From the October 2012 issue of Runner’s World

Spice up your food, health and running

By Liz Applegate

FRESH SALSA
Make in: 5 minutes
In a food processor, pulse together 1 to 2 deseeded chillies, 1 garlic clove, ½ small red onion, handful of fresh coriander, and 3 medium tomatoes. Add salt and pepper to taste.

FISH TACOS
Make in: 10 minutes
Sauté halibut (broken into pieces), sliced poblanos, diced onion, and fajita seasonings in olive oil. Serve in whole-grain tortillas with shredded cabbage and chipotle dressing.

MEX SALAD
Make in: 15 minutes
Sauté 350g minced beef, diced jalapeños, and chopped red onion in 1 tablespoon olive oil for 5 minutes. Toss with lettuce, diced tomatoes, black beans, corn, and taco sauce.

ROASTED CAPSICUM PIZZA
Make in: 20 minutes
On a wholemeal pre-baked pizza crust, layer grated mozzarella cheese, roasted red capsicums, baby spinach, and fetta cheese. Bake at 230°C until bubbly, about 12 minutes.

WHY CHILLI PEPPERS?

1 Add Nutritional Punch
Richly coloured chillies are packed with a range of antioxidants, including vitamin A and vitamin C. These nutrients may aid in recovery and help stave off ailments such as Alzheimer’s disease and cancer.

2 Aid Weight Loss
Peppers get their spice from capsaicin, an antioxidant compound that boosts heat production in the body, burning an extra 40 to 210 kilojoules a day. Other studies have found the compound can suppress your appetite and help you lose more belly fat.

3 Reduce Diabetes Risk
Excess insulin (a hormone that moves carbs into muscle and fat cells) is a hallmark in people with the onset of Type 2 diabetes. Research shows eating a chilli pepper–spiced meal can lower your insulin response and improve blood-sugar levels.

4 Dampen Muscle Pain
Many muscle rubs contain capsaicin. The compound’s nerve-stimulating effect alleviates pain when applied topically. Some research also shows that ingesting capsaicin helps calm inflamed muscles.

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