8 Ways to Get Raw Turmeric into Your Diet

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Try these different ways to add raw turmeric to your diet

Co-authored by Dee Dine and Jessica Gibson

Last Updated: December 14, 2024 References

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Ways to Eat Raw Turmeric

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How to Handle Raw Turmeric

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Expert Q&A

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Tips

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Warnings

You've probably heard that the curcumin in turmeric has anti-inflammatory properties and is a natural pain reliever. To enjoy some of these benefits, throw out the stale, ground turmeric in your spice cabinet and purchase fresh turmeric. Peel and cut or grate the turmeric before adding it to your favorite salads, grains, or smoothies. You can even grate and juice it for a bright, nutritious start to your day.

Section 1 of 2:

Ways to Eat Raw Turmeric

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1
Add sliced or grated turmeric to salads. Raw turmeric adds a burst of color and texture to almost any salad. Slice the turmeric into matchsticks or grate the turmeric. Sprinkle the top of the salad with the turmeric or stir it into the salad so every bite gets a little. Consider adding turmeric to any of these salads:
- Green leaf salads
- Potato salad
- Vegetable slaws
- Fruit salad
- Tabbouleh
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Peel and blend fresh turmeric into a thick paste. To make a concentrated form of turmeric that's easy to dissolve in foods, peel a piece of fresh turmeric. Then put it in the blender with a few spoonfuls of water. Put the lid on the blender and pulse until it makes a smooth paste. Refrigerate the paste in an airtight container for up to 2 weeks.^{[1]
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- To help your body absorb the curcumin, stir in a few pinches of ground black pepper and a drizzle of olive oil.
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3
Stir a spoonful of golden paste into curry. Since most curries already contain powdered turmeric, adding golden paste will make your curry even more flavorful and colorful. Stir 1 tablespoon (15 ml) of golden paste along with the spices and oil when you begin making the curry.^{[2]
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- Taste the curry and add more golden paste according to your taste.
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Blend golden paste into a quick dressing. If you'd like to make a flavorful and colorful dressing for roasted vegetables or fresh salads, stir {{convert|1|tbsp|ml|| of the paste into your sauce or dressing. Then drizzle the vegetables with the turmeric dressing.^{[3]
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- For a flavorful condiment, mix a little golden paste into your mayonnaise. Then spread the turmeric mayonnaise on sandwiches.
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Stir grated turmeric into grain side dishes. Grate raw turmeric and sprinkle it over prepared lentils, rice, or grains. Then stir the turmeric in until it's completely combined. The turmeric will add great flavor to otherwise bland grains. For example, add 1/2 teaspoon of grated turmeric into the water for 1 cup (175 g) of dried rice.^{[4]
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- Keep in mind that the turmeric will greatly change the color of the grains. For example, white rice will become vibrant yellow or orange once you add the turmeric.
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Squeeze turmeric pulp to make juice. Peel and grate several pieces of fresh turmeric. Then gather it in a few layers of cheesecloth and squeeze it over a glass. Bright turmeric juice will drip into the glass and you can drink it straight or replace liquids in recipes with the juice.^{[5]
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- For example, replace vinegar in salad dressing recipes with turmeric juice.
- If you dislike the taste of straight turmeric, mix the juice with an equal amount of another type such as orange juice or lemonade.
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Blend turmeric with fruits or vegetables to make a smoothie.^{[6]
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Expert Source

Dee Dine
Nutrition & Vegan Food Specialist

Expert Interview. 14 October 2020.} If you dislike the flavor of raw turmeric on its own, put a 1 inch (2.5 cm) knob of peeled turmeric or 1 tablespoon (15 ml) of golden paste into a blender with your favorite smoothie ingredients. Blend until the turmeric is incorporated and the smoothie is combined. Some good turmeric smoothie combinations include:^{[7]
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- 2 cups (134 g) of kale, 2 kiwis, and 2 cups (450 g) of pineapple
- 1 teaspoon (2 g) of ginger, ¹⁄₂ cup (120 ml) of carrot juice, and ¹⁄₂ cup (120 ml) of orange juice
- 1 apple, 1 beet, and 1/2 teaspoon (1 g) of ginger
- 2 teaspoons (4 g) of lemon zest, 2 bananas, and 2 tablespoons (28 g) of chia seeds
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Make a cold golden milk drink. Put a 1 inch (2.5 cm) piece of peeled fresh turmeric and a 1 inch (2.5 cm) piece of ginger into a blender. Pour in 2 cups (470 ml) of water, coconut milk, milk, or nut milk and add a spoonful of honey. Blend until the ingredients are combined and you have a cool, creamy drink.
- To blend the drink, dump the ingredients into a blender and add enough ice to thicken the drink. Blend until it's smooth and combined.

