Ms. Chaitra, Nutritionist, Cloudnine Group of Hospitals, Bangalore (Malleshwaram)
Turmeric is one of the commonly used spice in every household in cooking. It is often referred to as golden spice because of its colour and the benefits it offers to one’s health and well being. Fresh turmeric looks similar to ginger, its bright orange in colour, earthy and peppery and slightly bitter in flavour. Whereas, Dry turmeric is a peeled, boiled and dried and then soled whole or grounded. But in the process it might lose its essential oils and pungency but still provides color and warmth.
Let’s get back to our roots and see the health benefits the superfood Turmeric provides us.
- Curcumin- is one of the most active compound found in Turmeric, which has anti-inflammatory properties.
- Aids Digestion- When fresh turmeric is consumed it improves bile secretion which helps in better digestion and gives relief of bloating and gas.
- Anti Bacterial properties-Lipopolysaccharide a substance found in turmeric helps stimulate the immune system and helps to fight infections.
- Blood Purifier-Studies have shown that when consumed with milk, it helps purifying the blood and also regulates blood clot formation.
- Insulin Resistance-Studies have shown that curcumin found in turmeric improves insulin sensitivity and helps in better management of diabetes.
- Improves Fertility-Studies have shown that the antioxidants present in turmeric helps fight against the free radicals and helps treat PCOS, ovarian cysts, Endometritis and uterine fibroids.
- Treats UTI- A glass of turmeric leaves tea which is packed with antioxidants helps in treating urinary tract infection.
During Pregnancy, if one has GDM Turmeric acts as a superfood to improve insulin sensitivity and reverse pre diabetes according to studies done.
Recipe:
Fresh Turmeric Sauteed veggies
Ingredients:
- 1tbsp olive oil
- 3 garlic cloves, minced
- 1 inch of fresh turmeric minced
- ½ cup steamed broccoli
- ½ cup minced and steamed carrots
- ¼ cup steamed green peas
- ½ tsp of roasted sesame
- ½ tsp pepper
- Salt as per taste
Preparation Method-
- Take a saucepan, add 1tbsp of olive oil
- Add minced garlic and fresh turmeric, sauté well.
- Now add the steamed veggies ,salt, Pepper and sauté well, close the lid and cook for 10 minutes.
- Garnish with roasted sesame seeds
As the recipe has veggies like broccoli, carrots and peas-which is a good source of vegetable protein and has good amount of fibre beneficial for pregnant mothers and kids.
Turmeric Leaf Rasam:
Ingredients:
Tamarind-Size of amla
Tomatao-1
Turmeric Powder- ¼ Tsp
Hing- ¼ Tsp
Turmeric Leaf- 2 Leaf
Toordhal-1/4 cup cooked, mashed and filtered water
Salt-As per the taste.
Seasoning:
Ghee- 1Tsp
Turmeric Leaf- Finely Chopped
Preparation:
- To tamarind pulp water, add tomato ,turmeric powder, hing and salt and boil for few minutes.
- Then add 1Tbsp of rasam powder and let it boil for 10 mins.
- Now add filtered Toor dhal and allow it boil.
- Once it starts boiling, switch off the flame.
Seasoning:
To a spoon of ghee in a pan, add finely chopped turmeric leaf, fry for sometime till the raw smell goes and then add to the rasam.
