The Sundial Anti-Inflammatory Curry – 3 Spices To Lower Inflammation 

Inflammation can show up in the body in many different ways, from achy joints to sore muscles, to ongoing conditions like arthritis, and even a general feeling of being ‘under the weather’. Luckily, there are many natural remedies you can use to fight inflammation, and they taste great as well! Read to the end for our recipe for the Sundial Anti-Inflammatory Curry, a delicious way to make sure you’re getting all the benefits of these amazing spices. 

Turmeric Eases Arthritic Inflammation and Prevents Sore Muscles After a Workout

Curcumin, the active compound found in turmeric, is one of the most studied of all spices for its long history of anti-inflammatory benefits. Studies have shown that turmeric taken in higher doses has a similar effect to ibuprofen, making it a healthier alternative to traditional painkillers that can be used long term without complications. For those who suffer from ongoing conditions like arthritis, regular consumption of turmeric is a great way to reduce pain and increase flexibility. Curcumin can also help to prevent sore muscles after exercise. In several studies, those who ingested turmeric before exercise experienced a reduction in pain and recovered more quickly from their workout. 

It’s worth noting however that curcumin does not guarantee these health benefits when ingested on its own, due to rapid elimination in the body. It’s most effectively absorbed when combined with black pepper – in fact, this has been shown to increase its bioavailability by 2000%. Luckily there are plenty of turmeric supplements available that include black pepper in their ingredients and can be safely taken every day for preventative care against inflammation. 

Ginger Reduces Osteoporosis Inflammation and Enhances Bone Health

Ginger is a great alternative to turmeric for those who prefer a sweeter, more refreshing spice. It contains over a 100 active compounds that reduce oxidative stress and inflammatory markers. Studies have shown it to be particularly effective for osteoarthritis and osteoporosis, as its compounds calm the inflammatory cytokines responsible for weakening bone. Its anti-inflammatory properties also calm any pain caused by nerve damage, so it’s a great option for those suffering from sciatica. Ginger is also highly effective at improving digestion, meaning that calcium-rich foods are better absorbed by the body, thereby improving bone density and spinal health. Ginger is easy to regularly incorporate into your diet. You can steep it in hot water and drink it as tea, include it in a smoothie, or use it to spice up soups and curries. 

Capsicum Decreases Pain-Transmitting Chemicals and Eases Joint Pain

Capsicum, also known as red-hot chili pepper, is a herb topically applied to the skin. As it’s naturally warming, it’s great for easing sore muscles and joint pain, and is a surefire way to destress. Capsaicin, the active ingredient in capsicum, causes pain-transmitting chemicals to be released into the skin through the nerves, causing a warm sensation. This treatment is not necessarily immediate in its effectiveness but it’s accumulative – the NHS recommends applying capsicum cream at least once daily for six weeks to see if it’s right for you. Capsaicin is also absorbed by the nerve cells, sent all the way to the spinal cord and decreases the amount of pain-transmitting chemicals sent to the brain. We have a great capsicum cream available at Sundial Clinic, mixed with ginger and sunflower oil, which offers not only effective pain relief for isolated areas, but provides a soothing experience with a lovely fragrance. 

It’s never too late to take your first steps towards lowering inflammation. If you would like to know more, don’t hesitate to book in with one of our chiropractors or physiotherapists. In the meantime, try the Sundial Curry to help fight inflammation!

The Sundial Anti-Inflammatory Curry: Turmeric, Ginger, and Capsicum Curry with Black Pepper


  • 2 tbsp vegetable oil
  • 1 large onion, finely chopped
  • 3 garlic cloves, minced
  • 1-inch piece of fresh ginger, grated
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp chili powder (adjust to taste)
  • 1/2 tsp freshly ground black pepper
  • 2 bell peppers (capsicum), diced (use a mix of colors for more vibrant curry)
  • 1 large tomato, diced
  • 1 cup coconut milk
  • 1 cup vegetable broth
  • 1 can (15 oz) chickpeas, drained and rinsed
  • Salt, to taste
  • Fresh cilantro, chopped (for garnish)
  • Juice of half a lemon


  1. Heat the oil: In a large pan, heat the vegetable oil over medium heat.
  2. Sauté aromatics: Add the chopped onion and cook until it becomes soft and translucent, about 5-7 minutes. Add the minced garlic and grated ginger and cook for another 2 minutes until fragrant.
  3. Add spices: Stir in the turmeric, cumin, coriander, chili powder, and freshly ground black pepper. Cook for another minute, allowing the spices to release their aroma.
  4. Add vegetables: Add the diced bell peppers and cook for about 5 minutes until they begin to soften.
  5. Incorporate tomato: Add the diced tomato and cook for another 2-3 minutes until the tomato starts to break down.
  6. Add liquids and chickpeas: Pour in the coconut milk and vegetable broth. Stir well to combine. Add the chickpeas and bring the mixture to a simmer.
  7. Simmer: Reduce the heat to low and let the curry simmer for about 15-20 minutes, allowing the flavors to meld together. Stir occasionally.
  8. Season: Season with salt to taste. Add the juice of half a lemon to brighten the flavors.
  9. Garnish and serve: Garnish with freshly chopped cilantro. Serve hot with steamed rice, naan, or your favorite flatbread.


  • Adjust the chili powder and black pepper based on your spice preference.
  • This curry can also be made ahead of time and reheated, making it a great option for meal prep. In fact, it gets more flavoursome the longer the spices are left to marinade!