By BRENDA Guess who just discovered a natural remedy to inflammation and pain relief?
Yep
You guessed right
I did.
And the best part?
It was growing right in my garden.
Last year, my turmeric plants decided to not just grow but thrive.
The fleshy, knobby rhizomes pushed through the soil and multiplied generously until I found myself staring at a harvest I wasn’t fully prepared for.
I had abundance without a plan.
What do you do when you have fresh turmeric and no desire to let it waste away?
You experiment.
And somewhere between curiosity and intention, I learned about the powerful trio: turmeric, black pepper, and coconut oil.
The combination creates a highly absorbable, natural anti-inflammatory and antioxidant blend that supports immune health, joint comfort, and recovery.
Say what?
No more pain post workout!
And here’s the beauty of it all: it’s super duper yummy.
As an active person, I am no stranger to muscle soreness and the occasional joint stiffness.
To me, recovery matters.
And this felt like the solution I needed to incorporate in my daily routine to provide long lasting relief.
In this blog, I’ll share how I prepare my Tomato Onion Cucumber Salad with turmeric, coconut oil, and black pepper — how the ingredients work together, their nutritional benefits, and why this vibrant bowl has become my natural pain-relief ritual.
Ingredients (1 serving)
- 1 small red onion, chopped
- 2 medium sized tomatoes, chopped
- 1 medium-sized cucumber, chopped
- 1 ½ inch, pounded turmeric root or ¼ teaspoon of turmeric powder
- ½ tsp salt
- ½ tsp black pepper
- 1 tbsp coconut oil
Why those ingredients work so well together
Red Onion – A Flavorful Ingredient with Antioxidant Power
Red onion adds flavor while anchoring the brightness of the tomatoes, and balances the intensity of turmeric.
And nutritionally?
It’s rich in quercetin, a powerful flavonoid and polyphenol known for its anti-inflammatory and antioxidant properties.
Quercetin has been studied for supporting cardiovascular health and reducing oxidative stress.
Red onions also provide:
- Vitamin C for immune support.
- Small amounts of fiber for digestive support
- Anthocyanins which form the purple pigment linked to longevity
Tomatoes – The juicy base with Lycopene
Tomatoes form the juicy base of this salad.
They soften the boldness of turmeric and pepper while bringing natural sweetness.
They are rich in lycopene, a carotenoid antioxidant associated with reduced inflammation and heart health.
On top of bringing colour, texture and synergy, tomatoes also provide:
- Vitamin C
- Potassium
- Hydration
- Beta-carotene
Cucumber – The Hydration and Crunch Master
Cucumber, as a base, adds refreshment to the salad.
With every crunchy bite, it cools the palate—especially when turmeric’s or black pepper’s intensity rises.
It is also about 95% water content which supports hydration and is essential for muscle recovery and joint lubrication.
It also provides:
- Vitamin K for bone and blood health.
- Fiber
- Silica, a trace mineral, linked to connective tissue support
Turmeric – The Anti-Inflammatory Star
Let’s be honest, turmeric is intense.
And eating it raw requires devotion.
But can we applaud it for curcumin—its active compound?
Curcumin is widely researched for its anti-inflammatory, antioxidant, and immune-supportive properties.
It works by helping regulate inflammatory pathways in the body.
Problem is — and this is key — curcumin is not easily absorbed on its own.
That’s why the trio matters.
Coconut Oil – The Tropical Absorption Enhancer
Curcumin is fat-soluble, meaning it dissolves and absorbs best in fat.
Coconut oil provides that fat medium.
And for me?
It adds a subtle tropical warmth that softens turmeric’s sharpness.
It rounds everything out and makes the salad feel complete.
Black Pepper – The Absorption Amplifier
Here’s the magic.
Black pepper contains piperine, a compound shown to increase curcumin absorption significantly by up to 2000%, according to research.
Without black pepper, you’d still get benefits provided you have a fat medium.
With black pepper, you amplify them.
Plus, it adds warmth to each bite.
Salt – The Harmonizer
Salt enhances flavor and pulls everything together.
Just enough to awaken the ingredients.
Instructions
- Place chopped tomatoes, red onion, cucumber, black pepper, and salt into a large bowl.
- Mix gently until well combined.
- Add the pounded turmeric and coconut oil.
- Mix thoroughly until the golden color spreads evenly across the salad.
- Serve immediately, say your gratitude prayer and enjoy.
Nutritional Breakdown by Ingredient
Red Onion (~70g)
- 28 kcal
- 6 g carbohydrates
- 1 g fiber
- Rich in quercetin
Tomatoes (2 medium)
- 44 kcal
- 10 g carbohydrates
- 3 g fiber
- High in lycopene & vitamin C
Cucumber (1 medium)
- 24 kcal
- 4 g carbohydrates
- 1 g fiber
- High water content
Turmeric (fresh or powder)
- ~9 kcal
- Curcumin (anti-inflammatory compound)
- Antioxidants
Coconut Oil (1 tbsp)
- 120 kcal
- 14 g fat
- Supports fat-soluble nutrient absorption
Black Pepper
- Minimal calories
- Piperine which enhances curcumin absorption
Final Thoughts
On top of being intentional nourishment, the orange, red, purple, green, and flecks of black colours from this salad’s ingredients make eating it a colourful celebration.
Whenever I eat it, I’m reminded that I’m listening to my body and responding with care.
And doing so with something from my garden.
Plus, choosing recovery instead of pushing through discomfort.
And while food is not a miracle cure or a replacement for medical care when needed, there is something powerful about incorporating ingredients that gently support your body’s natural healing pathways.
For me, this Tomato Onion Cucumber Salad with Turmeric and Coconut Oil has become part of my rhythm — especially on days when my muscles whisper (or scream) that they’ve worked hard.
Try it.
You might just make it your own.
Adjust the turmeric level or add more cucumber to enhance the texture to your liking.
Orrrr eat it with your favourite carbohydrate.
And if nothing else — let this be your reminder that sometimes the most powerful remedies can be as simple as a salad🌿