1. Chilli flakes and fresh herbs turn a basic tomato pasta sauce into a real hottie.

2. A combination of crushed mustard and cardamom seeds as a rub for lamb rumps is a tasty way to rev up this barbecue favourite.

3. Smoked paprika adds a sweet, warm flavour to a hearty lentil and vegetable soup.

4. Add cinnamon sticks to a Moroccan casserole (tagine). It's especially good
when dried apricots and prunes are included.

5. Grate a little peeled fresh ginger into an Asian stir-fry. This aids digestion and gives the dish an authentic fragrance and taste.

By New Idea nutritionist Nikki Hart