6 Sneaky Ways to Get More Turmeric Into Your Diet This Season

If this is the first you're hearing about turmeric, it's time to come out from under that rock. This bright orange root has been hyped as everything from a "wonder drug" to "the healthiest food in the world." Let's separate the hype from the science, and then get cooking.

Turmeric's main active compound is curcumin. It has antioxidant and anti-inflammatory effects, and research suggests it may help with things like joint pain, inflammation and muscle soreness after exercise.¹ It's not a replacement for medicine, but it's a healthy, cheap and, used correctly, delicious addition to your meals.

One catch: curcumin is poorly absorbed on its own. Add a pinch of black pepper. In one study, piperine, the active compound in black pepper, increased curcumin absorption by about 2000%.² Cooking turmeric with a little fat helps too.

So, why haven't you been eating turmeric in more of your meals? Never fear, you can start now. Here's what to do.

1. Use turmeric in your overnight oats

Overnight oats are the mason-jar breakfast that's taken over meal prep. You can make them with any combination of oats, fruit and flavors, and adding a pinch of turmeric gives your breakfast a cheery yellow tint.

Here's what you do: In a mason jar, add about a half cup of quick-cooking steel cut oats, a spoonful of peanut butter, a little honey or maple syrup, and a pinch each of turmeric and black pepper (cinnamon too, if you like). Pour vanilla almond milk or coconut milk over the mixture until the oats are covered, then stick it in the fridge overnight. In the morning, grab and go.

2. PSLs, anyone?

There isn't a person alive who hasn't seen the ads announcing the start of "PSL season," otherwise known as fall. Pumpkin spice lattes are delicious, and secretly, everyone's hooked. Great news: you can make them at home, with a lot less sugar than the coffee-shop version.

Here's what you do: Brew coffee and heat your milk. Add a few drops of vanilla extract, a little honey, a spoonful of cinnamon, a few spoonfuls of pumpkin puree, and the kicker: turmeric, as much or as little as you like, plus a pinch of black pepper. (Pro tip: the cinnamon and pumpkin will cover the flavor of the turmeric.)

3. Why I'll name my first-born Butternut Squash

'Tis the season of squash, gourds and pumpkins, and nobody's complaining. You know when you order a cup of butternut squash soup at a restaurant and pay $16 for it? You're not mad, because it was awesome, but you know you could make it for a fraction of the cost at home. Your inner voice is right: it's cheap, healthy and easy.

Here's what you do: Roast any squash your heart desires: acorn, butternut, even sweet potato. Slather it with olive oil and sprinkle with salt, pepper and turmeric. Once it's done and your apartment smells amazing, scoop the soft squash into a blender. Add a cup or so of vegetable broth (or chicken broth) and another dash of turmeric, then blend until smooth. (Pro tip: add a touch of cream or coconut milk at the end for a silky texture.) (Even more pro tip: enjoy with a full-bodied Cab.)

4. Curry in a hurry

Who doesn't love a little Indian comfort food? Whether your go-to is tikka masala, chana saag or good old butter chicken, you can bump up weeknight dinners with a pinch of yellow nectar. Curries are simple, and you can make them with whatever's in your fridge. Grilled chicken you need to use? Perfect. How many cans of beans can you add? There's no ceiling.

Here's what you do: Sauté a chopped onion, garlic and ginger in coconut oil. Add your vegetables: cauliflower, chickpeas, sweet potato and peas are always great. Then add the flavor: curry powder, smoked paprika, cayenne (if you like a kick), black pepper and, you guessed it, turmeric. Once the vegetables soften and the spices cook down, add a can of coconut milk and simmer. Stir in cooked shrimp or chicken at the end if you like, and serve over rice.

5. Tahini is so hot right now

Who doesn't love a good bowl? They say you eat with your eyes first, but the mouth part matters more. A dressing can make or break a bowl, and if you've spent an hour roasting vegetables, what you drizzle on top had better be delicious.

Here's what you do: Mix a couple spoonfuls of hummus, a couple spoonfuls of tahini (the delicious Mediterranean sesame seed paste), the juice of half a lemon, salt, pepper and turmeric. Pour it over your salad or bowl and enjoy. (Pro tip: this magic sauce works as a marinade, too.)

6. A tea a day

Tea brings plenty of soul comfort, and a turmeric-ginger tea is perfect for cold days when you'd rather not put pants on. Pick up fresh turmeric root at your local grocery or health store. It's usually right next to the ginger root, which is convenient, because you need that too. Buy a few ounces of each.

Here's what you do: Heat water in a saucepan and add sliced ginger and turmeric. Bring it to a boil and simmer for a few minutes, until the water turns golden. Serve in a mug with a squeeze of lemon and a dash of honey. It's especially soothing when you have a scratchy throat.

A note on supplements

Turmeric in food is generally safe. Turmeric supplements are a different story: they've been linked to rare cases of liver injury and may interact with some medications. Check with your doctor before taking them, especially if you're pregnant or on blood thinners.³