7 of the Most Powerful Herbs and Spices that Help You Fight Better

Nature has bestowed upon us an incredible array of herbs and spices, each brimming with unique properties that can significantly enhance our well-being. Beyond their culinary delights, many of these natural wonders contain potent compounds that can fortify our bodies and minds, empowering us to fight better in our daily battles against stress, illness, and fatigue. In this blog, we will explore seven of the most powerful herbs and spices that can bolster our resilience and overall health, enabling us to face life’s challenges with visor and vitality.

Turmeric – The Golden Wonder:

Turmeric, often referred to as the “Golden Spice of India,” is renowned for its active compound, curcumin. With powerful anti-inflammatory and antioxidant properties, curcumin aids in combating inflammation and oxidative stress, both of which are key contributors to various chronic diseases. Incorporating turmeric into your diet can help bolster your immune system, improve brain function, and support joint health, making it a valuable ally in your fight for better health.

Ashwagandha – The Adaptogen Champion:

Ashwagandha, an ancient Ayurvedic herb, is classified as an adaptogen, meaning it helps the body adapt to stress and maintain balance. It can reduce cortisol levels, which are associated with stress, and promote relaxation. Additionally, ashwagandha has been linked to improved stamina, enhanced cognitive function, and increased energy levels, making it an ideal companion in the quest for improved resilience.

Garlic – The Ailment Annihilator:

Garlic has been revered for centuries for its potential to bolster the immune system. Packed with allicin, a compound with potent antimicrobial and antiviral properties, garlic can help fend off infections and strengthen your body’s defences. Regular consumption of garlic may also support heart health by reducing cholesterol levels and regulating blood pressure, making it a vital fighter in the battle against cardiovascular issues.

Cinnamon – The Sweet Spice Warrior:

This fragrant spice not only enhances the taste of dishes but also offers numerous health benefits. Cinnamon contains powerful antioxidants that combat inflammation and promote overall well-being. Additionally, it has been shown to help regulate blood sugar levels, making it a valuable asset in the fight against diabetes and metabolic disorders.

Ginseng – The Vitality Enhancer:

Ginseng, a revered herb in traditional Chinese medicine, is well-known for its ability to boost energy levels and improve stamina. It helps the body handle physical and mental stress more effectively and may even enhance cognitive function. Regular consumption of ginseng can support the immune system, increase resilience, and improve overall vitality.

Ginger – The Zesty Defender:

Ginger is not just a spice that adds zest to your meals; it’s also a powerful fighter against inflammation and nausea. Its bioactive compounds, gingerols, have antioxidant and anti-inflammatory effects that can contribute to better joint health and alleviate muscle soreness after physical activity. Moreover, ginger can aid in digestion and improve gut health, providing a robust defence against gastrointestinal issues.

Holy Basil – The Stress Buster:

Also known as Tulsi, Holy Basil is revered for its adaptogenic properties, helping the body cope with stress and anxiety. This herb supports the adrenal glands, which are responsible for managing stress hormones. By incorporating Holy Basil into your daily routine, you can promote emotional well-being, mental clarity, and a stronger immune system.

Nature’s bountiful offering of herbs and spices provides us with powerful allies in our quest for better health and resilience. Incorporating turmeric, ashwagandha, garlic, cinnamon, ginseng, ginger, and holy basil into our diets can significantly enhance our body and health.

Herbs and Spices That Fight Inflammation

Inflammation is a natural response of the body to injury or infection. However, when inflammation becomes chronic, it can contribute to various health issues such as arthritis, heart disease, and even cancer. While there are medications available to manage inflammation, incorporating herbs and spices into your diet can provide a natural and flavourful way to combat inflammation. In this article, we will explore nine herbs and spices that have been scientifically shown to possess powerful anti-inflammatory properties.

