Turmeric has certainly hit the headlines in recent times and for very good reason. We hear the word ‘superfood’ often but turmeric really doesn’t disappoint in this respect! It can be used in so many different recipes, alongside some other wonderful herbs and spices.
Clinical Nutritionist, Suzie Sawyer, shares her thoughts on some of her favourite herbs and spices to be using this spring time!
Few spices offer turmeric’s wealth of benefits which is why it has become such a hero. It exerts very positive effects on the liver, helping to cleanse and detoxify the body. This, in turn, helps with digestion and immunity. Additionally, turmeric delivers some great anti-inflammatory effects, so really supports any joint issues; it’s particularly good for people who do lots of exercise and frequently experience aches and pains.
The active ingredients in turmeric are compounds called curcuminoids of which curcumin is key; it has very powerful antioxidant effects to support the immune system and is a strong anti-inflammatory. There have been many positive and robust studies around turmeric but a recent review1 has looked at research into a number of health complaints. These studies certainly confirm it to be an active scavenger of free radicals which are responsible for many of our degenerative diseases.
The studies also confirmed strong anti-inflammatory effects with Turmeric helping to modulate our main inflammatory enzymes. Many of these studies have been undertaken using higher doses of turmeric than can naturally be eaten in food, therefore supplementation would be advisable for best effect, as well as using it frequently in the diet.
Turmeric is not easily absorbed by the body so the best way of enjoying its full nutritional benefit is to include it in the diet, little and often, in the form of ground turmeric. Additionally, eating turmeric with a fatty meal or including it in a recipe containing some fat really helps absorption.
A great recipe using turmeric is to marinate salmon fillets or a side of salmon with turmeric, black pepper and lemon juice. Marinate it overnight for best effects and then the salmon can be lightly baked in the oven for around 10-15 minutes (depending on the size of the salmon).
This is a pungent herb that is frequently used in curry dishes. It makes a great spring time accompaniment because it can potentially help with allergies; unfortunately these start to make themselves known at this time of year!
Coriander is also great for the digestive system and for fighting infections. Indeed, medical herbalists use both the leaves and seeds to help urinary tract infections. Coriander also kills bacteria and fungi found in meat, which is why you’ll often find it in meat dishes in India.
Coriander works well in any curry dish but one of the easiest recipes is coriander chicken; mix onion, chilli, freshly chopped coriander and some garlic together with some water. Gently fry some chicken strips in coconut oil and then add the spices! This is great served with rice of your choice.
Although saffron is one of the most expensive spices, it’s actually worth its weight in gold in terms of health benefits and it only needs to be used sparingly. It’s thought that saffron helps flush out toxins, purifies the blood, cleanses the skin and also seems to help with the assimilation of other nutrients in the recipe.
It adds amazing colour and a distinctive taste to a range of dishes such as paella, Bouillabaisse and risottos as well as desserts. And for an interesting twist on your egg-based breakfast, why not cook up some scrambled eggs and add a pinch of saffron and chilli flakes together with some mushrooms? It will certainly be a powerful start to your day!
So enjoy trying these delicious and health-giving herbs and spices this spring time.
1 Arshad Husain Rahmani et al. Role of Curcumin in Disease Prevention and Treatment. Adv Biomed Res. 2018;7:38
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