SKINNY CHEF JENNIFER ISERLOH

TurmericCooking WithIncredibly Tasty Recipes To Start

DELICIOUS RECIPES TO UNLEASH TURMERIC‘S HEALING POWERS

Jennifer

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benefits of this compound, add turmeric to recipes that contain healthy fats such as sesame, olive, coconut oil, grassfed butter, avocado, and dark chocolate.

your favorite spices – like cinnamon, nutmeg, black pepper. It can even be added to chocolate based desserts. Keep in mind that curcumin is fat soluble so to get reap the

MEET CURCUMINEverybody knows that turmeric and its active ingredient curcumin have incredible health benefits and this is well documented. In fact, turmeric is the most studied natural ingredient with over 7500 human studies. But no one in the West knows how to cook with turmeric, and the proper way to garner the benefits of curcumin for preventative eating.

BEYOND CURRYCertainly we have our standard curry powder, but turmeric can be used in so much more than just your standard Indian curry. I hope you will enjoy these ways to use turmeric, in breakfast, lunch and dinner.

From a cooking perspective, you can use turmeric wherever you would add some of

Making Turmeric Delicious

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Prep time 3 minMakes 1 serving

Tart turmeric and sweet mango do a sweet and sour dance in your mouth.

Raspberries pack in lots of filling fiber while adding body to this smoothie, making it seem more like an ice cream treat than a breakfast food.

NUTRITIONAL STATS

Per serving (2 cups): 261 calories, 25 g protein, 36 g carbohydrates, 23 g sugars, 3 g fat, 1 g saturated fat, 5 mg cholesterol, 10 g fiber, 162 mg sodium

INGREDIENTS

• 1/2 cup cubed frozen or fresh mango

• 1/2 cup frozen raspberries

• 1/2 cup plain reduced fat yogurt or kefir

• 1/3 cup protein powder

• 4 ice cubes

• 1 tbs goji berries (optional)

• 1/2 tsp turmeric or 1 tbs peeled, chopped fresh turmeric root

DIRECTIONS

Place all ingredients in a blender along with 1/2 cup water and process until smooth. Serve immediately.

MANGO TURMERICSMOOTHIE

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Prep time 15 minMakes 4 serving

Onions are high in biotin, an important B complex that helps to regulate your insulin, and their rich flavor masks the slightly astringent taste of turmeric. Don’t worry about losing the biotin when you cook the onions, it’s one of the nutrients that happens to be stable during most cooking techniques.

DIRECTIONS

Warm the olive oil in a stockpot over medium heat. Add the onions and salt. Increase the heat to medium-high and cook 3 to 4 min until the onions start to brown. Reduce the heat to medium and cook 10 to 12 minutes more, stirring often until the onions start to brown and become very tender. During cooking, add a few tablespoons of water if the onions start to stick or look as if they may burn. Add the broth and 1 cup of water, bring to a simmer over high heat. Reduce the heat to low and cook an additional 5 min to allow the onions to flavor the broth. Stir in the Worcestershire sauce or balsamic vinegar.

INGREDIENTS

• 2 tbs olive oil

• 6 yellow or red onions, peeled, thinly sliced

• 1/2 tsp salt

• 1 tsp turmeric

• 1 32-ounce container “no salt added” beef, mushroom, or vegetable broth

• 1 tbs Worcestershire sauce or balsamic vinegar

NUTRITIONAL STATS

Per serving (2 cups): 162 calories, 6 g protein, 16 g carbohydrates, 7 g sugars, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 2 g fiber, 461 mg sodium

FRENCH ONION SOUPWITH TURMERIC

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INGREDIENTS

• 2 cooked chicken breast, shredded or chopped

• 4 celery stalks, finely chopped

• 3 tbs olive oil based mayonnaise

• 3 tbs 2% Greek yogurt

• 1/2 tsp turmeric

• 1/4 tsp paprika or Old Bay seasoning

DIRECTIONS

Place the chicken breast, celery, mayo, yogurt, turmeric, paprika or Old Bay, and black pepper in a large bowl. Toss well to combine and serve immediately or store in an air-tight container, refrigerated until ready to serve. Prep time 15 minMakes 4 serving

Chicken salad makes a fast lunchtime meal that’s protein-rich to anchor afternoon hunger. To get even more nutrition, wrap your chicken salad in a collard greens instead of bread for a vitamin loaded crunch.

NUTRITIONAL STATS

Per serving (1 cup): 209 calories, 26 g protein, 3 g carbohydrates, 2 g sugars, 8 g fat, 1 g saturated fat, 79 mg cholesterol, 1 g fiber, 355 mg sodium

Chef’s note: for low sodium diets, use the paprika in place of old bay seasoning.

CHICKEN SALADWITH TURMERIC

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Satisfying sweet potato is one of the best sources for protective vitamin A that guards against liver disease and is also a super nutrient for your skin. Yellow turmeric blends invisibly (both visually and in taste) with the fries, making this recipe a perfect side dish for anyone who is a confirmed spice hater.

NUTRITIONAL STATS

Per serving (1 cup): 188 calories, 2 g protein, 29 g carbohydrates, g sugars, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 4 g fiber, 261 mg sodium

INGREDIENTS

• 4 small sweet potatoes (about 20 ounces)

• 2 tbs olive oil

• 2 garlic cloves, chopped

• 1 tsp ground turmeric

• 1 tsp garlic salt

DIRECTIONS

Preheat the oven to 400°F. Wash the sweet potatoes and slice into 1/2-inch thick matchsticks. Transfer to a bowl along with the olive oil, garlic, turmeric, and garlic salt and toss well. Spread the sweet potatoes onto two ungreased baking sheets and transfer to the oven. Bake 20 to 25 min, turning the fries once or twice throughout baking, until the sweet potatoes are golden and tender. Serve immediately. Prep time 15 minMakes 4 servings

GARLICKY SWEETPOTATO FRIES

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Coconut contains a special kind of saturated fat that does not cause inflammation (like the saturated fat you’ll find in conventionally raised meats).

Canned coconut milk has minimal processing and it stores well in an air-tight container in the fridge to enjoy throughout the week.

DIRECTIONS

Place the cinnamon, turmeric and cold water in a glass. Stir well. Top with the seltzer and stir. Serve immediately.

INGREDIENTS

• 1/2 tsp ground cinnamon

• 1/4 tsp ground turmeric

• 1/2 cup chilled seltzer water

• 1/4 cup canned full fat coconut milk

NUTRITIONAL STATS

Per serving (3/4cup): 116 calories, 1 g protein, 3 g carbohydrates, 0 g sugars, 12 g fat, 10 g saturated fat, 0 mg cholesterol, 0 g fiber, 11 mg sodium

Prep time 3 minMakes 1 servings

CINNAMON TURMERICCOCONUT SPRITZER

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TurmericCooking With

Incredibly Tasty Recipes To Start