Designed for the days when you want something gentle and comforting, this smoothie brings together ginger and fennel, both long used in everyday herbal teas, with cinnamon and turmeric. A pinch of black pepper rounds out the turmeric, whose uptake it markedly improves. Easy to prepare, it is best sipped slowly, at room temperature or nicely chilled.
Gentle fennel, ginger and turmeric smoothie for period days
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Ingredients
- 1 banana
- 1 orange
- 1 cup frozen strawberries
- 1/4 tsp fennel seeds
- 1/4 tsp ground ginger
- 1/4 tsp cinnamon
- 1/4 tsp turmeric
- 1/8 tsp black pepper
- 1 to 2 cups plant milk, fresh juice or water
Preparation
- Put all the ingredients in the blender.
- Blend until smooth and creamy.
- Serve straight away.
Tip
The black pepper is not there by chance: it greatly increases the absorption of curcumin by the body, so do not leave it out even in such a small amount.
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FAQ: your questions about the turmeric and fennel smoothie
Why mix turmeric with black pepper?
Because curcumin, the yellow pigment in turmeric, is very poorly absorbed by the digestive tract: eaten on its own, most of it leaves the body without being taken up. The piperine in black pepper slows down its breakdown by the liver and gut, which sharply increases the amount that actually reaches the bloodstream. The reference studies on the subject describe a considerable factor. In the kitchen the takeaway is simple: a pinch of pepper is enough, and some fat in the preparation helps too, as curcumin is fat-soluble.
How do you use fennel seeds in cooking?
Whole, they flavour stocks, marinades and breads, and are happily chewed at the end of a meal, as in the Indian tradition. Crushed in a mortar or ground, they release far more of their aniseed aroma: that is the form to choose for a drink or a dressing. Toast them dry for a few seconds to bring out their scent before grinding. In this smoothie, a quarter of a teaspoon is enough to give that recognisable aniseed note without overpowering the fruit.
What are the effects of curcumin and black pepper?
Curcumin is one of the most studied plant compounds in the world, with several thousand publications, yet the conclusions remain debated, not least because its poor absorption complicates trials. The piperine in black pepper is mainly known for its role in that absorption. In practical cooking terms, the pairing is above all a matter of taste and common sense: these two spices complement each other, they replace no medical follow-up, and they are no reason to skip talking to a health professional if discomfort persists.
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