Spice, spice, baby
Coming with a variety of health benefits, Liz Connor looks at ways to add these extra flavours to your daily diet
IF YOUR kitchen spice rack is gathering dust, or only gets used when you’re whipping up a curry, it’s time to step up your seasoning game beyond salt and pepper.
Besides adding some warmth to your winter cooking, fresh spices pack some pretty impressive health benefits – from reducing inflammation to helping the immune system fight back against pesky seasonal bugs.
“Spices, by definition, are the aromatic part of a plant – whether that’s a root, bark, flower or seed,” said Rob Hobson, head of nutrition at Healthspan (healthspan.com).
He added: “As we’re approaching the time of year when we’re exposed to annoying bugs that can leave us feeling run down, having a few key staple spices on hand could help you to keep well this winter.”
What’s more, they’re relatively cheap, last ages and you probably have most of them stashed in your cupboard already. Here are a five to begin slotting into your diet now...
1. CURRY POWDER
“Incorporating curry powder into your meals means you’ll be harnessing a multitude of benefits at once,” said Hobson. “Many spices act as antiinflammatories,” he said, which is vital as chronic inflammation has been linked to several diseases and conditions, including some cancers and rheumatoid arthritis. “A lot of research has been conducted around fenugreek in particular,” Hobson added. Studies have linked this to increased testosterone levels in men, noted its potential to aid weight loss and provide pain relief. HOW TO EAT MORE: Combine leftover roast chicken with yogurt and curry powder to use as a sandwich filling or salad ingredient?
2. GINGER
“Ginger is pungent and has aromatic citrus notes, with a peppery flavour, which is also reflected in its powdered spice form too,” said Hobson. “This root has been shown to have strong antiinflammatory properties, which are a result of the active compounds called ‘gingerols’.” HOW TO EAT MORE: Try combining ground ginger and fresh lemon with boiling water as a naturally sweet alternative to breakfast tea with refined sugar. It also works well in homemade baked goods and you can add it to post-workout smoothies for a fiery kick.
3. TURMERIC
“Turmeric has been shown to contain a compound called curcumin that acts as a powerful anti-inflammatory in the body and research has pointed out its pain relieving properties,” said Hobson. In fact, studies have found cucurmin may be just as effective as ibuprofen in treating sports-related injuries. HOW TO EAT MORE: You can add turmeric to many foods including stews, curries, pasta sauces and soups. It’s also a super easy way to add an extra kick to scrambled eggs, but don’t add too much.
4. FENNEL SEEDS
“These sweet liquorice-flavoured seeds are popular in cuisines such as those found in the Mediterranean,” said Hobson. He added that the seed is traditionally used to help relieve bloating and flatulence and that in traditional eastern medicine, it’s also used as a way to aid digestion. HOW TO EAT MORE: Fennel seeds work well in tomato-based dishes and can also be sprinkled on roasted veg. This spice is also great when combined with fresh mint to make a tea to help reduce excess gas after eating.
5. CINNAMON
“Cinnamon is a tree bark and the most common variety is called ‘cassia’,” said Hobson. “The compound responsible for its health benefits is called cinnamaldehyde, which studies have found can help fight bacterial infections.” HOW TO EAT MORE: Whether you’re a fan of cocoa or coffee, cinnamon is great to add to hot drinks. It also works well in snack bars or sprinkled over fruit or yogurt.
It doesn’t take too much effort to add more spices to your diet – the trick is finding your favourites. Whether you like a spicy kick or an earthy sweetener, make your preferred spices store cupboard essentials. Body and mind will thank you.