Three Reasons to Eat Turmeric – Dr. Weil

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This is a re-post of Dr. Weil’s article since it has such relevance to my last post and I love his work…
3 Reasons to Eat Turmeric

1 turmeric inside

Turmeric (Curcuma longa) is a culinary spice that spans cultures – it is a major ingredient in Indian curries, and makes American mustard yellow. But evidence is accumulating that this brightly colored relative of ginger is a promising disease-preventive agent as well, probably due largely to its anti-inflammatory action.

One of the most comprehensive summaries of turmeric studies to date was published by the respected ethnobotanist James A. Duke, Phd., in the October, 2007 issue of Alternative & Complementary Therapies, and summarized in the July, 2008, issue of the American Botanical Council publication HerbClip.

Reviewing some 700 studies, Duke concluded that turmeric appears to outperform many pharmaceuticals in its effects against several chronic, debilitating diseases, and does so with virtually no adverse side effects. Here are some of the diseases that turmeric has been found to help prevent or alleviate:

  • Alzheimer’s disease: Duke found more than 50 studies on turmeric’s effects in addressing Alzheimer’s disease. The reports indicate that extracts of turmeric contain a number of natural agents that block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer’s disease.
  • Arthritis: Turmeric contains more than two dozen anti-inflammatory compounds, including sixdifferent COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme). By itself, writes Duke, curcumin – the component in turmeric most often cited for its healthful effects – is a multifaceted anti-inflammatory agent, and studies of the efficacy of curcumin have demonstrated positive changes in arthritic symptoms.
  • Cancer: Duke found more than 200 citations for turmeric and cancer and more than 700 for curcumin and cancer. He noted that in the handbook Phytochemicals: Mechanisms of Action, curcumin and/or turmeric were effective in animal models in prevention and/or treatment of colon cancer, mammary cancer, prostate cancer, murine hepatocarcinogenesis (liver cancer in rats), esophageal cancer, and oral cancer. Duke said that the effectiveness of the herb against these cancers compared favorably with that reported for pharmaceuticals.

How can you get more turmeric into your diet? One way is via turmeric tea. There are also extracts in tablet and capsule form available in health food stores; look for supercritical extracts in dosages of 400 to 600 mg, and take three times daily or as directed on the product.

And, of course, one can simply indulge in more curried dishes, either in restaurants or at home. However you do it, adding turmeric to your diet is one of the best moves toward optimal health you can make.

Related Topics
Healthy Turmeric Tea

Three Reasons to Eat Turmeric – Dr. Weil.

Sautéed Vegetables with Fresh Turmeric and Ginger to reduce Inflammation

Genevieve 1 Comment
Anti-Inflammatory Vegetables

Anti-Inflammatory Dinner (Mixed Vegetables with Quinoa)

Both ginger and turmeric are powerful anti-inflammatory herbs. They are very versatile since they can be used in flavoring foods or just made into a tea to promote circulation, reduce pain, and improve digestion.

In Chinese Medicine we use ginger to tonify the Stomach and Spleen. Its nature is warming, which aids the digestive fire and its energy is said to be descending. This is helpful when there is digestive upset, nausea, dizziness or even motion sickness. Western Medicine has recently shown support of ginger’s anti-inflammatory nature (see study). There are even studies showing the effectiveness of ginger for motion-sickness and preventing nausea from chemotherapy (see study).

Turmeric is used in Chinese Medicine and Ayurveda to aid digestion, to promote circulation and alleviate pain and to reduce swelling in the body (this is for reducing swelling with trauma and from tumors/cancer). Its nature is also warming since it promotes blood circulation and aids digestion. Western medicine shows much positive research with turmeric for arthritis (both rheumatoid and osteoarthritis), Alzheimer’s and cancer. Dr. Andrew Weil has a great article outlining this (see this article).

Essentially what the research is saying about these herbs is that they have naturally occurring COX-2 inhibitors, which reduce the inflammatory pathways in the body to alleviate pain. What I am saying about these herbs is that they taste good and Traditional Medicine has used them effectively for thousands of years, so eat up!!

