The Immunity-Boosting Wonder Spice That's Hiding in Your Takeout
Turmeric's taste isn't as recognizable as, say, cinnamon's, but there's no mistaking how it looks. In fact, the Latin name for turmeric (Curcuma longa) comes from the Sanskrit word for "yellow." A culinary jack-of-all-trades whose use dates back thousands of years, this woodsy, slightly bitter spice has played an important role not only as a colorant and flavor enhancer for food, but also as a cosmetic, perfume, textile dye, and remedy for everything from digestive problems to psoriasis. In recent years, science has verified many of its traditional applications, with studies showing that this relative of ginger may help heal or prevent a laundry list of diseases.
Related: 35 Pantry Staples for Healthy Eating
Health Benefits
Turmeric contains respectable doses of manganese, iron, and even fiber, but its high concentration of a bright yellow pigment called curcumin offers the most health promise. Curcumin, an antioxidant, fights inflammation, a major factor in a wide range of serious ailments, including heart disease, arthritis, and cancer. It protects against hardening of the arteries by reducing the buildup of cholesterol in cells, combats cancer by suppressing the growth of tumors, and disables certain harmful enzymes that cause inflammation. This inflammation-blocking action resembles that of a class of drugs called COX-2 inhibitors, which are used to relieve the pain and swelling of arthritis.
Curcumin's ability to quiet inflammation may also aid in the prevention and treatment of Alzheimer's disease. In India, where cooks use turmeric regularly (most notably as the main ingredient in curry powder), rates of Alzheimer's rank lowest in the world: from 1 to 3 percent. Among elderly Americans, the rate remains about four times that. Researchers believe that curcumin helps prevent the buildup of harmful plaque in the brain, a hallmark of the disease.
How to Buy
Although you may occasionally find fresh turmeric in the produce aisle (looking like a darker-fleshed ginger), you'll most often see the dried variety. Its color ranges from yellow to orange. Like all spices, turmeric loses its punch over time; be sure to replace it every 6 to 12 months.
Cooking Tips
Turmeric pairs well with legumes and vegetables, such as lentils and cauliflower, and meats like chicken and lamb. Saute the spice in a little oil before adding to other ingredients; this technique, called blooming, brings out turmeric's flavor. Be careful while cooking, though. Turmeric leaves its mark on skin, clothing, countertops, and even utensils. The color doesn't dissolve well in water, but you can use a little hydrogen peroxide to lift the stain before washing it out. Sunlight also significantly fades turmeric stains.
Do You Know?
In India, where turmeric's ability to heal wounds is well-established, you could once buy Band-Aids saturated with the spice. To try this remedy for minor cuts and skin irritations, make a paste of turmeric and water, apply to the area for up to an hour, and then rinse.
Related: 47 Ways to Maximize Space in Your Kitchen
Curry Chicken with Cilantro Lime Sauce
Turmeric combined with red curry powder makes a plain breast of chicken anything but.
4 boneless, skinless chicken breast halves (about 6 ounces each)
1/2 teaspoon red curry powder
Coarse salt and ground pepper
2 tablespoons plus 1 teaspoon vegetable oil
2 packed cups cilantro leaves
1/2 teaspoon grated peeled ginger
1 tablespoon fresh lime juice
1 tablespoon rice vinegar
1/2 teaspoon sugar
1 shallot, chopped
1 teaspoon turmeric
3/4 cup coconut milk
1 cup basmati rice
1. Sprinkle chicken with curry powder, season with salt and pepper. In a large skillet, heat 1 tablespoon oil over medium-low. Add chicken and cook until golden and opaque throughout, 30 to 35 minutes, turning once.
2. In a blender, combine 1 tablespoon oil, cilantro, ginger, lime juice, vinegar, sugar, and 3 tablespoons water. Puree until smooth; set aside.
3. In a medium saucepan, heat remaining teaspoon oil over medium. Add shallot and turmeric; season with salt and pepper. Cook, stirring occasionally, until shallot begins to soften, 1 to 2 minutes. Add coconut milk and 1 cup water; bring to a boil. Stir in rice; return to a boil. Reduce to a simmer, cover, and cook just until rice is tender, 12 to 14 minutes. Remove pan from heat and let stand, covered, for 5 minutes. Fluff with a fork just before serving. Serve rice topped with chicken and drizzled with sauce.
Related: 25 New Ways to Eat Avocados
Mulligatawny with Chickpeas
Serving the rice on the side lets diners choose how much to use.
3 tablespoons olive oil
2 cloves garlic, finely minced
2 teaspoons grated peeled ginger
1 teaspoon ground cumin
1 teaspoon turmeric
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
Coarse salt and ground pepper
8 ounces dried yellow lentils, rinsed
2 cans (14 1/2 ounces each) vegetable broth
2 tablespoons fresh lemon juice
1 can (19 ounces) chickpeas, drained and rinsed
1/4 cup scallion greens, for garnish
Brown basmati rice, for serving
1. Heat 1 tablespoon oil in a large saucepan over medium. Add garlic, ginger, cumin, turmeric, coriander, and cayenne; season with salt and pepper. Cook, stirring, until fragrant, about 30 seconds. Add lentils and broth; bring to a boil. Reduce to a simmer; cover and cook until lentils are soft, 7 to 9 minutes. Working in batches, transfer to a blender and puree soup. Return soup to pot, add 2 cups of water. Cook over medium until warmed through. Remove from heat and stir in lemon juice.
2. Meanwhile, heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high. Add chickpeas; cook, stirring occasionally, until golden brown and crisp, 7 to 8 minutes. Serve soup topped with chickpeas and scallion greens with rice alongside.
More from Martha Stewart:
13 Crazy Beauty Tricks That Really Work
19 Tips for Perfect Laundry Every Time
8 Surprising Ways to Tame Your Sweet Tooth
Watch For More:
