Turmeric is like the Michael Phelps of spices. It rules every event (or recipe) it enters.
We hate to admit it, but America is a little late to the game. Turmeric is a super spice that has been used for centuries in Indian and Chinese medicine—and for good reason. Turmeric contains curcumin, which fights chronic inflammation, shrinks waists, boosts levels of BDNF (a brain hormone that promotes neuron growth), kicks cancer to the curb, improves digestion, and can even treat depression. In fact, a study published in the journal Phytotherapy Research examined volunteers with major depressive disorder and the researchers concluded that the study provided first clinical evidence that “curcumin may be used as an effective and safe therapy for treatment in patients with mild depression.” And those aren’t even all turmeric’s gold medals; check out these 14 Reasons Turmeric Is The New It Girl Of Spices before you dive into the list of winning recipes below.
Nutrition: 52 calories, 0 g fat (0 g saturated), 22 mg sodium, 13 g carbs, 1.1 g fiber, 10.2 g sugar, <1 g protein
Tonic is defined as medicine that invigorates or strengthens, which is extremely fitting here. Coconut water is a naturally nutrient-infused water, loaded with antioxidants, vitamins, minerals, amino acids, enzymes, and phytonutrients. So tip it on back while you get your turmeric on. And while you’re quenching your thirst, check out these 50 Best Detox Waters for Fat Burning and Weight Loss.
Get the recipe from Savory Lotus.
TURMERIC ROASTED CAULIFLOWER
Nutrition: 241 calories, 7 g fat (1 g saturated), 26 mg sodium, 34.1 g carbs, 14.1 g fiber, 3 g sugar, 13 g protein
Tuscany’s cannellini beans have a powerful resistant starch content, contributing to more than half of the 14.1 grams of fiber per serving in this recipe. Resistant starch plays a major role in the battle against the bulge because it literally resists digestion, keeping you fuller longer. In fact, one study found that replacing your day’s carbohydrates with a source of the resistant stuff can boost post-meal fat burn by up to 30 percent! Talk about effortless weight loss.
Get the recipe from Tanya Zouev.
HONEY MUSTARD CHICKEN WITH TURMERIC
Nutrition: 201 calories, 7.7 g fat (1.3 g saturated), 172 mg sodium, 10 g carbs, 0 g fiber, 8.7 g sugar, 22.5 g protein
Most store-bought honey mustard contains more sugar and water than mustard seeds. Even worse, they may contain caramel coloring, which has been linked to cancer in animals and is often tainted with a possible carcinogen. YIKES! Make the all-natural version that coats these protein-rich chicken wings instead.
Get the recipe from Flavour and Savour.
Nutrition: 56 calories, 3.5 g fat (3 g saturated), 1 mg sodium, 7 g carbs, 6.5 g sugar, <1 g protein
We’re not talking gummy bears here. These chewy bad boys are a brain-boosting, inflammation-nixing, sugar-craving fix.
ROASTED BUTTERNUT SQUASH WITH SMOKED PAPRIKA AND TURMERIC
Nutrition: 100 calories, 4 g fat (0 g saturated), 250 mg sodium, 17 g carbs, 3 g fiber, 3 g sugar, 1.5 g protein
Fire up your calorie burning oven with a few shakes of paprika. The fiery seasoning is a member of the capsicum family—a compound that boosts thermogenesis and sizzles fat. Bonus: Butternut squash is one of our amazing fall superfoods. Not only are they packed with potassium and fiber, they’re rich in carotenoids that fight heart disease, asthma, and arthritis and promote healthy vision and skin.
Get the recipe from Healthy Seasonal Recipes.
CLEANSING VEGETABLE TURMERIC SOUP
Nutrition: 237 calories, 3.2 g fat (<1 g saturated), 392 mg sodium, 38.7 g carbs, 12.5 g fiber, 3.5 g sugar, 15 g protein
A plethora of veggies, beans, garlic, spices, and shirataki noodles (Japanese noodles made from yams) are simmered in broth for a flavorful result. Whether you’re looking to detox or spoon in a day’s worth of vitamin and minerals with one bowl, this soup is better than any over the counter digestive aid or multivitamin. And speaking of soup, find out the 36 Best and Worst Canned Soups & Soup Products!
Get the recipe from Emilie Eats.