Sautéed Vegetables with Fresh Turmeric and Ginger (serves 4)

  • 1 small onion
  • 1 head of broccoli
  • 1/2 head of cabbage
  • 2 inches grated fresh ginger root
  • 2 inches grated fresh turmeric root
  • 1/2 block of tempeh
  • 2 garlic cloves
  • juice of 1 lemon
  • 2 TBS liquid aminos (soy or coconut) or salt to taste
  • 2-3 TBS nutritional yeast
  • 2-3 cups cooked rice or quinoa

Steam saute the onion and cabbage first for a couple minutes (just add a little water to the bottom of the pan to lightly steam while you are cooking… this avoids needing to use oil). Then add broccoli (florets and stalk). Steam saute for another couple minutes and then add remaining vegetables: peas, corn, carrots… whatever you have on hand. Add the ginger, garlic, lemon juice, nutritional yeast and turmeric the last couple minutes of steam sauteing. Make sure to add more water if needed to make a nice broth to pour over cooked rice or quinoa.

Vanilla Almond Milk

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Vanilla Almond Milk

Vanilla Almond Milk

When I am craving something sweet, or just to make in the morning to pour over some oats, buckwheat, nuts and chopped up fruit… I make Vanilla Almond Milk. The sweetness comes from the dates and almonds which have a naturally sweet taste. There is no added sugar, but let me tell you it sure tastes like it!

Vanilla Almond Milk (yield: 2 cups)

  • 3 TBS raw almonds
  • 1 teaspoon vanilla
  • 2 dates (medjool or california dates)
  • 2 cups water

If you have a high speed blender (like a Vitamix) then just blend all ingredients on high speed until nice and creamy like milk (1-2 minutes). Otherwise grind up almonds in a coffee/herb grinder until fine and powdery. Then add water, almond meal, vanilla and dates to blender and keep blending until frothy. Enjoy!!!

Cream of Mushroom Soup (Raw, Vegan, Gluten-Free)

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Cream of Mushroom Soup

Cream of Mushroom Soup

When I first was vegan what I really missed was the creamy soups, gravy, sauces that I had learned how to make from my mom. Now when I want something creamy and rich I go for something even better… cream made from nuts. So many nuts make really delicious cream, but my favorites are: hemp, cashews, walnuts, and sunflower seeds. Here is a recipe that I whipped up the other night made from sunflower seeds, but I am sure you could interchange those for any of the mentioned nuts. Make sure they are raw and if you don’t have a high-speed blender it helps to soak them for at least 4-6 hours before hand.

First start off with marinating mushrooms: (see the following pics and instructions)

Cream of Mushroom Soup (serves 2)

Marinate

  • 4-6 mushrooms chopped up finely (crimini or shiitake)
  • 1-2 TBS olive oil
  • 1 TBS liquid aminos (they can be soy or coconut aminos)
  • 1 garlic clove (minced)

Put the chopped mushrooms into the marinade and mix up… they will start releasing their juice and shrink as if they have been cooked in 5-10 minutes

Soup Base

  • 1/2 cup sunflower seeds
  • 1 small green onion (save the green top for garnish)
  • 2 TBS wine (can be red or white, but just not sweet)
  • 1/4 cup nutritional yeast
  • 2 1/2 cups water
  • 1/2 teaspoon oregano
  • 1 celery stalk OR sprinkle of celery seed
  • black pepper to taste

Blend all these ingredients until uniform and smooth in consistency. Can blend for a few minutes in a high speed blender to heat it up to just over body temperature, or heat on the stove slightly. Remember if it is above 104 F than it is not considered raw anymore, but if you like hot soup than you can heat it up even more. Keeping it at a lower temperature will preserve the naturally occurring enzymes to make it easier to digest.

