HERBAL ADVISOR

cayenne

Turn up the flavor and keep sore throats and sinus congestion at bay with a dash of this fiery spice.

Made from dried ground cayenne chiles, cayenne pepper is one of the most readily available, easy-to-use sources of capsaicin, a healing substance that gives all peppers their fiery heat. The capsaicin in cayenne has the capacity to soothe a sore throat (even better than lozenges, which can dry tissues, increasing irritation). Cayenne also makes an excellent expectorant: A small taste releases fluids in the mouth, throat, and nasal passages that thin mucus, break up congestion, and flush out irritants, helping to stave off bacterial infections. Used topically in ointments, capsaicin provides significant relief from muscle and joint pain.

Choose It & Use It

Cayenne pepper adds zip to foods ranging from hot cocoa to chili and from peanut brittle to your favorite curry dish. It’s potent, so start small and taste as you go, leaning toward mild heat—some foods seasoned with cayenne become spicier over time. Caution: Nursing mothers and children under 2 should avoid cayenne.

Did You Know? Cayenne hampers pain signals that are headed for the brain.

Chilean Corn Chowder

Serves 8 This chowder is inspired by pastel de choclo, a Chilean corn and meat pie. Spice it to your taste with cayenne. The more you add, the more of its health-promoting benefits you’ll enjoy. minutes. Transfer to large bowl; set aside.

4 cups low-sodium vegetable broth 1 rib celery with leaves, chopped 2 cloves garlic, minced (2 tsp.) 1 bay leaf 1 whole thyme sprig, plus 2 Tbs. chopped fresh thyme, divided ¼ cup olive oil 1 medium onion, peeled and diced (1 cup) ¼ cup all-purpose flour 1 lb. small white potatoes, diced (4 cups) 4 cups frozen corn kernels 2 cups chopped vegan turkey roast, or 3 frozen vegan chicken cutlets, thawed 4 plum tomatoes, peeled, seeded, and diced (2 cups) 1 medium avocado, diced (1 cup) ¼ cup coarsely chopped cilantro 2 Tbs. lime juice, plus lime wedges for garnish, optional Cayenne pepper to taste 1. Bring broth, celery, garlic, bay leaf, and thyme sprig to a boil in large pot. Cover, reduce heat to low; simmer 10

and chopped, or 1 5.5-oz. pkg. vegan turkey slices, coarsely chopped

2. Heat oil in same pot over low heat. Sauté onion 6–8 minutes, until translucent. Gradually add flour, and cook, stirring constantly, 5 minutes, until smooth and beginning to dry. Gradually add broth; blend with flour. Stir in potatoes and chopped thyme. Raise heat to medium-low, and simmer 15–20 minutes, until potatoes are tender, stirring occasionally.

3. Add corn and vegan turkey, reduce heat to low, and cook 7–10 minutes more, stirring occasionally.

4. Stir in tomatoes, avocado, cilantro, and lime juice. Season with cayenne. Serve with lime wedges, if using.

Per serving: 279 cal; 9g prot; 11g total fat (2g sat fat); 38g carb; 0mg chol; 151mg sod; 6g fiber; 4g sugars