ROASTED RADISHES & CARROTS WITH TURMERIC
Nutrition: 94 calories, 5.7 g fat (4.8 g saturated), 107 mg sodium, 10.5 g carbs, 4.3 g fiber, 5.8 g sugar, 1.4 g protein
Radishes vibrant color derives from anthocyanins, which are phytochemicals that have been shown to burn fat, reduce the risk of diabetes, lower cholesterol, fight insulin resistance, and prevent inflammation. In fact, in a Japanese study, rats that were fed radishes for three weeks showed reduced levels of bad cholesterol and insulin and a boost in good HDL cholesterol. While you’re most likely used to eating them raw, roasting them is the perfect culinary transition into autumn, which is just around the bend.
Get the recipe from Thank Your Body.
COFFEE TURMERIC SMOOTHIE
Nutrition: 185 calories, 8.4 g fat (1.4 g saturated), 94 mg sodium, 24.9 g carbs, 3.6 g fiber, 6.6 g sugar, 5 g protein
Knock out body inflammation, boost focus, soothe pains, reduce anxiety, and refuel an overworked body? This smoothie is PWO (post workout) heaven.
TURMERIC CHICKPEA FRITTERS
Nutrition: 76 calories, 4.2 g fat (<1 g saturated), 96 mg sodium, 7.9 g carbs, <1 g fiber, 1.8 g sugar, 2.2 g protein
Chickpeas, chickpeas, the magical bean, the more you eat, the more you get lean. In fact, a study published in the journal Obesity found people who ate a single serving of chickpeas each day reported feeling 31 percent fuller than their bean-less counterparts. (It’s all thanks to the beans’ satiating soluble and insoluble fiber content.) Plus, the magical bullets are sky high in lysine, an amino acid that diminishes the appearance of cellulite by repairing tissue and collagen.
Get the recipe from Minimialist Baker.
MANGO TURMERIC RAW CUPCAKES
Nutrition: 187 calories, 14.7 g fat (5.2 g saturated), 2 mg sodium, 12.6 g carbs, 2.8 g fiber, 7.6 g sugar, 4.2 g protein
How can cupcakes be raw? Answer: With an almond, sunflower seed, and Medjool date crust and a mango creamed coconut filling. Talk about gluten-free, vegan bliss.
Get the recipe from Nirvana Cakery.
CREAMY SPICED CAULIFLOWER SOUP
Nutrition: 156 calories, 12.1 g fat (8.8 g saturated), 315 mg sodium, 12.2 g carbs, 3 g fiber, 4.8 g sugars, 2.4 g protein
Cauliflower is an incredibly versatile, low-cal veggie sneaking its way into endless weight loss recipes. According to Alexandra Miller, RDN, LDN, the corporate dietitian at Medifast, “cruciferous vegetables like cauliflower have been shown to possibly help reduce the risk of certain cancers, namely prostate cancer, because of their high antioxidant activity.” At only 156 calories a bowl, is there a better way to knock out free radicals?
Get the recipe from Produce on Parade.
Nutrition: 111 calories, 9.8 g fat (1.1 g saturated), 183 mg sodium, 4.5 g carbs, 1.5 g fiber, <1 g sugar, 2.4 g protein (calculated with agave nectar)
For about two bucks, you can make your own dressing that’s more powerful than the latest anti-inflammatory drug. Here’s the secret: According to studies, black pepper enhances bioavailability of curcumin (the powerful compound found in turmeric) by as much as 2,000 percent! For more smart salad dressing suggestions, check out these 12 Tips to Make Healthy Salad Dressings!
TURMERIC RICE WITH COCONUT KALE
Nutrition: 243 calories, 12.3 g fat (7.2 g saturated), 236 mg sodium, 29.6 g carbs, 2.2 g fiber, 1.5 g sugar, 5 g protein
Kale steals the spotlight in this rice bowl. Aside from being a fibrous green that aids digestion and weight loss, one cup dishes up all of your daily vitamin K quota, and nearly a day’s worth of vitamin A and C. Plus, the organic compounds found in kale called isothiocyanates (ITCs) have been shown to fight breast cancer and naturally help to detox the body.
*Get the recipe from Naturally Ella.
