Is Turmeric all it’s cracked up to be?

Is Turmeric all it’s cracked up to be?

Disclosure: I received this product complimentary for my honest review. All opinions are my own.

There’s been a lot of experimenting with new flavors and spices (hello, lavender donuts!!) going on around here. Some special spices go beyond just adding flavor to your palate. Turmeric is just one of those special spices, the “anti-inflama-everything” spice, as we like to call it.  A compound in turmeric called curcumin is responsible for much of it’s helpful properties. 

Let’s talk about some of the benefits packed into this bright little spice….

  1. Antioxidants and Anti-aging 

Turmeric increases the body’s antioxidant capacity. Just by living we are all creating free-radicals (some of us more than others).  Oxidative stress is caused by dangerous free radicals floating around in the body, which can interfere with chemical reactions the body needs to perform. The effect of the body not being able to perform certain reactions can cause disease, quicken the aging process, and in some cases lead to more serious chronic conditions. Turmeric, an anti-oxidant, neutralizes these free-radicals preventing the oxidative damage that causes inflammation. 

2. Fighting Rheumatoid Arthritis 

Curcumin (the active component in turmeric) has been studied for it’s ability to fight rheumatoid arthritis (RA). A study was done on 45 patients following two groups of people. One group was taking a curcumin supplement and one group was taking NSAID. The conclusion of this showed that the group taking the turmeric supplement showed more improvement in the movements of their joints, rather than the group taking the NSAIDS, without having any adverse side effects  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3766928/).

3. Gut Function

It is estimated that between 10-15% of the adult population in the US has IBS. For those suffering with nagging IBS symptoms, turmeric may do just the trick. As a food based addition, having 1/2-1 1/2 teaspoons per day (with black pepper of course) helps with gut motility (or the muscle contractions of the GI tract), and can stimulate the activity of digestive enzymes which help break down foods that may be giving you tummy troubles.

To Supplement or not to Supplement?

With all of these curcumin benefits- and many more- it seems like this little compound may just be the “magical spice of life”! However, the one recurring problem with this antioxidant is that it’s absorption rate is extremely low. In fact, only a small portion of this spice is actually absorbed by the small intestines with the rest being excreted out of the body. That means to experience some of these studied benefits of turmeric, you have to significantly increase your intake which may require a supplement.

Before considering a supplement, ask what you are hoping to accomplish by incorporating turmeric? If you are looking for general long-term health benefits, consider adding it as a food-based spice first. Finding a reliable supplement in any category can by tricky, but because the absorption is so low, finding a good curcumin supplement adds another layer of difficulty. One of the curcumin supplements I trust is CardioTabs.  Their formulation provides a much smaller particle size (sub-micron), resulting in the same benefits and a higher absorption rate. When comparing their supplement with standard curcumin powder, there’s performed 280 times better in absorption rate. CardioTabs is offering my readers 20% off any of their products including the Curcumin with the code: MPR17414 at cardiotabs.com.

Cooking with Turmeric

 Turmeric is a mild spice, and when used as an additive to a meal, you may not even notice it, other than the color.  I like to add a dash to my smoothies or a pinch to my eggs. Here are a few other great foods that you can incorporate it into: Stir-fry, oatmeal, cookies, mashed potatoes, or veggies. Be sure to add a pinch of black pepper to help with the absorption. 

Still need a little inspiration? These are my two favorite turmeric recipes:

Who Should Use Caution With Turmeric?

If you decide to take a supplement be sure to talk with your healthcare provider as any supplement can interfere with medications. Extra caution should be used for those taking Warfarin or other blood thinners. Curcumin can also cause increased stomach acid, causing extra reflux. Lastly, those who are pregnant should not take a supplement because it can stimulate contractions. For most of these instances it is likely ok to include turmeric on a regular basis as a food, but not as a higher dose supplement.

Protein Donuts with Chocolate Lavender Ganache

Protein Donuts with Chocolate Lavender Ganache

If you read my last post, you know that my life lately has been all about Magnolia, with my trip to Waco, the silo’s half marathon, and getting the Joanna Gaines’ cookbook for my birthday.  I decided to follow up that post with one along the same theme.  During my Waco trip we visited the Magnolia Table restaurant, and tried Joanna’s Lemon Lavender Donuts. Let’s just say I wasn’t disappointed.  I already knew that I loved lavender for it’s therapeutic aroma, but didn’t have a lot of experience with it’s culinary uses.

