If you’ve tried vibrant South Asian cuisine, you most likely got a taste of turmeric, a bright yellow spice that adds color and flavor to curries, mustard, and other rich dishes. But did you know that turmeric — an MVP seasoning — also offers vital anti-inflammatory and liver health benefits?

Turmeric comes from a plant in the ginger family and has been known to help conditions like arthritis, heartburn (dyspepsia), joint pain, stomach pain, and diarrhea. Sometimes called “the golden spice,” it has been traditionally used in ayurvedic medicine. Turmeric contains the chemical curcumin that helps decrease swelling, and treats inflammatory problems like skin infections, and mouth sores, among other maladies. This therapeutic property is believed to help protect and detoxify the liver.

While turmeric supplements have been popular, we recommend caution when taking this supplement — or any supplement for that matter — that may add extra stress to the liver (check out this reported case for more information: http://bit.ly/2KUydlw). 

This spring, explore the many ways you can add turmeric’s earthy flavor to liver-friendly stews that you and your family will enjoy. Check out these — our favorite tasty recipes!

TURMERIC SUNSHINE COCONUT STEW (recipe from http://bit.ly/2KIrgnb)

INGREDIENTS:

2 tbsp olive oil

1 large onion, finely chopped

3 garlic cloves, finely chopped

1 red chilli, finely chopped

1 tsp ground turmeric (or a thumb-sized piece of fresh turmeric, finely chopped)

1 tbsp curry powder

2 large sweet potatoes, diced

400ml vegetable stock

1 x 400ml tin coconut milk

1 x 400g tin chickpeas, rinsed and drained

Juice of ½ lime

Large handful of fresh coriander, roughly chopped

Sea salt and freshly ground black pepper (to taste, as desired/needed)

1 scallion sprig, chopped (*optional garnish, we like to toss on top!)

INSTRUCTIONS:

1. Place a large pan over a medium heat and add the oil. Add the onion, season with salt and pepper, and fry for 6-8 minutes until tender.
2. Add the garlic, chilli, turmeric and curry powder and fry for a further 2 minutes until the spices release their aroma.
3. Add the sweet potato chunks and stir until coated in the spices, then pour in the vegetable stock, coconut milk and chickpeas. Bring back to a steady simmer and cook for 15 minutes or until the sweet potato is just tender.
4. Check the seasoning and stir through the lime juice and coriander. Serve in deep bowls. (*Add optional scallion garnish, if desired). This serves four.

TURMERIC LENTIL STEW (recipe from www.runningtothekitchen.com)

INGREDIENTS:

FOR THE STEW

1 tablespoon extra virgin olive oil

4 stalks celery, chopped

1 medium yellow onion, chopped

3/4 cup finely grated carrot

1 1/2 teaspoons ground turmeric

1/2 teaspoon cumin

Dash, salt and pepper

3-4 cups vegetable broth

1/2 cup lentils

3 cups chopped chard

Cooked grain of choice (shown with black rice)

FOR THE PISTOU

2 tablespoons pepitas

1/3 cup walnuts

1/2 cup basil

1 clove garlic

Dash, salt and pepper

1-2 tablespoons extra virgin olive oil

INSTRUCTIONS:

1. Add the olive oil to a large pot over medium-high heat.
2. Once hot, add the onions, celery and carrots and cook until softened, about 5 minutes.
3. Add the turmeric, cumin, salt and pepper, stir and cook another minute until fragrant.
4. Add the broth to the pot, stir then add the lentils. Bring to a boil then reduce heat to low and simmer for about 20 minutes.
5. While stew cooks, make the pistou by combining all the ingredients except the olive oil in a food processor. Process until finely chopped. With the processor running, slowly drizzle in the olive oil until the mixture just comes together in a clumpy texture. Set aside.
6. Once lentils are tender, add the chard to the pot, stir and cook another 5 minutes until stems are softened and leaves are wilted. Season to taste with salt and pepper.
7. To serve, spoon grain of choice into serving bowl, ladle the stew on top and garnish with the pistou.

TURMERIC CHICKEN STEW (recipe from www.allrecipes.com)

INGREDIENTS:

2 tablespoons olive oil

2 skinless, boneless chicken breasts, cubed

2 sweet potatoes, cubed

1/2 red onion, chopped

1 small eggplant, cubed

2 cloves garlic, minced

1 tablespoon minced fresh ginger root

2 teaspoons ground turmeric

1/2 cup low-sodium chicken broth

1 parsley sprig, chopped (*optional garnish, we like to toss on top!)

INSTRUCTIONS:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add chicken; cook until browned and no longer pink in the center, about 5 or so minutes.
3. Add sweet potatoes and onion; cook and stir until onion is translucent, 2 to 3 minutes.
4. Add eggplant, garlic, ginger, and turmeric; cook until fragrant, about 1 minute more.
5. Pour in broth and simmer stew until thickened, stirring occasionally, about 20 minutes. (*Add optional parsley garnish, if desired).

BONUS DESSERTS!

MANGO AND TURMERIC RAW CUPCAKE (recipe from http://bit.ly/2V7hlMc)

INGREDIENTS:

CRUST LAYER:

80g almonds (1/2 cup)

70g sunflower seeds (1/2 cup)

6 medjool dates, pitted

1 tbsp coconut oil

½ tsp cinnamon

pinch Pink Himalayan Salt

MANGO TURMERIC LAYER:

200g creamed coconut/coconut butter (1 cup)

2 tbsp coconut oil

2 tbsp maple syrup (optional)

1 large mango (about 1 cup pureed)

2 tsp fresh turmeric

1 tsp fresh ginger

1 tbsp lime juice

¼ tsp cinnamon

INSTRUCTIONS:

1. Place almonds and sunflower seeds into a food processor or high speed blender and pulse few times until they have broken down into a coarse texture. Add the rest of the ingredients and blend until the mixture comes together.
2. Divide the mix evenly into 8 cupcake holes, spread onto the base and press tightly down. Set aside.
3. In a small pot, gently melt coconut butter, coconut oil and maple syrup stirring frequently. Set aside and leave to cool down for a bit while preparing the mango.
4. Peel mango, turmeric and ginger and place into a blender with lime juice and cinnamon. Blend until smooth. Stir into the melted slightly cooled coconut butter and mix well. Spoon the mixture onto the crust layer and smooth out evenly.
5. Place into a freezer until set and the top feels firm.
6. Once set leave on the counter for a bit and then run sharp knife carefully around the edges to release the cupcakes from the tin.
7. Store in a fridge or freezer in an airtight container.
8. Enjoy!

NO CHURN MANGO TURMERIC ICE CREAM (recipe from http://bit.ly/2V7hA9P)

INGREDIENTS:

4 cups frozen mango

3/4 cup coconut cream

1 cup full-fat coconut milk

2 tsp turmeric

1/2 tsp black pepper (optional, omit for AIP – i.e., Autoimmune Protocol diets)

INSTRUCTIONS:

1. Using a high-speed blender, blend all of the ingredients on med/low speed until combined.
2. Once combined and not chunky, add to a glass Tupperware or parchment lined loaf pan and place in the freezer for at least 1-2 hours (see notes for freezing longer).
3. Use an ice-cream scoop to add to a bowl, or serve in a compliant ice cream cone (see above) and enjoy!

To learn more about turmeric, click here

For more liver-friendly recipes, visit our blog