Herbs and spices offer a bounty of concentrated anti-oxidants and anti-inflammatory agents that are greater than almost any other category of foodstuffs. But best of all, spices offer a superior variety of intense flavor alternatives that shame salt and sugar by comparison. Host David Jackson opens the show in the kitchen amidst a bazaar of exotic spices. Donning his apron, it's straight into a pair of outright delicious Indian-influenced recipes, fresh and easy lamb curry and vegetarian saag aloo. Plus, his own rendition of a family recipe from Scandinavia-spiced fruit compote - that would be right at home in the Madras. The "Second Helpings" segment offers nutrition advice from resident dietician Elizabeth Kelsey. For instance, did you know that cinnamon helps lower cholesterol and blood sugar, allspice regulates blood pressure, the capsaicin in red chili peppers reduces appetite and has anti-cancer properties, and turmeric is a veritable cure-all? To close the show, David rambles the headlands and beaches near his cottage in the Outer Hebrides to remind viewers that a long walk after a good meal is one of the least strenuous yet most enjoyable ways to "Earn What You Eat," no matter where you stroll.