21-Day Turmeric Challenge: How To Boost Your Overall Health

Turmeric has become the star of the spice rack, and it’s not because it has a great taste. This bright yellow spice holds so many health benefits that some call it the Indian solid gold. You might even be tempted to toss it into every single recipe! And while that will get the job done, enjoying turmeric on the daily doesn’t have to be repetitive. Switch things up by doing a 21-day turmeric challenge.

The idea is to eat turmeric in 21 different ways. It sounds challenging and impossible, but you’d be surprised at the versatility of this golden spice. By the end, you’ll be left with a long list of possible ways to eat turmeric.


Health Benefits Of Turmeric

Curcumin, the active compound in turmeric, gives the spice its distinct yellow color. It also offers antioxidant, anti-inflammatory, antimicrobial, anti-diabetic, and anticancer properties, helping the body fight countless chronic diseases.1 For instance, by reducing inflammation, turmeric manages allergies and arthritis. Meanwhile, the anti-oxidative ability decreases “bad” LDL cholesterol and supports heart health.2

Worried about Alzheimer’s? Turmeric will inhibit the proteins involved in neurodegenerative disease. Plus, as a natural painkiller, menstrual cramps will take a backseat. Clearly, this spice is as good as gold.3 4


21 Days Of Turmeric

These ideas can be completed in any order. Feel free to experiment with ingredients and combinations! After 21 days, your body and mind will thank you.

Day 1: Citrus Tea

Spice up your average tea with a dash of turmeric


Don’t limit yourself to turmeric tea bags. Combine the spice with citrus for a healthy, fruity dose of vitamin C. Boil 1 cup water, 1 teaspoon turmeric, and ½ teaspoon black pepper. Add the juice of 1 lemon and 1 orange. If you’d like, add a spoonful of honey.

Day 2: Homemade Mustard

Mustard can be made at home with turmeric


Forget the bottled stuff. In a jar, mix ½ cup whole grain mustard seeds, ¾ cup water, ¼ cup apple cider vinegar, and 2 tablespoons pure maple syrup or honey. Add ¾ teaspoon turmeric powder to this mixture and stir. Apply liberally on sandwiches for a zesty kick.

Day 3: Yellow Rice

Add turmeric to regular brown rice and reap its benefits


Instead of boxed yellow rice, use brown rice and turmeric. This recipe is gluten-free and packed with fiber and protein, two nutrients that increase satiety. Simply mix ½ teaspoon turmeric to 1 cup of brown rice. For extra flavor, add minced garlic and onion powder.

Day 4: Hummus

You can add turmeric to the regular hummus and enhance its benefits


Upgrade your hummus dip with turmeric. In a food processor, combine 1 can of chickpeas, 2 tablespoons olive oil, 1 tablespoon tahini, and ½ teaspoon turmeric. Add salt and pepper to taste. Eat with pita, veggies, or crackers.

Day 5: Quinoa

Quinoa can be made with turmeric


For even more protein, mix 1 cup cooked quinoa with ½ teaspoon turmeric powder. Top with pomegranate and walnuts for a crunch. Serve with fish, chicken, or as is.

Day 6: Sweet Potato Fries

Toss in sweet potatoes with turmeric and bake it

Hold the salt! Turmeric offers nutritious, heart-healthy flavor. Cut sweet potatoes into strips and toss with olive oil. Sprinkle turmeric, black pepper, cayenne, and minced garlic and bake at 450 degrees Fahrenheit until crisp.

Day 7: Turmeric Carrot Smoothie

Smoothie can be made with turmeric and carrot

A smoothie isn’t just for fruits. In a blender, combine 1 cup chopped apple, 1 large banana, ½ cup fresh carrot juice, 1 cup almond milk, and ¼ teaspoon powdered turmeric. Add a dash of ginger for a stronger kick.

Day 8: Cauliflower Bites

Spice up cauliflower bites with turmeric

You’ve heard of cauliflower bites baked in Buffalo sauce, but what about turmeric? Make delicious finger food by chopping 1 large cauliflower. Toss in 1 tablespoon ginger, 1 teaspoon turmeric, and ¼ teaspoon black pepper. Mix with olive oil, sprinkle lemon juice, and bake for 25 minutes at 425 degrees Fahrenheit.