Turmeric is a vibrant yellow spice commonly used in Indian and Asian cuisines. Curcumin, its active compound, has been extensively studied for its potent anti-inflammatory effects. Turmeric helps to reduce inflammation by inhibiting the activity of inflammatory enzymes and molecules in the body. Incorporating turmeric into your diet is as simple as adding it to curries, stir-fries, smoothies, or even golden milk.
Ginger: is well-known for its ability to soothe digestive issues, but it also possesses strong anti-inflammatory properties. Ginger, the primary bioactive compound in ginger, has been shown to reduce inflammation by inhibiting certain inflammatory pathways in the body. You can enjoy ginger by adding it to teas, stir-fries, soups, or even grated into salad dressings.
Cinnamon not only adds warmth and flavour to dishes but also possesses anti-inflammatory properties. It contains compounds such as cinnamaldehyde, which has been shown to reduce inflammation and lower the risk of chronic diseases. Sprinkle cinnamon on oatmeal, yogurt, or include it in baked goods to enjoy its health benefits.
Garlic: is a staple in many culinary traditions and has been used for centuries for its medicinal properties. It contains sulphur compounds, such as allicin, which have been found to possess anti-inflammatory and antioxidant effects. Adding garlic to your dishes not only enhances their flavour but also boosts their anti-inflammatory potential.
Rosemary is an aromatic herb that not only adds delightful flavour to dishes but also offers anti-inflammatory benefits. It contains rosmarinic acid, a compound known for its anti-inflammatory properties. Incorporate rosemary into your cooking by using it as a seasoning for roasted vegetables, grilled meats, or homemade salad dressings.
Basil: a popular herb in Mediterranean cuisine, is not only fragrant but also possesses anti-inflammatory properties. Its essential oils, such as eugenol, have been shown to inhibit inflammation in the body. Fresh basil leaves can be added to pasta dishes, soups, salads, or used to make pesto sauce.
Cloves: are dried flower buds with a strong, aromatic flavour. They are rich in compounds like eugenol and flavonoids, which possess anti-inflammatory properties. Ground cloves can be added to spice blends, baked goods, or used to infuse flavour into beverages like chai tea.
Sage is an herb that has been used for centuries due to its medicinal properties. It contains rosmarinic acid and other compounds that possess anti-inflammatory and antioxidant effects. Sage can be added to savoury dishes, used as a flavouring for roasted meats, or brewed into a refreshing tea.
Oregano is a popular herb in Mediterranean and Mexican cuisines, known for its robust flavour. It contains compounds like rosmarinic acid and carvacrol, which have been shown to possess anti-inflammatory properties. Sprinkle dried oregano onto pizzas, pasta sauces, or roasted vegetables to enjoy its flavour and anti-inflammatory benefits.

Nature provides us with a vast array of herbs and spices that not only enhance the taste of our meals but also possess remarkable anti-inflammatory properties. Incorporating these herbs and spices into your diet can help combat chronic inflammation and contribute to overall health and well-being. So, spice up your meals with these flavourful additions and embrace the natural power of herbs and spices to fight inflammation and promote a healthier life.

Health Benefits of Ashwagandha:

Nature has provided us with a vast array of herbs and plants that have been utilised for centuries to support our health and well-being. One such herb that has gained significant attention in recent years is Ashwagandha, an adaptogenic herb deeply rooted in traditional Ayurvedic medicine. Renowned for its rejuvenating and restorative properties, Ashwagandha is now garnering recognition worldwide due to its numerous health benefits, supported by scientific research. In this article, we will delve into the compelling scientific evidence that sheds light on the remarkable health benefits of Ashwagandha.

Stress Reduction and Improved Mental Well-being
In today’s fast-paced world, stress has become a common affliction. Ashwagandha has been widely studied for its stress-reducing properties. Research suggests that its active compounds, including withanolides, interact with the hypothalamic-pituitary-adrenal (HPA) axis, leading to a reduction in stress hormones like cortisol. By modulating the body’s stress response, Ashwagandha helps promote a sense of calmness and relaxation, alleviating anxiety and improving overall mental well-being.

Enhanced Cognitive Function and Memory
Ashwagandha has also been found to positively impact cognitive function and memory. Studies have revealed its ability to support neuroprotection and boost antioxidant activity in the brain, combating oxidative stress and reducing the risk of neurodegenerative diseases. Furthermore, Ashwagandha has been associated with improved attention, information processing, and overall cognitive performance, making it a promising natural supplement for individuals seeking cognitive enhancement.

Immune System Support
A robust immune system is vital for maintaining optimal health and protecting against various illnesses. Ashwagandha exhibits immunomodulatory effects, stimulating immune cells such as lymphocytes and macrophages, which play crucial roles in defending the body against pathogens. Additionally, research suggests that Ashwagandha possesses antimicrobial properties, making it a potential ally in fighting infections caused by bacteria, viruses, and fungi.

Anti-Inflammatory Properties
Chronic inflammation has been linked to a wide range of health issues, including cardiovascular disease, arthritis, and autoimmune disorders. Ashwagandha contains bioactive compounds that possess potent anti-inflammatory properties. Studies have demonstrated its ability to inhibit the production of pro-inflammatory molecules, thereby reducing inflammation in the body. By modulating the immune response and dampening excessive inflammation, Ashwagandha holds promise as a natural approach to managing inflammatory conditions.

