I am sure that many people would agree that Indian food is one of the most delicious cuisines on earth. The art of Indian cooking consists of Indian spice mixtures that can transform an ordinary dish into an extraordinary meal. There are over 20 spices associated with Indian food and mixing them properly is almost a spiritual act.
Due to favorable climate conditions, India is native to many kinds of spices such as turmeric, cardamom, cinnamon, cumin, pepper, etc. Indian spices were one of the most valuable items for trade in the ancient world. Whole, ground, chopped, or roasted, they are the foundation of Indian cooking.
Learning to Cook Indian at Home During Lockdown
It was my husband who challenged me to try Indian food first. As an artist, he quickly transitioned into Indian cooking just as he would with another form of art. Watching him meticulously shop and study Indian spices, mix and combine flavors to procuring the necessary cooking tools, Indian cooking has been all sorts of fun.
Since the beginning of the year, he’s been cooking Indian once a week, and this is now one of his favorite hobbies. This, in times of Covid-19 lockdown, has added diversity and expanded our cooking repertoire.
Indian Spices and Their Health Benefits
Many of the Indian spices have been commonly used in Indian folk medicine (Ayurveda) for their medicinal properties. As an alternative remedy for some degenerative disorders, spices have also attracted the attention of science.
Spices are very low in calories but rich in antioxidants and have anti-inflammatory effects. They contain active compounds that act as preventive agents to common health disorders, such as diabetes, cardiovascular diseases, arthritis, and cancer.
The fact that they are relatively inexpensive and have low to no side effects makes them a viable alternative and reduces healthcare costs.
Another interesting fact regarding Indian spices is that you’ll find most of them are also very powerful immunity herbs.
Cooking with Indian Spices
For the longest time, I thought the secrets to cooking great Indian food at home were out of reach and told myself that something so delicious just had to need special equipment to make. I am happy to say that over the last year I have proven myself woefully wrong. As it turns out, most Indian food can easily be made in a standard kitchen, and very few if any special equipment is required. The secret is in the spice.
The spice must flow.
Listed below you’ll find a list of all the essential Indian spices you’ll need to get started cooking Indian food. You’ll also find a short list of other spices that are useful to have on hand and a couple of equipment recommendations that will make your life easier.
In fact, mastering the spices is the first step on the way to learning to cook Indian.
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List of Indian Spices with Pictures
Tumeric (Haldi)
Turmeric seems to be getting a lot of attention lately for its ascribed health benefits. We’re going to put all of that way aside and focus on only one thing: Turmeric is (expletive deleted) one of the most delicious Indian spices. It has a mild, aromatic bitterness that serves as a great foundation for the other spices you’ll be adding to whatever dish you’re cooking. You’ll see it in Indian recipes as haldi, and it gets put in a wide variety of dishes.
Just be careful when using turmeric; it can easily stain just about anything. One urban legend even posits that an unfortunate accident in a turmeric warehouse is responsible for Donald Trump’s orange complexion.
Cumin (Jeera)
Cumin is a fairly common spice that also plays heavily in Mexican and Arabic cooking. When cooking Indian it is important to have both whole cumin and powdered cumin on hand.
When it is used whole, this Indian spice is usually used at the beginning of recipes for tempering oil, while powdered jeera is often placed into a dish toward the middle of the cooking process along with several other spice powders.
Ground Red Pepper (Mirch)
Kashmiri Mirch and Deggi Mirch (which is a mixture) are powders made of finely ground red chilis. These powders are used to add that color and flavor to curries. Load up on this one because it gets put in practically everything.
Coriander Powder (Dhania)
Many people have a genetic taste aversion to coriander.
They think it tastes like soap.
If you have one of these poor, unfortunate mutants in your life, or happen to be one yourself, you’ll be happy to know that Coriander powder tastes nothing like the soapy leaf that they (or you) hate so much. This is a powder created from the seeds of the plant that has a savory taste.
Mustard Seeds
Tiny little seeds that pack a massive amount of flavor. These are usually added to oil before throwing in other ingredients to temper a dish with a subtle mustard flavor. And yes, now that you have them in your cupboard, it is very easy to make your own fresh-ground mustard!
Ginger Garlic Paste
These are two ingredients you probably have in your home already. If you want to forgo the effort to whip them together into a paste yourself, you can usually find Ginger Garlic Paste in jars.
