burrito bowl, benefits of turmeric, turmeric recipes

Deconstructed Anti-Inflammatory Burrito Bowl: turmeric, cumin, avocado, spinach

This fantastic article was written by Sarah Biren, a baker, cook, author, and blogger living in Toronto. We encourage you to check out her website here!

When you order a burrito at your local fast food chain, you are well-aware that you are blowing off your diet. Maybe it’s your birthday or any happy occasion, or you’ve had a really stressful week and in the mood of Mexican comfort food. If your conscience catches you in time, you may switch your order from a classic burrito to a burrito bowl. After all, without the wrap with its gluten and white flour, the meal is healthy now. Except it’s not. Many recipes include sour cream, sugary sauces, and fatty cheeses that can wreck your gut whether or not it’s wrapped in a tortilla.

Don’t despair of Mexican food, we all need the occasional cilantro-and-chili fix. The solution is in your own kitchen. Burrito bowls are easy to make and versatile to suit your own tastes. It’s a dish loaded with delicious flavours combined with the healing effects of the superfood turmeric.

Benefits of Turmeric

burrito bowl, benefits of turmeric, turmeric recipes

Oh turmeric, the powerhouse of good health. Where to begin?

Current research has found this spice has potent healing properties that equal and in some cases surpass certain pharmaceutical medications. In any case, natural digestion of curcumin lack the side effects of traditional drugs.

  1. Anti-inflammatories

One study investigated several anti-inflammatory compounds and discovered that ibuprofen and aspirin are the least effective, while curcumin falls into the opposite category. Everyone can suffer from inflammation, the high risk factor for almost any disease, including cancer, ulcerative colitis, high cholesterol, and chronic pain.

  1. Arthritis management

Due to turmeric’s anti-inflammatory and pain reducing benefits, researchers conducted an experiment on forty-five rheumatoid arthritis patients, comparing curcumin to arthritis drugs. The results were mind-boggling: curcumin displayed the most improvement over those taking the medications. In addition, turmeric is safe and free of adverse effects.

  1. Cancer treatment

Many studies have shown curcumin’s anti-cancer effects, by killing cancer cells and preventing more from growing. The benefits are more prominent with bowel cancer, stomach cancer, breast cancer, and skin cancer cells.

  1. Diabetes management

Research has found that curcumin is 400 times more potent than Metformin (a common drug) in activating AMPK, improving insulin levels which can reverse type 2 diabetes due to its anti-inflammatory and antioxidant properties.

  1. Gastrointestinal treatment

Often patients with digestive issue become intolerant to medical treatments because the stomach flora is already weakened and the meds can tear up the mucosal lining. However, curcumin has the ability to heal the gut and support the growth of good bacteria. Scientists have studied turmeric’s ability to heal inflammatory bowel diseases, like IBS, Crohn’s, and ulcerative colitis and discovered the participants’ condition improved to the point they were able to go off of their prescribed corticosteroids. (1)

Turmeric Burrito Bowl: About the Ingredients

  1. Avocado

Avocado has become a stereotypical health food for good reason, such as being incredibly high in nutrients like vitamin K, C, B5, B6, E, fibre, and more potassium than bananas. In addition, the heart-healthy fats in this fruit aids absorption of other nutrients and antioxidants. Using avocados to supercharge the benefits of turmeric results in a healing and delicious recipe. (2)

1.Black Beans

Studies have linked this legume to protection against heart disease, inflammation, weight gain, some cancers, diabetes, and nutrient deficiencies. They are also versatile in recipes, naturally vegan, and allergen-friendly. (3)

2. Tomatoes

This classic vegetable can lower risk for cancer and stroke due to their concentrated source of lycopene. On top of that, they are excellent sources of vitamin C, A, E, and B. That is why homemade pico de gallo is a superior choice to store-bought salsas where the benefits of the tomatoes are diminished in the cooking process and tossed together with sugar and preservatives. (5)

3. Cilantro

This is a popular herb in Mediterranean, Mexican, and Indian cuisine, but many are unaware of its incredible health attributes:

    • High in antioxidants that protect the body from oxidative stress

    • Improves sleep

    • Lowers blood sugar levels

    • Prevents UTIs

    • Protects body from food poisoning (4)

4. Spinach

Like avocados, spinach is a typical health food that lives up to its fame. This leafy green is rich in anti-inflammatories, antioxidants, and flavonoids that defend the body from free radicals. Besides for that, it contains a smorgasbord of nutrients from calcium and iron to zinc and selenium. (6)

With all of these health attributes in mind, here is the recipe.

