For thousands of years, the many herbs and spices of the Far East have brought an aromatic and flavorful punch to Indian cuisine. In more recent years however, science has proven that these spices also possess a host of medicinal qualities.
One particular spice blend sits on the shelves of many kitchens across South Asia, revered for its slight sweet and savory character, as well as its abundance of health benefits…
I’m talking about garam masala.
At my house, garam masala is our go-to when we want to add an Indian dimension to our dishes. It’s a blend of spices that adds incredible depth and complexity to food.
In Hindi, garam means hot, and masala means spices. This warm and pungent spice blend originated in the north of India, helping to warm bellies and lift moods during chilly winters.
Its popularity quickly saw it become a staple throughout the country, with different regions adapting it to suit their unique culinary character. In the north, it tends to be sweet and pungent, while in the far reaches of the south, hot red chilies are incorporated into the blend.
Unsurprisingly, garam masala packs a healing punch too.
Several of the diverse spices present in the mix, like cinnamon and black pepper, support a healthy immune system. With winter on the horizon, this powerhouse blend can help keep colds, flu, and other bugs at bay. Garam masala is also chock-full of antioxidants, which further boosts immunity, and can reduce inflammation.
According to Ayurvedic medicine, the spices in garam masala are warming, increasing the metabolism and aiding digestion. Cloves and cumin keep indigestion at bay and prevent acid build-up in the gut, while black pepper is a natural metabolism booster.
Preparing your own homemade garam masala blend allows you to capture the perfect balance of all the flavors present. You can tweak the levels of warmth, sweetness, heat and spiciness to suit your own taste buds.
Here’s an easy recipe to try at home!
Garam Masala Spice Blend
Ingredients:
- 1 tablespoon ground cumin
- 1 ½ teaspoons ground coriander
- 1 ½ teaspoons ground cardamom
- 1 ½ teaspoons ground black pepper
- 1 teaspoon ground cinnamon
- ½ teaspoon ground cloves
- ½ teaspoon ground nutmeg
Instructions:
- Mix cumin, coriander, cardamom, pepper, cinnamon, cloves, and nutmeg in a bowl.
- Transfer the mixture to an airtight container, and store in a cool, dry place.
*Note: For a more pungent and flavorful blend, you can dry roast the cumin, coriander, cardamom and black peppercorns, then grind them in a coffee or spice grinder.
Garam masala is unbelievably versatile — add a dash to soups, curries, stews, dahls, and legume or vegetable-based dishes. If you’re a spice fiend like me, you can even experiment with adding it to stir fries. It goes great in homemade samosas too!
As we move deeper into fall, I find myself craving spicier, more robust meals, and garam masala packs a punchy flavor hit every time.
Give it a try and let us know what you think!
Stay curious,
Nick Polizzi
Host of Proven: Healing Breakthroughs Backed By Science
& Founder of The Sacred Science
I’ve blended and used garam masala for 25+ years. I also add ginger! It is excellent sprinkled on winter squash. Substitute garam masala for all the other spices when making gingerbread or sweet potato (pumpkin) pie. Yum!
Awesome! Thanks for sharing!
Where Or how can we buy the garam marsalas?
This can be readily purchased at most health food stores, or specialty stores. If there is an Asian market or store near you, that may be the best place to look.
I add this to fish, veggies quinoa, – licit it!!!
Thanks for the recipe!
That is wonderful! This is a very versatile spice blend.
thank you very much
Our pleasure 🙂
I’d love to share this on my blog, BlossomHerbs.org. Is that OK with you?
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THANK YOU!!
Thanks for connecting!
Thank you Nick for your generosity. You have shared so many fine recipes.
I have found the Indian spices to be very helpful for digestion.
My Best!
Our pleasure 🙂 Thanks for connecting with our work!
beautiful!!!
there’s nothing wrong with spicing up your life. so many health benefits, but taste good too.
You got it! Spice is up for health and variety!