QUINOA SWEET POTATOES AND TURMERIC BURGER
Nutrition: 270 calories, 6.8 g fat (<1 g saturated), 270 mg sodium, 42 g carbs, 7.2 g fiber, 2 g sugar, 11.6 g protein
Quinoa and sweet potato are a nutritional Olympic dream team. Combine ’em into a burger form, and we’re completely smitten. Aside from being packed with flat-belly fiber, the orange spuds contain 11 times the recommended daily intake of vitamin A, a nutrient that aids immune function, vision, reproduction, and cellular communication. And not only is quinoa rich in nutrients like iron, lysine, and magnesium, but it’s gluten-free and a complete protein.
Get the recipe from Happy Skin Kitchen.
Nutrition: 169 calories, 7.3 g fat (1.3 g saturated), 57 mg sodium, 3.9 g carbs, <1 g fiber, 2.5 g sugar, 22.5 g protein
Wild salmon (we’re not talking farm raised here—yuck) delivers a powerful punch of heart-healthy omega-3s and muscle-building protein. The dynamic duo helps to keep you satisfied long after ingestion, aiding your body goals. Pair it with steamed veggies and a small sweet potato for balanced, wholesome meal!
Get the recipe from Perchance To Cook.
Nutrition: 44 calories, 2.9 g fat (0 g saturated), 144 mg sodium, 4.6 g carbs, 1 g fiber, 2.3 g sugars, 1 g protein
Got a serious case of the Mondays? Wake up, boost your brainpower, and prevent insulin spikes with a few frothy sips of this turmeric late.
TURMERIC BREAKFAST MUFFINS
Nutrition: 216 calories, 12.8 g fat (1.8 g saturated), 158 mg sodium, 21.4 g carbs, 3.2 g fiber, 6 g sugar, 6.7 g protein
Everyone’s favorite blue bullets—blueberries—can shrink your waist, fight cancer, lower your risk for disease, boost your brainpower, and even, spot reduce belly fat. In fact, researchers at the University of Michigan conducted a 90-day trial that fed rats a blueberry-enriched diet, and the results showed a significant reduction in abdominal belly fat. Another long-term study published in Annals of Neurology highlights that eating blueberries can lower the overall rate of cognitive decline by as much as 2.5 years in adults over the age of 70, as tested with six different cognitive tests.
Get the recipe from Green Kitchen Stories.
TURMERIC CAULIFLOWER EGG SKILLET
Nutrition: 119 calories, 9.2 g fat (6.2 g saturated), 62 mg sodium, 5.6 g carbs, 2.1 g fiber, 2.3 g sugar, 5.2 g protein
Like many health-conscious folks, you probably used to ditch the yolk…but don’t! The vitellus boasts a fat-fighting essential nutrient called choline. Plus, studies indicate that choline also plays an essential role in brain development and function, as well as muscle development.
Get the recipe from Naturally Ella.
TURMERIC GARLIC SHRIMP WITH CABBAGE
Nutrition: 288 calories, 7 g fat (3 g saturated), 101 mg sodium, 18 g carbs, 3 g fiber, 11 g sugar, 25 g protein (calculated without salt)
If you’re looking to whittle your waist, cook this! Each gram of shrimp packs a whopping 25 percent protein, helping to extend feelings of satiety, boost your metabolism ,and sculpt your six-pack.
Get the recipe from Skinny Taste.
TURMERIC CHIA CHIA PUDDING
Nutrition: 150 calories, 7.8 g fat (0 g saturated), 137 mg sodium, 18.8 g carbs, 7.5 g fiber, 11.9 g sugar, 3.7 g protein
Chia seeds completely transform pudding. Adding just a spoonful of the super seeds to the sugar treat improves skin, digestion, and heart health. Better yet, research says regular consumption of chia seeds can sizzle abdominal fat.
HOMEMADE TACO SEASONING
Nutrition: 24 calories, 1 g fat (0 g saturated), 40 mg sodium, 4.2 g carbs, 2 g fiber, <1 g sugar, 1 g protein
Skip the taco kit, sautee your beef with this homemade seasoning, fill lettuce boats, top it with veggies, and add avocado instead. The result? A taco makeover no one will ever complain about. Just make sure to opt for grass-fed beef, which is naturally leaner and free of hormones and creepy ingredients. If you’re a Mexican food fan, then don’t miss our guide to Eat This, Not That! for Mexican Food Lovers.