Ayurveda Lifestyle Mentor
The Ayurveda Kitchen Series
The Ayurveda Kitchen Series outlines the uses and benefits of herbs and spices that you are likely to have in your kitchen cupboard.
Cardamon
A small pod with black seeds.
This spice is intensely sweet & savoury with a rich aroma. Cardamon is used a range of foods from hot and spicy dishes to delicious desserts and teas.
Tip: Grind cardamon seeds with coffee beans to reduce acidity and neutralise the effects of caffeine.
Clove
The most pungent of all spices are the flower buds of the clove tree.
Popular for its warm spicy flavour used widely in Ayurvedic cooking, cloves can reduce inflammation, enhance circulation, digestion and metabolism.
Cloves are great for boosting your immune system as they are high in vitamin A and C.
Turmeric
Turmeric spice is the root of a plant which can be eaten either fresh or dried.
Widely used in Ayurvedic cooking, turmeric is mildly aromatic with a bitter taste and vivid colour.
Turmeric is absorbed easier if heated or fermented.
This spice is my all time favourite for its versatility, anti-inflammatory, anti-bacterial and anti-oxidant properties.
Cinnamon
Cinnamon is an aromatic spice that is used in both sweet and savoury dishes.
​
Cinnamon is quite the healing agent loaded with antioxidants and anti-inflammatories. Cinnamon lowers blood sugar levels and has a powerful anti-diabetic effect.
This spice is often used as an alternative to honey/sweeteners for those trying to reduce their sugar intake.
Fennel Seeds
Different parts of the fennel plant are used in cooking, but you will always find the seeds either dry or powdered form.Â
Fennel seeds have a sweet liquorice-like flavour and used widely in Ayurvedic cooking.
Fennel seeds contain antibacterial and anti-inflammatory properties along with anti fungal qualities. Fennel is used to reduce inflammation, soothe upset stomachs, improve digestion and prevent gas.
My all time favourite is crushed fennel seed tea after an evening meal.
Star Anise
Star anise is a star shaped pod with an exotic flavour similar to anise, cloves or cinnamon.Â
Star anise is an integral ingredient in cooking for its liquorice flavour, culinary applications and health benefits. Star anise contains antioxidants, anti-inflammatory and antimicrobial properties and like most spices it also helps with digestive issues of gas and bloating.
Star anise adds a warm seasoning to curries, soups, stews, baking, teas and smoothies. This spice is high in iron, so a good source of energy.   Try a pinch of ground star anise on your morning porridge and you will be set-up for the day.
Caraway
Caraway spice is frequently mistaken for a fennel seed, but is in fact a small brown pod of the dried fruit of the caraway plant.
Caraway has a down-to-earth pungent flavour which is similar to coriander, liquorice and fennel. Highly aromatic and loaded with minerals and antioxidants, used in breads, deserts, curries and casseroles.
Chew raw caraway to promote appetite, help digestion and sweeten your breath.
Paprika
Paprika is a ground spice made from sweet dried peppers, used for its vibrant colour and neutral flavour (varies from sweet & mild to bitter & hot) it is the fourth most consumed spice in the world.
Paprika typically bright red, can also be brown, copper or orange in colour and brings life to almost any kind of savoury dish.
Rich in vitamin A, capsaicin, carotenoid antioxidants and anti-inflammatory properties.
Ajwain
Ajwain also known as ajowan caraway or carom are the seeds of the Ajwain herb.
Ajwain vary in colour from slightly green to brown with a pungent bitter taste and have long been used in traditional Indian cuisine and Ayurvedic medicine.
Ajwain seeds are rich in fibre, minerals, vitamins, antioxidants and anti-inflammatories.
Health benefits include weight loss, healthy digestion, reduced flatulence and relieves constipation.
Masala Chai Recipe
Ingredients
​
2 Cups Water
I Cup Milk
2 tablespoons Loose Leaf Tea (or 2 teabags)
1 Cinnamon Stick
Fresh Ginger (thumb size)
8 Cloves
4 Black Peppercorns
8 Cardamom Pods
1 Star anise
½ teaspoon Fennel Seed
Sweetener to taste
Method
Roughly crush spices in a mortar & pestle.
