Turmeric
Turmeric, a spice in the ginger family, is known for its bright orange color and earthy, slightly bitter flavor. Its color comes from curcumin, a polyphenolic compound with powerful antioxidant and anti-inflammatory properties.
Health Benefits Include:
- Aid in the relief of joint pain
- Improve heart health, cholesterol and blood sugar levels
- Support liver and digestive function
- Promote cognitive health
- Potentially help prevent cancer
Black pepper
Black pepper, a common kitchen spice, is also a health powerhouse.
Health Benefits Include:
- Enhances nutrient absorption
- Supports gut health by stimulating stomach acid and digestive enzyme production
- May help lower cholesterol and blood sugar levels
- May aid in pain relief
- Can help to lower inflammation in the body
Combining the Pair
Turmeric/curcumin is best absorbed when combined with fat (e.g., olive oil, coconut milk), and black pepper.
The benefits of this powerful duo can be easily incorporated into your daily routine. Add turmeric and black pepper to smoothies, soups, hummus, curries, or even teas. Just a pinch of black pepper with turmeric ensures you're maximizing curcumin absorption, making it a simple, yet highly effective way to support your health.
Fun tip:
Turmeric is generally safe for most people in moderate amounts. However, please consult a healthcare professional before using turmeric/curcumin if you are taking blood thinning medications, or have conditions such as gallstones, kidney stones, iron deficiency anemia, diabetes, or cancer.
Shopping tips:
Dried or powdered turmeric is typically available in the spice section of grocery stores. Fresh turmeric can be found in the produce section of some grocery stores, often near ginger. It may also be available at health food stores or specialty markets. Its shelf life is around 1-2 weeks in the fridge, stored in a paper towel or cloth bag, or up to 6 months when frozen.
Recipe: Golden Milk
Ingredients:
- 1 cup of milk (plant-based or dairy)
- 1 teaspoon turmeric powder
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon grated ginger
- A pinch of ground black pepper
- Up to 1 teaspoon of maple syrup to taste (optional)
- 1/2 teaspoon vanilla extract (optional)
Instructions:
- Begin by gently heating your choice of milk in a small saucepan over medium heat.
- As the milk warms, whisk in the turmeric, cinnamon, ginger, black pepper, and optional vanilla.
- Allow the mixture to simmer gently without reaching a boil, for about 10 minutes.
- Remove from heat and stir in optional maple syrup to taste.
- To reduce chunks and get a smoother texture, strain the milk through a fine sieve into your favorite mug.
- Sprinkle golden milk with a bit of ground cinnamon and enjoy.
