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Even the simplest recipes can be elevated with a few spices—both in terms of flavor and nutritional value. But is there an optimal time to add spices during the cooking process, and could getting it wrong diminish the effects? 

In traditional Indian dishes, like curry or stews, she says adding whole spices into hot oil is the first step. Aromatic spices, such as garlic, ginger, and onion come next. Finally, sprinkle in dry, powdered spices at the end. This layering method ensures a rich, nuanced, and flavorful dish every time.

To get even more flavor from each spice, chef Akhtar Nawab says to toast them prior to cooking. "All spices have essential oils tucked inside them, and to release them, they have to be activated with heat," he explains in his bookGood for You."When you warm those spices and start to toast them, that's when those oils get released and the aroma and flavor come alive." 

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When it comes to nutrition, heat can activate certain compounds but deactivate others. This is why it's important to add spices at both the beginning and the end of the cooking process, Koya explains. 

Turmeric, for example, contains a potent compound called curcumin, which has been studied for its antioxidant and anti-inflammatory properties. Unfortunately, curcumin is not always well absorbed in the body. To make these properties more bioavailable1, Koya says they need to be activated by heat and fat. In other words, adding turmeric to hot oil at the start of the cooking process is the best way to ensure optimal nutrition. 

Afterchoosing the type of wokthat works best for you, it's time to determine if your pan needs to be seasoned. Woks that are made of porous metals like cast iron and carbon steel must be seasoned before cooking to prevent rust. This article will provide you with detailed instructions for cleaning, seasoning, and caring for your new cookware.

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Every chef has his or her own favorite method for seasoning their pans. We'll explore three of the most popular methods: stovetop seasoning, oven seasoning, and salt seasoning. Regardless of the method you use to season your wok, the first step is always to wash the wok so the bare metal is exposed.

This method uses kosher salt to develop a darkpatinaon your wok. It can also be used to refresh or re-season a pan that hasn't been used in a long time.

Seasoning your cast iron or carbon steel wok creates a patina. A seasoned wok will help infuse flavors into the dishes cooked inside, as well as provide a smooth non-stick surface. Without first seasoning your wok, any foods cooked inside will likely stick and won't have lots of flavor.

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