Hormonal Balance and Sexual Health
Ashwagandha has long been utilised as an aphrodisiac and tonic for reproductive health in Ayurvedic medicine. Research supports its traditional use, revealing that Ashwagandha supplementation may enhance fertility in both men and women by improving sperm quality, testosterone levels, and semen parameters. Additionally, it has shown potential in reducing stress-related sexual dysfunction and improving sexual performance and satisfaction.

Ashwagandha, an ancient herb rooted in Ayurvedic medicine, has gained significant attention for its remarkable health benefits, backed by scientific research. From reducing stress and improving mental well-being to supporting immune function, cognitive health, and hormonal balance, Ashwagandha offers a multitude of advantages. As with any herbal supplement, it is essential to consult with a healthcare professional before incorporating Ashwagandha into your routine, especially if you have any underlying health conditions or are taking medications. Nevertheless, with its rich historical use and growing scientific evidence, Ashwagandha holds great promise as a natural and holistic approach to supporting overall health and well-being.

ALoo (potato) Paratha

ALoo (potato) Paratha is an thick, soft and flaky Indian flatbread, that can be enjoyed at any time of the day. It originates from North India and a staple in many North Indian homes, Dhabas & restaurants. It is made with whole wheat flour, boiled potatoes, spices & herbsand served with Pickle and Yogurt.

Ingredients

For dough:

5 cup wheat flour

1 tsp salt

water (for kneading)

4 tbsp oil

for stuffing:

6 medium potatoes (boiled & mashed)

3 tsp chilli powder

1 tsp ajwain

3 tsp amchur

2 tsp cumin powder

2 tsp garam masala

2 tsp salt

1.5 tsp coriander seeds

5 green chillies finely chopped.

4 tsp of fresh ginger paste

5 tbsp coriander finely chopped.

INSTRUCTIONS

how to make dough

Add 2 cups of wheat flour and 2 tsp salt to a large mixing bowl and mix well.

Add in water as needed and start to knead, then add in 2 tbsp oil and knead well to make a smooth and soft dough.

Cover the dough and leave for 10 mins.

how to make aloo stuffing for paratha:

In a large bowl place, the mashed potato, spices, green chillies and mix well ensuring all the ingredients are well combined.

how to make aloo paratha:

Get a ball sized dough and roll it out in 5 inches in diameter.

In the centre place a ball sized of the potato a stuffing and then take the edges of the dough and start pleating together and secure tight pinching off excess dough.Then sprinkle wheat flour and rollout the paratha, slightly thick.

Place the Paratha on a hot frying pan and cook the base for a minute and then flip it over to cook the other side. Keep flip the paratha once or twice more till both the sides are cooked properly.

Patra Pinwheels

Alu Wadi also known as Patra in Gujarati, are a traditional Maharashtrian-Gujarati appetizer and can be enjoyed at any time of the day. A tasty delicacy that is made with gram flour, ginger-chilli paste and a selection of spices. Easy to make, that can be served in under an hour.

Ingredients

6 washed and dried Colocasia Leaves

For the Paste

1 tsp Turmeric powder

1 tbs Jaggery

1 tsp Coriander Powder

1/2 tsp Red Chilli powder

1/2 tsp Asafoetida

2 cups Gram flour

2 tsp finely chopped ginger

2 tbs yoghurt

1/2 cup Tamarind Water

1 tbs Oil

Salt

For the Seasoning

1 tsp Cumin seeds

1 tsp Mustard seeds

1 tbs oil

1/4 tsp Asafoetida

2 tsp Sesame seeds

3 Curry leaves

2 tbs grated coconut.

Method

To make the patra paste, place all the ingredients that I have listed for the paste in the ingredients section into a large mixing bowl, to that add a little bit little water to help make a thick paste in a bowl.

After adding the water, mix everything together properly till it turns into a paste.

Take the 6 large colocasia leaves, wash them and dry them with kitchen roll. Then gently remove the thick veins of the leaves with a knife.

Now smear the besan paste evenly on the Colocasia leaf and a little bit of the besan mixture on another leaf, place it on the first leaf with the tip pointing in the opposite direction.

Keep doing this until there is 4 layers with 4 leaves, then fold the left and right-side inwards and keep smearing the besan paste while rolling to make a log.

Now Preheat the steamer, grease the steamer plates with oil and place the patra log in the steamer and cover it.

Steam for about 10 minutes, then remove it from the steamer and allow it to cool down for around 10 mins.

Once it has cooled down, cut the log into slim pinwheels.

How to make the seasoning.

Heat oil In a large wok on a medium heat, then add in the mustard seeds, cumin seeds, sesame seeds and let them crackle.

Once crackled, add in the asafoetida and curry leaves. Cook for about 30 seconds, then add in the patra pinwheels, let them cook on a low heat till they turn golden in colour.

