Stock up with spices

Spices add a wonderful flavour to food and can reduce the need for adding extra salt. Here are a few useful facts about these ancient superfoods:

• Polyphenols, a type of plant compound, provide one of the main health benefits associated with herbs and spices. Polyphenols are also found in certain fruit and vegetables, tea and red wine.

• Spices are energy-free and low in sodium

• They are easy to use and require minimal or no preparation

• They can reduce the need for adding sugar, e.g. by adding cinnamon powder to porridge, into muesli and plain yoghurt, onto vegetables or into tea.

• Turmeric powder has a gingery bitter flavour and can be added to scrambled eggs, roast vegetables, rice, soups, smoothies, curries, dips and baked products.

• Fennel seeds have a mild liquorice flavour and may be toasted in a dry frying pan before grinding or crushing. They can be added to curries, sprinkled over fish or meat, added to couscous, lentil or bulgur wheat dishes. They also add a delicious flavour to baked goods.