Best Healthy Turmeric Recipes
Turmeric, or more specifically, curcumin, the active ingredient in turmeric, offers powerful properties for a healthy inflammatory response and is a potent antioxidant.
Curcumin’s benefits are long-reaching and impressive, with the compound credited with improving cognitive function, regulating the body’s inflammatory response, and increasing the body’s antioxidant capacity.
All of those benefits would have anyone reaching for the turmeric. Unfortunately, however, the spice’s curcumin content is decidedly low. Therefore, achieving the health benefits of curcumin from turmeric alone would be exceptionally difficult.
Thankfully, Quality of Life’s Curcumin-SR™ offers all of the curcumin benefits without relying on turmeric alone. Instead, Curcumin-SR™ features MicroCurcumin™, QOL’s proprietary blend cultivated to increase curcumin’s absorption and bioavailability.*
Incorporating Curcumin-SR™ into your diet allows you to enjoy turmeric for its other benefits, bright color, and delicious flavor. Check out some of our favorite healthy turmeric recipes below!
Breakfast: Savory Overnight Oats
Overnight oats offer an easy, no-cook method of making oatmeal. Instead of cooking your oats on the stove or in the microwave, soak your raw oats in milk to soften them and absorb the liquid.
Overnight oats are denser than regular oatmeal and perfect for busy mornings.
Overnight oats only require two ingredients: one part rolled oats (not steel-cut or quick oats) and one part milk (any dairy or nondairy milk works). Mix these two ingredients and pop them in the fridge for a minimum of two hours, or overnight, and enjoy!
One half-cup of dry oats equals one serving, so since our Savory Overnight Oats makes four servings, you’ll want to use 2 cups of dry oats and 2 cups of milk. To take your oats on the go, mix them up in mason jars, making them easily portable.
Savory Turmeric Toppings
Plain overnight oats are often bland, but that’s easily fixed with this delicious turmeric and nut-based topping. This recipe is for four servings, but it’s so versatile that you may want to make more!
- 2 tablespoons olive oil or ghee
- 2 tablespoons raw cashews, chopped
- 1 tablespoon pumpkin seeds
- 1 tablespoon raw sunflower seeds
- 1 teaspoon poppy seeds
- ½ teaspoon finely chopped fennel seeds
- ½ teaspoon ground turmeric
- ¼ teaspoon cayenne pepper
- 1 cup Greek yogurt
- Heat ghee or oil over medium heat, and add cashews, pumpkin seeds, sunflower seeds, poppy seeds, fennel seeds, turmeric, and cayenne. Cook, constantly stirring, until nuts are toasted, about four minutes. Remove from heat and season with salt.
- In each overnight oats container, add ¼ cup greek yogurt and top with cashew mixture. Enjoy!
Lunch: Veggie Grain Bowls with Turmeric Dressing
When you’re hungry in the middle of a busy day, preparing a healthy lunch often gets pushed off the to-do list.
However, when you take some time at the beginning of the week to throw together some quick and delicious lunches that take preparation and decision-making off your list, you’ll know that you have the right fuel to face a jam-packed afternoon.
These easily customizable veggie grain bowls offer the perfect solution for a make-ahead lunch that sets you up for a healthy week ahead. Don’t skip the turmeric dressing! It’s the star of the show.
Veggie Grain Bowls
Ingredients (makes five servings):
- 1.5 cups uncooked quinoa
- 1 can chickpeas
- Chopped vegetable mix for roasting. Any vegetables work, but some suggestions include:
- ½ head cauliflower
- ½ head broccoli
- ½ onion
- 1 cup carrots
- Preheat the oven to 425 degrees and line a baking sheet with parchment paper
- Make quinoa according to package instructions.
- Roast the vegetables: toss chopped vegetables in olive oil, salt, and pepper and spread in an even layer over a baking sheet. Roast for about 20 minutes in the oven until the edges are crisp and the vegetables are fork-tender.
- Divide cooked quinoa, vegetables, and chickpeas into five bowls
- 5 cloves garlic
- ½ cup extra virgin olive oil
- 3 tablespoons lemon juice
- 2 teaspoons raw honey
- 2 teaspoons turmeric
- ½ teaspoon dijon mustard
- Salt and pepper to taste
- Combine ingredients in a food processor and blend until smooth.
- Transfer 2 tablespoons of the dressing into each salad container, ideally in its own small bowl so you can mix just before eating.
- Store leftover dressing in an airtight container for about a week.
Dinner: Turmeric Chickpea Curry
Healthy, nourishing food that’s easy and prepared in under 30 minutes? Yes, please! We love this one-pot curry that comes together in a flash and happens to be both vegan and gluten-free.
Turmeric Chickpea Curry
- 1 tablespoon oil
- 1 yellow onion, diced
- 4 cloves garlic, minced
- 1 tablespoon fresh minced ginger
- 2-3 teaspoons curry powder
- 2 teaspoons ground turmeric
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- 1 head cauliflower, chopped
- 1 can coconut milk
- 1.5 cups vegetable broth
- 1 can chickpeas
- 2 teaspoons sugar
- ½ teaspoon salt.
- Brown or white rice for serving
- Warm oil over medium heat in a large pot. Add onion, garlic, and ginger and cook until the onion is translucent, about 5 minutes.
- Add curry powder, turmeric, cumin, and coriander, stirring until combined.
- Add in the rest of the ingredients (except rice), stir, and bring to a boil. Then cover and lower the heat to a simmer for 10-15 minutes, or until cauliflower is fork-tender.
- Serve over rice, and enjoy!
Beverage: Turmeric Ginger Tea
There’s nothing quite like a warm tea when you’re feeling under the weather. This flavorful tea feels like it can cure any ailment, and it only has three ingredients!
Turmeric Ginger Tea
- 1 cup water
- ¼ teaspoon ground turmeric (see note)
- ¼ teaspoon ground ginger (see note)
- Honey or maple syrup
- Milk of choice
- In a small saucepan, bring water to boil, then add turmeric and ginger
- Lower heat and allow to simmer for about 10 minutes
- Strain through a coffee filter into a cup, and add milk and sweetener if desired
Note: You can easily substitute fresh ginger and turmeric for ground, but since ground spices are more concentrated, you’ll need to double your ingredients to at least ½ teaspoon each.
While adding turmeric to your meals is always a good idea, if you’re hoping to get all of the health benefits of turmeric, your best bet is taking a supplement like Quality of Life’s Curcumin-SR™.