8 healthy ways to enjoy spices

Brighten rice

Saffron is pricey, but you need only a tiny bit for big flavour. Its pretty red-orange colour also enhances dishes: Try it in paella, risotto or basmati pilaf.

Make a healthy broth

Combine two cups (500 mL) water with a few splashes of white wine, plus coriander seeds, peppercorns, chunks of bell or hot pepper, slices of ginger and a handful of fresh cilantro. Simmer gently, covered, for 30 minutes. Strain and use to cook rice or poach fish.

Healthy pita snack

Cut pita bread into quarters. Brush with a mixture of ground cumin, black pepper and olive oil, and bake until crisp. These are also great with soup.

Spice up dessert

Add a pinch of saffron, ground coriander or ground black pepper to the batter for a lemon cake, scones or biscuits. Or mix into rice pudding with raisins and toasted almonds.

Easy vegan side

Lightly roast cumin seeds in a dry pan and add to cooked bulgur, quinoa or couscous along with chopped cashews or pistachios, and dried apricots.

Salmon au poivre

If you like how the French classic steak au poivre is coated with crushed peppercorns and then seared, try the same technique on salmon-or on tofu or chicken.

Fresh take on potatoes

Sauté cubes of blanched potato chunks and cauliflower florets in olive oil with cumin, coriander and turmeric until nicely browned and tender. Serve with roast meat or fish.

Cool a curry

To make yogurt raita, grate cucumber into plain yogurt, then add a small chopped seeded tomato and a little cumin and turmeric.

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• 6 health benefits of spices