5 herb and spice staples to help keep the bugs at bay.
We can make our meals tastier – and healthier – by using a wide range of herbs and spices. At this time of year, I like to make sure my herb and spice cupboard is well stocked so I can easily create warming, flavoursome and health-boosting meals. My herb list is long but if I had to select a handful of winter must-haves, these are the five kitchen cupboard staples I couldn’t do without through these colder months.
There are no strangers on this list but, what they lack in novelty and sizzle, they make up for in taste, versatility, easy to find and store - and low cost to boot!
Cayenne pepper. A type of chilli pepper, cayenne pepper was originally grown in central and south America and contains vitamins A, E, C, B2, 6, K, manganese, potassium and lutein. The intense heat of chilli peppers are produced by their high concentration of a compound called capsaicin, which is found mostly in the seeds and fleshy white inner membranes. The hotter the chilli pepper, the more capsaicin it contains.
Capsaicin has a stimulating effect on the mucus membrane of the nose and sinuses, making it a great aid in helping fight off coughs, colds and sinus infections. It apparently works by shrinking the blood vessels in the nose, temporarily relieving congestion and causing the mucus secretions to become thinner and more liquid.
A 2015 study suggested that chillis may also have antibacterial properties. In lab tests, scientists found that it combatted group A Streptococci, the type of bacteria responsible for septic throats and other diseases. Research following in vitro tests have found that CAY-1, a compound found in cayenne peppers, suppressed the development of 16 different fungal strains while remaining completely non-toxic to healthy cells.
As well as a key ingredient in dishes such as Mexican, Szechuan, Indian or Thai food, you can add fresh chilli peppers, dried chilli flakes or powdered cayenne pepper to soups, dips, sautéed vegetables, or even to a hot chocolate/cocoa drink!
Cinnamon. As possibly one of the oldest spices known, cinnamon has a long history of use as a medicine. Its healing abilities come from 3 basic components in the essential oils found in the bark. It is a kitchen staple for me – but mostly for seasonal recipes as I am not a lover of the taste of cinnamon on its own. However, I’m still compelled to keep it in my top 5 - as Christmas is not Christmas without this wonder spice!
Cinnamon has been used for its anti-microbial and anti-fungal properties for thousands of years, mainly for coughs and sore throats. Among more than 80 different compounds that are found in cinnamon it is Cinnamaldehyde that gives cinnamon its odour and flavour.
Scientists have found evidence of some health benefits of cinnamon, including inhibiting the growth of certain bacteria improving fungal infections, influencing blood sugar levels and regulating immune responses. A review in BMC Complementary Medicine and Therapies also reported medical improvements from cinnamon supplementation across individual cases of salmonella, cryptosporidium infection, and drug-resistant candida.
As well as bakes such as muffins and pancakes, cinnamon can be added to drinks, porridge and other breakfast cereals and soups.
Garlic. As one of those few herbs that has a universal usage and recognition, garlic’s sulphur containing compounds - including allicin – make it a wonder medicinal plant and its daily usage aids and supports us in ways few other herbs do. It is an effective anti-microbial plant, acting on bacteria and viruses, so unsurprisingly millions of people the world over use garlic to enhance the body’s immune response and general state of wellbeing.
Despite its small size, a clove of garlic is incredibly nutritious and is an excellent source of vitamin C, vitamin B6, manganese and selenium – as well as other minerals such as phosphorous, calcium, potassium, iron and copper.
Chopping or crushing garlic stimulates the enzymatic processthat converts alliin into allicin, which has been shown to be effective not only against common infections such as colds, flu and yeast infections, but against a plethora of bacteria such as Salmonella, e-Coli and Helicobacter.
For health benefits one clove should be consumed three time a day – although this may feel very anti-social! Fortunately, for anyone who finds the taste and smell unpleasant, it is also widely available as a supplement. I prefer to add it to as many meals and dressings as possible!
