Ingredients

Nutritional profile: Ginger brings flavour and naturally occurring plant compounds to everyday meals.

Traditional use: It has long been valued in culinary traditions for its warming, aromatic quality.

In the kitchen: Grate it into curries, soups, dressings or a warm infusion. Try it in the Golden Balance Kitchari.

Nutritional profile: Garlic is a flavourful allium that contributes naturally occurring plant compounds to meals.

Traditional use: It is a longstanding staple in kitchens around the world.

In the kitchen: Gently soften it in olive oil or add it to soups, vegetables and sauces. Find it in the Green Coconut Chickpea Curry.

Nutritional profile: Onions add flavour, texture and a variety of naturally occurring plant compounds.

Traditional use: They create a foundational layer in many culinary traditions.

In the kitchen: Sauté gently as a base for soups, curries, grain dishes and roasted vegetables.

Nutritional profile: Turmeric is a colourful spice containing naturally occurring plant compounds.

Traditional use: It has been used in food traditions for generations, including in Ayurvedic-inspired cooking.

In the kitchen: Stir it into rice, vegetables or warm dishes with a little black pepper. Try it in the Golden Balance Kitchari.

Nutritional profile: Mustard seeds are tiny cruciferous powerhouses that contribute naturally occurring plant compounds, essential minerals, and antioxidant glucosinolates to meals.

Traditional use: It is a longstanding staple in kitchens around the world, particularly celebrated in ancient Ayurvedic and Mediterranean herbal traditions.

In the kitchen: Gently bloom them in hot oil until they pop, or crush them into spice rubs, dressings, and pickles. They complement the Golden Anti-Inflammatory Coconut Fish Curry.