SPAIN & GAIN

Nieves Barragán Mohacho, head chef at London’s Barrafina tapas bars, is a Basque Country native who appreciates the quality of produce on UK shores. The Soho branch is England’s only Michelinstarred restaurant in which diners queue for the privilege.

01- FIRE POWER

A single red powder forms the basis of Basque cooking. “Paprika – or pimento – is essential to our dishes,” says Mohacho. “We use it in all of our stocks and marinades.” Try it with calasparra rice to bring a smoky sweetness to food. It’s essential eating for you, too, with 1tsp packing 37% of your RDA of vitamin A, providing a boost for your joints and heart.

02- CULTIVATED FRAGRANCE

Saffron from the arid plateaus of Central Spain provides colour and aroma. “The La Manchan variety is the best in the world,” says Mohacho. “It adds depth to everything from stews to rice.” It can also act as an antidepressant, according to a study review by the Iranian Journal of Basic Medical Sciences. Eat and be happy.

03- NATIONAL INSURANCE

The tolosa bean is a cornerstone of Basque culture. “These beans are creamy with a thin skin that disappears in your mouth,” says Mohacho. “They’re the perfect addition to a stew.” They’re also the perfect accompaniment to your gut bacteria, which thrive on their high fibre content and immune-lifting properties.

04- GROWING POWER

To balance out hearty dishes with fresher, more fragrant notes, Mohacho goes heavy on another Spanish staple: parsley. So popular is the herb in Spain that butchers give it away free. Cultivate your own taste for it and pack in 600% of your RDA of bone-fortifying vitamin K (per 30g).

05- VIVA LA REVOLUCIÓN

Mohacho flavours dishes with peppery arbequina olive oil. “We only use this to enhance dishes, never to cook with,” she says. According to the Journal of Nutrition, being liberal with olive oil can stave off the “hallmarks of ageing” at a cellular level, so a good bottle is the best long-term investment for your larder.