Cabbage – Green
Carrots Juice Grade
Carrots Table Grade
Cucumbers – Short
Kale – Green
Apples – Coxes Orange
Apples – Royal Gala
Pears – Belle de Jumet
Beetroot – New-Season
Capsicums – Red
Ginger – SF Fiji
Pumpkin – Butternut
Squash – Supermarket
Turmeric – Fijian (Fresh)
Source – https://www.health.com/
Turmeric is trending big time. You’ll find it in lattes, golden milk, immunity shots, and energy bars. Turmeric tea is a thing, and this brilliantly colored root spice has even been added to chocolate. A member of the ginger family, turmeric has been used medicinally for years around the globe, either directly or in concentrated extracts.
Turmeric really does live up to its healthy reputation, but with a few caveats. Here’s what you should know about the gorgeous spice, and how to take advantage of its many health benefits.
Turmeric’s main claim to fame is its anti-inflammatory potency. Unchecked low-grade metabolic inflammation is a known trigger of premature aging, as well as chronic disease risk. It also exacerbates inflammatory conditions. This means turmeric can offer skin benefits, including improvements to psoriasis and eczema, in addition to other inflammatory conditions like osteoarthritis, IBS, asthma, and even obesity.
Curcumin, turmeric’s active component, is the star
Curcumin also acts as an antioxidant, to counter damaging compounds called free radicals, and fight what’s known as oxidative stress. In a nutshell, oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects.
Because of curcumin’s anti-inflammatory and antioxidant benefits, turmeric has health benefits for skin, preventing or helping to repair visible signs of aging.
Curcumin has also been shown to increase levels of neurotrophic factor (BDNF) in the brain. That’s crucial, because BDNF acts as a type of growth hormone that protects the brain from age-related decline or damage. Low BDNF levels are tied to depression, as well as Alzheimer’s.
Research also shows that curcumin inserts itself into cell membranes, which may help to boost cells’ resistance to damage, infection, and inflammation.
Curcumin protects the heart via its anti-inflammatory effects, and its ability to improve endothelial function, the function of the cells that make up the lining of our blood vessels.
The compound helps fight cancer through its ability to kill off cancer cells, and it prevent cells from growing and spreading. Research in this area typically uses higher doses of curcumin, however; much more than would be ingested from adding turmeric to a meal.
When it comes to combating depression, again curcumin is the standout. In one study, a curcumin supplement was found to be as effective as Prozac among people with depression.
In a review of studies, curcumin was shown to improve fasting blood sugar levels, reduce triglycerides (blood fats), improve “good” HDL cholesterol, and diastolic blood pressure.
In animal research, curcumin appears to play a role in detoxification, which essentially means helping to deactivate potentially damaging chemicals, or shuttle them out of the body more quickly.
Foods and products with turmeric: what to know
Turmeric can be purchased fresh, in the produce section, or dried, in the seasoning aisle.
It’s also been added to countless foods and products, but before you toss every turmeric-containing item you see into your cart, keep in mind that many contain just a scant amount of turmeric at best. Also, the spice is poorly absorbed without the addition of black pepper. Research shows that curcumin needs piperine, a substance found in black pepper, in order to be absorbed from the digestive system into the bloodstream.
If a turmeric product doesn’t contain pepper, you can add some yourself if that’s feasible, such as stirring black pepper into turmeric tea. Or, combine the food with another that contains black pepper, for example, pairing turmeric dark chocolate with fruit seasoned with a bit of the spice. (It may sound odd, but it’s a tasty combination!)
It’s also important to note that curcumin is fat soluble, meaning it needs to hitch a ride with fat in order to be transported from the gut into the body. To up absorption, whisk both turmeric and black pepper into a simple vinaigrette made with extra virgin olive oil, vinegar, garlic, lemon, and Italian herb seasoning. Sprinkle turmeric, black pepper, and sea salt onto a sliced avocado. Blend the duo into a fruit smoothie, along with nut butter or tahini. Or sprinkle it into an omelet made with veggies, herbs, and whole eggs.
