Turmeric and ginger: simple ways to use them every day

Turmeric and ginger are cousins in the same plant family, and both have been used in cooking and traditional home remedies across Asia and Africa for centuries. They are easy to bring into everyday meals.

Turmeric

• Golden milk: warm a cup of milk (dairy or plant-based) with half a teaspoon of turmeric, a pinch of black pepper and a little honey.
• Rice and lentils: add half a teaspoon to the pot for colour and an earthy flavour.
• Roasted vegetables: toss cauliflower or potatoes with oil, turmeric, salt and cumin before roasting.

Cooking turmeric with a little fat and black pepper is a common tip, because the main compound, curcumin, is poorly absorbed on its own and studies suggest pepper and fat can help.

Ginger

• Fresh ginger tea: simmer a few slices in water for 10 minutes, add lemon and honey.
• Stir-fries and curries: grate it in with garlic at the start of cooking.
• Baking: ground ginger is the backbone of gingerbread and spiced cakes.

Buying and storing

Choose bright, fragrant powder. Keep spices in airtight jars away from heat and light. Fresh ginger keeps for weeks in the fridge, or you can freeze it and grate it straight from the freezer.

This article is general information, not medical advice. If you take blood thinners or other regular medicine, ask your doctor before using large amounts of any herb or spice as a supplement.