TURMERIC POWDER: Rich in curcumin, a powerful compound that has anti- inflammatory, heart protective and cancer-preventive benefits, turmeric is best combined with black pepper to increase its absorption and availability. Try adding turmeric powder and black pepper to scrambled eggs or cooked quinoa; purée with coconut milk, honey and pepper for a healing drink; or toss with cauliflower florets, black pepper, olive oil and garlic and roast until tender. This super-simple curry gets volumes of flavor – and an anti-inflammatory punch – from a DIY curry blend that starts with turmeric. The recipe calls for more spice blend than you’ll need; store the rest in an airtight jar.
- Prep Time
6 tbsp ground turmeric (TRY: Simply Organic Turmeric)
4 tsp each ground coriander and cumin
2 tsp each ground black pepper and dry mustard
1 tsp ground cinnamon
½ tsp ground cayenne pepper, or to taste
1 tbsp coconut oil
1 small yellow onion, chopped
4 cloves garlic
2 cups low-sodium vegetable or chicken broth
2 cups peeled and cubed butternut squash or pumpkin
1 13.5-oz BPA-free can full-fat coconut milk
1 15-oz BPA-free can chickpeas, drained and rinsed
2 cups baby spinach
1 cup frozen peas, thawed
½ cup fresh basil, chopped
1. In a small jar with a lid, combine turmeric, coriander, cumin, black pepper, mustard, cinnamon and cayenne. Shake to mix; set aside.
2. In a medium pot, heat oil. Add onions and sauté for 3 to 5 minutes, until softened. Add 2 to 1 tbsp turmeric mixture (reserve remaining spice mixture for another use) and garlic. Cook, stirring constantly, for 1 minute. Add broth and squash; bring to a boil, reduce heat and simmer, partly covered, for 10 minutes, until squash is tender.
3. Transfer half of cooked squash to a blender, add coconut milk and purée until smooth. Return to pot and add chickpeas, spinach and peas; cook for 2 to 3 minutes, until chickpeas and peas are heated through and spinach is wilted. Transfer to serving bowls and top with basil.
- Serving Size: ¼ of recipe
- Calories: 423
- Carbohydrate Content: 39 g
- Fat Content: 27 g
- Fiber Content: 10 g
- Protein Content: 13 g
- Saturated Fat Content: 21 g
- Sodium Content: 96 mg
- Sugar Content: 7 g
- Monounsaturated Fat Content: 2 g
- Polyunsaturated Fat Content: 1 g