Tumeric is the root of a tropical plant that has been used in cooking since 600 B.C. It is native to the Orient and now can be found in India and the Caribbean. It has a bitter, pungent almost woodsy flavor, is yellowish-orange in color.  The tumeric root has light brown skin and bright reddish-orange flesh. Turmeric was used in biblical times as a perfume but now it is most commonly used to flavor and color food. Ground turmeric is widely used in East Indian cooking particularly in curries as well as other soups and stews.

Fresh tumeric roots should have a spicy fragrance and stubby fingers protruding from the sides of the root. Refrigerate unpeeled tumeric, tightly wrapped, for 3 weeks.

Tumeric is typically boiled or steamed and then dried and ground into powder. Use ground tumeric in fish or rice dishes. Be careful with fresh turmeric, it will stain your hands and clothing.  Saffron (very expensive) is sometimes substituted for tumeric.

Recipes

Vegetable Curry
Makes 8 servings
Each serving equals one and one-half Five A Day servings

Ingredients

2 lbs mixed vegetables (french beans, carrots, peas, potatoes & cauliflower)
2 onions, chopped
10 mild red chilies
10 tsp. poppy seeds
7 cloves garlic
½ tsp turmeric
1" piece fresh root ginger, grated
3 tsp. melted butter
½ tsp curry powder
7 oz plain yogurt
3 Tbsp whipped cream
1 tsp sugar
salt to taste

Prepare and cook the mixed vegetables till crunchy, breaking or cutting large ones into bite-sized pieces. Vegetables can also be microwaved.

Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger into a paste.

Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry powder and cook for a few minutes more. Then add the vegetables and water and bring to the boil and simmer for a few minutes.

Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with pita bread.

Nutritional analysis per serving: Calories 145, Protein 6g, Fat 4g, Calories From Fat 24%, Cholesterol 9mg, Carbohydrates 22g, Fiber 5g, Sodium 182mg.

Spiced Cabbage
Makes 4 servings
Each serving equals one 5 A Day serving

Ingredients

half a medium cabbage
1 small onion (or half a medium one)
1 hot green chili pepper
1 Tbsp coconut
½ tsp. turmeric powder
2 cm piece of fresh root ginger
spray oil

Shred the cabbage very finely and chop into small pieces. Finely chop the onion, chilli and ginger. Spray frying pan with spray oil. Add the onion, ginger and chilli. Cook for 30 seconds then add the cabbage and turmeric. Cook at a high temperature for about ten minutes stirring all the time. Remove the pan from the heat and stir in the coconut. This dish can be served on it's own but can also accompany many different rice dishes.

Nutritional analysis per serving: Calories 58, Protein 2g, Fat 1g, Calories From Fat 22%, Cholesterol 0mg, Carbohydrates 11g, Fiber 4g, Sodium 36mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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