Turmeric
Smart cooking with turmeric
July/August 2000
By Cornelia Carlson, Ph.D.
More than any other spice, turmeric marries
health benefits to zesty taste. Numerous recent scientific
studies—not to mention millennia of experience—suggest the breadth
of turmeric’s therapeutic potential, while its flavoring potential
is equally broad for adding clean, camphorous, and peppery notes to
myriad savory dishes.
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The most exciting research indicates that this brilliant yellow
spice may inhibit several types of cancers (see “Turmeric’s health
benefits” on page 63). Other data show that it inhibits
inflammation, ulcers, gallstones, and the growth of various
microbes. It may also aid wound healing, muscle regeneration, and
the cardiovascular system as well as modestly decrease total
cholesterol while increasing HDL cholesterol.
The main medicinal components in turmeric are antioxidant
molecules called curcuminoids. But cooking easily destroys these
fragile molecules. The recipes below are designed to retain the
best of both the taste and health benefits of this spice. Here are
a few of many possible dishes in which turmeric gives a flavorful,
health-promoting lift to already nutritious foods.
In the kitchen
A fat-soluble molecule, curcumin constitutes roughly 1 to 6
percent of turmeric’s dry weight. Curcumin is extremely sensitive
to light, moisture, and heat. Roughly 85 percent is destroyed when
turmeric is boiled for 15 to 30 minutes. Furthermore, it degrades
rapidly (within 30 minutes or so) at a neutral pH. The rate of
destruction increases sharply as the pH increases (becomes more
alkaline). In laboratory situations, some proteins stabilize
curcumin. Whether the same happens in the kitchen with proteins
such as the albumin in milk has yet to be determined.
Protect it from the elements. Store turmeric in
a dark, cool place, away from light. A foil-wrapped, tightly capped
bottle stored in the refrigerator is ideal.
Minimize heat exposure. In cooking, add the
spice when you’ve finished heating the dish.
Stabilize it with acids. Whenever possible, use
turmeric in acid-containing recipes such as salad dressings and
tomato-based dishes. Or add a little vinegar or lemon juice to
stews or vegetables, just enough to lend a faint, pleasing tartness
that will stabilize the curcumin as well.
Marinate. If you barbecue meat, there’s another
way turmeric inhibits cancer potential. A recent study conducted at
the Cancer Research Center of Hawaii indicates that steaks soaked
in a turmeric-garlic marinade prior to grilling had lower levels of
two potent carcinogens. (“Barbecue sauce” recipe at right.)
HONEY-MUSTARD VINAIGRETTE
Makes 1/3 cup
This vinaigrette is excellent for mixed green salads or cold,
steamed broccoli or cauliflower. It’s especially good with bitter
greens such as chicory or radicchio. Quantities of ingredients are
approximate. Vary to suit your taste.
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