When it comes to cooking at home, nothing is more valuable in your kitchen than your spice rack and a couple of fresh herbs on your window sill.
With a few key herbs and spices you can transform even the most boring of meals into an escape for the taste buds, a meal that can transport you to a different country or bring back memories of a hustling market place from your last holiday abroad.
Adding herbs and spices to your cooking not only transforms the taste of your meals, but provides you with a double whammy of health benefits.
Firstly, herbs and spices can add a subtle or intense flavor to your food which means you can cut down on the amount of salt that you add.
Reducing added salt in your diet can significantly reduce your risk of developing high blood pressure — the number one risk factor for stroke and a major risk factor for heart disease.
Secondly, herbs (which come from the leafy and green part of the plant) and spices (which come from the root, stem, bulb, bark or seeds of the plant) can provide significant health benefits from reducing inflammation to improving digestion.
Spices can be incorporated into pretty much each meal throughout the day. Add some cinnamon to your oatmeal, or a handful of fresh basil, parsley or chive to your salad, or slice some fresh ginger and add it to your tea for a subtle spicy twist.
Try the recipe below which uses three powerhouse spices that have some impressive health benefits.
Cinnamon: High in antioxidants, reduces inflammation and LDL cholesterol, may reduce blood pressure, and increases sensitivity to insulin which can help reduce blood sugar levels.
Ginger: Improves digestion, reduces inflammation, can lower blood sugar levels, and has been shown to reduce pain and stiffness associated with osteoarthritis.
Cardamom: Improves cardiovascular health, reduces indigestion, anti-spasmodic (reduces spasms associated with hiccups) and can be used in conjunction with ginger as an effective relief for nausea or motion sickness.
Creamy Spiced Coconut Rice Pudding
1 cup brown basmati rice
1 can (400ml) coconut milk (full fat)
1 tbsp of raw cane sugar (add to taste)
1 stick* of cinnamon (equal to about 1 tsp of ground cinnamon)
15 – 20 cardamom seeds* (equal to about ½ tsp of ground cardamom)
1 thumb-sized piece of fresh ginger, grated (more if you like)
*Grinding fresh spices will give you a sweeter, zestier taste. Grind spices in a Magic Bullet or a coffee grinder. You can substitute whole spices for pre-ground spices but the flavor will be slightly different (but still delicious).
Directions
Add 2 cups of water to a large saucepan and cook brown rice for approximately 20 minutes or until just under cooked (there should still be a small amount of water left in the saucepan).
Add coconut milk, sugar and spices, allow to simmer on lowest setting for another 15-20 minutes.
Serve warm with some chopped nuts or seeds. Makes six serving
Jessi McLennan is a registered Nutrition Coach and Practitioner and owner of Origins Nutrition.