Place spices in a saucepan along with water and milk.
Bring to the boil.
Reduce heat and add the tea leaves.
Allow tea to steep.
Strain the warm spiced mixture into a mug, glass or teapot.
If desired add sweetener of your choice.
Masala Chai Recipe
Ingredients
​
2 Cups Water
I Cup Milk
2 tablespoons Loose Leaf Tea (or 2 teabags)
1 Cinnamon Stick
Fresh Ginger (thumb size)
8 Cloves
4 Black Peppercorns
8 Cardamom Pods
1 Star anise
½ teaspoon Fennel Seed
Sweetener to taste
Method
Roughly crush spices in a mortar & pestle.
Place spices in a saucepan along with water and milk.
Bring to the boil.
Reduce heat and add the tea leaves.
Allow tea to steep.
Strain the warm spiced mixture into a mug, glass or teapot.
If desired add sweetener of your choice.
Celery Seeds
Celery seed is a spice used in salads, sauces, dressings, brines, pickling and dry rubs for its scent and bitter flavouring.
It doesn’t come from the tall green plant we grow and eat, but rather from an ancestor of that plant known as wild celery or smallage.
A small seed the size of a poppy seed, dark green-brown in colour; rich in vitamins and nutrients.
Celery seed stimulates digestion and enhances liver health.
Used in Ayurvedic medicine primarily as a diuretic and relief of colds and flu.
Pepper
Pepper is a warming spice, pungent in taste, light to digest and improves the flavour of food, while increasing appetite and improving digestion.
Culinary uses are endless and is used so extensively that’s it’s likely to be noticed only in its absence from the kitchen. It is one of the most widely used spices in the world so rightly known as the king of spices.
Both black and white peppercorns originate as green berries from the piper nigrum plant. Processing produces the difference in colour. Black peppercorns are sun dried and white peppercorns have had their outer layer removed.
Although most valued for cooking, it’s medicinal qualities far outshine its flavour profile. Used extensively in Ayurveda for cleansing and antioxidant properties. Pepper is a carminative (expels gas), is antibacterial, anti-fungal and anti-inflammatory in nature.
Cayenne Pepper
With a hot, pungent and biting flavour, cayenne pepper is among the most common spices in the world. Cayenne pepper is used in both fresh form or as a dried powder in many cuisines. Rich in vitamins A, B6, C (6 times higher than an orange) E, iron, copper and manganese and contains powerful antioxidants which help the body remove free radicals.
According to Ayurveda consuming cayenne pepper increases the secretion of hydrochloric acid that helps digest food and benefits the digestive system.
Nutmeg
Delicious versatile spice with a variety of uses in the kitchen. With a rich aroma and woody bittersweet flavour with hints of clove. It’s a warming spice which contributes the pungent, bitter and astringent tastes which at times can be overpowering and to be used sparingly.
Commonly used in desserts and baking and scrumptious when sprinkled on porridge or yogurt.
Contains powerful antioxidants, anti inflammatories and antibacterial properties.
Nutmeg boosts mood, enhances blood sugar control and reduces risk factors for heart disease.
Freshly grated nutmeg has way more flavour and aroma than ready-made ground nutmeg.
Garam Masala
Garam means ‘hot’ and masala means ‘spice blend’. It’s not actually spicy hot, the heat refers to heating the body with warm spices.
There is no exact recipe for Garam Masala as everyone has their own personal mix; but store bought pre-mix is made up of cinnamon, mustard seeds, peppercorns, mace, coriander seeds, cumin seeds, nutmeg and cardamon pods toasted and then ground to a powder.
Rich in antioxidants, anti-inflammatories and boosts digestion.
Add at the end of cooking to accentuate the flavours and aroma.
Jaggery
Jaggery (Gur) is raw concentrated unrefined juice of sugarcane without separation of the molasses and crystals.
Jaggery is healthier than sugar it’s made with natural processes without chemicals and used extensively in Indian cuisine and Ayurvedic medicines.
Jaggery can be golden brown to almost black in colour with varying textures and flavour.
A recommended replacement to sweeteners in drinks and baking as it doesn’t add moisture or lose nutrients when heated. High in nutrients, aids digestion, flushes out toxins and rich in anti-oxidants.
