Spice of life: Our top list of spices for flavour and health

culled from:tescohealthandwellbeing.com

It’s easy to forget that many spices and herbs were once in such high demand that they helped to shape the course of history due to demand for their exotic flavours and medicinal benefits. These days, spices are readily available in supermarkets everywhere so it’s very easy to take them for granted. In this article, we give you our top list of spices, their benefits and reasons why you should be using them along with some tasty recipes from our Recipe Centre to use them in.

Spices – the benefits

When it comes to cooking, spices are an essential ingredient for adding flavour. There is nothing more tantalising than the aroma of exotic spices in a favourite dish. Chances are, if you are not using spices and herbs to cook with, you are adding flavour with salt, fat or sugar instead which means extra calories. Not a good thing if you are tracking in your Food Diary. Unless you prefer a bland diet, you need flavouring in your food to really enjoy what you eat. Here are some very good reasons to use spices and herbs when cooking:

• Economical - spices are strong in flavour so a little goes a long way
• Long-lasting – spices keep for up to a year if stored properly before they lose their flavour
• Versatile – spices can be used across a wide range of foods in various ways
• Healthy – spices can be used in place of salt, sugar or fat for flavour so are better for you
• Calorie-free – spices contain no calories so you can use them freely if watching your weight

Health properties

Spices add amazing taste to your food but that’s not all they do. Many spices have been hailed as having health-giving properties due to various active ingredients they contain. While studies on their medicinal uses have yet to prove 100% conclusive, spices and herbs have been used for centuries in health remedies so there may be some truth to support these claims. That said, we would not recommend using spices in place of medicine but, in consultation with a doctor, could be used in a complementary fashion.
Here is our top list of spices to add to your spice rack:

Turmeric

This pungent yellow spice hails has long been used as a staple of Chinese and Indian medicine as well as food flavouring
Health properties: Turmeric contains the active ingredient circumin, a strong anti-inflammatory, and is high in manganese (17% of your daily intake per 2tsps), which helps to break down fats, carbs and protein in the body. Because of these properties, turmeric may help with digestive problems, boost the immune system and has even been claimed may help in the fight against cancer and Alzheimer’s disease but has yet to be proven.
Food: Turmeric tastes fabulous in curries but don’t stop there. Try it with eggs, meat, soups, dips or vegetables.
Tip: Turmeric tea is a popular remedy in India and Asia for stomach ailments.
Try turmeric in this recipe: Spiced chickpeas with rice

Cayenne pepper/chilli

Also known as the African Pepper and is a key ingredient of paprika. Contains the active ingredient capsaicin. Cayenne (or chilli) pepper is known for its hot spicy taste.
Health properties: Capsaicin is used as an ingredient in some muscle creams so is good for pain and muscle injuries. It is also said to help boost metabolism, improve circulation, and is heart healthy.
Food: Cayenne pepper can be used in anything you wish to add a spicy heat to. Chilli con carne is popular, as well as hot curries.
Tip: For something different, try adding chilli pepper flakes over white fish.
Try Cayenne/chilli in: Chilli bean soup with pitta triangles and low-fat yoghurt

Ginger

This root has a pungent, warming flavour. Originating in India, China, Africa and other warm places. ginger is used as flavouring in a myriad of foods and is a versatile and useful spice to keep on your top list of spices. The best way to use ginger is by grating the fresh root but you can also buy dried, powdered ginger and crystallised ginger.
Health properties: This spice is well known for helping with upset stomachs and cold symptoms so it’s always handy to have in the home.
Food: You can use it in cakes, cookies, drinks, soups, curries and anything that needs a warm, comforting ‘zing’ of flavour.
Tip: Ginger can help to stave off morning sickness, motion sickness and nausea in general, try eating a ginger biscuit or some crystallised ginger.
Try ginger in: Spiced lentils with sesame seeds

Cinnamon

Sourced from the bark of the cinnamomum tree, this dark red, aromatic spice is high in anti-oxidants and contains anti-inflammatory properties. Cinnamon is known to be a source of manganese, containing 45.5% of your recommended daily intake per 2 tsps.
Health properties: Cinnamon has been used in the past to help with flatulence, diarrhoea and has also been known to act as an appetite stimulant.
Food: Cinnamon has many culinary uses, particularly in baking. Try adding it as a flavouring on your morning porridge, over fruit, or as a calorie-free topping on your coffee.
Tip: Cinnamon tastes surprisingly delicious in Mediterranean dishes like lasagne, tagines and moussaka and on sweet vegetables like carrots.
Try cinnamon in: Cinnamon poached fruit salad

