3 warming spices with big health benefits

When the weather cools, your body naturally craves warmth and comfort.

Enter warming spices like cinnamon, turmeric, and ginger. These fragrant powders do more than make your food cozy. They’re linked to health benefits like reduced inflammation, better digestion, and more.

Let’s explore the health benefits of these 3 classic warming spices—and share a few quick (under 15-minute!) recipes that show how to use them in everyday meals.

1. Cinnamon

Naturally sweet and soothing, cinnamon is linked to increased insulin sensitivity and stable blood sugar, especially in people with elevated blood glucose levels.

Stable blood sugar = fewer cravings.

Here are a few easy ways to use cinnamon today:

• Stir it into your morning coffee, oatmeal, or Greek yogurt.
• Sprinkle it on apple slices or toast with nut butter.
• Add a dash to chili or roasted carrots for subtle sweetness and depth.

2. Ginger

This zesty root contains gingerols and shogaols, compounds known to support digestion, ease nausea, and reduce inflammation.

Some studies show that the compounds in ginger may even reduce post-workout muscle soreness and support immune health.

Here are some easy ways to use ginger today:

• Steep a few slices in hot water for a warming tea.
• Add grated ginger to soups, stir-fries, or salad dressings.
• Blend a small chunk of ginger into a smoothie for a slightly tangy flavor.

3. Turmeric

Turmeric, known for its golden color, has an active compound called curcumin, which is linked to benefits like fighting inflammation and supporting joint, brain, and heart health. Pairing turmeric with black pepper is key to boosting its absorption and, therefore, benefits.

Here are some easy ways to use turmeric today:

• Stir into scrambled eggs or lentil soup for a warm color and flavor.
• Make a cozy golden milk latte with warm milk, turmeric, cinnamon, honey, and a pinch of black pepper.
• Blend it into any smoothie.

3 quick and easy recipes with warming winter spices

Cinnamon, ginger, and turmeric are classic warming spices with well-known health benefits. These three easy recipes put them to work in satisfying meals you can make in 15 minutes or less. Sign up for a free trial of Noom to access thousands of lightened-up recipes for any day, plus daily tips and tricks for living healthier.

Apple-Cinnamon Quinoa Breakfast Bowl

Time: 15 minutes | Serves: 1 | Calories: 331

Ingredients

• ½ cup uncooked quinoa, rinsed and drained
  
• 1 cup water
  
• Salt, to taste
  
• 1½ teaspoons ground cinnamon, divided
  
• ¼ teaspoon ground ginger
  
• ⅛ teaspoon ground nutmeg
  
• 2 tablespoons maple syrup, divided
  
• 2 tablespoons milk
  
• 1 apple, peeled and diced
  
• ⅛ teaspoon coconut oil
  

Directions

1. In a small saucepan, bring the quinoa, water, and a pinch of salt to a boil.
   
2. Cook the quinoa according to package instructions, then drain if needed.
   
3. Return the quinoa to the saucepan and stir in most of the cinnamon, the ground ginger, nutmeg, 1 tablespoon of the maple syrup, and the milk.
   
4. Remove from heat, cover, and let steam for about 10 minutes.
   
5. Transfer the quinoa to a serving bowl.
   
6. In the same saucepan, heat the coconut oil over medium-high heat.
   
7. Add the diced apple, remaining maple syrup, and remaining cinnamon.
   
8. Cook, stirring occasionally, until the apples are tender, about 5 minutes.
   
9. Spoon the cooked apples over the quinoa and serve warm.
   

Vegetable, Ginger, and Egg Soup

Time: 10 minutes | Serves: 4 | Calories per serving: 65

Ingredients

• 750 ml fresh vegetable stock
  
• 30 ml (2 tbsp) fresh root ginger, finely shredded
  
• 2 eggs
  
• 30 ml (2 tbsp) Chinese rice wine
  
• Chopped spring onions (scallions) or fresh coriander (cilantro), for garnish
  

Directions

1. Bring the vegetable stock to a boil in a medium saucepan. Add the finely shredded ginger and cook for about 3 minutes.
   
2. Meanwhile, beat the eggs in a bowl or jug. Slowly pour the eggs into the boiling soup in a steady stream, stirring the surface gently with a fork or chopsticks. The egg will set as it cooks, forming long, delicate strands.
   
3. Stir in the Chinese rice wine. Ladle the soup into bowls, garnish with spring onions or coriander, and serve hot.

Turmeric Banana Oatmeal Smoothie

Time: 10 minutes | Serves: 2 | Calories per serving: 345

Ingredients

• 1 banana
  
• 1 cup old-fashioned oats
  
• 2 dates, pitted
  
• 1 cup milk
  
• 1 teaspoon turmeric
  
• 1 teaspoon cinnamon
  
• 1 teaspoon honey
  

Directions

1. Place all ingredients in a blender and blend until smooth.
   
2. Divide between two bowls or glasses and serve immediately.