BESIDES adding warmth to your winter cooking, fresh spices have health benefits, says nutritionist Rob Hobson of Healthspan (healthspan.com):
CURRY POWDER: This spice blend tends to contain cumin, coriander, ginger, chilli powder, fenugreek, turmeric and black pepper, many of which act as anti-inflammatories – chronic inflammation has been linked to diseases and conditions including some cancers and rheumatoid arthritis.
How to eat more: Combine leftover roast chicken with yoghurt and curry powder and use as a sandwich filling or salad ingredient.
:: GINGER: A root shown to have strong anti-inflammatory properties, thanks to compounds called 'gingerols'. Studies have found these can help reduce pain in patients with osteoarthritis or rheumatoid arthritis, as they can inhibit the formation of free radicals.
How to eat more: Combine ground ginger and fresh lemon with boiling water as a naturally sweet alternative to tea. Also suits in baking and smoothies.
:: TURMERIC: This potent plant hails from the ginger family and grows in south-east Asia. You can sometimes find the whole roots but it's most commonly bought as a ground spice.
It contains a compound called curcumin that acts as an anti-inflammatory that may be as effective as the likes of ibuprofen in treating some sports-related injuries.
How to eat more: Add to stews, curries, pasta sauces and soups. It's also a super easy way to add an extra kick to scrambled eggs, but not too much – the earthy taste can be overpowering in large doses.
:: CINNAMON: Whether you get into the spirit of the season by creating homemade pumpkin spice lattes, or you simply love getting a noseful of it baking in your oven, this sweet spice has plenty of great benefits.
It's a tree bark; the compound most responsible for its health benefits is cinnamaldehyde, which can help fight bacterial infections.
How to eat more: A great spice to add to hot drinks. Also works well in snack bars or sprinkled over fruit or yogurt.