Otherwise, you can substitute the pasta with finely chopped ginger and garlic. We always keep jars of the stuff around to save time and effort.
Masala is a word that means melange, and with enough of this stuff you’ll be able to conduct interstellar travel both safely and accurately.
…. I’ve just been informed that I may have my literature crossed.
Masala is a word that means melange, which is just another word for mixture. So Garam Masala is just a mixture of a bunch of different types of spices, and while it won’t turn your irises and sclera bright blue, it is still wonderful stuff. It usually contains a number of the other essential Indian spices on this list along with cinnamon, black pepper, and bay leaves. This can be bought as a pre-made mixture but can also be made at home with a grinder.
Dried Fenugreek (Kasuri Methi)
Whenever I’m cooking Indian at home, nothing I ever make smells quite right until I’ve added the Kasuri Methi.
In my opinion, it may be the most addictive flavor in Indian cooking, which is probably why it has the word meth in its name.
Kasuri Methi is the sundried leaves from the fenugreek plant. It has a taste somewhere between fennel and celery. You’ve probably seen it sprinkled on top of most of your favorite curries. The leaves are usually the final touch to a dish before it is plated.
Auxilary Indian Spices
Cardamom (Green & Black)
There are two types of cardamom pods that are generally used in Indian cooking. First is the familiar, small, green pods that are commonly used in western desserts. The other is a much larger dark brown pod with a smoky aroma.
Both are used often enough which is good to keep a few on hand. We always toss a few green cardamom pods in the rice cooker along with the basmati rice.
Clove
Most spice racks already come stocked with clove. More often than not Indian recipes call for whole clove but having powdered on hand can work as well. Just remember that three whole cloves are equal to 1/4 of a teaspoon of ground cloves.
Curry Leaves
Curry leaves are one of those ingredients that pop up from time to time in recipes. It won’t do to substitute curry powder for them as it’s quite different. If you don’t have them, try making the recipe without. There will be a difference, but you can still make a decent curry without them.
Dried Red Chilis
Dried Red Chili Peppers are a fairly ubiquitous ingredient in any spicy cuisine. So, they should be easy to come by.
Amchur Powder
This is dried mango powder. It’s great stuff, but you can get by without it in most recipes. Orange marmalade makes for a decent substitute, but if you can get your hands on the real thing, grab it.
Chana Masala
Another spice mixture like Garam Masala, Chana Masala is used less frequently. If you plan on making a lot of curries with chickpeas, you’ll definitely want to pick this up.
Hing (Asafoetida)
This Indian spice is hard to come by outside of specialty markets, but it is worth it. Hing is a very pungent powder that smells a bit like durian. It smells so strange that the name for it contains the Latin for “fetid”.
While I wouldn’t go making ice cream out of the stuff, a pinch of it does go a long way in a curry. Grab it if you can, if only to film the reaction on your children’s faces when you break their trust getting them to try it raw.
This tool is very useful for dishes like Butter Chicken which needs to be creamy smooth. Run your curry back into a pan through a strainer after blending it to achieve the effect.
Hand Blender
You can use a food processor or blender for mixing Indian spices as well but having a good hand blender will allow you to blend up your curries when necessary without having to make extra dishes for cleaning.
Pressure Cooker
Indian cuisine calls for a lot of beans. You can use the canned variety, but if you want an authentic flavor, you’ll want to cook the beans raw. The best way to get that smooth consistency is with a good pressure cooker.
Final Word
There you have it. It’s certainly not a complete list, but it’s certainly everything you’ll need to start cooking Indian food and more. Now that you have a list of essential Indian spices, what do you plan to make first?
We all know that there are many health benefits associated with drinking tea. Since all tea comes from the same tea plant, no matter which kind you choose to drink, green, black, white, or oolong, you will reap many of tea’s health benefits. However, there is one kind of tea, which is not only as rich in antioxidants as other teas but also contains probiotic qualities. It is called Pu-erh tea.
Pu-erh tea undergoes a special fermentation technique and is left to age for many years, which results in a unique tea flavor with probiotic properties. It’s these qualities that give Pu-erh tea the health benefits that make it stand out from other types of tea.
