#6. Cayenne pepper

It is high in vitamin A and also contains vitamin B6, vitamin E, vitamin C, riboflavin, potassium and manganese. An important ingredient found in these peppers is capsaicin (cap-say-sin), which has been known to kill prostate cancer cells. Apart from that, it also improves blood circulation, rebuilds blood cells, lowers cholesterol, emulsifies triglycerides, removes toxins from the bloodstream, in turn promoting heart health.

If you aren’t used to its spiciness, it is advised that you use it sparingly. It is great in vinegar-based sauces, with lemons in marinades to use with all types of meat.

Bonus Recipe: African Hot Sauce

Ingredients
1 dozen cayenne peppers (i.e., hot red peppers!)
1 small sweet green pepper (or bell pepper)
1 clove garlic
1 medium onion
2 cans tomato paste
4 tablespoons vinegar
1 teaspoon sugar
1 teaspoon salt

Directions
1. Remove stems of the peppers and slice in half. Then scrape off the seeds. (Be careful in this step. Wear kitchen gloves and DO NOT touch your eyes or face while handling hot peppers. Wash your hands with soap and water after you have handled hot peppers)
2. Grind hot peppers, green pepper, garlic, and onion (or use food processor) and combine all ingredients in sauce pan.
3. Simmer for 1 to 2 hours Add powdered cayenne pepper if you want that extra kick.
4. Put in jars and refrigerate; you could serve this sauce with anything and everything, including fries, cold meat leftovers, vegetable rolls and more.

#7. Cilantro (Coriander Leaves or Chinese parsley)

This miracle herb is used widely across the globe in various cuisines. Apart from seasoning and garnishing, it is also used as a powerful anti-inflammation, antioxidant, immune-boosting, anti-bacterial and natural anti-septic, anti-fungal agent. It is also known to increase HDL cholesterol (the good kind), and reduce LDL cholesterol (the bad one). It is a good source of iron, magnesium, and is helpful in fighting anemia and help easing digestion by providing fiber and prevents flatulence. During mensuration, cilantro helps ease the cramps and hormonal mood swings too.

Cilantro has a slightly tangy-citrus taste. So use it generously in salsa, guacamole, and marinades with lemons and limes.

Bonus Recipe: Citrus Orange Rice with Cilantro

Ingredients: Serve 6
2 tsp butter
1/2 cup diced onion
1 cup uncooked long grain white rice
2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ground black pepper
1/8 tsp cayenne pepper (optional)
salt to taste
1 1/2 cups orange juice
Juice of 1 big lemon
1/2 cup chicken broth
1/2 cup chopped fresh cilantro

Directions
1. In a saucepan, melt butter and add onions. Cook on medium-high heat until onions are tender.
2. Add rice, and season with cumin, garlic powder, onion powder, pepper, cayenne pepper, and salt. Don’t work the rice too much, just sift the pan instead.
3. When the rice turns golden brown, pour in orange juice, lemon juice and broth and bring to a boil. Reduce heat, cover the pan and let it simmer for 20 minutes or until rice is cooked.
4. Remove rice from heat, and generously garnish with cilantro to serve.

Nutritional Information
Calories: 171; Total Fat: 1.9g; Cholesterol: 4mg; Sodium: 209mg; Total Carbs: 34.6g; Dietary Fiber: 1g; Protein: 3.4g

#8. Rosemary

Like Lavender, Rosemary is also a popular aromatherapy ingredient. Apart from that, rosemary also improves digestion, fights against obesity, liver diseases, gastritis, bronchic asthma, and edemas. In a case of increased heart beats due to irritability, coffee or tobacco excess, rosemary calms the heart down. Rosemary’s antiseptic and tonic properties make it beneficial in the cases of fainting, influenza, hangovers, cramps, constipation, headaches, colds, cough, sinusitis or even muscular pains. As used in aromatherapy, it also normalizes blood circulation and blood pressure.

The therapeutic flavor of rosemary works best with roasted meats like lamb, pork and chicken.

Bonus Recipe: Rosemary-Garlic Roast Chicken

Ingredients: Serve 4
8 chicken breast halves
Freshly ground black pepper
Salt to taste
For marinade: 1/4 cup lemon juice
1/4 cup white wine
4 large garlic cloves
1 tbsp dried rosemary

Directions
1. Skin and prepare the chicken. In a flat dish, mix all the marinade ingredients together.
2. Put the chicken breast into the marinade dish. and stuff the rosemary and garlic into the chicken.
3. Finally sprinkle with salt and pepper and bake at 350 degrees or barbeque until done.

#9. Thyme

Thyme has been traditionally used to treat chest and respiratory problems like coughs, bronchitis, and chest congestion, but the biggest health benefit of thyme is the concentration of Vitamin K, along with iron and manganese. Also, thymol, volatile oil in thyme is found to restore cell membrane and cell structure in brain, kidney, and heart. Various flavonoids give thyme high antioxidant and as well as antibacterial properties.

Thyme, both in its fresh and dry form is quite versatile and goes well with eggs, vegetarian dishes and even lamb.

Bonus Recipe: Beef and Zucchini with Thyme

Ingredients: Serve 4
2 tbsp olive oil
1 1/2 tbsp unsalted butter
1/4 cup finely chopped onion
1 pound fresh zucchini, cut into 3″ by 1/2″ pieces
1 beef bouillon cube, crumbled (use vegetarian bouillon for vegetarian option)
1 tsp dried thyme or 1 tbsp fresh thyme, chopped
Salt and freshly ground pepper

Directions
1. In a large frying pan, melt butter with olive oil on medium heat. Add the onion and parsley and cook until pink, not brown.
2. Add the zucchini, crumbled bouillon, thyme, salt and pepper. Gently stir the pan, don’t over work the zucchini. Cover and cook until tender, from 10 to 20 minutes, checking every few minutes.
3. You could cut the zucchini even fine, to cut on the cooking time. Don’t overcook the zucchini.

#10. Parsley

Parsley has been recently found to have colon and prostate cancer-fighting properties, in its essential oil myristicin. Also, just 2 teaspoon of parsley daily, would keep your Vitamin K level high, resulting in health bones and nervous system. Also a good source of Vitamin A and Vitamin C, parsley is a powerful antioxidant with anti-inflammatory properties, giving us a healthy immune system.

Parsley is a universal garnish and also a favorite with pasta, meats or even simply fried potatoes.

Bonus Recipe: Pasta with Parsley-Walnut Pesto

Ingredients: Serve 6
1/2 cup chopped walnuts, toasted
1/4 cup extra-virgin olive oil
1 cup packed fresh flat-leaf (Italian) parsley
1/4 cup vegetable broth
6 cloves garlic, peeled
1 tbsp plain unseasoned bread crumbs
1/2 tsp coarse salt, or to taste
16 ounces spaghettini or other thin pasta

Directions
1. In a food processor, chop up walnuts, oil, parsley, broth, garlic, bread crumbs, and salt until smooth.
2. Cook pasta in boiling water until al dente (packet instructions). Save 1/4 cup of cooking liquid, and drain pasta in colander.
3. Tip the paste in a big serving bowl and top it up with parsley-walnut pesto and reserved cooking liquid. Toss lightly and serve warm.

Drive the fear of spices away with these easy 10 spice-focused dishes and welcome the health benefits along with a change of menu.