Turmeric Burrito Bowl

burrito bowl, benefits of turmeric, turmeric recipes

For the pico de gallo:

  • 4 tomatoes

  • ½ diced red onion

  • 1 minced jalapeno pepper

  • 1 lime, juiced

  • ½ lemon, juiced

  • ¼ tsp salt

  • ½ cup fresh cilantro, chopped

Mix the ingredients until combined. Cover and refrigerate until serving.

For the bowl:

  • 1 tbsp olive oil

  • ½ red onion

  • 1 red pepper

  • 3 cups fresh spinach, chopped

  • ½ tsp garlic powder

  • ½ tsp salt

  • ½ tsp cumin

  • ½ tsp chili flakes

  • 1 cup corn kernels

  • 1½ cups black beans

In a large saucepan, saute the onion in oil for three minutes on medium-low heat. Add the pepper for two more minutes, then mix in the spinach, cooking until just wilted. Lower the heat and add the spices, corn, and black beans. Stir and keep warm while you prepare the rice and guacamole.

For the turmeric rice:

  • 3 cups cooked brown rice

  • 3 tsp turmeric

  • 1½ tsp sea salt

Combine the rice with the turmeric and sea salt until the rice is evenly coated.

Guacamole:

  • 2 ripe avocados 

  • 1 tbsp lemon or lime juice

  • ½ tsp salt

  • Dash of pepper

Scoop out the avocados into a large bowl and mash with the juice, salt, and pepper until smooth.

To serve: spoon the rice to the bottom of the bowl, add the bean mixture and top with pico de gallo and guacamole.

 

Sources:

Sarah Cook. Turmeric Rice Burrito Bowls. Making Thyme for Health. http://makingthymeforhealth.com/turmeric-rice-burrito-bowls/ Publish: October 3, 2016. Accessed: May 5, 2017

(1) Dr. Axe. 10 Turmeric Benefits: Superior to Medications? https://draxe.com/turmeric-benefits/ Accessed: May 5, 2017

(2) Kris Gunnars. 12 Proven Health Benefits of Avocado. https://authoritynutrition.com/12-proven-benefits-of-avocado/ Accessed: May 5, 2017

(3) Dr. Axe. Black Beans Nutrition, Health Benefits & Recipes. https://draxe.com/black-beans-nutrition/ Accessed: May 5, 2017

(4) Dr. Axe. 12 Cilantro Benefits, Nutrition & Recipes. https://draxe.com/cilantro-benefits/ Accessed: May 5, 2017 

(5) Dr. Mercola. 30 Healthiest Foods of All Time. http://articles.mercola.com/sites/articles/archive/2015/04/13/30-healthiest-foods.aspx Published: April 13, 2015. Accessed: May 5, 2017

(6) Dr. Mercola. 30 Healthiest Foods of All Time. http://articles.mercola.com/sites/articles/archive/2015/04/13/30-healthiest-foods.aspx Published: April 13, 2015. Accessed: May 5, 2017

Image Source:

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Sarah Biren

Sarah Biren

Sarah is a baker, cook, author, and blogger living in Toronto. She believes that food is the best method of healing and a classic way of bringing people together. In her spare time, Sarah does yoga, reads cookbooks, writes stories, and finds ways to make any type of food in her blender. Her blog The Creative Palate shares the nutrition and imagination of her recipes for others embarking on their journey to wellbeing.
Sarah Biren

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