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Our relationship with food and eating is based on so many different factors.
The households we grew up in, what we have access to, our culture, our body image and the influences around us that we may/may not have put solid boundaries up against.
Food can be our medicine, if we start looking at it through the right lens, and move past the idea of cutting as many calories as possible and forever chasing a smaller number on the scale.
I didn’t start taking full responsibility of my own nutrition until I was about 19. I wanted to feel healthier and look good. More than that it was my first time dealing with feelings of anxiety and facing a very dysregulated nervous system and the more research I did the more I found the power in nutrition in healing the gut, reducing inflammation and easing the mind.
I was studying to be a chef and spent all my free time in the kitchen creating recipes that were full of nutrition, gathering new ingredients from local asian, Indian and Lebanese supermarkets that you couldn’t find at your local coles/woolies (back in 2014).
It was the best I had physically felt, and to this day it’s those recipes I turn back to when I’m having a low day, am fighting illness or inflammation or just want to treat my mum to a yummy meal.
At the time, I had plenty of free time during the day to be spending in the kitchen, preparing every meal and heading to the shop for any missing ingredients. It served its purpose in building my toolbox in the kitchen - however is completely unrealistic to expect of someone managing full time work/raising kids or anything that doesn’t give them 3-4 hours in total a day in the kitchen.
Today, I have my own business that I run and clients to manage, and quite simply don’t want to be spending everyday in the kitchen. It is SO easy to incorporate lots of these foods into your everyday recipes that doesn’t require you to learn any new skills.
I think every household should be stocked with some of the staples that can boost the power of any meal! The good thing about these ingredients is that they are long lasting and you don’t have to stock up too frequently.
Here is a list of my absolute GO TO ingredients that I recommend you become more acquainted with:
Turmeric
Turmeric contains curcumin, a compound known for its powerful anti-inflammatory and antioxidant effects. It is often used to reduce inflammation and even manage conditions like arthritis. You can buy turmeric in a concentrated tablet form and it’s used widely a lot of supplement mixes.
You can add turmeric to any curry or soup but the easiest way I look to add it into my food is into the water when I cook a batch of rice.
Ginger
Ginger contains compounds like gingerol that help reduce inflammation and combat oxidative stress. It has been used for centuries to relieve nausea, reduce indigestion, and promote gut health. It is always included in cold/flu remedies for its anti-inflammatory properties that can help strengthen the immune system and fight infections.
Ginger is another ingredient that is easy to add to any soup, marinade or stir fry but personally I love grating fresh ginger into a pot with boiling water, cinnamon and honey and enjoying it to help me through different parts of my menstrual cycle.
By improving blood flow and reducing inflammation, ginger can help ease the heaviness and discomfort that often accompanies premenstrual bloating and water retention. Studies have shown that ginger can be as effective as ibuprofen in relieving menstrual pain.
Cayenne pepper
Cayenne pepper is a hot chilli pepper from the Capsicum family. It contains the compound capsaicin which helps increase metabolic rate, stimulates circulation and helps regulate blood pressure.
Use it to add a hint of spice to any meal. I like to sprinkle it on top of my eggs, or straight into a loaded morning smoothie.
Maca root
Maca root is a plant native to the Andes of Peru, traditionally used for its medicinal properties that has become super popular as a dietary supplement. Maca is known for enhancing physical stamina and improving energy levels, making it popular among athletes.
Maca is a good source of vitamins and minerals, including vitamin C, copper, and iron, as well as important plant compounds like flavonoids. Its adaptogenic properties, which support the body in handling stress are also said to help increase libido, specifically in women experiencing menopause.
The hit of energy experienced after consuming maca root is undeniable but means its something I reserve for mornings only. It is super easy to sneak into smoothies, a bowl of oats, into muffin or pancake mixes before cooking or stirred into yoghurt.
Pepitas
Pepitas are the edible seeds of pumpkins, consumed raw or roasted. They are packed with important nutrients, including magnesium, iron, zinc, and protein.
The high magnesium content supports healthy blood pressure, and the omega-3 and omega-6 fatty acids found in pepitas can help reduce cholesterol levels. They also contain tryptophan, an amino acid that helps promote better sleep by encouraging serotonin and melatonin production.
An all rounder little seed, I keep them handy to top any yoghurt bowl, serving of oats and even salad with to add some crunch.
Saffron
Saffron is a spice derived from the dried stigmas of the Crocus sativus flower, native to parts of Europe and Asia. Saffron contains powerful antioxidants like crocin, picrocrocin, and safranal, which help neutralize free radicals and reduce inflammation, protecting the body from oxidative stress.
Saffron is known as a natural anti depressant. A 2013 review found that saffron supplementation significantly improved symptoms in people with depression compared to placebo.
Some research even suggests saffron can enhance memory and cognitive function, especially in older adults. It may help prevent neurodegenerative diseases like Alzheimer's by reducing brain inflammation.
Saffron can be added directly to boiling water with a blend of other goodies, but the easiest way to use it daily is by adding it to your rice before cooking, in any soups or vibrant stews you’re cooking.
Cinnamon
Cinnamon is a spice derived from the inner bark of trees from the genus Cinnamomum. There are two main types: Ceylon cinnamon (also known as “true cinnamon”), which originates from Sri Lanka, and Cassia cinnamon, which comes from China and Indonesia.
It’s important to note if you plan on adding cinnamon into your food on a regular basis - it would be a good idea to source Ceylon Cinnamon (health food stores always stock it) as Cassia cinnamon contains much higher levels of coumarin, a naturally occurring compound that can be toxic to the liver and kidneys if consumed in large amounts. Ceylon cinnamon has negligible levels of coumarin, making it a safer option for long-term use or higher doses.
Cinnamon is loaded with powerful antioxidants like polyphenols and the antioxidants in cinnamon also possess anti-inflammatory effects, which may reduce inflammation and lower the risk of diseases related to chronic inflammation.
Several studies suggest that cinnamon may help reduce blood sugar levels by improving insulin sensitivity, making it beneficial for people with type 2 diabetes. A review of studies found that consuming cinnamon can lower fasting blood sugar levels by 10-29%.
SO versatile, I use cinnamon in my smoothies, add it to tea, stir it through yoghurt and I even stew fruits into cinnamon and of course very easy to add to any baking/pancake recipe.
Parsley
Parsley is considered a superfood due to its impressive nutritional profile and health benefits. It’s rich in rich in vitamins A, C, and K, essential for immune function, skin health, and blood clotting. It's also high in folate, which supports heart health. Vitamin K in parsley is crucial for maintaining bone density and reducing the risk of fractures.
Parsley can act as a diuretic, aiding in kidney function, and helps in digestion by reducing bloating and supporting liver detox.
Widely available in both fresh and dried supply, studies suggest that dried parsley retains most of its vitamins A and K but may have reduced levels of vitamin C.
This means that both are beneficial and can be added to things like pasta sauces, salads, marinades, rice dishes and to bake vegetables. There’s no limit on what you can add this subtle herb to and is generally already stocked in your kitchen.
I’ve attached below my superfood packed Turmeric Rice recipe that utilises many of these foods to help you get started spicing up your day:
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