D E L I C I OU S R EC I P E S TO U N L E A S H T U R M E R I C S H E A L I N G P OW E R S

Incredibly Tasty Recipes To Start

Cooking With

Turmeric
S K I N N Y C H E F J E N N I F E R I S E R LO H

 CO P Y R I G H T 2 0 1 5
A L L R I G H TS R E S E RV E D.

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Jennifer

Making

Turmeric Delicious
MEET CURCUMIN
Everybody 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.

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

benefits of this compound,

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

BEYOND CURRY
Certainly 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

[3]

S K I N N YC H E F.CO M CO P Y R I G H T 2 0 1 5

Cooking
With
Turmeric

MANGO TURMERIC
SMOOTHIE
INGREDIENTS
1/2 cup cubed frozen or fresh
mango
1/2 cup frozen raspberries
1/2 cup plain reduced fat yogurt or
kefir

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.

1/3 cup protein powder

4 ice cubes

NUTRITIONAL STATS

1 tbs goji berries (optional)

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

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.

[4]

Makes 1 serving

S K I N N YC H E F.CO M CO P Y R I G H T 2 0 1 5

Prep time 3 min

Cooking
With
Turmeric

FRENCH ONION SOUP

WITH TURMERIC
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
Makes 4 serving

[5]

Prep time 15 min

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. Dont worry about losing the
biotin when you cook the onions, its 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.

S K I N N YC H E F.CO M CO P Y R I G H T 2 0 1 5

Cooking
With
Turmeric

CHICKEN SALAD
WITH TURMERIC
INGREDIENTS
2 cooked chicken breast, shredded
or chopped
4 celery stalks, finely chopped
3 tbs olive oil based mayonnaise

Chicken salad makes a fast lunchtime

meal thats 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.

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.

[6]

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

Chefs note: for low sodium diets, use the

paprika in place of old bay seasoning.
Makes 4 serving

S K I N N YC H E F.CO M CO P Y R I G H T 2 0 1 5

Prep time 15 min

Cooking
With
Turmeric

GARLICKY SWEET
POTATO FRIES
INGREDIENTS
4 small sweet potatoes (about 20
ounces)
2 tbs olive oil
2 garlic cloves, chopped
1 tsp ground turmeric
1 tsp garlic salt

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.

DIRECTIONS
Preheat the oven to 400F. 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.
[7]

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

Makes 4 servings

S K I N N YC H E F.CO M CO P Y R I G H T 2 0 1 5

Prep time 15 min

Cooking
With
Turmeric

CINNAMON TURMERIC
COCONUT SPRITZER
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

Coconut contains a special kind of

saturated fat that does not cause
inflammation (like the saturated fat youll
find in conventionally raised meats).
Canned coconut milk has minimal
processing and it stores well in an airtight 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.

Makes 1 servings

[8]

S K I N N YC H E F.CO M CO P Y R I G H T 2 0 1 5

Prep time 3 min

Incredibly Tasty Recipes To Start

Cooking With
Turmeric
n a m e s u r n a m e C o py r i g h t 2 0 1 4