Turmeric – Six Tips For Correct Use

Turmeric is more of a medicine than a spice, because turmeric helps fight cancer, prevents Alzheimer’s, eliminates heavy metals, protects against fluoride, heals the liver, and is also a powerful antioxidant. Of course, turmeric does not have these properties in the small amounts that are usual for spices. However, the proper use of turmeric for healing purposes is a mystery to many. Therefore, we will show you how you can incorporate turmeric into your daily diet in such a way that you actually achieve the required dose for a healing effect.

Turmeric – The right use of the valuable spice

Turmeric is a medicinal plant at its finest. For a long time, its yellow root was known more as a spice and food coloring than as a natural medicine. The amounts used were correspondingly small – so small that the healing effect of the plant could hardly be felt. Almost everyone is now familiar with turmeric or curcumin. Curcumin is the main complex of active ingredients in turmeric.

This is how curcumin works

Curcumin has now been reviewed in countless studies so that its main effects are known (anti-inflammatory, antioxidant, antiviral, anti-cancer). In some of these studies, its effects were even compared to those of drugs. Do we address that in our article Can Curcumin Replace Medications? a. Most studies are cell and animal studies, but field reports also show how well curcumin can accompany some therapies.

A good idea is always the combination of different plant substances. So e.g. B. curcumin together with silymarin, the active ingredient from milk thistle, can be a possible holistic measure for colon cancer, as we describe under the previous link. Also in animal studies, curcumin was found to be helpful in breast and prostate cancer and had an anti-metastatic effect.

In the first clinical study on the subject of forgetfulness, it was found that curcumin not only improved forgetfulness but even reduced the deposits in the brain that often form in dementia.

Curcumin also has an antiviral effect and can therefore be used not only for the Epstein Barr virus (glandular fever) but also for some forms of oral cancer caused by HP viruses. At the same time, turmeric and curcumin have an antibacterial effect, so they are considered to strengthen and relieve the immune system.

Due to its antidiabetic effect, curcumin can also be used regularly for diabetes. Curcumin and turmeric can even be used for detoxification as they reduce exposure to heavy metals.

What is the best way to use turmeric and curcumin?

So if you want to enjoy the healing effects, you can either take a dietary supplement with curcumin or season it with larger amounts of turmeric.

In Asia – the distant homeland of turmeric – the latter has always been common. Significantly larger amounts of turmeric are added to the food there than we are used to here in Europe. In this way, Asians actually benefit from the numerous health benefits of the plant.

The application for healing purposes now provides at least 3 to 5 grams of turmeric daily. Presumably, only then can the effects described also be achieved.

6 tips on how to take turmeric in the required dose

Although turmeric tastes wonderful in tiny amounts, pure and in larger doses, the aroma becomes bitter and less and less enjoyable. The use of large doses at once is therefore not recommended.

So you simply use turmeric several times a day in not tiny but still quite small amounts, also combine it with flavor-reducing components (e.g. fruit, ginger, etc.), and in this way, you can easily get the desired dose.

Turmeric tip 1: Vegan scrambled eggs

For two


  • 250 g organic tofu
  • 1 tsp olive oil
  • 1 onion cut into rings
  • 1 red bell pepper cut into small cubes
  • ½ green pepper cut into small cubes
  • ¼ tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp garlic powder
  • ½ tsp sea, rock, or herb salt
  • pepper to taste
  • 1 tsp turmeric


Take the tofu out of the package and dry it well between paper towels. In a bowl, mash with a fork until the tofu is turned into small crumbs.

Heat the oil in a pan and sauté the vegetables.

Add all the spices except the turmeric and mix well.

After a minute, stir in the tofu and two tablespoons of water.

Simmer for 1 to 2 minutes.

Then stir in the turmeric, season with pepper, and serve immediately, e.g. B. as a filling for Mexican tortillas or tacos with a fine avocado dip or together with the following yellow fragrant rice.

Turmeric tip 2: Yellow fragrant rice

For 2 to 4 people


  • Jasmine wholegrain rice (amount depends on the number of people and amount of water as indicated on the packaging)
  • 1 bay leaf
  • 5 cm of a cinnamon stick
  • 3 cloves
  • ¾ tsp turmeric
  • 1 teaspoon sea, rock, or herb salt
  • pepper to taste
  • 2 tbsp olive oil


Wash the rice and put it in a saucepan with water and the spices (except for the turmeric). Bring to a boil.

