Why your spice rack is just as important as your medicine cabinet

Nutrition Advice


Spices are medicinal. They really are just so great for your health and also add so much flavor to your food. One of my top tips to a clean and healthy kitchen? It’s all about that spice rack. The best way to create flavourful meals that are delicious and nutritious are by getting creative with herbs and spices.

You already know that I am a big proponent of making your own healthy condiments, but using a variety of seasonings is even easier. If you’ve got a well-stocked spice rack, creating fun and healthy dishes are practically brainless.

Not only do herbs and spices add flavour to your meals, but they are also incredibly nutritious!

Here are my spice cabinet must-haves that are especially nutrient-rich:

Turmeric – A major anti-inflammatory that also tastes amazing in a variety of dishes, especially Indian food – it’s a major component of curry spice. Or, try it in my Chickpea-Free Zucchini & Turmeric Hummus!

Garlic – It adds so much flavour AND can help fight a cold because it includes allicin; it’s also highly alkalizing in the body.

Cayenne pepper – The spiciness of this herb actually helps with digestion and calms the stomach. It reduces inflammation and pain (and it also supports the metabolism). I sometimes add it to my morning lemon water!

Cinnamon – It’s anti-inflammatory and It also helps keep your blood sugar stable! I add cinnamon to all kinds of things from tea to smoothies to treats, and I love it in my Protein Pumpkin & Cinnamon Muffins.

Ginger – This is the absolute best remedy for nausea – a good tip for expecting mums. It also supports healthy digestion and immunity, as well as the metabolism. Try my Homemade Ginger Tea for a quick and easy natural tummy-soother.

Cumin – The seeds help digestion, and are a great source of iron. Studies are showing cumin can even be beneficial against cancer and diabetes. Try it out in my Carrot and Cumin Soup.

Parsley – Since it’s rich in vitamins like C, B 12, K and A, it helps your immune system strong. It supports kidney function, too, but flushing out excess fluid. The classic way to use parsley is chopped up as a garnish, but it’s actually really delish sauteed with other greens. I love adding it to eggs – my Egg White + Greens Frittata is a fav.

Mint – Another great digestive aid with antioxidant properties that can also help reduce allergy symptoms.

Basil – It’s packed with vitamins and minerals (and the oil from the leaves has been shown to prevent bacterial growth) but did you know it can also be used topically to help fight acne? Just boil the leaves, dip a cotton square in the liquid and pat it on trouble areas, let sit for 10 minutes and rinse.




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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.