Lavender seems to be just the thing to, with one simple ingredient, elevate a food from something you’d get at a gas station to a culinary delight. Or to put it another way it takes your 99 cent donut experience to 5 dollars a pop. I couldn’t imagine a better way to celebrate National Donut Day then with a lavender infused donut delicacy. Unlike it’s “typical” donut counterpart this recipe is gluten-free, dairy-free,  low in sugar, and high in protein. With almost 10 grams of protein per donut, you are sure to find it satisfying, and as you can see, picky-eater approved.

A few notes about baking with lavender

Lavender (at least in Kansas) is typically found in specialty foods stores like Whole Food’s in the dried spices and herbs section. You may also find fresh lavender at a farmers market, that you can dry and then use. Make sure to buy culinary lavender. Culinary lavender is a particular species of lavender that has the sweetest and most fragrant aroma making it great for use as a cooking herb. Lavender, used as a herb, is similar to rosemary, in fact it is often paired in seasoning blends with rosemary. I LOVE the flavor of rosemary but unless it is brushed on top of bread or chicken, I want to taste it, not see it. Lavender has a leaf structure similar to rosemary, that is best ground down either with a food processor or mortar and pedestal. A little of it goes a long way, and helps to bring out the rich flavors of the ganache and the subtle sweetness of the donut. If you don’t have a donut pan you can easily make this yummy recipe into cupcakes, you will just want to watch the baking time depending on the size of cupcake tin that you use.

Protein Donut
Protein Donuts with Chocolate Lavender Ganache
Print Recipe
1-step rich and decadent chocolate lavender ganache perfectly complementing these slightly sweet protein donuts.
Servings
8 Donuts
Cook Time
15-20 minutes
Servings
8 Donuts
Cook Time
15-20 minutes
Protein Donuts with Chocolate Lavender Ganache
Print Recipe
1-step rich and decadent chocolate lavender ganache perfectly complementing these slightly sweet protein donuts.
Servings
8 Donuts
Cook Time
15-20 minutes
Servings
8 Donuts
Cook Time
15-20 minutes
Ingredients
Protein Donut
Chocolate Lavender Ganache
Servings: Donuts
Instructions
  1. Preheat oven to 350 degrees. Add eggs to a large bowl and beat well with a stand mixer or hand mixer.
  2. Add in coconut butter, coconut oil, vanilla and maple syrup and beat together.
  3. In a separate bowl whisk together both flours, salt, baking soda, and cinnamon.
  4. Slowly add flour mixture into wet ingredients and mix just until combined.
  5. Spray donut pan with non-stick spray. For best results, spoon batter into pan, or place batter in a large ziplock bag and snip off a corner to pipe batter into the donut pan.
  6. Place pan in oven and bake for 15-18 minutes, or until a toothpick inserted comes out clean. Remove from oven and allow to cool for a few minutes before removing from pan.
  7. Meanwhile, in a small pan add ingredients for ganache. Wish together over low heat until melted. Top donuts immediately. Note: If ganache is too thick, it has been cooked at too high of heat.
  8. Top with optional ingredients such as sprinkles, or coconut flakes.
Recipe Notes

Coconut Butter: Coconut butter is more similar to peanut butter than real butter. You can purchase coconut butter pre-made, or you can easily make it, but adding unsweetened coconut flakes to a food processor. Process the flakes until a butter-like texture begins to form. You may need to scrape down the sides as this texture change takes place, this will take approximately 3 minutes.

Lavender: Dried lavender needs to be ground down to a powder before incorporating into ganache, this can be done with a coffee grinder or other small processor.

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I Tried Joanna Gaines Bulgogi Recipe and Here’s What Happened: Plus a Recap of Silo’s District Inaugural Race

I Tried Joanna Gaines Bulgogi Recipe and Here’s What Happened: Plus a Recap of Silo’s District Inaugural Race

My birthday was a few weeks ago, so my mom got me the Magnolia Table cookbook. The cookbook was actually released ON my birthday. (Thanks Joanna for releasing it on my special day.) I definitely can’t keep up with Joanna Gaines in home decorating, but once I heard she was coming out with a cookbook I had high hopes I cook keep up with her in the kitchen. On the day it arrived, I flipped through it and for the most part the recipes looked pretty simple and delicious.

If you have been following along, you know that I write a lot about my picky eaters. On most evenings, I attempt to have a vegetable as part of dinner. I had been feeling a little bored with our current dinner veggie go-to’s, so I asked my husband for a suggestion. He reminded me of the Bulgogi, that a friend brought to us after bringing our daughter home from the hospital. She served this traditional Korean dish in lettuce wraps. I told him, he was in luck because my new cookbook had the perfect recipe.