Jaggery’s glycemic index is very high so not recommended for diabetics.
Bay Leaves
Bay leaves are a fragrant leaf from the Laurel tree. Bay leaves are used in cooking both as a herb and as a spice.
​
Bay leaves are used either whole, dried, fresh or ground into a powder. The dry leaves are pungent and aromatic and should be used sparingly; fresh leaves are very mild with an undeveloped floral flavour. Bay leaves combine well with most other spices like cinnamon, cardamom, cloves and pepper. Commonly used in soups, stews, dhals and curries.
​
Rich source of vitamin A & C, iron, potassium, calcium and magnesium. In Ayurveda, bay leaves are used to help soothe ailments like indigestion and respiratory problems. The leaves contain enzymes that help breakdown proteins and digest food faster.
​
Tip of the day: Infuse 3-4 dry bay leaves with a cinnamon stick or ½ teaspoon of ground cinnamon to make herbal tea. This simple combination becomes the perfect pair that will help burn stubborn fat! Don’t go mad and over-do the herbal concoction, as too much can lower your blood pressure and make you feel drowsy.
Fenugreek
Fenugreek (methi) comes in powder form or hard cube-like chips. Used extensively in Ayurvedic food preparations as dhal, sambar and spice mixes as it combines well with fennel, cumin, coriander, turmeric and ginger.
Fenugreek adds a sweet nutty flavour similar to maple syrup and smells delicious.
Fenugreek chips when brewed as a digestive herbal tea help lower blood sugar levels, reduce cholesterol and inflammation and help control appetite.
Try boiling a tablespoon of the hard chips to 2 cups of water 5-10mins, drain and drink throughout the day. Don’t over-do it though as it can cause stomach upsets and slow blood clotting (do not use if taking blood thinners).
Cumin
Cumin is widely used in cuisines all over the world for its unique savoury flavour with an earthy, warming and aromatic character with a bit of both sweetness and bitterness.
Cumin is available as both whole seeds and ground powder, however ground cumin is more concentrated than the whole seeds so you will need less in a dish.
Traditionally whole cumin seeds are added to hot oil at the start of the dish so the flavour infuses the oil and therefore the rest of the ingredients. Ground cumin is made by grinding dry roasted cumin seeds.
The use of cumin as a spice increases antioxidant intake, promotes digestion, boosts immunity, is high in iron, improves blood sugar control and helps fight certain types of bacterial and fungal infections.
Hing
Hing also known as Asafoetida, is an Indian spice used for flavouring food and used in herbal medicines.
Hing has a strong pungent flavour and unpleasant smell, used primarily as a garlic or onion substitute.
Use sparingly (a pinch goes a long way) and always sauté in oil or ghee. Well known for its unique flavour and health benefits of enhanced digestion, preventing bloating and wind.
Saffron
Saffron, also known as the “sunshine spice” derives from the stigma or stem of the crocus sativus flower which are hand-picked and dried. Saffron remains the most elusive and expensive spices by weight in the world (the flower only produces 3 stigma).
​
Saffron is used mainly as a seasoning in a variety of cuisines for its taste and aroma are sweet and slightly earthy, you will smell it quicker than taste it and its used in sweet and savoury preparations. Easy to add to your diet in herbal drinks, coffee or even boiled rice.
​
High in antioxidants with health benefits ranging from improved mood, and circulation, acts as an aphrodisiac as well as reduced PMS symptoms and enhanced weight loss. A mineral rice spice with a good source of copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium.
Chlorophyll
Chlorophyll, the substance responsible for making plants green and healthy. It is high in vitamins, antioxidants and therapeutic properties. It is able to purify the body, relieve inflammation and act as revitalising tonic.
You can get chlorophyll from either green leafy plants, supplements or liquid form. My choice is liquid chlorophyll which is easily added to your water bottle each morning. It can taste a little earthy (I like that) but if that’s not for you, you can buy mint flavoured chlorophyll.
It is simply liquid gold. Remember, there is no such thing as a quick fix so if you over-do it and take excessive amounts (especially on an empty stomach) it could possibly result in an upset tummy, cramps and/or diarrhoea.
​