The Golden Super Spice: Turmeric

Turmeric, often hailed as a golden spice, has been a staple in traditional medicine and culinary practices for centuries. Its vibrant color and distinct flavor make it a favorite in kitchens worldwide, but it's the health benefits that truly set it apart. Turmeric contains curcumin, a powerful compound known for its anti-inflammatory properties, which can help reduce chronic inflammation linked to various health issues. Additionally, curcumin is a potent antioxidant, helping to neutralize free radicals and protect cells from damage, thereby supporting overall health.

Beyond its anti-inflammatory and antioxidant benefits, turmeric may also boost brain function. Studies suggest that curcumin can increase levels of brain-derived neurotrophic factor (BDNF), a growth hormone in the brain, potentially improving memory and cognitive function. Furthermore, turmeric supports heart health by improving the function of the endothelium, the lining of blood vessels, and reducing inflammation and oxidation, both of which play a role in heart disease.

Turmeric's benefits extend to digestion as well, as it has been used in traditional medicine to stimulate bile production, essential for digesting fats. Some research even indicates that curcumin may have potential cancer-fighting properties by affecting cancer growth and development.

Because of all these incredible benefits, I like to add turmeric into as many of my food and drinks as possible. These dishes suit all year round, but here are just a few ways of making this golden ingredient fun, tasty, and healthy.

Recipe 1

Healthy Hollandaise Sauce with Turmeric

This revamped hollandaise sauce removes the traditional clarified butter and replaces it with a courgette/zucchini paste, making it a low-calorie, healthier alternative. The addition of turmeric not only enhances the flavor and gives it a fun burst of colour, but also infuses the sauce with its all important superfood elements. This sauce pairs perfectly with salmon, which is packed with omega-3 fatty acids, turning this naughty brunch classic into a nice, guilt-free option for 2025.

It's a magic trick of a sauce, tasting exactly like traditional hollandaise but with the added benefit that it doesn't split because there's no fats involved, making it a fail-proof recipe. It's also super versatile and can be paired with grilled salmon and asparagus, used for pasta sauces or even Spanish spinach frittatas, adding a delicious elevated nutritious twist to these simple classics.

Ingredients: Serves 4

5 Egg Yolks

1 Large Courgette

1 Lemon

1 Tsp White Wine Vinegar

1 Tsp Turmeric Powder

1 Tsp Black Pepper

Recipe 2

Immune-Boosting Soup

This soup is my ultimate cold-fighting, immunity-boosting hero, especially great for flu season. Loaded with ginger, turmeric, garlic, and bone broth, it’s packed with everything you need to fight off viruses, support a healthy gut microbiome, and keep your overall immune system in top shape. The added benefits of garlic and bone broth make it a powerhouse of nutrients, and it's easy to make vegan with a vegetable broth replacement. Whether you're battling this new wave of 2025 flu or just want to stay ahead of the game, it’s a cozy, comforting way to nourish your body. I always keep a batch in the freezer for those “just in case” moments—it’s quick, satisfying, and bursting with goodness!

The Holly Series

Ingredients: Serves 4

1 Whole garlic 500ml

Chicken bone broth/vegetable broth

1 Turmeric root

1 Inch ginger

1 Large white onion

150 ml Greek yoghurt/vegan yoghurt

1 Large squash

200g Carrots

1 Large celery stick

3 tbs oil

250g Mushrooms

2 Rosemary Sprigs

Recipe 3

Root Scoot and Boogie

This is my go to super juice, the Root Scoot and Boogie. A vibrant concoction that's as energising as it is delicious. This juice is a quick fix packed with all the essentials, featuring the earthy goodness of root vegetables and the zing of fresh turmeric. It's a nutrient-dense powerhouse designed to give your body a natural boost, support digestion, and keep your vitality in check.

The beetroot is great for boosting stamina and improving blood flow, while the carrot is rich in beta-carotene, promoting healthy skin and vision. The green apple adds a touch of sweetness and is packed with fiber and vitamin C. Ginger and turmeric bring their anti-inflammatory and antioxidant properties, and the lime juice adds a refreshing zing while providing a dose of vitamin C.

Full Recipe Click Here

Ingredients: Serves 1

1 medium raw beetroot or 1/2 large

1 carrot

1 green apple

1 inch ginger

1 inch turmeric

20ml lime juice

Turmeric is a versatile and powerful ingredient that can transform your meals and drinks into health-boosting delights. From the rich, fail-proof Healthy Hollandaise Sauce to the immune-boosting Turmeric Soup and the vibrant Root Scoot and Boogie Juice, these recipes are designed to nourish your body whilst providing satisfying and delicious meals.

hungry for more...

If you're eager to explore more healthy recipes, be sure to check out more of my recipes, like the gut-busting Kimchi Bone Broth. It's perfect for stopping free radicals from entering your body and creating that all-important healthy microbiome. The live bacteria from the kimchi provide nature's probiotics, and you can keep it vegan with veggie broth or add prawns for a fresh take.

Dive into these recipes now!

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