Why not find ways to include powerful medicinal foods like turmeric into your morning bowl of oats! These golden turmeric oats are not only delicious but offer serious body loving nourishment from the powerful nutrients found within turmeric root.
What is Turmeric?
Turmeric is a vibrant golden-orange spice that has a distinct earthy, peppery, bitter flavor that creates a unique layer to dishes. This root spice resembles ginger and has a stellar nutrient profile.
Turmeric Nutrition
While turmeric is rich in vitamins and minerals the truly unique and amazing benefits of turmeric are found in the curcumin.
Curcumin: is a bioactive compound within the spice that has powerful capabilities within your body, having the ability to turn on or off behaviors of your genes, helping to neutralize the damage free radicals cause on your body.
These potent antioxidant, phytonutrient and anti-inflammatory properties have made turmeric a spectacle of the scientific community with loads of research on the potential benefits.
Curcumin has been studied in depth for prevention of tumor growth with amazing effects on cancer growth and development including death of cancerous cells, reduction to the growth of blood cells with tumors and reducing the spread of cancer.
Curcumin also has the ability to enhance the antioxidant capacity of the body, blocking free radicals which cause damage to healthy cells and actually turning on other antioxidants too.
As if that isn’t enough, curcumin’s benefits have extended into digestive conditions such as inflammatory bowel diseases, heart disease, brain disorders like Alzheimer’s disease, blood sugar control, liver function and wound healing too.
How to Cook with Turmeric:
These Golden Turmeric Oats are one delicious way to enjoy turmeric but you could also enjoy turmeric in…
Soups & Curry
Dressings
Grains & Pulses: beans, rice, farro, quinoa, lentils, seeds
Nut Milk
Roasted Vegetables
Smoothies & Juices
Dips & Spreads
First time tasting turmeric?
If turmeric is new to you, start by adding small amounts ½ teaspoon to this oatmeal. Since turmeric does have a distinct earthy flavor and bitterness. Cinnamon, ginger and coconut milk compliment this flavor perfectly. Plus there’s always the option to add a touch of sweetness from honey, maple syrup or sugar.
Things to Know About Turmeric
1) Be mindful of porous surfaces and fabrics as turmeric is a natural dye and will stain.
2) Curcumin is absorbed best when paired with piperine, an alkaloid found in black pepper, which is why you may see the turmeric and black pepper paired in recipes and supplements.
3) Turmeric is safe , however consuming high amounts of turmeric may cause indigestion/heartburn. Also be sure to check with your physician or registered dietitian before consuming large amounts of turmeric or if pregnant or nursing or taking medications as turmeric may interact, so be sure to consult with your registered dietitian nutritionist and your doctor.
Let’s see your Golden Turmeric Oats!
Did you re-create this recipe? Tag me @sidebarnutrition
Ingredients
- 1 cup cashew milk
- 1/2 rolled oats
- 1 teaspoon honey, or maple syrup (optional)
- 1/2 teaspoon turmeric
- 1/4 teaspoon ginger powder
- 1/4 teaspoon cinnamon
- pinch black pepper
- Toppings:
- 1/4 cup raspberries
- 1 teaspoon unsweetened coconut flakes
- edible flowers
Instructions
- In small pot add cashew milk and cook on medium heat immediately add oats, turmeric, honey, ginger, cinnamon and black pepper
- Stir frequently cook for about 5 minutes or desired thickness is reached
- Remove from heat transfer to bowl and top with favorite toppings
- Enjoy!
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Ingredients
- 1 cup cashew milk
- 1/2 rolled oats
- 1 teaspoon honey, or maple syrup (optional)
- 1/2 teaspoon turmeric
- 1/4 teaspoon ginger powder
- 1/4 teaspoon cinnamon
- pinch black pepper
- Toppings:
- 1/4 cup raspberries
- 1 teaspoon unsweetened coconut flakes
- edible flowers
Instructions
- In small pot add cashew milk and cook on medium heat immediately add oats, turmeric, honey, ginger, cinnamon and black pepper
- Stir frequently cook for about 5 minutes or desired thickness is reached
- Remove from heat transfer to bowl and top with favorite toppings
- Enjoy!
Sources:
Schaffer M1, Schaffer PM, Bar-Sela G.An update on Curcuma as a functional food in the control of cancer and inflammation. Curr Opin Clin Nutr Metab Care. 2015 Nov;18(6):605-11.
Jurenka JS1.Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53.
Ghosh S, Banerjee S, Sil PC.The beneficial role of curcumin on inflammation, diabetes and neurodegenerative disease: A recent update. Food Chem Toxicol. 2015 Sep;83:111-24. Epub 2015 Jun 9.
El-Ashmawy IM1, Ashry KM, El-Nahas AF, Salama OM.Protection by turmeric and myrrh against liver oxidative damage and genotoxicity induced by lead acetate in mice. Basic Clin Pharmacol Toxicol. 2006 Jan;98(1):32-7.
Adalier N1, Parker H2.Vitamin E, Turmeric and Saffron in Treatment of Alzheimer’s Disease. Antioxidants (Basel). 2016 Oct 25;5(4). pii: E40.
Shrikant Mishra and Kalpana PalaniveluThe effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Ann Indian Acad Neurol. 2008 Jan-Mar;
11(1): 13–19.
Astinfeshan,M., Rasmi,Y., Kheradmand,F., et.al. Curcumin inhibits angiogenesis in endothelial cells using downregulation of the PI3K/Akt signaling pathway. Food Bioscience 29 (2019). https://doi.org/10.1016/j.fbio.2019.04.005
Mizoguchi, Y., Yao, H., Imamura, Y. et al. Lower brain-derived neurotrophic factor levels are associated with age-related memory impairment in community-dwelling older adults: the Sefuri study. Sci Rep 10, 16442 (2020). https://doi.org/10.1038/s41598-020-73576-1
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