Cooking with Tammy Kelly: Turn to Turmeric
Turmeric has recently been called the “most effective powerhouse in existence”. That a big promise, however several studies have shown that turmeric has powerful benefits for your body and brain. What is this magical spice? Turmeric is the spice responsible for the yellow color of curry, it is most widely used in Indian food, and has been used in India for thousands of years.
It seems that medical science has recently confirmed what the Indian people have known for years, turmeric has powerful medicinal properties. The benefits are numerous. Turmeric can be used in cooking and foods or purchase it in the supplemental form. Personally, I have seen significant benefits in my “old” knees as a result of adding turmeric to our diet, that info is not based on a scientific study.
Benefits of Turmeric
Turmeric boosts your body’s own natural antioxidant system, helping you fight off premature aging, oxidative damage, and inflammation, the higher you can get your antioxidant capacity, the better you can protect yourself from the aging process. Boosting your antioxidants can also aid in the fight against cancer.
Turmeric has demonstrated numerous anti-inflammatory benefits and is most popular in combating arthritis.
Turmeric is beneficial for protecting the intestines and preventing intestinal inflammation, partly because it helps to thicken the intestinal wall, which can prevent bacteria from passing through it, thereby preventing infection.
Turmeric is able to increase insulin sensitivity, and a popular for those struggling with diabetes.
Turmeric can help increase anabolism, which helps the body to build more muscle and burn more fat or fuel.
Turmeric can help widen blood vessels, which aids in getting blood and oxygen around the body, resulting in increased energy and potentially metabolism.
Turmeric aids in reducing blood pressure, first due to its anti-inflammatory properties and also because it aids in thinning the blood.
Turmeric and Garlic Pork Chops
1 ½ teaspoon turmeric
1 teaspoon Cayenne pepper
2 cloves garlic, minced
1 teaspoon smoked garlic
4 pork chops or pork steaks
Combine the Turmeric, Cayenne pepper and Smoked Garlic and crush, using a mortar and pestle if needed.
Rub half of the spice mix into the surface of the pork chops. Turn the chops over and do the same to the other side. Let the pork sit for a few minutes to let the flavor settle into the meat.
Heat your pan, seasoning it with the minced Garlic. Add the pork chops, turning them over half way through cooking.
Serves 4, each serving contains; Calories 499, Protein 55g., Carbohydrates 4g., Fiber 1g., Sodium 117 mg.
Marinated Shrimp and Turmeric Rice
For the Marinated Shrimp
12 ounces fresh shrimp, deveined, and shelled
2 tablespoons lime juice
1 teaspoon canola oil
½ teaspoon ground coriander
¼ teaspoon chili flakes
¼ teaspoon turmeric
For the Rice
1 tablespoon canola oil
2 cloves garlic, minced
1 tablespoon minced ginger
1 teaspoon turmeric
½ teaspoon coriander
½ teaspoon chili flakes
½ teaspoon salt, divided
1 cup basmati rice
1 can coconut milk, 13.5 ounces
½ cup water
2 tablespoons lime juice
1 teaspoon fish sauce
2 cups thinly sliced kale
1 tablespoon sesame oil
Prepare shrimp. In a medium glass bowl, whisk lime juice with canola oil, ground coriander, chili flakes and turmeric. Add shrimp, and set aside.
While shrimp is marinating, heat a large sauté pan over medium heat. Add garlic and ginger, cook for 2 minutes or until fragrant. Add turmeric, coriander, chili flakes and ¼ tsp of salt. Cook another minute until very fragrant.
Add rice and toast, stirring to evenly distribute spice into rice. Add coconut milk, water, lime juice and fish sauce. Increase heat to high and bring to a boil. Cover and reduce heat to low, simmer rice for 10 minutes.
Meanwhile, massage kale with sesame oil and remaining ¼ tsp of salt. When rice has cooked for 10 minutes, arrange kale on top, followed by shrimp. Cover and cook another 5 minutes.
