Everyday wellness5 min
Turmeric with a Pinch of Black Pepper in Everyday Cooking
Adding a pinch of black pepper and a little fat whenever you cook with turmeric, a simple kitchen habit that helps the body absorb more curcumin.
Turmeric in everyday Indian homes
Haldi is the everyday yellow spice of Indian kitchens. Its main compound, curcumin, is poorly absorbed on its own, which is why traditional recipes pair it with fat like ghee or milk and a pinch of black pepper.
Curcumin from turmeric is poorly absorbed on its own. Piperine in black pepper and cooking in fat both increase absorption significantly in studies. Indian cooking already does this in tadkas and curries; it is worth doing deliberately.
Ingredients
- Turmeric
- Freshly ground black pepper
- Ghee or oil
How to prepare
- Add turmeric to hot ghee or oil in the tadka for a few seconds.
- Add a pinch of black pepper with it or at the end.
How to use
- Use in dal, sabzi, soups and eggs daily.
- Buy turmeric from a trusted brand or grind whole turmeric.
Helpful habits
- Buy whole turmeric or a trusted brand; loose bright powder can be adulterated.
Precautions
- High-dose turmeric supplements can interact with blood thinners and affect the liver; kitchen amounts are fine for most people.
- Large amounts can upset the stomach; check with a doctor if you take blood thinners or have gallstones.
- If you take regular medicines or have a long-term condition, check with your doctor first.
Frequently asked questions
How much turmeric is enough?
- Normal cooking amounts, about ½ tsp a day across meals.
Should I buy curcumin capsules?
- Ask your doctor; food amounts are safest.
Does turmeric stain?
- Yes, on skin, nails and cloth; it fades from skin in a day or two.
