Healthy Foods & Recipes: Tumeric

4 Healthy Reasons to Add Turmeric to Your Diet

Turmeric has natural antibacterial and antifungal properties, which support a healthy gut microbiome, reduce bloating, and aid in digestion.

South Texas-Inspired Turmeric Recipe: Spicy Turmeric Black Bean & Avocado Tostadas

Powerful Anti-Inflammatory Properties

Turmeric’s active compound, curcumin, helps reduce chronic inflammation, which is linked to conditions like arthritis, heart disease, and metabolic disorders.

Boosts Brain Health

Curcumin may enhance memory and cognitive function by increasing levels of BDNF (Brain-Derived Neurotrophic Factor), which supports brain cell growth and reduces the risk of neurodegenerative diseases.

Supports Heart Health

Turmeric helps improve circulation, reduces LDL (bad cholesterol), and prevents blood clotting, all of which contribute to better cardiovascular health.

Aids Digestion & Gut Health

This anti-inflammatory, plant-based recipe blends the warmth of turmeric with the bold, spicy flavors of South Texas. It’s packed with fiber, healthy fats, and protein to keep you energized.

Ingredients (Serves 4)

• 4 corn tostadas (or baked corn tortillas)
• 1 can (15 oz) black beans, drained and rinsed
• 1 tsp turmeric powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (adjust to spice preference)
• 1 tbsp extra virgin olive oil
• 1/2 lime, juiced
• 1 garlic clove, minced
• 1 ripe avocado, mashed
• 1/2 cup cherry tomatoes, diced
• 1/4 cup red onion, finely chopped
• Fresh cilantro, for garnish
• Salt & pepper, to taste

Instructions

1. Prepare the Black Beans:
   • Heat olive oil in a pan over medium heat.
   • Add garlic and sauté until fragrant (about 30 seconds).
   • Stir in black beans, turmeric, cumin, paprika, and cayenne.
   • Cook for 3–5 minutes, mashing some of the beans for a creamy texture.
   • Squeeze in lime juice and season with salt and pepper.
2. Prepare the Avocado Spread:
   • Mash avocado with a pinch of salt and lime juice for extra flavor.
3. Assemble the Tostadas:
   • Spread mashed avocado on each tostada.
   • Top with the warm turmeric-spiced black beans.
   • Garnish with diced tomatoes, red onion, and fresh cilantro.
4. Serve & Enjoy!
   • Serve immediately with a side of fresh salsa or pickled jalapeños for an extra kick.

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Why This Recipe Works for You

✅ Anti-inflammatory boost from turmeric
✅ High-protein black beans for muscle recovery
✅ Heart-healthy fats from avocado & olive oil
✅ Bold South Texas flavors with a spicy twist

Source: ChatGPT