It’s time to incorporate some sporty spices into your recovery meals, says nutritionist

Are you a fan of spicy foods? Well good news, as there’s increasing evidence to show that certain spices may have a positive effect on sports performance.

Studies have shown that consuming ginger can reduce muscle soreness and improve mobility after exercise, as well as increase muscle strength and endurance.

Turmeric, which contains curcumin, has been shown to have anti-inflammatory and antioxidant effects, which may help reduce muscle damage and improve recovery.

Meanwhile cinnamon has been found to improve insulin sensitivity, which can help regulate blood sugar levels and improve metabolism during exercise. Its anti-inflammatory properties can also help reduce, you guessed it: inflammation!

I’ve based these spicy recipes on four hero spices: turmeric, black pepper, cardamom and a traditional Ethiopian spice, Berbere – a mix based on coriander, cardamom, allspice, cumin, chillies, cloves, and cinnamon.

First up, the aroma and flavour of the black pepper sings out in this Black Pepper Cod, and it doesn’t overpower the fish, surprisingly. Easy to prepare, this dish is great for post-exercise recovery, providing anti-inflammatory properties from the spices and good-quality protein from the fish. Prepare the parcels in advance and keep them in the fridge for an easy mid-week meal.

Next, a deliciously fragrant Cardamom Chicken. Simple to prepare, this dish is a great source of protein and healthy fats. The antioxidant compounds in cardamom may help protect cells from damage and slow down and prevent inflammation in your body. Mop up the sauces with a naan bread – it’d be rude not to.

Next one of my favourite ‘souper’ soups – a spicy, sweet and citrusy Berbere-spiced (which can be found in most large supermarkets) Peanut and Sweet Potato Soup. Providing slow-releasing carbohydrate, protein, healthy fats, and a host of vitamins and minerals, it’s a great addition to any training diet. You can also prep in bulk and keep portions in the freezer.

Combining turmeric with black pepper enhances the absorption of curcumin. Try it in this colourful and intensely-flavoured Golden Turmeric Bircher. Ideal to wake you up in the morning or enjoy after a workout; you’ll not only get the anti-inflammatory spice effect, but there’s also a good ratio of carbs and protein for effective recovery.

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1. Black Pepper Cod

Prep: 5mins + 2hrs marinade time | Cook: 12mins | Serves: 2

Ingredients

• 6-8 cooked salad potatoes, sliced
• 2 pieces fresh cod
• 1 tbsp black peppercorns, freshly ground
• 1/4 tsp each of ground cardamom, cloves, cinnamon & cumin
• 1 tsp ground turmeric
• 1cm fresh ginger, grated
• 2 cloves garlic, crushed
• 1 tbsp white wine or cider vinegar
• 1 bay leaf
• 1 red chilli, cut in half lengthways
• 1 large tomato, chopped
• 1 tbsp fresh coriander, chopped

Method

1. Preheat the (fan) oven to 180°C. Mix the black pepper with the cloves, cardamom, cinnamon and turmeric. Heat a small frying pan and toast the spices very gently for about 30secs. As soon as you can smell them, stir in the garlic, ginger, bay leaf, vinegar and salt and 60ml water, and bring to the boil. Reduce the heat and simmer for 2mins.
2. Put the cod in a bowl and spoon over the spice mix. Leave to marinade for 2hrs.
3. Now arrange the potatoes onto a piece of foil and lay over the cod pieces and the rest of the marinade. Add the chopped tomato and the red chilli. Carefully bring together two opposite sides of the foil and fold over a couple of folds, then tuck in the ends so that the parcel is secure, but not too tightly wrapped.
4. Remove from the oven after 10-12mins. Open, sprinkle with coriander and serve. Scoop up the juices with naan, roti or chappati. Black pepper cod tastes great with green beans, greens or broccoli on the side.

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2. Cardamom Chicken

Prep: 5mins | Cook: 40 mins + 2-12hrs to marinade | Serves: 4

Ingredients

• 800g skinless chicken thighs
• 15-20 cardamom pods
• 4 garlic cloves, crushed
• 2cm piece ginger, grated
• 150ml natural yoghurt
• 1 tsp black pepper, freshly ground
• Zest of 1 lemon, grated
• 1 tbsp coconut oil
• 400m can coconut milk
• 3-6 green chillis, cut cut in half lengthways
• 25g fresh coriander, chopped
• 2 tbsps lemon juice

Method

1. Make the marinade. Crush the cardamom pods with a pestle and mortar, remove the outer shell and then crush the seeds to a powder. In a blender, mix the garlic, ginger and 3 tbsps of yoghurt to a paste, then add the cardamom, black pepper and lemon zest.
2. Pop the chicken in a bowl and coat well in the marinade. Cover and refrigerate for at least 2hrs.
3. Gently heat the coconut oil in a casserole dish and brown the chicken. Add the remaining yoghurt and coconut milk and bring to boil.
4. Reduce the heat, add the chillis and coriander, and simmer for about 30mins, until the chicken is cooked and the sauce thickened. Stir in the lemon juice and season with salt, to taste. Serve with rice and/or naan bread and mango chutney.

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3. Peanut and Sweet Potato Soup

Prep: 5mins | Cook: 15-20mins | Serves: 4

Ingredients

• 1 tbsp coconut oil
• 1 onion, finely sliced
• 1 stick celery, finely chopped
• 1 large sweet potato (4-500g), with peel, diced into cubes
• 1.5 tsp Berbere spice
• 1/4 tsp ground ginger
• 1 small red chilli, seeds removed & finely chopped
• 1 litre hot chicken or vegetable stock
• 2 tbsps crunchy peanut butter
• Juice of a lime

To serve

• 25g unsalted peanuts, finely chopped
• 25g fresh coriander, roughly chopped

Method

1. Heat the coconut oil on a low heat in a large saucepan and gently fry the onion for a few mins. Add the sweet potato, celery, Berbere and ground ginger and fry for a further 1-2mins. Add the chilli and 1 tbsp of the peanut butter.
2. Stir in the stock and bring the mixture to the boil. Cover and simmer for 10-15mins until the sweet potato is tender. Purée the soup in a blender until smooth. Pour back into the saucepan, add the lime juice and season to taste.
3. Stir in the remaining 1 tbsp peanut butter. If the soup is too thick, thin down with more stock.
4. Serve in bowls, sprinkled with the coriander and the finely-chopped peanuts.

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4. Golden Tumeric Bircher

Prep: 5mins + overnight in the fridge | Serves: 1

Ingredients

• 2 tbsps muesli
• 100ml almond milk
• 2 tbsps natural yoghurt
• 1 cm fresh turmeric, peeled and grated or 1 tsp ground turmeric
• Small piece fresh ginger, grated
• Pinch each of ground cinnamon, black pepper and ground cardamom
• an apple, cored and diced
• 1 small banana, mashed
• Chia seeds, pomegranate seed, toasted coconut flakes

Method

1. Combine the muesli with the milk and yoghurt. Stir in the turmeric, ginger and spices. Cover and leave in the fridge overnight, or for at least 1 hour.
2. Remove from the fridge and stir in the apple and banana. Add a little more milk or yoghurt to reach the consistency you like.
3. Decorate with the chia seeds, pomegranate seeds and toasted coconut flakes.