Serves 4, each serving contains; Calories 581, Protein 25g., Carbohydrates 48g., Fiber 3g., Sodium 1108 mg.
Lemon Ginger Chicken Soup
1 ½ tablespoons olive oil, divided
1 ½ pounds boneless chicken, thighs or breast tenders
¼ teaspoon salt
1 medium onion, diced
2 celery stalks, diced
3 garlic cloves, minced
2 tablespoons fresh peeled and minced ginger root
1 teaspoon ground turmeric
¼ teaspoon black pepper
5 cups chicken broth
1 large lemon, juiced
Pinch of Cayenne
Heat 1 tablespoon of the olive oil in a large pot over medium heat. Meanwhile, season the chicken with ⅛ tsp of salt. Once the oil is hot, add the chicken.
Brown the chicken thighs on all sides, about 2 minutes per side. Once they have browned, remove the chicken to a plate (they will not be cooked all the way through yet; they’ll continue cooking in a later step). Set aside.
Add the additional ½ tablespoon of olive oil to the pot, then add the onions and celery. Sauté the vegetables for 5 minutes, until crisp-tender.
Add the garlic, ginger, turmeric, and black pepper. Cook for 1 minute, stirring often, until fragrant.
Add the chicken broth to the pot, along with the browned chicken thighs. Bring to a boil, then reduce to a simmer. Cover and simmer for 15 minutes or until the internal temperature of the chicken reaches 165 degrees F.
Once the chicken is fully cooked, remove it from the pot and shred on a cutting board using two forks. Add the chicken back to the pot.
Add the lemon juice and pinch of cayenne to the soup. Stir and give it a quick taste. If desired, add the additional ⅛ tsp of salt and another pinch of cayenne, adjusting to your preferred taste.
Serves 5, each serving contains; Calories 237, Protein 28g., Carbohydrates 7g., Fiber 1g., Sodium 1120 mg.
“Flat Belly” Veggie Soup
1 tablespoon extra-virgin olive oil
2 cups butternut squash, chopped
1 cup chopped onion
1 cup carrots, thinly sliced
3 teaspoons finely chopped garlic
1 teaspoon ground turmeric
½ teaspoon ground cumin
½ teaspoon salt
6 cups low sodium vegetable broth, or chicken broth
1 15 ounce can stewed tomatoes
3 cups chopped fresh spinach
1 15 ounce can unsalted chickpeas, rinsed
1 tablespoon cider vinegar
1 tablespoon chopped fresh flat-leaf parsley
Heat oil in a large heavy pot over medium-high heat. Add squash, onion and parsnips; cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, ginger, turmeric, cumin and salt; cook, stirring constantly, until fragrant, about 1 minute.
Add broth and tomatoes; bring to a boil. Reduce heat to medium; simmer until the vegetables are tender, 8 to 10 minutes. Add chard and chickpeas; cook, stirring occasionally, until the chard is bright green and starting to soften, about 2 minutes.
Remove from heat; stir in vinegar. Sprinkle with parsley and serve immediately.
Serves 6, each serving contains; Calories 161, Protein 5g., Carbohydrates 28g., Fiber 7g., Sodium 403 mg.
Turmeric Latte
1 cup unsweetened almond milk
1 tablespoon grated fresh turmeric
2 teaspoons local honey
1 teaspoon grated fresh ginger
Pinch of ground pepper
1 pinch ground cinnamon
Combine milk, turmeric, maple syrup (or honey), ginger and pepper in a blender. Process on high until very smooth, about 1 minute. Pour into a small saucepan and heat over medium-high heat until steaming hot but not boiling. Transfer to a mug. Garnish with a sprinkle of cinnamon, if desired.
Serves 1, each serving contains; Calories 70, Protein 1g., Carbohydrates 11g., Fiber 1g., Sodium 172 mg.
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