After you have blended up the soup base just mix in the mushrooms + marinade and then add some chopped green onion for garnish = delicious!!!

mushrooms before marinating

mushrooms before marinating

mushrooms after marinating

mushrooms after marinating

Vegan Caramel Apples

Genevieve 2 Comments
Vegan Caramel Apples

Vegan Caramel Apples

Okay so I definitely have a sweet tooth… It doesn’t help that my mom and grandma are the best bakers ever and will accommodate my vegan diet. When I am in the mood for something healthy and sweet I go for my vegan caramel recipe… it is ridiculously simple and oh so delicious! At room temperature it stands up to dipping apples in, and when you refrigerate it for a bit it can be rolled up and dipped in melted chocolate for vegan chocolate caramels or even better vegan turtles! Anyway here it is…

Caramel Apples (serves 4)

  • 2-3 apples of your choice
  • ½ cup raw almond butter
  • ½ cup brown rice syrup

Cut up apples into slices to dip into caramel. To make caramel simply mix the almond butter and brown rice syrup. If you want the consistency to be stickier and more caramel like then add more brown rice syrup. You can also use this caramel to make vegan candies and it is delicious!!!

Favorite Vegan Friendly Restaurants in Cannon Beach

Genevieve 2 Comments
Haystack Rock in Cannon Beach, OR

Haystack Rock in Cannon Beach, OR

I have to admit when I first moved to the coast I was a bit sad that there weren’t more vegan and gluten-free options out here… especially when I moved from Portland, since that seems to be the vegan and gluten-free mecca. After being in Cannon Beach for 2 years I have come to love a few restaurants that accommodate my dietary needs.

First is Sweet Basils Cafe and Wine Bar… they not only have live music in the evenings, but an amazing gluten-free and vegan pizza that is out of this world! Especially if you ask for the pesto sauce on the pizza. They have the best selection of vegan and gluten-free in town.

Seasonal Maki at Fishes

Seasonal Maki at Fishes (squash, tofu, green onion)

Second is a new place in town: Fishes… I know it doesn’t sound too vegan friendly, but they do have some vegetarian rolls and veggie sushi. You just have to specify you are vegan so they don’t use the miso aioli. They have a spicy tempura vegetable roll that is amazing! (The tempura batter is made with rice flour)… and they even have tamari soy sauce, which doesn’t contain gluten!

Third is Bill’s Tavern: it is a little tricky if you want vegan and gluten-free, but you can order the hummus plate sans dairy and no pita (you still get lots of veggies and homemade hummus that is pretty good). Or if you are wanting just vegan than get the black bean burrito minus dairy + avocado + spinach and a really great meal.

Thai Coconut Soup

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thai soup

Thai Coconut Soup Garnished with fresh Basil

Here is a soup that even my cat likes, not that I was trying to feed it to him… but when I got up to get some nutritional yeast there he was licking up the soup and trying to snag an onion out for himself.

Thai Coconut Soup (serves 4)

  • 1 jalapeno pepper
  • 1-2 TBS chopped ginger
  • 2-3 cloves garlic
  • 1 small onion (chopped)
  • 2 carrots
  • ¼- ½  head of cabbage
  • ½ – 1 package extra tofu
  • ½ head of broccoli
  • ½-1 bunch cilantro (chopped)
  • ½-1 can of pineapple (or fresh is preferred)
  • 1 can coconut milk (regular, not light)
  • juice of 1 lime
  • liquid aminoes to taste (soy or coconut)
  • 1 teas. sesame oil for added flavor

Use 1-2 TBS coconut oil to sauté chopped (jalapeno, ginger, garlic, and onion) on medium heat. This will infuse the oil with the spiciness of the first ingredients and calm down the heat of the jalapeno pepper. Add 3-4 cups water to pan. Turn heat to high and add all the chopped veggies (can use whatever you have on hand, I like to use: broccoli, cabbage, carrots, tomato or pepper). Once soup starts to boil turn off heat and add remaining ingredients (cilantro, pineapple, coconut milk, lime juice, liquid aminoes, and sesame oil).

***suggestions*** if too spicy add the pineapple juice from the can, can also add more coconut milk for a richer and sweeter soup (I like to make it light so I use only 1 can).

Tip: use a fan to avoid irritation of the mucus membranes while sauteing jalapeno, ginger, garlic, and onion

Warm and Happy this Winter

Genevieve 5 Comments
Lookout at Ecola Park

Lookout at Ecola Park

It seeems that winter is finally here with all the rain, snow and wind. With all the dark stormy days sometimes it is easy to feel the wintertime blues. There are many things we can do to stay warm and happy in the wintertime. The best thing is movement and mobility. Try going to a yoga or exercise class. This will help maintain flexability and strength, while getting you moving to stay warm. Yoga and other forms of meditation like qi gong and tai chi are important because during meditation your brain enters an alpha and theta state. This is helpful for elevating mood and balancing neurotransmittors.

