The golden powder Turmeric is a gift from nature. Used medicinally in South Asia for more than 4,000 years; today its antioxidant and anti-inflammatory properties are well established and may be helpful for a host of illnesses, from arthritis and diabetes to Alzheimer’s and heart disease. Held in almost mythical status in many Asian countries it has in recent years found its way to European shores as a form of medication and as a preventative tool. Find out more in The Natural Precious Gift Of Golden Tumeric
You would probably recognise this spice with its deep, golden-orange colour, vivid and usually seem in powder form but it comes from a root that has been widely used in South Asian mainly for its flavour and nutritional value in food. A relative of ginger, turmeric comes from the rhizome (root) of a native Asian plant and has been used in cooking for hundreds of years. It has also been used in Ayurvedic and other forms of traditional medicine in China and India.
A slightly peppery taste with a fragrance similar to orange and ginger it has been added into baking bread, making sauces, stir into drinks, stews and curries. Used for centuries around the world for its many properties and can help support healthy joints & flexibility. It is naturally high in Potassium Calcium Iron and Omega 3and 6.
So below are some great recipes making it easy to add Turmeric for its plentiful health benefits.
Aromatic chicken breast with chilli salsa
Ingredients (one portion)
120 g skinless, boneless chicken breast, 2 tsp. ground turmeric, juice of 1/4 lemon, 1 tbsp. extra virgin olive oil, 50 g kale, chopped, 20 g red onion, chopped, 1 tsp. fresh ginger, 50 g buckwheat
For the Salsa: 130 g tomato (about 1), 1 bird’s eye chilli, finely chopped, 1 tbsp. capers, finely chopped, 5 g parsley, finely chopped, juice of 1/4 lemon
To make the salsa, remove the eye from the tomato and chop it very finely, taking care to keep as much of the liquid as possible. Mix with the chilli, capers, parsley and lemon juice. You could put everything in a blender but the end result is a little different.
Heat the oven to 220ºC/gas 7. Marinate the chicken breast in 1 teaspoon of the turmeric, the lemon juice and a little oil. Leave for 5–10 minutes.
Heat an ovenproof frying pan until hot, then add the marinated chicken and cook for a minute or so on each side, until pale golden, then transfer to the oven (place on a baking tray if your pan isn’t ovenproof) for 8–10 minutes or until cooked through. Remove from the oven, cover with foil and leave to rest for 5 minutes before serving.
Meanwhile, cook the kale in a steamer for 5 minutes. Fry the red onions and the ginger in a little oil, until soft but not coloured, then add the cooked kale and fry for another minute.
Cook the buckwheat according to the packet instructions with the remaining teaspoon of turmeric. Serve alongside the chicken, vegetables and salsa.
Cooking Time: 12 minutes (followed by 5 minutes rest for the chicken)
Ingredients (one portion)
125-150g Raw or cooked prawns (Ideally king prawns), 65 g Buckwheat pasta, 1 tbsp. Extra virgin olive oil, 40 g Red onion, finely chopped, 1 Garlic clove, finely chopped, 30 g Celery, finely chopped, 1 Bird’s eye chilli, finely chopped, 1 tsp. Dried mixed herbs, 1 tsp. Extra virgin olive oil, 2 tbsp. White wine (optional), 400 g Tinned chopped tomatoes, 1 tbsp. Chopped parsley
Fry the onion, garlic, celery and chilli and dried herbs in the oil over a medium–low heat for 1–2 minutes. Turn the heat up to medium, add the wine and cook for 1 minute. Add the tomatoes and leave the sauce to simmer over a medium–low heat for 20–30 minutes, until it has a nice rich consistency. If you feel the sauce is getting too thick simply add a little water.
While the sauce is cooking bring a pan of water to the boil and cook the pasta according to the packet instructions. When cooked to your liking, drain, toss with the olive oil and keep in the pan until needed.
If you are using raw prawns add them to the sauce and cook for a further 3–4 minutes, until they have turned pink and opaque, add the parsley and serve. If you are using cooked prawns add them with the parsley, bring the sauce to the boil and serve.
Add the cooked pasta to the sauce, mix thoroughly but gently and serve.
Dairy Free Mocha
Double shot of espresso, 1 tablespoon cocoa powder or 10g 85% cocoa dark chocolate, 1 teaspoon date syrup, 175ml oat milk (or other non-dairy milk) frothed,
These sound delicious and enticing to eat but there is a serious note behind these tasty recipes. The latest study has revealed one in five British people are suffering from chronic inflammation.