Pu-erh Tea and Its Origins
Pu-erh tea got its name after the Pu-erh county in Yunnan province, China where it is actually grown. Its origins can be traced as early as the Han Dynasty. It wasn’t until the Tang Dynasty that the Pu-erh tea trade began.
Like other tea varieties, Pu-erh comes from the Camellia Sinensis plant. It has a golden yellow to brownish color, with a sweet, earthy, mellow taste. The taste of this tea gets better with age due to microbial substances that cause it to ferment. However, it’s the processing methods that make this kind of tea unlike any other tea.
Fermentation or The Science Behind Pu-erh Tea
Pu-erh tea leaves are dark in color and look quite similar to black tea. However, their processing methods are completely different. Black tea is a result of oxidation, while Pu-erh tea undergoes fermentation.
In order to understand the complexity behind the sophisticated flavor of Pu-erh tea, let’s compare the processing methods used with black and pu-erh tea.
Black tea gets its dark color through oxidation. After being picked, black tea is allowed to fully oxidize before it is roasted. During oxidation the polyphenols from tea leaves react with oxygen from the environment, causing the leaves to turn dark. Oxidation is a completely natural chemical reaction that occurs when any fruit or vegetable is exposed to oxygen. Oxidation causes them to turn dark and eventually rot if left exposed for longer intervals.
Pu-erh tea on the other hand is a result of fermentation, which is caused by microbial activity, with or without oxidation. It’s this microbial activity that causes changes within the tea leaves and gives Pu-erh tea its unique flavor and color.
Pu-erh Tea Varieties
What makes Pu-erh tea so unique is that two kinds of fermentation are used to create two distinct varieties of Pu-erh tea: the raw (sheng pu-erh 生普) and the cooked (shu pu-erh 熟普). Each of them has a very unique and distinct flavor.
Sheng Pu or Natural Fermentation
Sheng pu undergoes a slow, almost natural fermentation. After being picked, the green tea leaves are left to wither and are then lightly roasted to stop oxidation. Then they are steamed and compressed into tea cakes, which makes them easy to store and transport.
The cake compression induces microbial activity within the leaves. The humidity typical for Yunnan and generally South China further causes the microbes to break down the molecular compounds of the tea leaves over the course of time. This process fundamentally transforms the flavor of Sheng Pu-erh tea into something unlike any other variety.
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The tea cakes are left to age for many years. In fact, the longer they age, the better quality the tea becomes. A good quality Sheng Pu-erh tea can be aged up to 50 years.
The aging processes cause the tea leaves to gradually lose their tannins, giving the tea its savory, astringent flavor. The aged tea develops an extraordinary and sophisticated flavor.
Its pleasant, mellow taste make Sheng Pu-erh tea one of the most valued teas among tea connoisseurs.
Shu Pu or “The Cooked Tea” Fermentation
The second type of fermentation associated with Pu-erh tea is induced by bacterial culture.
Called Shu pu, this variety of Pu-erh tea resulted from the need to keep up with the growing demand for this unique flavor of tea.
In order to speed up the process of production and shorten the number of years it takes for a good quality Sheng Pu to age, some tea factories came up with an alternative fermentation process called “cooked tea processing”.
After the leaves are picked and withered they are mixed with a starter culture of bacteria from the previous batch. This is done to replicate the growth of bacteria created during the natural fermentation process of Sheng Pu. Then the tea is left to fully oxidize for about 30-40 days in a humid environment.
Throughout the fermentation process the pile of leaves is covered and regularly stirred. The whole process is performed in a carefully monitored environment.
At the end of the fermentation process, Shu pu is packed in tea cakes or blocks for easy storage or transport.
Flavor
Pu-erh tea has a delicate flavor. Differences in storage conditions, harvest date, region, temperatures as well as the levels of humidity can produce diverse layers of flavor.
Its flavor is often described as earthy, sweet, mellow, floral, nutty, sour and astringent.
With tasting notes of scotch, woodsmoke, dried nuts, and berries, Pu-erh tea flavor can be a very robust one that pairs well with hearty food.
Bear in mind that Pu-erh tea flavor changes over time. Young Pu-erh contains higher levels of tannins, which give it an astringent taste which fades away over the course of time.
Don’t throw away a Pu-erh cake if you don’t like it when you first try it. It’s probably still young. Leave it to age, and try it again after a few years.