In Chinese Medicine Winter is Associated with the Kidneys:
The Kidneys are seen as the original form of energy that we inherit from our parents. It is imoportant to conserve this energy by taking time to get in touch with the slower, darker months and get more sleep, meditate more and even foods can be cooked slower. Foods that are great for this time of year are stews, soups, steamed vegetables, and warming herbs (such as: cinnamon, ginger, garlic, and onion). Make sure not to have too many hot, spicy foods though because too hot can burn up the Kidney energy. When having spicy foods, it is good to balance them with astringent and sour foods (such as: vinegars, saurkraut, cherries, cranberries and sour plums).

Herbs and Supplements to Keep the Winter Blues Away:
Schisandra Berry- This is a unique herb in that it has all five flavors: sour, pungent, neutral, bitter, and sweet. The Chinese name for this herb is “wu wei zi,” meaning five flavor seed. This is a great resorative herb for the kidneys.
Vitamin D- Anyone who lives in the Northwest, especially here at the coast knows we don’t get enough sunshine to synthesize vitamin D production. It is a good idea to take vitamin D to keep our mood and immune system up this time of year.
**Mushrooms are also a great source of vitamin D**

BODYWORK to Elevate Mood and Increase Circulation
Acupuncture and Massage are great ways to uplift the spirit and keep
positive through the darker months.

Acupuncture has been shown to release serotonin and stimulate your
parasympathetic nervous system ie. rest and digest mode. Most
anti-depressants are SSRIs (Selective Serotonin Reuptake Inhibitors), which raise the levels of serotonin in the body. Acupuncture creates a similar effect without the detrimental side effects and can treat so much more!!

Massage releases endorphins in the body to reduce chronic or acute pain that is physical, mental, and spiritual in origin. Have you ever noticed how your posture and body mechanics change with feeling depressed? Bodywork can help to create structural support. Energizing techniques are used to aliven and awaken your well-being.

Raw Tacos with Cashew Sour Cream and Nacho Cheese

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raw tacos

These raw tacos are one of the best recipes ever! For anyone who thinks raw is just cold, boring vegetables try this recipe. I have fooled many meat-eaters with the walnut and carrot taco “meat.”

Raw Tacos (makes 6 large tacos)

Walnut meat:

  • 1 c. walnuts (chopped)
  • 1 c. carrots (chopped)
  • *can also add ¼ c. beets for color
  • 1-2 garlic cloves (minced)
  • ½ cup onion (chopped)
  • 1 teas. cumin
  • ½ teas. coriander
  • 1 teas. paprika
  • ¼ teas. chipotle or chilli powder
  • 1-2 TBS liquid aminoes or ½ teas. salt

Use romaine or other lettuce like you would use a taco shell, for crunchy texture use cabbage.

Then fill taco with walnut meat, avocado, pico de gallo, cashew cheese and sour cream. Feel free to add any other foods you like on tacos. Enjoy!!!

-Make walnut meat in food processor, add carrots and beets first then walnuts, onion, garlic and spices. Mix until similar texture to taco meat.

-Cut up 1 avocado into thin strips.

-Chop ½ cilantro bunch and 1 onion, 2-3 tomatoes, and 1 jalapeno pepper without seeds (optional) to make pico de gallo for garnish.

-Top with cashew sour cream and nacho cheese (see following recipes)

Cashew Sour Cream

  • 1/2 cup soaked cashews (soaked for at least 4 hrs)
  • Juice of 1/2 lemon
  • Pinch of salt
  • 2 TBS water to start (add more to make creamy)

Add all ingredients to a food processor or high speed blender and add enough water to make consistency like sour cream.