Ginger. Well known for its carminative and anti-spasmodic properties, ginger is a default ‘go to’ herb for digestive issues and nausea. But did you know that ginger is rich in nutrients, including vitamin C and the B vitamins thiamine, riboflavin and niacin, along with minerals such as iron, calcium and phosphorus? It also has powerful anti-inflammatory compounds, called gingerols, which are antimicrobial and anti-inflammatory.
Ginger is a diaphoretic, which means it warms you up from the inside, making it the perfect herb for those cold winter days or a handy ingredient to add some heat to a dish.
Fresh ginger root is easy to get hold of in supermarkets. I always have some in my fridge as well as a jar of long-life ‘lazy ginger’ to hand for a quick add to those stir fries. You can also buy ginger as a powder, candied and a tincture.
You can add ginger to casseroles, curries, stir fries – or simply chop up about 2 teaspoons full and infuse as a tea with some manuka honey and a squeeze of lemon. If you really don’t like the taste but want the benefits, you can even use it as a gargle to treat sore throats.
Turmeric. This ancient herb is a relative of the ginger family and has been widely used in Asian food and medicines for thousands of years. Turmeric contains nutrients such as manganese, iron, potassium and vitamin C. However, it’s the powerful medicinal compound curcumin that’s linked to a wide range of health benefits. Curcumin is responsible for turmerics’s vivid yellow colour and is considered an anti-viral, anti-fungal, anti-inflammatory compound that can help fight off a variety of viruses, including herpes and the flu.
Whilst turmeric is a key feature of both Chinese and Ayurvedic medicine, scientists are keeping an open mind, despite its promise in lab studies. The main challenge is that curcumin is not very bioavailable (ie absorbed easily in the body). To improve its bioavailability prepare it with some freshly ground black pepper or with fat, as both help with absorption.
Powdered turmeric is as effective as fresh root and you can also get it as a tincture. Its colour, taste and multi-health versatility have made it a cupboard staple in my house and cooking for over two decades. Its great added to lentil dishes, curries and casseroles – giving your dishes a fabulous seasonal orange-yellow glow! I also love it in salad dressings as well as a drink, served in a warmed milk (my favourite is coconut milk).
Hippocrates is quoted as saying ‘Let food be thy medicine and medicine be thy food’ and there’s no better way to keep your supplement quotient down and the health properties of your meals high by ensuring you’re stocked up this winter with these flavoursome and immune-busting herbs and spices.
Home-made teas and remedies for when you’re feeling under the weather:
Ginger tea
2.5 cm slice of ginger
¼ tsp cinnamon
¼ lemon juice
2 tsp Manuka honey (optional)
1 cup hot water
Finely chop or grate the ginger and add to the water with the cinnamon, lemon juice and honey. Let it steep for 2-4 minutes before drinking.
Turmeric ‘coffee’
1 tsp turmeric powder
1 rotation of the mill of freshly ground black pepper
1 cup warmed milk (works with any milks - I love this with coconut milk)
Mix the turmeric and pepper into a paste with a small amount of the warmed milk, then pour in the rest of the milk and stir.
Cayenne pepper tea (to clear sinuses)
1/4 teaspoon (tsp) of cayenne pepper
1 cap apple cider vinegar
1 cup hot water
Mix the cayenne pepper and apple cider vinegar into the hot water.
Cayenne pepper cold remedy:
1/4 teaspoon (tsp) of cayenne pepper
1/4 tsp of ground or finely chopped ginger
1 tablespoon (tbsp) of honey (Manuka preferred)
1 tbsp of apple cider vinegar
2 tbsp of water
Combine the cayenne pepper, with the ginger, honey and apple cider vinegar with 2 tbsp of water, then taking the mixture by the teaspoon.
Sources
Books
The Encyclopaedia of Healing Foods – Murray and Pizzorno
Prescription for Nutritional Healing – Phyllis Balch
Healing Herbs – Frank J Lipp
Holistic Herbal – David Hoffman
WWW.
Healthline.com
Medicalnewstoday.com
Netdoctor.com
Webmd.com