Surrey Homes | SH105 | October 2023 | Interiors & Bathrooms Supplement inside
The lifestyle magazine for Surrey - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
The lifestyle magazine for Surrey - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
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istockphoto.com, miwa_in_oz , Magone, chokja, Elena Tsvetkova, Drazen Zigic, alexander ruiz<br />
Nourish to Flourish<br />
Nutrition & Lifestyle Coach Charlotte Lau<br />
explores the benefits of incorporating<br />
another healthy ingredient into our<br />
diets. This month it’s turmeric<br />
Turmeric has become a bit of a ‘trendy’ wellness<br />
ingredient on social media in recent years, used in<br />
everything from lattes to pancakes and porridge, but<br />
what are the health benefits and is it worthy of the hype?<br />
The group of compounds that are responsible for much<br />
of turmeric’s health benefits are the colour pigments called<br />
curcuminoids. These are responsible for the vivid orange<br />
colour of turmeric as well as its powerful anti-inflammatory<br />
effects and antioxidant properties. However, curcumin is<br />
poorly absorbed by the body, so in order to receive its full<br />
benefits, it needs to be combined with ingredients such<br />
as black pepper which contains piperine, a compound<br />
which enhances the absorption of curcumin by 2000%.<br />
Turmeric is also a fat-soluble substance, which means<br />
you need to eat it with a source of fat for it to be absorbed<br />
well, so pair it with foods such as coconut milk, avocado<br />
or cheese to maximise the benefit. In higher doses, such<br />
as in a supplement form, turmeric has been known to<br />
manage the symptoms of rheumatoid arthritis, offer<br />
cardio-protective benefits and help reduce the risk of<br />
type-2 diabetes, although more scientific research is<br />
being done to explore its full potential on our health.<br />
Charlotte runs Plume Nutrition, where she offers support and advice<br />
for weight management, controlling cravings, sleeplessness, stress<br />
and increasing energy levels. Find out more at plumenutrition.com<br />
Red lentil dahl with turmeric<br />
This warming red lentil dahl is a tasty, mild curry, protein<br />
packed, creamy and delicious…perfect for a cosy weekend<br />
supper and rich in turmeric and its antioxidant benefits.<br />
Serves 6<br />
• 1 tsp olive oil or coconut oil<br />
• 2 onions diced<br />
• 3 garlic cloves finely chopped<br />
• 1 tbsp fresh ginger<br />
peeled and grated<br />
• ½ finely chopped red chilli<br />
(or ½ tsp dried chilli flakes)<br />
• ½ tsp cumin seeds<br />
• ½ tsp coriander seeds<br />
• ½ tsp mustard seeds<br />
• 2 tsp ground turmeric<br />
• 1 tsp garam masala<br />
• 200g dried red lentils,<br />
uncooked, rinsed and drained<br />
• 1 can chopped tomatoes<br />
• 1 can coconut milk<br />
• 500ml vegetable broth/stock<br />
• salt and black pepper<br />
• juice of a lemon<br />
• 2 handfuls fresh spinach,<br />
washed (frozen spinach<br />
can be used too)<br />
Grind the cumin, coriander and mustard seeds lightly using<br />
a pestle and mortar, then add to the pan, along with the<br />
turmeric and garam masala and cook for 1 minute.<br />
Add the lentils, tomatoes with their juice, coconut milk and<br />
broth/stock, then stir to combine. Season with salt and pepper<br />
and cook on a medium/low heat for 15-20 minutes until reduced<br />
and thick. If you have time, you can leave it a little longer on a<br />
very low heat for even more flavour (just stir often and check it<br />
doesn’t scorch on the bottom of the pan). Taste and add more<br />
chilli if desired. Stir in the lemon juice and spinach until it wilts.<br />
93<br />
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