Cashew Nacho Cheese

  • ½ cup soaked cashews (soaked for at least 4 hrs)
  • Juice of ½ lemon
  • 1 small tomato
  • ½ red pepper
  • ½  teas. tumeric
  • ½ teas. oregano
  • ¼ teas. chipotle (optional to give a little spice)
  • ½ -1 garlic clove (optional)
  • 1-2 TBS nutritional yeast (for cheesier flavor)
  • Pinch of salt

Add all ingredients to a food processor or high speed blender and add a little water (if too thick) or more nutritional yeast (if too watery) to make a nacho cheese consistency. Can use as topping or a dip for veggies or kale chips.

Vegan Indian Feast

Genevieve 3 Comments
Vegan Indian Feast

Chana Masala with Fruit and Mint-Cilantro Chutneys

Mint Cilantro Chutney*

  • 1 bunch fresh mint
  • 1 bunch fresh cilantro
  • 1 green chili pepper
  • 1-2 cloves garlic
  • 1” fresh ginger root
  • ¼- ½ teas. salt (to taste)
  • ½ – ¼ medium onion
  • Juice of 1 lemon
  • ¼ c. water, or as needed (or can sub w/ 1 tomato)

Add all ingredients to a food processor and add enough water to make a thick paste.

*you can also add soaked cashews to make creamy*

Fruit Chutney

  • 1 clove garlic
  • 1 TBS fresh or 1 teas. powered ginger
  • 1 apple
  • 1/2 cup prunes, apricots or raisins
  • 2 TBS maple syrup or agave
  • 1/2  cup cider vinegar (or tamarind juice)
  • 1/4 teaspoons salt
  • 1/2  teaspoon cinnamon powder
  • 1/4  teaspoon chilli powder
  • 1/4 teaspoon fresh ground black pepper
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground coriander

Grate the garlic and ginger, dice the apples, chop the raisins or prunes. Add remaining ingredients and bring to a gentle boil for 1 hr. until chutney becomes soft and brown. Cool and bottle.

Enjoy as a flavorful addition to any dish.

Chana Masala

  • 1 medium onion
  • 2-3 garlic cloves
  • 1 TBS. curry
  • 1 TBS garam masala
  • 1 can tomato paste with added water
  • 3 c. cooked garbanzo beans
  • 2-3 TBS cider vinegar or lemon juice
  • ½ teas. salt, or to taste
  • 2 minced chili peppers or dash of chili or chipotle powder (optional)
  • 2 TBS nutritional yeast (optional)
  • splash of coconut milk (optional)
  • veggies: peas, spinach, peppers, carrots, or whatever you feel like adding

Cut up ½ the onion to lightly sauté and add minced garlic, 1-2 c. water and tomato paste. The other ½ of the onion can be minced and added to the top with cilantro at the end. Bring to a boil and add remaining ingredients simmering for 15-20 minutes. The longer the garbanzos are simmered in the sauce the better this dish will taste. I also like to add more veggies during the last 5 minutes of cooking.

Can serve over rice or even on a bed of fresh spinach or other leafy greens.

Sweet Curried Yams and Spinach

  • 1 medium onion
  • 1 cubed yam or sweet potato
  • 1 can coconut milk
  • 1-2 TBS curry powder
  • 1 TBS fresh grated ginger
  • 2 garlic cloves (grated)
  • 1 TBS fresh tumeric or 1 teas. powder
  • ½ teas. salt or liquid aminoes to taste
  • 1 big bunch of spinach/or greens(washed)
  • *1/2 c. added water for sauce, 2 cups for soup

Saute the onion and add about 1 cup of water to cook the yam in. Then either puree the yam, onion, and water together and add the remaining ingredients… or keep them cubed and add remaining ingredients (except spinach) to bring to a simmer for 2-5 minutes, adding greens at the very end to retain the vitamins/minerals.

Rava Laddoo (coconut almond cookies) (14 cookies)

  • ½ cup (raw: buckwheat, almonds, coconut)
  • 2-3 cardamom pods (use only seeds from pods)
  • pinch of salt (to taste)
  • 3-4 saffron sprigs (optional)
  • 2-3 TBS agave
  • 1-2 TBS hot water (only as much as needed)

Use a coffee grinder or processor to grind all dry ingredients into powder. Put into mixing bowl and add agave over the top and mix together until crumbly. Then add only enough water to form into smaller than golf ball-sized balls. Can dip each cookie into shredded coconut for added taste and texture, or add dried fruit to mixture.