Then take them of the heat and place them onto a platter and garnish with grated coconut and fresh and serve.

Dahi Sev Puri Recipe

Dahi Batata sev Puri is a popular Indian street food where puri (golgappa) is topped with various chutneys, masalas, boiled potatoes, fine sev, and yogurt. Make this Indian chaat using this simple

Ingredients

250 grams chilled plain yogurt

100 grams finely chopped boiled potatoes

80grams boiled whole green moong

80grams boiled black chickpeas

0.5 teaspoon salt

10-12 golgappa puri (pani puri)

0.5 tsp chaat masala

80 grams nylon sev

0.5 tsp roasted cumin powder

0.25 tsp red chili powder

50 grams coriander chutney

60 grams sweet tamarind chutney

2 tablespoons chopped fresh coriander

Instructions:

Prepare The Yogurt

Place the yogurt in medium bowl. Add in the salt, chaat masala, cumin powder, and red chili powder and mix well.

Assemble The Dahi Puri:

Place 10-12 golgappa on a small serving plate.

make a small hole in each golgappa.

Fill the golgappa with sev, boiled potatoes, cooked black gram, and cooked whole moong.

Pour the yogurt mixture all over the golgappas

Drizzle the coriander and tamarind chutney all over the golaappas.

Finally sprinkle fresh cilantro and Serve immediately.

One Pot Red Lentil Pasta

One Pot Red Lentil Pasta

This is my go to recipe on a busy day, it only takes 5-10mins to make and is a nutritionally balanced meal.

Lentil pasta is an excellent alternative as it’s high in fiber and protein. Lentils are aslo loaded with folate, iron, phosphorus and potassium. Lentil pasta is rich in fiber. Fiber intake helps reduce the risk of developing heart disease, diabetes and stroke.

Ingredients

1 can of tomato tin

1 small bowl of pasta

I small bowl of diced onion

5 cloves of minced garlic

1 tsp thyme

1 tsp oregano

500 ml veg broth

Salt and pepper to tatse

Fresh Basil

Chesse (optional)

In a large pan add in the red lentil pasta, tin tomato, diced onion and minced garlic, spices and the veg broth. Mix together, then add in salt and pepper.

Let it simmer on a slow gas till most of the liquid is absorbed.

Then add in fresh basil and mix well. After a few minutes turn of the heat.

Place is a serving bowl, add more fresh basil, chesse and enjoy.

Roasted Chickpea & Tortilla chips Salad

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Adding a rainbow salad salad to your diet help to decreases inflammation in prevent cancer. Keeps our immune system strong and our skin healthy, as well as good vision.• Keeps our bones, teeth and nails strong and also prevents blood clots.

Tortilla chips adds a crunch to the sald and thry are low in fat.

Ingredients

1 can of chickpeas

Half bag of Tortilla chips

1 tsp red chilli

Cilantro

1 tsp oinion powder

1 tsp garlic powder

1 tsp cumin powder

1 tsp salt

2 tbs lemon juice

2 tbs olive oil

Romaine lettuce

Red cabbage,

Tomatos

Sweetcorn

Avocado

Method

Drain the can of chickpeas, wash and dry them. Then place thr chikpeas in a large mixing bowl.

In a small bowl add all the spices, lemon juice and olive oil and mix together to make a smooth paste.

Preheat the oven to 400°F (200°C).

Add the spice paste to the chickpea bowl and mix well. Place the coated chickpeas in to a baking tray and roast in thr oven.

How to make the dressing:

In a blender add 1 chopped shallot, bunch of cilantro, pinch of salt, black pepper, 2 minced garlic cloves, half a lemon jucice and olive oil. Blitz till smooth and pour into a serving cup.

In a serving bowl place Romaine lettuce, red cabbage, tomatoes, sweetcorn, avocado, cilantro. Then add in the roasted chickpeas and strips of tortillas chips.

Drizzle the the dressing and mix well and serve.

Moong Dal Waffles

My moong Dal waffles are a healthy, low fat protein packed snack. They are quick and easy to make. They are best enjoyed both warm and cold.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Tapioca pearl Waffle

My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.

Ingredients

1 cup soaked & washed Sabudana

1 cup chopped coriander

1 tsp ginger paste

1 green chilli chopped

3 small potatoes

Salt as needed

1 tbs lime juice

1 tbs sunflower oil

Method

• Wash and soak Sabudana overnight.

• Steam the potatos and mash them.

• Drain the sabudana and & air dry.

• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .

• Mix well

• Make small flat pattys out of the mixture.

• grease the heated waffle maker with oil.

• Now place the flat patty in waffle maker and close it.

• Cook till the waffle patty is crispy from both sides.