Food as Medicine: Turmeric


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We talked about ginger recently and the numerous health benefits it has, but we'd be remiss if we didn't also spotlight its close relative turmeric. Much research is still being done on turmeric, but what science can tell us is that it "aids in the management of oxidative and inflammatory conditions, metabolic syndrome[s], arthritis, anxiety, and hyperlipidemia." Other discoveries include the potential that "[it] may ... help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people." Lucky for us, especially on a busy work or school night, we have an easy curry recipe for you that incorporates this super herb, and will be sure to become a favorite!

Coconut Turmeric Chicken Curry (Instant Pot Friendly!)


Ingredients:

  • 4 chicken thighs (can use any variety you have or use chicken breast if you prefer)

  • 1 tsp. coconut oil

  • 1/2 yellow onion, chopped

  • 1 bell pepper, chopped (any color works!)

  • 1 tbsp. yellow curry paste

  • 1/2 lime, juiced

  • 1 can coconut milk

  • 1 1/2 tsp. turmeric powder

  • 1 tbsp. fish sauce

  • Black pepper to taste

  • 2 tbsp. coconut aminos or soy sauce

  • Salt to taste

Directions:


If using an Instant Pot

  • Turn on to sauté setting

  • Once hot, add coconut oil

  • Sauté onion and pepper until soft

  • Add chicken and cook until chicken had browned slightly

  • Add coconut milk, curry paste, turmeric, fish sauce, black pepper, and coconut aminos (or soy sauce)

  • Mix together, cover and set vent to sealed position

  • Cook on "manual" at "high pressure" for 12 minutes. Allow to naturally release for 5 minutes then quick release the rest of the way.

  • Stir in lime juice and salt to taste

  • Serve over a bed of quinoa or a leafy salad

If using a stovetop

  • Heat a Dutch oven, or heavy bottomed pot to medium high heat

  • Add coconut oil, onion and pepper, sauté until soft

  • Add chicken, and cook until chicken had browned slightly

  • Add coconut milk, curry paste, turmeric, fish sauce, black pepper, and coconut aminos (or soy sauce)

  • Mix together, reduce heat to a simmer

  • Cover and cook for 15 - 20 minutes

  • Stir in lime juice and salt to taste

  • Serve over a bed of quinoa or a leafy salad

References:


1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92.


2. Gupta S.C., Patchva S., Aggarwal B.B. Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. AAPS J. 2013;15:195–218. doi: 10.1208/s12248-012-9432-8.

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