Day 9: Energy Balls

Energy balls can be made energetic with a dash of turneric

When you’re in a rush, turmeric energy balls will save the day. In a food processor, mix 12 pitted Medjool dates, 1 cup rolled oats, ½ cup nuts, 1 teaspoon vanilla extract, and 1 teaspoon ground turmeric. Shape it into balls and cover with shredded coconut.

Day 10: Burger Patties

Toss in turmeric with your burger patties

Sick of hummus? Enjoy chickpeas by making turmeric burgers. Combine 1 can mashed chickpeas, 1 egg, ½ cup almond flour, 2 teaspoon turmeric, and spices of your choice. Cook in a pan over medium heat and enjoy on a salad or sandwich.

Day 11: Omelet

Omelets can be enahance in their nutritious value by adding turmeric

Eggs can get boring if you eat them every morning. To spice them up, add a spoonful of turmeric to whipped eggs. Pack up the omelet with veggies for even more nutrition.

Day 12: Golden Milk

Mix in a paste of turmeric into warm milk

This trendy drink is perfect for those cold nights. Heat ½ cup water and add ¼ cup turmeric powder and ½ teaspoon of black powder, stirring until it forms a paste. Make golden milk by mixing ½ teaspoon paste in 1 cup warm milk.

Day 13: Vinegar Dressing

Make your own vinegar and turmeric salad dressing

Store-bought salad dressing is notorious for its sodium, sugar, and calories. Make it at home with turmeric instead. To 1/3 cup olive or grapeseed oil, add 1 teaspoon apple cider vinegar and 1 teaspoon honey. Add 1 teaspoon turmeric plus your favorite spices.

Day 14: Coffee

Add turmeric to your morning coffee

Turmeric in coffee? Yes, it works. Upgrade your morning brew by adding ¼ teaspoon turmeric and ½ teaspoon cinnamon. It’s the best way to start the day with an antioxidant boost.

Day 15: Popcorn

Add in a dash of turmeric to popcorn

Long gone are the days of buttery popcorn. Add 1 teaspoon turmeric and a dash of black pepper for a low-calorie, addictive flavor. Mix well. Take it up a notch with sea salt, garlic powder, and oregano.

Day 16: Pancakes

Mix in turmeric into your pancake batter

Pancakes aren’t just for berries and chocolate chips. To make a turmeric version, add ½ teaspoon ground turmeric to the pancake batter. It works well with a pinch of black pepper and cinnamon.

Day 17: Tuna Salad

Spice up your tuna salad with turmeric

When you’re in a rush, make tuna salad for lunch. Add ½ teaspoon turmeric before assembling a sandwich. Use light mayo or, even better, mashed avocado.

Day 18: Soup

Add turmeric to your regular soups

On a cold wintry day, adding turmeric to a soup will bring a warm and cozy flavor. You can also boil vegetables in broth and add turmeric, ginger, and coriander. Blend in a food processor for an easy, simple soup.

Day 19: Lemonade

You can add turmeric to your average lemonade

Like citrus tea, lemonade offers a stellar dose of immune-boosting vitamin C. Flavor it with turmeric by combining 2 tablespoons powdered turmeric, 4 tablespoons honey, and juice of 1 ½ lemons in 4 cups water. Serve cold.

Day 20: Kale Chips

Roast kale chips with a dash of turmeric

When you’re craving a salty snack, make turmeric kale chips. Toss chopped kale leaves in olive oil and black pepper, turmeric, and nutritional yeast to taste. Bake for 25 minutes at 350 degrees Fahrenheit, or until golden.

Day 21: Tofu Scramble

Add some spice to your tofu scramble

For a meat-free breakfast, sauté tofu with turmeric and veggies. You can even use it as a taco filling! Add quinoa or brown rice for healthy, wholesome grains.

How’s that for 21 days of delicious turmeric ideas? As you can see, the possibilities are endless. Turmeric pairs the best with black pepper, ginger, and cinnamon, but don’t be afraid to experiment.