Fresh Turmeric/ತಾಜಾ ಅರಿಶಿನ -Home Grown, 250 g

Fresh Turmeric Overview

Fresh turmeric is a vibrant orange-yellow rhizome from the ginger family. It has a warm, earthy flavor and is widely used in cooking and traditional medicine. Renowned for its health benefits, fresh turmeric is often celebrated for its anti-inflammatory and antioxidant properties.

Nutritional Value of Fresh Turmeric (per 100g):

• Calories: 354 kcal
• Carbohydrates: 74 g
• Fiber: 24 g
• Protein: 8 g
• Fat: 3 g
• Vitamin C: 24 mg (27% of the daily recommended intake)
• Vitamin B6: 0.16 mg (12% of the daily recommended intake)
• Potassium: 611 mg (13% of the daily recommended intake)
• Magnesium: 193 mg (48% of the daily recommended intake)

Health Benefits of Fresh Turmeric:

1. Anti-Inflammatory: Contains curcumin, which helps reduce inflammation.
2. Antioxidant: Rich in antioxidants that combat oxidative stress.
3. Digestive Health: Aids digestion and can alleviate bloating and gas.
4. Immune Support: Boosts the immune system due to its anti-inflammatory properties.
5. Skin Health: Known for its ability to soothe the skin and reduce blemishes.

How to Eat Fresh Turmeric:

• Raw: Grated into salads or smoothies.
• Cooked: Added to soups, curries, and stir-fries.
• Beverages: Used in drinks like golden milk or turmeric tea.
• Pickled: Used in various pickles for added flavor.

Recipes Using Fresh Turmeric

Indian Recipes

1. Turmeric Rice

• Ingredients:
  • Basmati rice: 1 cup
  • Fresh turmeric: 2 tsp, grated
  • Onion: 1, finely chopped
  • Ghee or oil: 2 tbsp
  • Cumin seeds: 1 tsp
  • Salt: to taste
  • Water: 2 cups
• Method:
  1. Heat ghee/oil in a pan; add cumin seeds and let them splutter.
  2. Add chopped onion and sauté until translucent.
  3. Stir in grated turmeric and cook for a minute.
  4. Add rinsed rice, salt, and water; bring to a boil.
  5. Cover and simmer until the rice is cooked; fluff with a fork before serving.

2. Turmeric Milk (Golden Milk)

• Ingredients:
  • Fresh turmeric: 1 inch, grated
  • Milk (dairy or plant-based): 2 cups
  • Black pepper: a pinch
  • Honey or maple syrup: to taste
  • Cinnamon: 1/2 tsp (optional)
• Method:
  1. In a saucepan, combine grated turmeric, milk, black pepper, and cinnamon.
  2. Heat until warm but not boiling; whisk to combine.
  3. Sweeten with honey or maple syrup before serving.

3. Turmeric Chicken Curry

• Ingredients:
  • Chicken: 500g, cut into pieces
  • Fresh turmeric: 2 tsp, grated
  • Onion: 1, finely chopped
  • Tomato: 1, chopped
  • Ginger-garlic paste: 1 tsp
  • Coconut milk: 1 cup
  • Oil: 2 tbsp
  • Salt: to taste
  • Curry leaves: a few
• Method:
  1. Heat oil in a pan; add curry leaves and chopped onion; sauté until golden.
  2. Add ginger-garlic paste and cook until fragrant.
  3. Add chicken pieces, grated turmeric, and salt; cook until the chicken is browned.
  4. Stir in chopped tomato and coconut milk; simmer until the chicken is cooked through.

4. Turmeric Lentil Soup

• Ingredients:
  • Red lentils: 1 cup
  • Fresh turmeric: 1 tsp, grated
  • Onion: 1, chopped
  • Carrot: 1, chopped
  • Garlic: 2 cloves, minced
  • Vegetable stock: 4 cups
  • Salt: to taste
  • Olive oil: 2 tbsp
• Method:
  1. In a pot, heat olive oil; sauté onion, carrot, and garlic until soft.
  2. Add lentils, grated turmeric, stock, and salt; bring to a boil.
  3. Reduce heat and simmer until lentils are tender; blend for a smoother texture if desired.

5. Turmeric and Spinach Paratha

• Ingredients:
  • Whole wheat flour: 2 cups
  • Fresh turmeric: 1 tsp, grated
  • Spinach: 1 cup, finely chopped
  • Salt: to taste
  • Water: as needed
  • Ghee or oil: for cooking
• Method:
  1. In a bowl, mix flour, grated turmeric, chopped spinach, and salt.
  2. Gradually add water to form a dough; let it rest for 15 minutes.
  3. Divide into balls, roll out into flat circles, and cook on a hot griddle until golden brown.

Non-Indian Recipes

1. Fresh Turmeric Smoothie

• Ingredients:
  • Fresh turmeric: 1 inch, grated
  • Banana: 1, frozen
  • Spinach: 1 cup
  • Almond milk: 1 cup
  • Honey: to taste
• Method:
  1. In a blender, combine all ingredients and blend until smooth.
  2. Serve immediately.

2. Turmeric Quinoa Salad

• Ingredients:
  • Quinoa: 1 cup
  • Fresh turmeric: 1 tsp, grated
  • Cucumber: 1, diced
  • Cherry tomatoes: 1 cup, halved
  • Olive oil: 2 tbsp
  • Lemon juice: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. Cook quinoa according to package instructions; let it cool.
  2. In a bowl, combine quinoa, grated turmeric, cucumber, tomatoes, olive oil, and lemon juice.
  3. Season with salt and pepper; toss well before serving.

3. Turmeric Roasted Vegetables

• Ingredients:
  • Mixed vegetables (carrots, bell peppers, zucchini): 500g, chopped
  • Fresh turmeric: 1 tsp, grated
  • Olive oil: 2 tbsp
  • Salt and pepper: to taste
• Method:
  1. Preheat oven to 425°F (220°C).
  2. In a bowl, toss vegetables with olive oil, grated turmeric, salt, and pepper.
  3. Spread on a baking sheet and roast for 25-30 minutes until tender.

4. Turmeric Hummus

• Ingredients:
  • Chickpeas: 1 can (400g), drained and rinsed
  • Fresh turmeric: 1 inch, grated
  • Tahini: 2 tbsp
  • Lemon juice: 2 tbsp
  • Garlic: 1 clove
  • Olive oil: 2 tbsp
  • Salt: to taste
• Method:
  1. In a food processor, combine chickpeas, grated turmeric, tahini, lemon juice, garlic, and salt.
  2. Blend until smooth, adding olive oil as needed for consistency.
  3. Serve with pita or vegetable sticks.

5. Turmeric Ginger Tea

• Ingredients:
  • Fresh turmeric: 1 inch, grated
  • Fresh ginger: 1 inch, grated
  • Water: 2 cups
  • Honey: to taste (optional)
  • Lemon juice: 1 tbsp (optional)
• Method:
  1. In a pot, boil water; add grated turmeric and ginger.
  2. Simmer for 10 minutes; strain into cups.
  3. Add honey and lemon juice if desired; serve hot.

Fresh turmeric is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!