Fridge Wisdom

Add flavor to your food without extra calories with these 5 cooking tips. By Liz Applegate, Runner's World Spices do more than make your food taste better — they're loaded with antioxidants and healthy compounds. Store spices in an airtight container away from light and heat and they'll last for many years. Ginger: This root-like spice contains polyphenols, a group of powerful anti-inflammatory compounds. Studies show that one half to one gram (about a half teaspoon) of ginger daily can reduce joint pain, offering runners an alternative to ibuprofen for postrun aches. Get Cooking: Stir-fry thinly sliced fresh ginger or whisk grated ginger into a homemade salad dressing. Add the powdered version to any muffin or quick-bread recipe. Turmeric: This bright yellow curry spice gets its color — and health benefits — from a compound called curcumin. Scientists believe curcumin may lessen muscle soreness postexercise, as well as protect the brain from diseases such as Alzheimer's. Get Cooking: Use pure turmeric, not a curry blend, for the most benefits. Its earthy aroma goes well with rice or sprinkled in a seafood stew. Cinnamon: Studies indicate that daily consumption of this spice may lower borderline and high fasting blood-sugar levels, which are precursors to type 2 diabetes. Get Cooking: Sprinkle into hot or cold cereal, fruit smoothies, or baked fruit desserts. Cinnamon also adds flavor to root vegetables and whole grains. Vanilla: The rich flavor of vanilla comes from two powerful antioxidants that may help reduce muscle soreness and ward off age-related diseases that have their origins in oxidative damage. Get Cooking: Mix a few drops of vanilla extract into your pancake, waffle, and French toast batter or in plain low-fat yogurt. Red Chili Pepper: In some studies, consuming capsaicin, the spicy hot phytochemical in peppers, reduced osteoarthritis pain. It also has been shown to cause a short-term spike in metabolism, allowing your body to burn a few extra calories. Get Cooking: Add pepper flakes or powder to marinades, soups, pasta sauces, and salsa. Provided by Runner's World