HERBAL ADVISOR

turmeric This golden, earthy-flavored Indian spice delivers strong anti-inflammatory effects along with enhanced digestive health.

The spice responsible for curry powder’s golden color, turmeric is an ancient Ayurvedic treatment for digestive disorders and arthritis. Several antioxidant-rich compounds, collectively known as curcuminoids, provide the ochre-colored root’s health benefi ts. Although curcumin accounts for only 3 percent of turmeric’s makeup, it boasts extraordinarily potent anti-infl ammatory properties.

Because infl ammation runs amok in virtually Healthy Tip! every disease process, including arthritis, Add extra turmeric to curry blends to boost their cancer, and heart disease, curcumin is the healing power. subject of extensive cutting-edge research. The strongest evidence supports turmeric’s eff ectiveness against dyspepsia (stomach upset) and ulcerative colitis, but it also appears to help agerelated cognitive impairment, irritable bowel syndrome, psoriasis, and rheumatoid arthritis.

Choose It & Use It

Turmeric’s earthy taste tempers the stronger spices in curry powder; it also enhances pastas and grains, soups, stews, and leafy green sautés. Sprinkle turmeric over open-faced cheese sandwiches before broiling, add a pinch to an egg-white omelet or tofu scramble, and increase the curcumin quotient in each teaspoon of curry powder by adding an extra ¼ teaspoon of turmeric.

Lemon Rasam Serves 6

Find golden lentils in natural food stores or shop for them along with curry leaves and asafetida powder (an Indian spice that imparts a strong onion-garlic flavor) at Indian grocery stores or online.

²⁄3 cup dry toor dal (split pigeon peas) ¼ tsp. ground turmeric 1 Tbs. grated fresh ginger 2 serrano chiles, stemmed, seeded, and minced 1 14.5-oz. can plum tomatoes, drained and diced ¾ tsp. salt 2 tsp. ghee (clarified butter) 1 tsp. brown mustard seeds ½ tsp. asafetida powder 1 red Kashmiri chile (dried red Indian chile), or any hot dried red chile, halved 10 curry leaves, optional ½ tsp. ground cumin ½ tsp. ground black pepper ¼ cup lemon juice Chopped cilantro, for garnish 1. Combine toor dal with 4 cups water and turmeric in medium saucepan. Bring to a boil over medium heat. Reduce heat to medium-low, partially cover, and simmer 45 minutes, or until toor dal is soft. Transfer to blender or food processor, and blend until smooth. Measure, and return to saucepan. Add enough water to make 5 cups rasam. 2. Stir in ginger, serrano chiles, tomatoes, and salt, and bring to a boil over medium heat. Reduce heat to medium-low, and simmer, stirring occasionally, 5 minutes to marry flavors. 3. Meanwhile, heat ghee in skillet over medium heat. Add mustard seeds, asafetida powder, red chile, curry leaves (if using), cumin, and pepper. Cover, and heat 1 to 2 minutes, or until mustard seeds begin to pop. Pour into soup. Remove soup from heat, and stir in lemon juice; add salt and pepper to taste. Garnish with chopped cilantro.

Per serving: 116 cal; 6 g prot; 2 g total fat (1 g sat fat); 19 g carb; 3 mg chol; 419 mg sod;5 g fiber; 2 g sugars