Turmeric Spice Blend for Less Inflammation and DNA Protection

Recipe by Katie Mae

Makes ½ cup | Ready in 2 minutes | Stores 6 months in cool, dark place


5 tablespoons ground turmeric
2 tablespoons ground ginger
1 tablespoon black pepper


  1. Mix all ingredients together. Store in an airtight container.


Turmeric has a very distinct taste, so I like to round it out by adding a little ginger. However, you can use other spices of your choosing.

The black pepper is important because it activates the anti-inflammatory compound, curcumin in the turmeric. This anti-inflammatory effect is powerful and it’s the reason turmeric has grown in popularity over the last few years.

For warm cereals in the morning, I like to add cinnamon and/or nutmeg. For more savory dishes, I would add garlic, and skip the cinnamon.

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Turmeric is an exquisite spice featured in Indian, Middle Eastern, Moroccan, Southeast Asian cuisines with a brilliant yellow color that is imparted on whatever its added to.

Its pungent taste is warm and earthy, with mildly sour, astringent, and bittersweet undertones. Its aroma is a bouquet of rich and woody scents, with hints of citrus, floral, and ginger.

Regardless of the color, taste, or aroma, turmeric has become a trendy spice due to its potent anti-inflammatory effects. However, as the research piles up we’re learning that its also powerful at combating carcinogens to reducing cancer risk, and possibly treating different types of cancer, including colorectal cancer.

One of the coolest effects of turmeric is that it protects your DNA from oxidative damage. Research shows that just an eighth of a teaspoon per day can cut DNA damage in half!

If you haven’t already, I bet you’ll start noticing turmeric being used more and more in home kitchens, restaurants, and packaged foods.

Personally, I wasn’t using turmeric often because it can have a pungent, bitter flavor. However, I do love curry which is a blend of spices, including turmeric.

After learning what a superfood turmeric is, I’ve intentionally been using it more. I’ve grown to enjoy the flavor so much that I started adding it to my morning green tea latte, which was the inspiration for this spice blend.

Instead of opening multiple spice jars every morning, it’s much easier to mix the spices ahead of time and then there’s just one jar
to pull when I want to use this spice combo.

If the flavor needs to grow on you, too, as it did for me that slowly work it in. Start with just a little bit added to a soup, stew, sauce, or dressing. Having more curry in your diet will also help to acclimate your taste buds to turmeric.

Due to all of the powerful and positive effects of this root, Dr. Greger recommends having a 1/4 teaspoon per day.

This may seem difficult at first, but if you can work it into your food routine, you’ll find that it’s easy to do.

For most people, myself included, breakfast is the easiest meal to create a routine with.

Here are several ways you can start your day with a turmeric boost:

1. Savory Oatmeal
2. Homemade Green Tea Latte
3. Chia-Polenta Porridge
5. Easy Tofu Scramble

I hope this list and the recipe below help you incorporate more turmeric into your diet.

If you have a favorite way that you enjoy turmeric, share it in the comments below. I’d love to get more ideas for feeding my turmeric habit, and I know the community will appreciate it, too. Thank you!


  1. Karen

    Well, you got me with your Honeyless Mustard Dressing. I love Honey Mustard Dressing and didn’t know what I was going to do without it…then I saw this. Wow! I am going to join your recipe club. Thanks for your ingenuity. Awesome!

  2. Rebecca Cody

    Here’s the delicious recipe I developed to get my daily turmeric and more:

    Antioxidant Tea

    Into a 1 quart thermal carafe add:

    1 small handful finely minced ginger root or ½ teaspoon powdered ginger
    1/2 teaspoon each: cinnamon, turmeric, cardamom
    1/4 teaspoon or a bit less black pepper
    Stevia, honey or maple syrup to taste (optional)
    1 teaspoon decaf Earl Grey tea, or one tea bag (optional)
    1 teaspoon decaf green tea or 1 tea bag (optional)

    Pour in boiling hot water to fill. Let steep a few minutes. Strain and enjoy.

    It tastes good until it’s all gone, even the next day.

    If you don’t have a thermal carafe, you can make it in a jar or pitcher and then reheat as needed in the microwave or on the stove.

    Actually, I used to use ginger and hot water only and that was delicious, too.

    Rebecca Cody

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