Don’t consume too much turmeric
Finally, keep in mind that you can get too much of a good thing. I don’t recommend taking turmeric supplements, unless they’ve been prescribed (and will be monitored) by a physician, especially if you’re pregnant.
And don’t go overboard with turmeric root or powder. Too much turmeric has been linked to unwanted side effects, including reflux, low blood sugar, increased bleeding risk, reduced iron absorption, and worsened gallbladder problems.
Final words: Turmeric truly is a superfood, thanks to its hard-working component, curcumin. Just be sure you’re using it correctly—and safely—in order to reap its research-backed benefits.
Creamy Turmeric Chicken Skillet
Source – https://www.thekitchn.com/
Turmeric is the golden darling of good health. This brilliant orange-fleshed root (in the same family as ginger) is beloved for its anti-inflammatory and antioxidant properties, not to mention the colorful hue it lends to food. Most cooks are familiar with the dried orange-yellow powder found in the spice aisle, which lends a bitter pungency to foods across India and the Caribbean. It’s the main ingredient in curry powder, and what gives bright-yellow mustard the color we all know and love.
Use Two Types of Turmeric for the Best Golden Chicken
Until recently, fresh turmeric root was difficult to find in traditional supermarkets. Only in recent years has it started appearing in the produce aisle of specialty food stores and health food stores. (We likely have the juicing/smoothie craze to thank for that.) In truth, the fresh root does not have as much punch as the dried, but sometimes that is welcome. It can be used in place of garlic when sautéing vegetables, and pairs beautifully with anything that calls for fresh ginger. Turmeric, like ginger, has a thin, papery skin that can be minced along with it (just give it a scrub first). Unlike ginger, it is not fibrous, but still needs to be minced small, as it does very little softening during cooking.
This chicken recipe uses both fresh and dried turmeric to boost its flavor, color, and overall healthfulness. To highlight its brilliant color, a bit of heavy cream is added to the simmer sauce so the whole dish is bathed in a yellow glow. This sauce is so good you’ll want to be sure to serve it alongside a heap of fluffy jasmine or basmati rice, so not a drop is left behind.
- 2 tablespoons unsalted butter
- 1 medium yellow onion, thinly sliced
- 1 tablespoon peeled and minced fresh turmeric root
- 1/4 teaspoon freshly ground black pepper
- 1/2 teaspoon kosher salt, plus more for seasoning
- 1 1/2 pounds boneless, skinless chicken thighs
- 1 1/2 teaspoons ground turmeric
- 1/2 cup dry white wine
- 1/2 cup heavy cream
- 1/2 cup low-sodium chicken broth
- Cooked basmati or jasmine rice, for serving
- Chopped fresh cilantro leaves and tender stems, for garnish
- Melt the butter in a 12-inch or larger skillet over medium heat. Add the onion, fresh turmeric, pepper, and 1/2 teaspoon of the salt. Cook, stirring occasionally, until the onions are softened, about 5 minutes. Meanwhile, place the chicken on a large plate with the smooth-top side facing up. Season with salt and all of the ground turmeric.
- Push the onions to the outer edges of the pan and place the chicken, seasoned-side down, in a single layer in the middle of the pan. Season the chicken with more salt. Cook, undisturbed, until the chicken just begins to brown, no longer than 3 to 4 minutes (any longer and the turmeric will start to burn).
- Using tongs, flip the chicken and cook for 2 minutes more. Pour in the wine and use a wooden spoon to scrape the browned bits from the bottom of the pan. Cook for 1 minute, pour in the cream and broth, and stir gently to combine.
- Reduce heat to medium-low, cover, and cook until the chicken is tender and cooked through, and registers at least 165°F on an instant-read thermometer, 18 to 22 minutes. Serve over rice and garnish with cilantro.
Storage: Leftovers can be refrigerated in a covered container for up to 3 days.
- Thursday Market – The Old Packhouse Night Market Kerikeri 25th February from 5pm -8pm ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block
- Saturday Market – The Old Packhouse Market Kerikeri (Every Saturday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice blocks
- Sunday Market – The Old Packhouse Market Kerikeri (Every Sunday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block