Keep Inflammation Down with Turmeric
Shared by Dr. Justin Thompson
Roasted Chicken with Turmeric to Keep Inflammation Down
As the seasons change, so do our cravings. Personally, this time of the year I really love meals that leave me feeling full. That fully satiated feeling does not have to cost you your health or inflammation levels, though. This chicken dish is full of flavor and only takes 15 minutes of hands-on time! So, it works great if you have minimal time to prep meals. The real star of this dish is the Turmeric. Turmeric is a spice that is used all around the world. It is known for its bright orange tone while also having a variety of anti-inflammatory properties. When our levels of inflammation are high, it can lead to a variety of symptoms we see patients walk into the clinic with. Below, I have attached some research that dives into the health benefits of Turmeric!
Research
“Curcumin, a yellow coloring agent extracted from turmeric, shows strong anti-oxidative and anti-inflammatory activities when used as a remedy for the prevention and treatment of chronic diseases.”
“Curcumin boosts levels of brain hormone BDNF, which increases the growth of new neurons and may help fight various degenerative processes in your brain.”
“Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer’s and cancer.”
“It’s a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.”
Ingredients
- ½ cup extra virgin olive oil
- ½ cup dry white wine
- ½ cup orange juice
- 1 lime, juice of
- 2 tablespoon organic yellow mustard
- tablespoon brown sugar, more for later
- 2 teaspoons all-natural garlic powder
- 1 ½ teaspoonsground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon sweet paprika
- Kosher salt and black pepper
- 1 large fennel bulb, cored, sliced
- 1 large, sweet onion, sliced into half moons
- 6 pieces bone-in skin-on chicken, chicken legs or breasts, or a combination
- 2 Oranges, unpeeled, sliced
- 1 lime, thinly sliced (optional)
Directions
Make the marinade. In a large bowl or deep dish, mix together the first six ingredients: olive oil, white wine, orange juice, lime juice, mustard and brown sugar.
In a small bowl, mix together the spices: turmeric, garlic powder, coriander, paprika , salt and pepper. Now, add about half of the spice mix to the liquid marinade. Mix to combine.
Pat the chicken pieces dry and generously season with the remainder of the spice mix. Be sure to lift the chicken skins slightly and apply some of the spice mix underneath the skin.
Add the seasoned chicken and the remaining ingredients to the large bowl of marinade. Work the chicken well into the marinade. Cover and refrigerate for 1-2 hours (if you don’t have time, you can skip the marinating).
When ready, preheat the oven to 475 degrees F. Transfer the chicken along with the marinade and everything else to a large baking pan so that everything is comfortably arranged in one layer. Be sure the chicken skin is facing up. Sprinkle with a dash or salt and more brown sugar, if you like.
Roast for 40-45 minutes, or until the chicken is cooked through and the chicken skin has nicely browned. Internal chicken temperature should be 170 degrees F.
Resources
Gary W. Small, Prabha Siddarth, Zhaoping Li, Karen J. Miller, Linda Ercoli, Natacha D. Emerson, Jacqueline Martinez, Koon-Pong Wong, Jie Liu, David A. Merrill, Stephen T. Chen, Susanne M. Henning, Nagichettiar Satyamurthy, Sung-Cheng Huang, David Heber, Jorge R. Barrio, Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial, The American Journal of Geriatric Psychiatry, Volume 26, Issue 3,
2018, Pages 266-277, ISSN 1064-7481, https://doi.org/10.1016/j.jagp.2017.10.010.
(https://www.sciencedirect.com/science/article/pii/S1064748117305110)
He Y, Yue Y, Zheng X, Zhang K, Chen S, Du Z. Curcumin, inflammation, and chronic diseases: how are they linked? Molecules. 2015 May 20;20(5):9183-213. doi: 10.3390/molecules20059183. PMID: 26007179; PMCID: PMC6272784.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our Chiropractors located in McKinney, near the corner of Eldorado Pkwy. and Stonebridge Dr., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diabetes and other diseases!