turmeric in your diet

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This spice is a staple in Ayurvedic medicine—with good reason. Recent studies suggest that curcumin, a substance found in turmeric, can reduce inflammation, improve blood flow, and help ward off some viruses. Plus, even a small amount of turmeric may improve your digestion—and cuisine. Here are a few ways to work it into your day.

turmeric scrambled eggs

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Sit-Down Breakfast

Turmeric Scramble

Add a generous pinch of ground turmeric to scrambled eggs, or 1/2 tsp. to a frittata— it pairs beautifully with kale and tomato or sweet potato and peppers. It's also a great way to add warmth without hot sauce.

turmeric smoothie

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Take Breakfast To-Go

Sunshine Smoothie

To whip up a healthy drink, blend:
- 1/2 cup orange or clementine slices
- 1 banana
- 1 cup yogurt
- 1/2 tsp. ground turmeric (or 1/2-inch grated)
- 1/2 tsp. ground ginger
- 1 tsp. honey (optional)

turmeric trail mix

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Mixed Nuts 2.0

Coat 2 1/2 cups whole raw nuts with 2 Tbsp. vegetable oil, 1 tsp. cayenne, 2 tsp. ground turmeric, and 1/2 tsp. salt.

Bake at 300° until fragrant, about 15 minutes. The spice will fire up your afternoon.

turmeric tea

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Milk and Honey

Try this treat from Manjit Gill, corporate chef at India’s ITC Hotel Group: In a saucepan, bring to a boil 2 cups whole milk, 1 tsp. ground turmeric, 1/4 tsp. ground ginger, and a pinch of ground black pepper.

Remove from heat and stir in honey to taste.

turmeric butter

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Meat Lovers

A Bolder Butter

In a food processor, combine:
- 1 stick butter, softened
- 1 Tbsp. ground turmeric
- 1/4 tsp. salt
- 1/4 tsp. black peppercorns.

Rub on chicken before roasting or brush onto lamb chops hot from the oven.

turmeric mac and cheese

Photo: Getty Images

Carb Fiends

Mac and Cheese with Benefits

Stir 1/2 tsp. ground turmeric into prepared mac and cheese to give the comfort food a kick.

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As a reminder, always consult your doctor for medical advice and treatment before starting any program.