PEPPER

Pepper is harvested from the berries of pepper vines at various stages of maturity, resulting in different coloured peppercorns: green (unripe, preserved), black (mature, sundried) and white (fully ripened).

Piperine, a bioactive compound in black pepper, boosts the absorption of curcumin (an active ingredient in turmeric), which isn’t readily absorbed by the body.

Moroccan pepper-poached eggs

One teaspoon of black pepper contains 13 per cent of the daily recommended intake of manganese, which is shown to benefit bone health, metabolic function and healing after injury.

Pepper is generally rich in antioxidants, flavonoids and bioactive compounds, the most vital being piperine, the natural alkaloid that gives the spice its pungent taste. Piperine also helps lower the risk of heart disease and neurological disorders, and increases the proliferation of nutrients available for absorption into the bloodstream.

This hearty dish harnesses the power of cayenne pepper, which is believed to reduce inflammation and suppress the appetite. Along with garlic and ginger, which control blood sugar levels, this recipe makes a delicious suhoor meal.

Prep time: 15 minutes

Cook time: 5 minutes

Serves: 2

1 large brownonion

4 large garlic cloves

5cm piece fresh ginger

200g fresh tomatoes

200g red capsicums

2 tbsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

1 tbsp ras el hanout

½ tsp SpinneysFOOD Fine Cayenne Pepper

1 tbsp smoked paprika

½ tsp SpinneysFOOD Fine Sea Salt

½ tsp SpinneysFOOD Black Pepper, freshly ground 3-4 large SpinneysFOOD Organic Free-Range Eggs

To serve

Handful of SpinneysFOOD Fresh Coriander

Wholewheat pita bread

1 Finely chop the onion. Peel and crush the garlic. Peel and finely grate the ginger. Finely chop the tomatoes and slice the red capsicums. 2 Heat the oil in a large frying pan over a high heat. 3 Sauté the onion, garlic, ginger, tomatoes and capsicums until softened. Add the spices and cook for 2 minutes then season well with the salt and black pepper. 4 Create 3-4 indents in the sauce and crack the eggs into each. Reduce the heat to low and gently simmer until the egg whites start to turn opaque. Place a lid on the pan and turn off the heat. Allow to stand for 2-3 minutes or until the whites are set and the yolks are soft. 5 Roughly chop the coriander and sprinkle over the eggs. 6 Serve hot with toasted wholewheat pita bread on the side.

Cinnamon consists of dried and rolled inner layers of bark from a small evergreen tree in the laurel family. Native to Sri Lanka, it’s now further cultivated in Myanmar, Vietnam, India, Indonesia and the Seychelles.

Ginger and cinnamon assist in controlling blood sugar and oats help lower blood pressure. This hearty breakfast will keep you feeling full all day.

Prep time: 15 minutes (plus refrigeration time)

Cook time: 15 minutes

Serves: 2

For the speculaas oats

1 Granny Smith apple

2 tbsp SpinneysFOOD Organic Natural Honey

Pinch of SpinneysFOOD Fine Sea Salt

2 tbsp speculaas spice mix (see box)

180ml SpinneysFOOD Full-Fat Milk or milk alternative

1 tbsp chia seeds

2 tbsp nut butter (we used cashew-coconut butter)

1 tsp vanilla extract

45g rolled oats

For the seed crunch

2 tbsp sunflower seeds

2 tbsp pumpkin seeds

2 tsp SpinneysFOOD Organic Natural Honey

1 tsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

1 Roughly chop the apple and place in a pan with 1 tablespoon of honey, a pinch of salt and 1 tablespoon of the speculaas spice. Place the pan over a low heat. Stir occasionally and simmer until the apples are soft and tender.

2 In a small bowl combine the milk, chia, remaining honey, 1 tablespoon of speculaas spice, nut butter and vanilla extract. Add the oats and stir well. 3 In two small jars with lids, spoon half the apple mixture into the bottom of the jars, top with half the oat mixture. Repeat the layering with the remaining apple and oat mixtures. Refrigerate overnight. 4 Preheat the oven to 180°C, gas mark 4. 5 To make the seed crunch, toss all the ingredients together. Roast the seed mixture, stirring every 5 minutes until crunchy – approx. 15 minutes. 6 Serve the chilled oats with the seed crunch or microwave to serve warm.