Hey Loves, finally I bring you one of my favorite turmeric recipes. On Instagram you can see the turmeric latte shake every week 3-4 times in my story, at least when I’m not traveling :). If there would be a cam in my kitchen, you would see it 5-7 times a week :).
Usually I start my morning with a fresh turmeric-liquorice warm water jar. I love to add liquorice for a natural sweetness. Oh and I don’t talk about the candy, I talk about the root :). You can find a video at my Instagram Story highlights. Before lunch or after training I make the turmeric latte shake. Sometimes I’ll also have a golden Mylk #forgoldentimes :). There is a video on Instagram of this too :).
To absorb the most of the valuable constituent curcumin for which turmeric is the main source, there are some things to take care of:
How to optimize turmeric absorption
The curcumin contained in turmeric is not water-soluble. Therefore, it is difficult for our body to absorb it apart from meals. No worries, quite simply we can do our body the needed favor.
- Take it with black pepper
The piperine contained in black pepper ensures that curcumin is absorbed 20 times better by the body (study). A pinch is enough and gives your drink or food also a nice flavor.
- Take it with fat
Since turmeric and therefore curcumin are not water-soluble like many other spices but fat-soluble, our body is very grateful if we take turmeric with a bit of fat. The combination of pepper and fat greatly improves the bioavailability of curcumin.
As you probably know, I usually don’t use oils, but the original sources of fat. That’s why I’m a big fan of cashews, nut- or coconut butter in combination with turmeric.
Also GREAT TO KNOW: If you use fresh turmeric, the fat in the tuber already helps to absorb the superfoods curcumin. So you don’t need to reach for extra fat.
How much turmeric to take?
Turmeric dosage tip:
Turmeric should be consumed throughout the day, as the superfood curcumin contained in it is rapidly broken down by the body.
The University of Maryland Medical Center recommends the following daily dose for adults:
Fresh, chopped root: 1.5 to 3 grams per day.
Dried, powdered root: 1 to 3 grams per day.
Turmeric extract (curcumin): 1.2 to 1.8 grams per day.
Fresh vs. dried turmeric
In my shakes I always use the fresh turmeric root. Simply because it tastes better, and because I somehow have the feeling that there are some more health benefits in it. I have to say that I take than 3 grams a day. For my shake a use one root = about 8 grams. I’m doing this since quiet a long time now and feel amazing. But I don’t want to be responsible for you so maybe you better stay on the save side and go for 3 grams. Also, my shake is with 600-750 ml more a jumbo shake.
If you can’t find fresh organic turmeric and instead use powder, I would like to recommend the following when buying turmeric.
Turmeric Shopping Tip: Quality is everything
- organic quality and certificate
- no irradiation
- no GMO
- no additives, fillers or release agents
- country of origin (preferably not China)
- turmeric should be bought in smaller quantities, as turmeric loses taste after longer storage
2.5 cm fresh curcuma root = 1 tablespoon freshly grated curcuma = 1 teaspoon ground curcuma powder
What’s all the turmeric hype for?
Honestly, I didn’t start with turmeric because of its health benefits, but because I love the taste sooo much. Of course not everyone feels that way. But maybe the health benefits will convince you, those are brilliant.
Curcumin, the most important constituent of the turmeric plant, has anti-inflammatory, pain-relieving, cancer-inhibiting attributes and removes heavy metals from the body. Deeeetooox pure, I tell you:). PS: So in case you have bowel problems…
Furthermore curcumin inhibits bone loss and also has preventive effects on diabetes and Alzheimer’s disease. Yipieeeeeeeehhhh. I’d rather act preventive here, you never now.
- 1 frozen banana
- 1 small root turmeric (3 g)
- 150 ml oat milk
- 200 ml water
- 25 g cashews
- 1 tsp psyllium husks
- 1 pinch of vanilla
- Soak psyllium husk in the water for 30 minutes.
- Then place all ingredients in a blender and blend until golden and creamy.
- The better the blender, the more golden the shake. ( I use KitchenAid Power Blender)
- If necessary, add some more liquid and enjoy with a straw to avoid yellow corners of the mouth :).
Since you are such a great community, some of you have already told me that you are meanwhile very big turmeric shake fans and the turmeric in the shake hardly tastes. Those who wrote me when I posted the recipe on Instagram also told me that their boyfriend now drinks it:). Thank you very much for your feedback. I’m really happy about that.
If you remake the shake you can use the hashtag #EatwithAnnelina on Instagram. I like to repost.