Caffeine
Raw Pu-erh tea contains high amounts of caffeine compared to other tea varieties – about 60 to 70 milligrams compared to 105 in a standard cup of coffee.
As it is left to age, the caffeine content gradually fades. Aged Pu-erh contains very small traces of caffeine and is safe to drink any time of the day.
Cooked Pu-erh on the other hand is high in caffeine. Though the cooked tea is a quick alternative to the Sheng pu’s fermentation that comes with aging, it barely affects its caffeine levels. That’s why Shu-pu is considered high in caffeine.
The caffeinated version of Pu-erh is best consumed in the morning. The caffeine will increase your energy level and help you maintain focus.
Avoid drinking Pu-erh in the late afternoons and at night, as the caffeine content can affect sleep.
Pu-erh Tea Health Benefits: Aids Digestion and Weight Loss
Since Pu-erh tea also comes from the tea plant Camellia Sinensis, it naturally inherits all the health benefits that come with drinking tea.
However, Pu-erh tea has one additional quality that makes it especially beneficial for health.
The fact that it is fermented makes Pu-erh tea a healthy probiotic. By drinking it on a daily basis, we introduce beneficial bacteria to our gut. This in turn aids digestion, helps to regulate blood sugar levels, and helps us strengthen our overall health.
Drinking a fermented Pu-erh tea has similar benefit to our health as drinking kombucha.
Kombucha is made of black tea which ferments with the addition of a bacteria culture (SCOBY). Pu-erh tea on the other hand develops these beneficial bacteria naturally from its leaves, which helps it ferment over time.
There are limited research claims that support the fact that Pu-erh tea aids weight loss. Studies in rats have shown that Pu-erh helps the body process cholesterol better. Also, it can help eliminate excess grease and other fats that are hard to digest, which directly supports the weight loss management process.
As is the case with other teas, Pu’erh should be drunk about 30 to 60 minutes after a meal for optimal health benefits. If you drink Pu-erh tea during or too soon after a meal, it might absorb the necessary nutrients and make you feel hungrier. These practices can make drinking tea a detriment to weight loss.
However, there is no research that claims that you can lose weight only by drinking Pu-erh or other kinds of tea. Drinking tea is rather a healthy habit and a good replacement for sugary drinks. Drinking tea when combined with exercise and healthy diet gives the best results when it comes to weight loss.
Storage
Pu-erh tea generally comes in tea cakes, though it can also be available as a loose-leaf tea.
Many other tea varieties are stored in airtight containers to prevent oxidation. This isn’t the case with Pu-erh tea, because it contains microbes that help it ferment. When storing Pu-erh, air circulation is essential to facilitate its natural fermentation processes.
That is why the tea cakes are usually wrapped in bamboo papers; to allow air flow.
Pu-erh tea should be stored at a room temperature. Too humid or too dry places aren’t suitable for storing Pu-erh. Also, you shouldn’t mix the two varieties together, or even store them near spices or strong odors, as they can absorb flavors. It is best to keep it in sealed plastic bags.
When it comes to drinking Pu-erh tea, you can either choose to steep it in a tea kettle or the Chinese style “gaiwan” – a small bowl (150-200 ml) that comes with a lid and it is especially used for steeping tea in China.
Watch how steeping is done from a gaiwan in the traditional Chinese way:
Depending on the tea and how strong do you like its flavor to be, use about 5-8 grams of tea for 200ml water.
Place the tea leaves into the tea infuser, and then into the kettle.
The water quality can drastically affect the flavor of tea. So always use fresh, purified water.
Remember that the first step is to rinse your tea, to “awaken” the tea leaves which have been compressed into cakes. Boil the water, pour it over the tea leaves, and after about a minute, discard it.
When steeping raw Pu-erh for a soft flavor it is better to wait a few minutes after the water has boiled. This will avoid astringency caused by the release of too many tannins.
Unless you are drinking aged sheng Pu-erh, both the raw and the ripe Pu-erh teas are rich in caffeine. Steep it for about 1-3 minutes and taste every 30 seconds to make sure the flavor isn’t too strong.