But while so many of us suffer, a study by FutureYou Cambridge reveals that very few take steps to do things to help themselves. 81% of Brits admit to having an unhealthy lifestyle, with nearly half not sleeping well at night, feeling constantly stressed and a third saying they don’t exercise much
The above are all proven to be contributing factors to inflammation. So besides eating well what other things can we do? You may well be surprised by the ideas. Award-winning pharmacist and nutritionist Aidan Goggins shares his top tips for reducing inflammation
Periodontal inflammation (relating to teeth and surrounding structures) is increasingly recognised as not just an oral health issue, but also as being one of the causes that can lead to general inflammation in the body. A 2022 review found that regular chewing of xylitol-based sugar-free gum has potent effects against gingival (gums) inflammation, which is typically the precursor to periodontal inflammation.
Overindulging in sleep can backfire. Studies indicate that sleeping more than 10 hours a night can make inflammation worse, while seven to nine hours is the optimum amount of sleep each night.
Add Spice to Your Plate
Spices do more than tantalise your taste buds; they fight inflammation. Research has found that frequent consumption of spicy foods, three or more times a week, can lower your death risk by 14% compared to those who eat them less than once a week.
Often surprising to many, coffee is more than a morning pick-me-up—it actively combats inflammation. Rich in bioactive ingredients, coffee has been shown to neutralise free radicals and diminish inflammation. Interestingly, caffeine itself plays a role by exerting antioxidant effects that lower inflammatory markers.
The science is clear: laughter is a potent anti-inflammatory. One study showed that a mere 20 minutes of laughter, triggered by comedy, reduced a common inflammation marker, unlike serious films that had no effect.
Align with Your Body Clock
Disturbing your body’s natural 24-hour sleep-wake cycle, or circadian rhythm, can trigger inflammation. This internal clock regulates physiological and behavioural processes according to the time of day. Whether it’s late-night snacking or inconsistent sleep, such disruptions can increase inflammation. Night-shift workers, a group who have off-kilter circadian rhythms, have notably elevated inflammatory markers.
Inflammation, technically called, acute inflammation, is a natural response of the body to fight off pathogens and to make sure our bodies can heal properly. However, sometimes this response continues long after is needed, which can lead to what we can call ‘chronic inflammation’.
Chronic inflammation can also happen when there’s an accumulation of free radicals and other molecules that can lead to oxidative stress. Oxidative stress feeds into inflammation and vice versa.
Issues such as pollution mental stress, or high consumption of processed foods (rich in processed fats and sugar) can lead to oxidative stress in the body, which is why many of us are more prone to inflammation.
And don’t be fooled into thinking it’s just our stomachs, but it can affect our intestinal tract and gut microbiome status. Gut inflammation, which sometimes can manifest as IBS or Crohn’s, affects the cells in the intestine which can lead to decreased absorption of important nutrients, as well as the cells’ tight junctions.
Many chronic conditions that affect our long-term health such as arthritis, heart disease or neurodegenerative diseases can be exacerbated by inflammation. Therefore, a diet rich in fruit and vegetables, as well as other antioxidant nutrients, can help to reduce inflammation and improve our long-term health.
But if the idea of preparing fresh food daily is too time-consuming or you feel uncomfortable in the kitchen a great option is a supplement. FutureYou CambridgeTurmeric + Gold supplement.
This is the company’s purest, most advanced turmeric supplement for bones and joints – containing curcumin, vitamin C, vitamin D and sunflower lecithin. Patented Meriva® formulation with unique curcumin phytosome delivery system; an advanced natural alternative to black pepper. Pharmacokinetics studies show this highly bioavailable formulation boosts curcumin absorption 30 times.
The supplements include vitamin C, which contributes to normal collagen formation for the normal function of bones and cartilage; plus vitamin D, which contributes to the maintenance of normal muscle function. Each easy-to-swallow, allergen-free capsule is equivalent to eating 150g of raw turmeric.
Find out all you need to know about FutureYou Cambridge here
Aidan Goggins, award-winning pharmacist and nutritionist at FutureYou Cambridge
I you enjoyed reading, The Natural Precious Gift Of Golden Tumeric why not read Immersive Canvases here.
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