Have you ever had a really great bowl of daal, or chicken makhani, or vegetable korma or any other Indian dish and wondered why it was so delicious? What was it that made it so memorable for you? Maybe the quality meat in the dish – which is very important indeed! Maybe it was fresh vegetables that were picked the same day from a local farm. BUT, did you ever think it was really because of the most important part of ANY Indian dish – THE SPICES!
When I was growing up, my mom had a special container called a “Masal-u.” It was literally a big round metal container with smaller bowls inside to hold the main spices she would use in her daily cooking. She was so particular about making sure each little bowl was filled to the brim with a particular spice. And when it was time to cook, she took her metal “masalu” out and went to town making some incredible food each night.
Good indian food has the right amount of heat, sweet, and salty in it. Whether you make a veg/non-veg dish – it just doesn’t taste the same without some of the most important spices in them. As good as your meat and produce are, if you’re spices aren’t on point – food just won’t taste as good as its meant to be.
And you know what else is really great about our Indian spices aside from their taste/flavoring? There are so many health benefits to them. Seriously – that chicken tikka masala, lamb vindaloo and palak paneer you just wolfed down actually has spices in there that are helping you!! That’s a good deal in my mind!
Today I wanted to share with some information I learned about some of main Indian spices used in our foods. Not only do they add flavor to foods, but there are some pretty amazing health benefits that I didn’t realize until now!
1. Cardamom
- Type: Green, Black, White
- Green – typically found in grocery stores/most common
- White – bleached version of green
- Black – darker seed, almost black in color
- Flavor Profile: Semi-Sweet and Floral (Black has a smokier taste profile and more depth)
- Used In: Sweet & Savory Dishes
- Health Benefits: Full of Riboflavins, Niacin, Detoxes/Cleanses body internally, good for cholesterol control, gastrointestinal/cardiovascular issues, cancer control with doctors monitoring, improved blood circulation
2. Star Anise
- Flavor Profile: Sweet, Aromatic, Licorice like flavor
- Used In: Sweet & Savory Dishes
- Health Benefits: Rich in Antioxidants, Vitamin A & C which help fight early aging and diabetes. The oil of star anise contains thymol, terpineol and anethole, which is used for treating coughs and flu.
3. Cinnamon
- Flavor Profile: Warm, Sweet & Spicy
- Used In: Sweet & Savory Dishes
- Health Benefits: Boosts brain function and alertness, helps decrease anxiousness, helps control blood sugar because it helps the body respond better to insulin, improves colon function, anti-inflammatory properties to protect against heart disease, improves blood circulation, can aid in decreasing the rate of cancer cells when taken regularly and with docs observation.
4. Mustard Seeds
- Type: Black, Brown, White
- Flavor Profile: Pungent, Bitter taste
- Used In: Sauces and Savory, (Refined Mustard Oil can be used in cooking)
- Health Benefits: Helps with relief of muscular pains, psoriasis, ringworm, contact dermatitis and respiratory disorders. Since earlier times, different parts of the mustard plant have been proven beneficial in reducing migraines, cancer with doctors monitoring, diabetes, and detoxification of the body.
5. Coriander Seeds
- Flavor Profile: Refreshing, Lemony, or Lime-like flavor
- Used In: Savory
- Health Benefits: Can be used in the treatment of skin inflammation , high cholesterol levels, diarrhea, mouth ulcers, anemia, indigestion, menstrual disorders, smallpox, conjunctivitis, skin disorders, and blood sugar disorders, while also benefiting eye care
6. Cumin Seeds
- Flavor: Warm, Earthy, Nutty Flavor,
- Used In: Savory
- Health Benefits: Beneficial for the digestive system, helping with the symptoms of nausea, indigestion, diarrhea, and flatulence. Cumin contains “thymol”, a compound that stimulates stomach acid production and allows the body to get maximum nutrition from food.
7. Fenugreek
- Flavor: slightly sweet, nutty flavor often described as a cross between celery and maple
- Used In: Savory
- Health Benefits: Relief from anemia, loss of taste, fever, dandruff, stomach disorders, nausea/vomiting symptoms, respiratory disorders, mouth ulcers, sore throat, diabetes, inflammations, wounds and insomnia.
8. Cloves
- Flavor Profile: Spicier version of cinnamon with a bite of extra heat at end
- Used In: Sweet & Savory
- Health Benefits: Highest antioxidant activity of any food, antifungal, antibacterial, aphrodisiac, antiviral, antiseptic, anti-inflammatory and analgesic properties. Boost memory and blood circulation
9. Nutmeg
- Flavor Profile: Nutty and Sweet
- Used In: Sweet & Savory
- Health Benefits: Has ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function, and prevent leukemia, and improve blood circulation.
10. Turmeric
- Flavor Profile: Peppery, warm and bitter (smells like orange and ginger together)
- Used In: Savory and Curry Powder mixes for flavor and coloring
- Health Benefits: Highest antioxidant activity of any food, antifungal, antibacterial, aphrodisiac, antiviral, antiseptic, anti-inflammatory and analgesic properties. Boost memory and blood circulation
11. Bay Leaf
- Flavor Profile: Sharp, bitter taste
- Used In: Savory
- Health Benefits: Bay Leaves are rich in iron, calcium, manganese, magnesium, potassium and vitamins A and C. (Beneficial nutrients for healthy body functions)
12. Garam Masala
- Flavor Profile: Fragrant, Aromatic, Sweet & Spicy
- Consists of a blend of different spices all ground together and used as a base for many Indian recipes/dishes. Ingredients consist of (1 of many variations):
- Cumin
- Coriander
- Cinnamon
- Cardamom
- Nutmeg
- Black Pepper
- Cloves
- Health Benefits: Many due to the number of spices already incorporated into one mix and their own individual benefits already included.
There are so many other Indian spices out there that could be included in this list, but again, these are the main spices I know my mom used in her everyday cooking. And now, I use them when cooking for my family and in our Spice Culture cooking classes.
Next time you go out to eat someplace, remember what’s in your food and think about your delicious bite actually helping with your health! :O)