When it comes to tea, green tea has always been my go-to tea for everything. This month I decided to visit a tea expo in Beijing and try some new varieties. To my surprise, there was not much green tea there. In fact, most of the vendors were exhibiting white tea. I knew nothing about it prior to this visit. After tasting and learning more about the white tea benefits, I decided to buy some of this goodness so I can enjoy it at home.
What surprised me the most was that they pack white tea as “tea cakes”.
In this post I am going to share what I learned after talking to the tea vendors.
What is White Tea?
White tea grows in Fujian province in China. When brewed, the tea has a dark, brown-golden color. However, it is named “white tea” because the tea leaves and buds are harvested before they fully open, while still covered in furry white hairs.
White tea has a floral, fragrant taste and is one of the most delicate teas because it is only minimally oxidized and processed compared to the rest of teas. Therefore white tea retains most of its antioxidant properties, which are responsible for the majority of its health benefits. This makes white tea superior when compared to green tea.
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White Tea Over Green & Black Tea
The most fascinating thing about teas is that no matter which variety you choose to drink, green tea, black tea, Puerh tea, or white tea, they all come from the same tea tree. It is called “Camellia Sinensis”, which is native to China and India. However, it is the growth region, how long the tea has been exposed to oxidation as well as the processing methods it undergoes that results in so many different varieties of tea.
White tea is handpicked, after which it is allowed to dry briefly in the sun or at carefully controlled temperatures. In this way, it is minimally oxidized, and it doesn’t need to go through the roasting process in order to stop oxidation, as is the case with black and green teas.
On the other hand, black tea is allowed to fully oxidize, and its leaves turn dark black before they are processed. Similarly, green tea is allowed to dry for a brief period of time, after which its leaves are roasted to stop oxidation.
The only major difference is that white tea is minimally oxidized and processed. which enables it to retain a higher amount of its antioxidant properties. It is this quality that gives white tea a slight edge of superiority when it comes to health benefits.
However, no matter which tea you choose, you will still enjoy a wide array of health benefits, some of which include:
Strengthening your immune system
Reduced risk of serious health conditions such as cancers, diabetes, osteoporosis, etc.
Improved cardiovascular health
Enhanced metabolism and effective weight loss management
Reduced signs of premature skin aging
Fight bacterial infections
Better Dental Health
Caffeine Contentin White Tea
Since white tea is the least processed and oxidized kind of tea, therefore it contains the lowest amount of caffeine compared to other tea varieties. Depending on its origin, a cup of white tea grown in China could contain as little as 6mg of caffeine, compared to 80 to 200 milligrams in a cup of coffee. However, its counterparts grown in other parts of the world might contain more caffeine.
The Best White Tea Varieties
The most popular varieties of white tea come from the Da Bai variety of the tea plant Camellia Sinensis. Originally, this variety was only grown in Fuding, Fujian province of China.
Silver Needle White Tea (Bai Hao Yin Zhen)
The Silver Needle variety of white tea contains only tea buds and is therefore the gold standard. As a result, this is the most expensive variety of white tea. It has a light sweet taste with a floral aroma.
White Peony (Bai Mudan)
White Peony tea is a combination of young buds and tea leaves. While White Peony is more affordable than the Silver needle, it doesn’t take away from the taste. Slightly stronger in flavor than Silver Needle, this tea has a pale green color, with floral hints and a nutty aftertaste.
Tribute Eyebrow (Gong Mei)
Gong Mei is harvested later than Silver Needle and White Peony. It has a darker color and a stronger, fruity flavor. Even though this is considered a third-grade variety, the health benefits of white tea do not diminish.
Long Life Eyebrow (Shou Mei)
Shou Mei comes from the latest harvests and consists of the lower quality leaves. That’s why it is classified as fourth-grade white tea and is more affordable than other varieties. It has a slightly dark brown-golden color with a stronger taste.
Another very interesting fact about white tea is that not only is it available in the form of loose-leaf tea, but it also comes in “cakes”. Due to the fragility of the tea leaves which caused all sorts of storage and transportation inconvenience, tea farmers started to compress the tea leaves into round cakes.
This not only resulted in easier transport but also allowed for longer storage times.
How to Store White Tea for Optimal Benefits
While loose-leaf tea is good to drink fresh, the aged vintage cakes aren’t time-sensitive. You can store them for many years. As the cakes age over time, the tea acquires a much smoother and sweeter flavor. It takes on a softer finish and mellow taste.
