Health-boosting dishes By Elyane Lebre
Most of us are happy just to add salt, pepper or a few herbs to our meals. Every so often we branch out and make a couscous, lamb curry or mustard sauce, but all too often spices are left to fester at the back of a cupboard… This is a real shame as, in addition to adding flavour, spices have another trump card: they are good for our health.
Most of us are happy just to add salt, pepper or a few herbs to our meals. Every so often we branch out and make a couscous, lamb curry or mustard sauce, but all too often spices are left to fester at the back of a cupboard… This is a real shame as, in addition to adding flavour, spices have another trump card: they are good for our health.
When used in cooking, they help to reduce the amount of salt, fat and calories required by making the food more exciting. But they also have the ability to speed up our metabolism, increase our feeling of fullness, and reduce cardiovascular risk factors. In short, they are jewels in powder form, remarkable for both their simplicity and their efficiency.
Sheila West, who has a PhD from Pennsylvania State University, discovered that a blend of spices added to a lipid-rich meal decreases post-prandial insulin levels by 21% and triglyceride levels by 31%, compared with the same meal prepared without spices. This first-rate blend, made up of cinnamon, turmeric, rosemary, oregano, garlic, cloves, black pepper and paprika, also increased antioxidant defences by 13%.
Why not use spices for remedial as well as gustatory purposes, to counter your body’s weaknesses?
Give the following a try:
- Turmeric is said to have anti-carcinogenic properties (in certain cases, it is said to stabilise colorectal cancer) and is an anti-inflammatory. Furthermore, it is said to reduce the symptoms of osteoarthritis and rheumatoid arthritis, such as pain and inflammation. Curcumin or turmeride could protect against skin diseases, colitis, stomach ulcers, cholesterol and even Alzheimer’s. However, we must not get carried away as most of these studies were carried out in vitro.
- Cinnamon improves blood sugar levels and insulin sensitivity, and has a great antioxidant rating.
- Ginger is an anti-inflammatory that stimulates the production of interferon, which helps fight viruses and ease rheumatoid arthritis.
- Cloves: half a teaspoonful of cloves provides more antioxidants than 125g of blueberries, which are a well-known “superfood”. A great weapon for fighting bacteria and viruses, this renowned anti-inflammatory has a very strong flavour so should be used in moderation!
- Smoked paprika contains capsaicin, which stimulates and protects against cell damage, as does chilli and horseradish, both antioxidants and decongestants.
- Celery salt is rich in iron and calcium and has a slightly bitter taste, meaning it heightens the taste buds and is a good replacement for salt.
Cumin seeds, yellow mustard seeds, ground nutmeg, saffron, chilli, black and white pepper, and Cayenne and Sichuan pepper not only make food less bland but also have outstanding antioxidant ratings.
So, give your taste buds a treat by adding these nutritional treasures to your favourite dishes!
Elyane Lebre
Well-known journalist and reporter for TF1, Vogue, Elle and Psychologies. Member of the French Anti-Aging Association (AFAA). Specialist in dietary techniques used to prevent aging. Followed the “Chef on Raw and Living Food” training course in Montreal and New York.
For more information: www.nutridelix.com
