Boosting Nutrition Discreetly

Hairy Basil Seeds:  Resembling Chia Seeds, you may have encountered these little beauties in Southeast Asian drinks, where they swell into delicate, jelly-like pearls once soaked in water. I first had them as a little girl in a Rose Milk Drink called Bandung, popular in Singapore and Malaysia.  It was fascinating to watch the little black seeds turn jelly-like fluffy to start with and then see them float about in the pink drink.  As I grew up, I found myself tossing them into my favourite summertime lemonades and smoothies. They add a hint of fun and, unbeknownst to most, a significant punch of fiber, iron, and omega-3s, transforming your everyday refreshment into a quiet powerhouse of nutrients. You’ll hardly know they’re there, but your body certainly will.

Tumeric:  These days, I just use the dry golden dust of health in my cooking. When making my own Jamu however, I will still prefer the fresh roots.  The vibrant yellow orange hue is due to curcumin which is a great anti-oxidant; great for your heart, nerves and blood vessel functions. The flavour is subtle, earthy, and somewhat floral but you can certainly kill a dish if you get too overzealous with the amount. The colour is more the dead give-away than the taste but that does not stop me from using it wherever I can. Think ‘nutrition’ people! So what do I do? I add them in dishes where I know I can get away with it. We are talking spaghetti bolognaise, meatball mix and when used in marinades for fish or chicken, they look divine once fried up. Not only will your dish glow, so will our health.

Cauliflower: This is perhaps the most unassuming yet versatile ingredient in this lineup. Steamed and blended, it’s the secret to luxuriously creamy sauces and soups that no one would guess easily. I’ve stirred pureed cauliflower into mashed potatoes, mac and cheese, and even pizza crusts for added fiber and vitamins. The flavour melts away, leaving behind a smoother texture that feels rich and satisfying, but without the guilt. Cauliflower is the stealth health that’s never once betrayed me—and for that, I adore it.

Nutritional Yeast: This is the darling of nutritional aficionados. Affectionately called “nooch” by its fans, it’s an unassuming flake that brings a subtle, nutty richness to anything you sprinkle it on. Its benefits are a bit of a treasure trove, packed with B vitamins, protein, and fibre that fortify your meals without demanding centre stage. Whether whisked into a creamy pasta sauce, scattered over popcorn, or even stirred into soup, it lends a whisper of umami and just enough savoury depth to make you wonder why your dish suddenly tastes so complete.

Saffron: And finally, saffron; the delicate, regal threads that bring warmth and elegance to any dish they touch. Although its deep, earthy flavour might seem powerful, a mere pinch can be added subtly enough to leave only a hint of complexity behind, enriching rice, soups, or stews with a golden hue that feels luxurious without overwhelming. Rich in antioxidants, saffron has been linked to improved mood, memory, and heart health. I’ve found it to be the perfect addition when I want something familiar yet unexpectedly enhanced—a humble dish that’s suddenly elevated with little more than a whisper of saffron’s sunny glow.

With these quiet powerhouses in your pantry, you’re primed to elevate your everyday dishes with nourishment that feels seamless and natural. They’re an invitation to eat well without turning the flavours you love into something unrecognizable. Embrace them, and watch as your favourite meals become little acts of wellness, silently filling your body with goodness.