I won’t give away all Joanna’s secrets but basically you marinade beef in soy sauce, brown sugar, garlic, onions and Joanna’s secret ingredient, it doesn’t really matter what it is, because I didn’t have it. So I subbed in pomegranate juice, (I’m always up for a little more antioxidants). I also added some shredded carrots for a little more color. We marinaded it for a few hours and then we grilled it on our charcoal grill. Joanna’s recipe just suggests serving it over rice, but let me tell you, having it in the romaine wrap is the best way, to serve it. We all gave this recipe high praise for being easy to prepare, and delicious for the whole family. I can’t wait to try more recipes out of the cookbook.

Magnolia Table

Speaking of recipes out of the cookbook. We went to Magnolia Table, the Gaines’ new restaurant, in Waco, which features a few of Joanna’s recipes. It took almost 2 hours of standing in line just to put your name on the list, and then once on the list, our reservation wasn’t for another 4 hours. In all this was more than a 5 hour ordeal, what do you think the verdict was among our crew? Would you be surprised to hear that we gave it a thumbs up and said we definitely would do it all over again?! Our favorite dish was Joanna’s famous buttermilk biscuits. If you go, you MUST have them.

Silo’s District Half Marathon

I have one word to recap the Inaugural Silo’s District race… HOT! Since we raced in snow just 3 weeks ago, my body was definitely not acclimated to the hot temperatures of Waco in May. Talking to a few of the locals this was one of the hottest days they had experienced as well, so I wasn’t alone. It was a nice flat course, and lots of great sights, we ran through Baylor’s campus and over the Brazos bridge, starting and finishing at the Silo’s. We got to see Chip start his race and we watched him and his entourage come through around mile 24.

Peanut Butter Dark Chocolate Skillet Brownies

Peanut Butter Dark Chocolate Skillet Brownies

February is Heart Month and I don’t think I could call myself a nutrition blogger without at least one blog post dedicated to celebrating our heart. What brings a heart more happiness than CHOCOLATE? I’m excited to introduce a pair of guest bloggers for this post, Carolyn & Sarah Schmidt are sisters and nutrition students. Don’t let the term student fool you, they know their way around the kitchen and are passionate about finding alternate paths to health with food. They shared with me this chocolaty deliciousness and I knew I had to find a way to share it before Heart Month was up.

Carolyn & Sarah: We love our desserts! Honestly, we feel like every meal is another opportunity for a little sweet treat… preferably something chocolate. When we think of chocolate we reach for the good stuff, dark chocolate, (at least 70% cacao or higher). That 70% means that it is high in antioxidants and vitamins and minerals  like iron, magnesium, and manganese. All which promote heart health. This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with all-natural vitamins, minerals, and antioxidants. You can’t get a better deal than that!  So… we’ve created a delicious dessert that we absolutely love!

Scanning through the list of ingredients you may see one that you aren’t as familiar with: collagen peptides.  Collagen has been getting a lot of attention lately… but what exactly is collagen and how does it benefit you other than add protein to your dessert or smoothie? Collagen is the most widely used and abundant protein found in our bodies! It is basically everywhere: bones, GI tract lining, skin, tendons, hair, nails, blood vessels… the list goes on and on. Our body naturally makes collagen, but as we get older, this process  begins to decline. Although research is still pending it is thought that dietary collagen may help aid in healing, particularly joint associated conditions such as arthritis and joint pain.  If you chose to skip the collagen peptides in this recipe you can sub out another favorite protein powder for a similar result.

 

Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Ingredients
Servings:
Instructions
  1. Preheat oven to 275 degrees and prepare a cast iron skillet with a little oil or non-stick spray.
  2. Mash avocado and ripe bananas in a bowl.
  3. Add in nut butter and mix well.
  4. Whisk dry ingredients together in a separate bowl.
  5. Slowly mix in dry ingredients into we ingredients until well combined.
  6. Pour batter into pan and spread.
  7. Bake for 25-35 minutes or until the middle is done.
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Peanut Butter Banana Skillet Brownies

Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Ingredients
Servings:
Instructions
  1. Preheat oven to 275 degrees and prepare a cast iron skillet with a little oil or non-stick spray.
  2. Mash avocado and ripe bananas in a bowl.
  3. Add in nut butter and mix well.
  4. Whisk dry ingredients together in a separate bowl.
  5. Slowly mix in dry ingredients into we ingredients until well combined.
  6. Pour batter into pan and spread.
  7. Bake for 25-35 minutes or until the middle is done.
Share this Recipe