Spice it up
While it is important to have variety in the foods you eat it’s also important to add as many extra vitamins as you can. Herbs and spices are an ideal way to do this. Growing a herb garden is easy (a word of warning - only grow mint in pots else it will take over your whole garden) and does not require a lot of space. You can even grow potted herbs in a sunlight window in the kitchen to save you from going in and out. If you really cannot grow your own, most supermarkets have a variety of fresh herbs on offer.
Herbs and spices add flavour to dishes (thereby reducing the need for added salt) as well as valuable micronutrients to dishes. There are a plethora of herbs and spices available so it's inevitable that you will find something you like. If you're looking for bang for your buck, the following nine are considered some of the most potent in terms of health benefits so are a good place to start if you are new to the game.
Chilli boosts metabolism thanks to capsaicin, the compound that gives chilli its kick. Chilli can also stimulate the brain to produce chemicals to make us feel less hungry. If you’re after something less brutal in terms of heat, capsinoids are also present in paprika which you can use in place of chilli. Chilli or paprika can be used in Thai and Mexican dishes
Cinnamon, the king of spices, ranks number one in terms of protective antioxidants of the most common spices. Packed with manganese, calcium, iron, vitamin K, copper and magnesium cinnamon also offers anti-inflammatory properties. Half a teaspoon of cinnamon every day can have positive effects on blood sugar levels, digestion and immunity as well as providing protection against heart disease, reducing the risk of diabetes and neurodegenerative disease. Cinnamon is great on oats or porridge, in smoothies, pancake mix or stewed fruit and is surprisingly delicious on roasted carrots or sweet potato. You can even mix it into peanut butter to use as a spread on fruit or celery sticks.
Garlic is great to combat sickness and improve heart health. It can be added to a variety of dishes and there are some people that even eat it whole. I’m no expert on garlic, other than the avoidance of it, as I have an anaphylactic allergy to garlic and onion.
Ginger soothes the stomach (popular, therefore, for people with morning sickness) and has anti-inflammatory properties that ease the pain of arthritis. Ginger is a staple ingredient in pho, satay and curries. Ginger tea is popular.
Parsley is rich in vitamins K, C and A as well as iron, folate, potassium, calcium, magnesium, folate and manganese. It improves digestion and acts as a natural diuretic helping to beat the bloat. Parsley also helps with urinary tract infections and bad breath. Parsley also helps balance hormones, important for those trying to boost fertility or deal with the side effects of PMS. Parley is easy to cook with - great in soups and stews, with lemon on chicken or salmon, added to rice salad or direct in green juice.
Rosemary enhances mental focus and consumption has been proven to aid memory and alertness. Rosemary is a must for roasted potatoes in my opinion. Rosemary can also be used to spike meat before roasting or even as a skewer (soak it in cold water first) for kebabs. As rosemary leaves tend to be spikey so it’s generally best to remove them from a dish before serving.
Sage is renowned for its memory benefits and the ability to soothe a sore throat. Sage has quite a strong flavour so a little goes a long way in pork, beef, duck or chicken recipes. Sage is traditionally used with fatty meats and is often combined with butter as a pasta sauce.
Tumeric, alongside one of its healing compounds curcumin, is one of the world’s most powerful herbs - fighting and reversing disease. Tumeric fights inflammation but it can also prevent blood clots, reduce depression, treat arthritis improve skin health, ward off diabetes, reduce the growth of fat cells, lower cholesterol, treat pain and detoxify the liver. Tumeric lattes are making their way into cafe culture. You can add turmeric to eggs before scrambling, toss it over vegetables before roasting, add to rice dishes and soups or blend it into a smoothie.
Vanilla acts as an antioxidant, is antibacterial (it's great for treating cold sores), reduces inflammation, boosts mental health, lowers cholesterol and even reduces fever. As with cinnamon, vanilla makes a great addition to oats and pancakes. It also makes for a great addition to stewed fruit.
