Spice Route

When I was 12, I spent a month eating nothing but potatoes. It wasn't by choice ... so did seven others in my family. We lived in Amritsar, India, near the Pakistan border, where an armed conflict in 1984 cut our city off from food and supplies. The only reason any of us are alive today is that my grandmother had squirreled away hundreds of potatoes. Even more amazing—and what continues to inspire me to this day as a chef in my restaurant, Purnima—is that not one of those comforting curries she prepared in that stressful time tasted the same. She also happened to have quite a stash of spices.

Nothing goes into Indian food by default. The Brahmins, mystics, and sages that historians credit with developing the Indian diet more than 7,000 years ago knew that spices, herbs, and other botanicals could have profound effects on the body. As strange as it may sound, Indians stay healthy by adding spices to their foods in the way that Americans use salt and pepper. I never even heard of over-the-counter cold medicines or pain relievers when I was a kid, and there certainly wasn't a drugstore on every corner. If I had a sore throat, for example, my grandmother would boil a teaspoon of turmeric and sugar in a cup of water. I'd drink it before bedtime and wake up feeling fine.

Turmeric isn't some weird, hard-to-find ingredient either. If you put mustard on hot dogs and hamburgers or use chili powder, you're probably already eating it. Using other Indian spices can be as simple as grilling fennel with a fillet of fish or brewing cardamom with your coffee. Here are some of the health-packed spices I use in my kitchen and the best ways to use them in yours.

Saffron

Saffron's bright orange color comes from a natural acid called crocetin, which studies suggest may help prevent neurological disorders such as Parkinson's disease. Bold color and health benefits aside, saffron also provides a hint of honey flavor. "Try coating chicken with it," says Khanna.

Researchers at the University of California at Los Angeles have found that curcumin, a chemical in turmeric, helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer's disease. Turmeric's prevalence in India, the researchers suggest, may help explain why so few of the country's senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer's Association. A different UCLA team found that curcumin might be absorbed more effectively when cooked. "It's bitter," says Khanna, "so add it in small doses to broths, sauces, and soups."

Cumin

Just half a teaspoon of these tiny seeds carries more than double the antioxidants found in half a cup of chopped tomatoes, according to the USDA, and nearly twice as much as a medium-size carrot. Sprinkle the light-brown seeds into soups and sauces to add a bittersweet peppery note.

Cardamom

This spice has many varieties, each with its own distinct flavor, but Ray Sahelian, M.D., a Los Angeles–based nutritionist, says they're all high in antioxidants. The spice can also help restore healthy levels of glutathione, which protects cells from toxins. Add the pods to your tea while it steeps or grind them with your coffee beans, a popular tradition in Middle Eastern countries. "You can knead the powder into cookie dough too," says Khanna.

Fennel

Fennel contains nearly as much potassium per cup as bananas, and upping your potassium intake is as important as decreasing salt or sodium consumption in maintaining healthy blood-pressure levels, according to researchers at the University of Texas Southwestern Medical Center. Add fresh fennel to the grill, recommends Khanna, or pour hot water over its seeds to brew a licorice-tasting tea that will open your sinuses.

Coriander

The seeds of the cilantro plant, coriander contains kaempferol, an oil that researchers at Baylor College of Medicine claim may inhibit the growth of pancreatic cancer cells. "I use coriander to add a tangy citrus flavor to my naan, an Indian flatbread that's similar to pita," says Khanna.

Star Anise

Anethole, the essential oil in star anise that gives the star-shaped spice its distinctive licorice flavor, helps reduce inflammation, according to a study at the University of Texas M. D. Anderson Cancer Center. The best way to benefit from it? Khanna suggests using the ground seeds as a rub for meats.

Vikas Khanna, 37, is the head chef at Purnima, a New York restaurant he opened after excelling on "Gordon Ramsay's Kitchen Nightmares."