WHAT IS TURMERIC?

Turmeric (Curcuma longa) is a member of the Zingiberaceae family which also includes ginger and cardamom. Turmeric is a plant that is native to Southeast Asia and is grown commercially primarily in India. Its rhizome (underground stem) provides culinary flavor and traditional medicinal value. Historically, turmeric has been used in Ayurveda and other traditional Indian medical systems, as well as in East Asian practices such as traditional Chinese medicine. Turmeric is a common spice and a major ingredient in curry powder. Curcumin is the main active ingredient in turmeric. Curcumin is known worldwide for its multiple health benefits, which act primarily as an antioxidant and anti-inflammatory.

HOW CAN YOU USE TURMERIC?

Use turmeric in dressings, sauces, soups, and even breakfast items like eggs, oatmeal, and milk. Turmeric tastes best when coupled with strong, warming spices, like pumpkin pie spice, which is made with ginger, cinnamon, cloves, and allspice. Also, it complements grains such as rice, quinoa, bulgur, and couscous.

HOW TO GROW TURMERIC?

Grow turmeric in a large pot, at least 10-14 inches deep and 12-18 inches wide. Turmeric can grow to a height of 3-4 feet or more, so it needs space. Plant 1 or 2 rhizomes in a pot. The best season to plant turmeric is spring or summer, when the temperature starts to stay above 54 degrees Fahrenheit.

RECIPE

Golden Turmeric Milk

Makes 1 serving

140 calories per serving

8 grams protein per serving

INGREDIENTS

• 1 cup 1% milk
• 1 teaspoon honey
• 1/4 teaspoon ground turmeric or 2 tsp. fresh
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• Pinch of black pepper (optional)

DIRECTIONS

1. Set a small saucepan over low heat. Add milk, honey, turmeric, ginger, cinnamon, and if desired, black pepper. Stir with a whisk until well combined.

2. Bring to steaming, just below a simmer. Do not let it come to a boil. Keep just below a simmer, stirring occasionally, for 5-7 minutes. Do not let milk scald.

3. Remove from heat. Stir in the vanilla. Taste and add additional honey for sweetness. Add frothed milk if desired.

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Program adapted by: Shakera Williams, DrHSc, MPH, Associate

Nutrition & Community Health Agent, LSU AgCenter Northwest Region

Document created by: Jennifer Duhon, MS, RDN, LDN, NCH Regional Coordinator, Nutrition & Community Health Agent, LSU AgCenter Central Region.

(Shakera Williams, M.P.H. is Assistant Nutrition Extension Agent- FCS for Webster/Claiborne parishes. Contact her at (318) 371-1371.)