Nutmeg

Nutmeg comes from the shelled dried seed of the Myristica fragrans plant and is a warm, brown spice similar in taste to cinnamon. Nutmeg is a staple ingredient of seasonal Christmas cooking.
Health properties: Nutmeg has been said to help with stomach ache, toothache, diarrhoea and insomnia but again, this has yet to be proven conclusive.
Food: Try sprinkling nutmeg over egg dishes like quiche, on fruit, in desserts like custard, and on winter vegetables like sweet potatoes, turnip, carrots, cabbage, broccoli and cauliflower.
Tip: If you suffer from insomnia, try a milky drink with a little nutmeg to help you sleep at night.
Try nutmeg in: Microwave baked apples

Star anise

This robust Chinese spice has a very distinctive liquorice flavour and is a key ingredient in five spice powder which is a staple of oriental cooking. You can use it whole for flavour when cooking but remember to remove it before serving. Alternatively, you can buy powdered star anise or five spice powder which contains star anise.
Health properties: The liquorice taste of anise or aniseed has long been known to help with bloating and indigestion. Aniseed drinks like Pernod, Ouzo or Sambuca are often drunk before or after a big meal to help with digestion. If you are not an alcohol drinker, try a stick of liquorice instead!
Food: While star anise works well with sweet foods like fruit, desserts and cakes, it also complements meat dishes that contain beef, chicken, duck, fish, and pork very well.
Tip: For authentic Chinese pork ribs or Peking duck, use anise or Chinese five spice powder.
Try star anise in: Spiced apple muffins

Cumin

One of the most indispensable of all Indian spices and herbs and has a distinctive nutty flavour. Cumin contains 15.5% of your recommended daily intake of iron per 2 tsps so adding it to food if you are iron-deficient may help.
Health properties: Cumin has long been used in Indian Ayurvedic medicine to treat ailments like colic and bowel complaints. It has even been claimed to have aphrodisiac properties. Cumin is also said to be a diuretic which may help with fluid retention but again, research has proven inconclusive at this time.
Food:: Cumin has a very individual flavour and is popular in Mexican, Indian and Middle Eastern cuisine. Try it in tacos, curries, soups or add it to home-baked bread.
Tip: Toss some chickpeas in a little olive oil, coat in cumin and bake in the oven for a healthier, tasty snack alternative to peanuts or crisps.
Try cumin in: Spicy beef curry

Black pepper

Black pepper was once known as the ‘King of spices’ and was so highly prized, it was even used as currency at one time. Pepper comes in many forms and colours but black pepper has the most heat-inducing properties. It’s a great alternative to salt so make this your preferred seasoning when you sit down to eat and leave the salt cellar in the kitchen cupboard.
Health properties: Because of its heat, black pepper is said to help with arthritis, rheumatism and has strong anti-bacterial properties. Black pepper also contains 37% of your daily recommended intake of Manganese per 2 tsps. which is a big help with digesting food and breaking down fats, carbs and proteins.
Food:: Black pepper is so versatile it will go with practically any savoury dish. It has a strong, robust flavour so will complement strongly-flavoured foods like beef, red wine, venison, etc. Use sparingly on more delicately flavoured food.
Tip: Mix a little olive oil, garlic flakes, lemon juice and cracked black pepper for a tasty salad dressing.
Try black pepper in: Pepper crusted fish with marinara sauce and new potatoes

Buying and storing spices

Most spices are readily available in your local supermarkets but you can also source them online or in ethnic stores. Always store your spices in airtight jars in a dry place. Check the labels and use within their ‘best before’ dates to ensure you enjoy them at their best. When you get them home, don’t leave them in the cupboard and forget about them. Keep them visible and close to hand and don’t be afraid to experiment! Spices and herbs, if used properly and in moderation, can be the key to unlocking your talent as a culinary queen or king, as well as being a healthy alternative to salt and high-calorie flavourings. So the next time you are cooking, keep your spice rack to hand and take your food to the next level.