Section 2 of 2:

How to Handle Raw Turmeric

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1
Purchase fresh raw turmeric. Look for turmeric in the produce department at your grocery store or local health food store. Select turmeric that feels firm and not dried out. There shouldn't be any soft spots or blemishes.
- If your grocery store doesn't have raw turmeric, check Indian, Asian, or Middle Eastern markets.
2
Wear gloves to protect your skin from discoloration. Since turmeric releases a lot of liquid that will dye your skin and cutting surface, consider wearing a pair of gloves when you peel or cut the turmeric. It's also a good idea to wipe down your cutting board as soon as you've finished preparing the raw turmeric.
- If you don't want the raw turmeric to accidentally stain your clothes, put on an apron.
3
Use a vegetable peeler to remove the turmeric skin. Run a vegetable peeler across the surface of the raw turmeric to reveal the bright orange flesh. Discard the peel and use as much raw turmeric as you need.^{[8]
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- If you don't have a vegetable peeler, you can also rub the side of a spoon against the peel. It should flake off easily.
4
Grate or slice the raw turmeric to use in your recipe. Use a sharp knife to thinly cut the raw turmeric into slices. Then you can cut the slices into thin matchsticks and add them to food for a little burst of flavor. If you prefer a finer distribution of the raw turmeric, grate the peeled turmeric against the small-holed side of a box grater.
- Use the sliced or grated raw turmeric immediately.
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Refrigerate raw turmeric for up to 1 to 2 weeks. If you don't use all of the raw turmeric you bought, wrap it in a paper towel and place it in a sealable plastic bag. Store the turmeric in the refrigerator for up to 1 to 2 weeks. Discard the turmeric if you notice mold growing on it.^{[9]
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- You can also freeze turmeric for up to 2 or 3 months. When you're ready to use it, grate it without defrosting it first.

Expert Q&A

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Question

How can I easily incorporate turmeric powder into my diet?

Dee Dine
Nutrition & Vegan Food Specialist
Dee Dine is a Nutrition and Vegan Food Specialist and the founder of Green Smoothie Gourmet, a blog dedicated to healthy, plant-based vegan, limited ingredient recipes. Dee holds a BS in Biology/Biochemistry with an emphasis in Immunology. Dee has written two books full of healthy plant-based recipes, including chocolate desserts, snacks, juices and, wellness shots. They are: "Crazy Healthy with 4 Ingredients: Dessert, Breakfast & Snack Vegan Recipes" and "4-Ingredient Smoothies and Juices: 100 Easy Nutritious Recipes for Lifelong Health". Dee is an editor with TheFeedFeed, a crowdsourced digital cooking publication, and has been featured on BuzzFeed, Marie Claire, the Academy of Culinary Nutrition, Well + Good, and Hello Glow.

Dee Dine

Nutrition & Vegan Food Specialist

Expert Answer

Sprinkle ground turmeric on top of cooked foods as an added spice. You can sprinkle it on casseroles, roasted vegetables, eggs, steamed vegetables, and soups. You can also blend it into a smoothie.

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How do you make turmeric tea?

Dee Dine
Nutrition & Vegan Food Specialist
Dee Dine is a Nutrition and Vegan Food Specialist and the founder of Green Smoothie Gourmet, a blog dedicated to healthy, plant-based vegan, limited ingredient recipes. Dee holds a BS in Biology/Biochemistry with an emphasis in Immunology. Dee has written two books full of healthy plant-based recipes, including chocolate desserts, snacks, juices and, wellness shots. They are: "Crazy Healthy with 4 Ingredients: Dessert, Breakfast & Snack Vegan Recipes" and "4-Ingredient Smoothies and Juices: 100 Easy Nutritious Recipes for Lifelong Health". Dee is an editor with TheFeedFeed, a crowdsourced digital cooking publication, and has been featured on BuzzFeed, Marie Claire, the Academy of Culinary Nutrition, Well + Good, and Hello Glow.

Dee Dine

Nutrition & Vegan Food Specialist

Expert Answer

To make turmeric tea, add 1 teaspoon of ground turmeric and a pinch of black pepper to a cup of water and boil for 3 minutes.

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Some people find that eating turmeric on an empty stomach causes indigestion or nausea. Consider eating other food before adding the raw turmeric.^{[10]
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