Turmeric: the golden rhizome, its traditional uses and how to prepare it

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Turmeric (Curcuma longa) is the orange rhizome behind almost every curry blend. It is warm, earthy and faintly bitter, and it works as easily in a mug of milk as in a pan of rice. Here is what the rhizome actually contains, what herbalists and the old Asian pharmacopeias have long made of it, how to prepare it at home, and who should leave it alone.

What it is credited with

• Indian and Chinese pharmacopeias have used the rhizome for millennia as a digestive and liver plant.
• Western herbal practice took it up in the nineteenth century, where it had a reputation for stimulating the liver and supporting the flow of bile.
• Herbalists traditionally recommend it for sluggish digestion, heaviness after a rich meal, wind and loss of appetite.
• In traditional herbalism it was given to ease queasiness and an over-acid, uncomfortable stomach.
• Naturopathy credits it with antioxidant and anti-inflammatory properties, which is why it appears so often in joint-comfort blends.
• In Ayurvedic tradition, a paste of the powder is applied to grazes and minor skin blemishes for its reputed antiseptic action.
• Folk practice across South Asia pairs it with warm milk and pepper as an evening drink in cold, damp weather.
• It has a long-standing reputation as a blood-moving plant — which is precisely why it matters to anyone on blood-thinning medication (see the cautions).

How to use it

Turmeric is one of the easiest plants to fit into an ordinary evening. Pick one form and stay with it.

In cooking, the simplest route

• Warm a level teaspoon of powder in a spoonful of oil or butter for 30 seconds before adding the rest of the dish.
• Add a pinch of black pepper: the classic kitchen pairing, and the one every curry blend uses.
• Stir it into soups, lentils, rice, scrambled eggs, roast vegetables or a salad dressing.
• Fresh rhizome: peel, grate finely, and use about a thumb-sized piece in place of a teaspoon of powder.

Golden milk, for the evening

• Half a teaspoon of powder per mug of milk or plant milk.
• Add a grind of pepper, a slice of fresh ginger and a little honey.
• Simmer gently for 5 minutes, stir well as it settles, drink warm after the evening meal.

Decoction

• One teaspoon of dried powder or grated fresh rhizome per large cup of water.
• Bring to the boil, then simmer covered for 10 minutes and strain.
• Traditionally taken after meals, one cup at a time, for a week or two rather than indefinitely.
• Bitter and earthy — lemon and honey make it far more drinkable.

Poultice, for outward use

• Mix turmeric powder with a little lukewarm water to a thick paste.
• Spread on a clean cloth, apply to the intact skin, leave 15 to 20 minutes, rinse.
• Test on a small patch first, and use an old cloth — the stain is permanent.

Frequently Asked Questions

The one thing to remember: warm a teaspoon of turmeric powder in a little oil with a pinch of black pepper, then stir it into the evening meal — the oldest and easiest way to use it.

Why do people always add black pepper to turmeric?

It is the pairing every traditional curry blend uses, and cooks have kept it for centuries. Curcumin, the orange pigment, dissolves in fat rather than water, so a spoonful of oil helps too. A pinch of pepper and a little fat is the standard kitchen combination.

Fresh rhizome or powder — which is better?

Both work. Fresh grated rhizome is brighter and slightly juicier in flavour; powder is stronger by volume and keeps longer. A thumb-sized piece of fresh rhizome roughly replaces a teaspoon of powder.

How long can I take a turmeric decoction?

Herbal practice treats it as a short course rather than a permanent habit: one cup after meals for a week or two, then a break. As a spice in cooking it can be part of the everyday diet.

Who should avoid turmeric?

Anyone with gallstones or blocked bile ducts should not take it medicinally. Concentrated forms are also to be avoided if you are on blood-thinning medication, facing surgery, pregnant or breastfeeding. Children can eat it as a spice but should not be given medicinal preparations without professional advice.

Will turmeric stain my kitchen?

Yes, and permanently. Cut rhizome and wet powder stain cloth, wooden boards and plastic a deep yellow that is virtually impossible to remove. Wear gloves, use an old cloth for poultices, and wipe spills immediately.

This information is provided for general interest and reflects the traditional use of plants. It is not a substitute for medical advice. If you are on medication, pregnant, or in any doubt, ask a healthcare professional.