Then put the lid on the pot and reduce the heat significantly, then continue to simmer – as indicated on the packaging. After the cooking time, remove from the hot plate and cover, and leave to swell for 10 minutes.

Remove the bay leaf, cloves, and cinnamon stick, add turmeric, pepper, and oil and serve – perhaps with the following cauliflower steaks?

Turmeric Tip 3: Cauliflower Schnitzel

Ingredients for two people:

  • 1 head cauliflower (which is easy to cut into three slices)
  • Salt and pepper to taste
  • 2 tbsp olive oil
  • 1 tsp ground ginger
  • 1 teaspoon ground cumin
  • ½ tsp turmeric
  • pepper to taste


Preheat oven to 200 degrees. Cut the cauliflower lengthways into three thick slices.

Season the slices on both sides with salt and pepper.

Heat 1 tablespoon of oil in a pan and fry the “steaks” in it until they are golden brown.

Carefully place the slices on a piece of parchment paper.

Whisk the spices with the remaining tablespoons of oil and brush the cauliflower slices with it.

Bake in the oven for about 15 minutes or until the cauliflower is tender. Season with pepper before serving.

Goes well with rice, couscous, or quinoa. Here you will find another recipe with a film for delicious cauliflower schnitzel.

Turmeric Tip 4: Good Morning Smoothie

Ingredients for one person:

  • 1 large handful of green leafy vegetables such as B. spinach or kale
  • 1 peeled frozen banana cut into chunks
  • 1 cup unsweetened coconut water
  • 2 tbsp white almond butter
  • 1 tbsp linseed oil
  • 1/8 tsp cinnamon
  • ¼ tsp turmeric


Mix all the ingredients together in a blender to make a fine smoothie.

Turmeric Tip 5: Turmeric Ginger Tea and Golden Milk

Turmeric goes very well with warm drinks and harmonizes very well with ginger, as in our turmeric ginger tea. Another delicious drink with turmeric is the Golden Milk (Golden Milk recipe). Read all about golden milk and its health properties here. But now to the turmeric ginger tea:

Ingredients for one person:

  • 1 cup water (240 ml)
  • ¼ tsp turmeric
  • ¼ tsp ginger
  • A pinch of black pepper
  • 2 tbsp oat milk
  • If desired, agave syrup, rice syrup, yacon syrup or stevia to taste


Boil the water in the kettle.

Put the hot water with the spices in the blender and mix well.

Then pour into the cup (or 2 small cups), stir in the oat milk, and sweeten to taste.

With Unmilk’s organic oat drink powder, you can quickly mix oat milk that consists of nothing but gluten-free oats, i.e. is completely free of additives: Put a few measuring spoons of the powder in a bottle of water, shake the bottle – and the oat milk is ready.

Turmeric Tip 6: Curcumin Capsules – The lightest form of application

So if you start the day with a turmeric smoothie, sip turmeric ginger tea in the afternoon, and flavor two meals or two dishes with turmeric, you’re already up to a nice turmeric amount per day.

If you don’t manage to do this every day or if you don’t like the taste of turmeric, you can also take curcumin capsules, which is the easiest way to use turmeric. Although the curcumin is then present in the capsules in high doses, i.e. in such high doses that one could not actually take it with turmeric alone, some studies show that this is not always the best solution and that in some cases turmeric is actually more effective than curcumin.

Nevertheless, there are of course also many studies that certify that high-dose curcumin has a very good effect, so it is worth simply combining both: seasoning the food with turmeric and taking curcumin as a dietary supplement.

Note that the curcumin capsules are infused with piperine, a black pepper phytochemical believed to improve curcumin’s bioavailability and potency. You can find such a product on the Internet under the search term “curcuperin”.

Curcumin is fat-soluble – so always take it with a little bit of fat!

Remember that curcumin is fat-soluble, so it should always be taken with a fatty meal, snack, or drink (hence the oat milk in the tea above), whether you’re taking capsules or using turmeric powder as a spice. Taking it with water (or hot or cold) is therefore not particularly promising.

Since curcumin is not heat-sensitive, you can add turmeric to both cold and hot meals.

With the right use of turmeric, you will soon find yourself addicted to turmeric’s powerful anti-inflammatory and antioxidant properties.

Enjoy your meal!

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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