How to Properly Use Turmeric: Recipes for Healthy Drinks 0 12

What is Turmeric and How is it Used

Turmeric (Curcuma longa) is the root of a plant that has been used in Indian medicine and as a dye since ancient times. The majority of turmeric in the world is produced in India and is primarily consumed there.

The taste of turmeric has a bitter-spicy note, and the composition of the root mainly includes starch and fiber. Like all spices, turmeric is rich in plant compounds and nutrients. In 100 g of the root, there are many minerals: manganese (900% of the daily value), iron (300%), copper (130%), potassium (82%), magnesium (52%), as well as phosphorus and zinc (30% each).

Additionally, the turmeric root is rich in curcuminoids, which give it an orange-yellow color and determine its beneficial properties. The most studied curcuminoid is curcumin, which makes up about 4% of the total content in turmeric.

Turmeric is actively used in Ayurveda—the Indian system of alternative medicine, which encompasses both the treatment of diseases and lifestyle in general. Research shows that curcumin reduces inflammation levels in the body, improves blood vessel function, decreases the risk of heart attacks, and possesses some anti-cancer properties.

How Turmeric is Used in Drinks

The simplest way to prepare a drink with turmeric is tea, made by pouring water (or milk) over fresh or dried turmeric. The taste of such tea is usually bitter, so most people may not enjoy drinking it without a sweetener. Turmeric tea is easy to make at home, and ready-made turmeric tea bags can be found in stores, which just need to be steeped in boiling water. To enhance the flavor, add grated fresh ginger, honey, and lemon to the tea. Although the effectiveness of this combination in combating colds and boosting immunity is questionable due to the low concentration of beneficial substances and high temperature, you will definitely enjoy the drink, especially if you prefer to avoid caffeine or herbal teas.

Another popular drink with turmeric is “golden milk” or turmeric latte, which includes spices such as turmeric, cardamom, cinnamon, ginger, and black pepper mixed with frothed milk. The addition of black pepper enhances the action of curcumin, while the other spices give the drink a rich flavor.

Golden Milk Recipe

120 ml unsweetened milk of your choice (cow's or plant-based)
1 tsp turmeric
1 small piece of grated fresh ginger or 1/2 tsp dried ginger
1/2 tsp cinnamon
1 pinch of ground black pepper (preferably freshly ground)
1 tsp honey or maple syrup (optional)

Mix all the ingredients in a small saucepan and bring to a boil. Reduce the heat and simmer for about 10 minutes. Strain the drink through a fine sieve into cups and sprinkle with a pinch of cinnamon.

Golden milk can be prepared in advance and stored in the refrigerator for up to 5 days. Just reheat it before consumption.

Another drink often found in cafes specializing in healthy eating is turmeric shots. They often also include green shots. Producers claim that each sip of this drink contains many beneficial substances. At the very least, they are very tasty and definitely healthier than alcoholic shots. Try making them yourself. Here’s a recipe for a turmeric shot with citrus and ginger.

Turmeric Shot Recipe with Orange, Lemon, and Ginger

1 small orange
2 small lemons
20 g dry or fresh turmeric
20 g peeled fresh ginger
1/8 tsp freshly ground black pepper
1/4 tsp oil (coconut, olive, or ghee)

Place the orange and lemon without peel, turmeric, and ginger in a blender. Blend on high speed for 30 seconds.

If the ingredients do not mix well, add a little water. Strain through a fine mesh sieve or a nut milk bag. Note that turmeric can leave stains that are difficult to wash out.

Pour the prepared drink into shots. If desired, heat it slightly to 40–50 °C. Add the oil and freshly ground pepper, stir. The drink is ready to serve.

Benefits of Turmeric: A Dietitian’s Opinion

“If we consider turmeric only as a spice or an ingredient for drinks, there will be no significant healing effect, and you will not achieve fantastic results,” says dietitian Marina Kopytko. According to her, to gain benefits from turmeric, it is necessary to consume it in the form of a supplement and choose certain varieties of this plant.

“There are about 100 types of turmeric on the market,” says Marina Kopytko. “However, only 3 varieties have proven healing effects.” This effect, according to the expert, is related to curcumin, which works best in combination with piperine—a bioactive substance found in pepper. In a quality turmeric supplement, piperine is always present; without it, purchasing a dietary supplement is impractical, notes Kopytko.

“When talking about pure curcumin with piperine, it may have a healing effect, but the main indication is not immunity, but joints. In nutritional practice, it is often prescribed to improve joint motor function,” explains the dietitian.

Nevertheless, during the cold season, when the risk of viral infections is high, you can add turmeric to drinks and dishes if you like it, notes the expert. “Since turmeric has a spicy taste, adding it to the diet of a recovering person can stimulate appetite. Its influence on immunity is related to this. Heat treatment does not negatively affect its properties—the main thing is that turmeric should not be poured with boiling water, but with slightly cooled water at a temperature of 80–85 °C,” says the dietitian.