An old Fu-ding town saying about tea claims that ‘tea is only the beginning: in three years it becomes medicine, and in seven years it becomes a treasure’.
When it comes to storing white tea, it is best to avoid exposure to sun and humidity. Also, do not keep it in the refrigerator.
If you only have a couple of tea cakes, it is better to use “sealed, waterproof bags”. Zip them carefully after usage, to avoid letting air in; which can cause oxidation.
If you have more of them, buy a storage pot for protecting tea cakes. In this way, you can stack them one over another, without affecting the tea flavor.
Pricing
As a rule of thumb, the older the tea cake, the higher its price.
I usually pay about $70-100 for a 357g aged tea cake from 2008.
If you don’t intend to spend that much on tea, what you could do is buy more of this year’s tea cakes, store them and wait for the tea to age. After some years, you will have a premium tea quality without paying a premium price.
How to Drink White Tea
As is the case with other kinds of teas, white tea can also be steeped. However, if you want to get the best flavor and enjoy the benefits of white tea, you should brew it.
Directions:
Depending on the size of your teapot and how strong would you like your tea to taste, use about 6-8 grams (1-2 Tbsp per 200ml of water) of tea leaves.
In China there is even such a thing as tea scale if you don’t know how much 6 grams is.
You would need to apply some pressure and “break” a small chunk off the tea cake which contains heavily compressed tea leaves. You could also use a butter knife to cut it off.
As for teapots, my Chinese friend recommended I buy a traditional Japanese cast iron teapot (tetsubin) to brew tea in. It is a temperature-controlled tea kettle, and the tea would taste much better. Also, it would keep your tea warm for at least an hour, so you don’t need to reheat it.
Put the tea leaves into the teapot and cover them with water. When it comes to steeping or brewing tea in China, they usually use the first brew as a way to wash tea. After you’ve washed the tea, then fill the teapot with pure, filtered water, as opposed to tap water.
Brew for anywhere between 10-20 minutes, depending on how strong you would like your tea to taste.
A great thing about white tea is that no matter how long you choose to brew it, the taste never gets too bitter and it is lower in acidity. It just tastes sweeter and mellower.
Final Word
White tea has been revered highly in Chinese culture for centuries. While it used to be grown only in China, nowadays it is available in many countries across the globe. Though white tea is not as popular as green tea is for Western tea lovers, it deserves more attention. Whether for its plethora of health benefits or for its fragrant and mellow aroma, if you haven’t tried white tea yet, you could choose to add it to your tea repertoire and enjoy the delicate flavor of this loose-leaf tea.
Used as a spice and for folk medicine, ginger is widely known for its health benefits. The only problem is that its pungent flavor doesn’t make ginger easily palatable for everyone. That’s why many avoid eating ginger and miss the opportunity to reap its benefits.
I used to be ginger intolerant. It’s not part of my country’s cuisine and that became a huge issue when I moved to China. They put it in every dish here.
However, the benefits of ginger made me rethink my stance. After 10 years of telling waiters not to put ginger in my order, which I am sure has annoyed them quite a bit, I can now say ginger is an acquired taste for me, and you can make it one for you too.
It is a flowering plant that has green-purple flowers with a rhizome root. Originally, it was native to South-East Asia, India, and China and it was one of the first plants to have been exported from Asia. Ginger became available in Europe through the spice trade and was used by ancient Greeks and Romans.
You can buy ginger in fresh, dried, pickled, preserved, powdered, and ground form. It has a yellow color and a very interesting flavor. It tastes somewhere between peppery and slightly sweet, with a strong and spicy aroma.
In ancient times people traditionally used ginger to treat stomachache, diarrhea, and nausea.
Nowadays ginger is still considered a medicinal plant with many benefits for our health. We use ginger as a spice, condiment to add flavor to food beverages, cosmetics, as well as a supplement.
The Science Behind Ginger and its Benefits
The ginger root is rich in gingerol, which is a potent antioxidant and inflammatory compound. From preventing colds to fighting cancers, gingerol provides a wide array of health benefits.
Ginger root has been used in traditional and alternative medicine for thousands of years for the treatment of numerous ailments, such as to aid digestion, cold, diarrhea, arthritis, and hypertension, to name a few.
Health Benefits of Ginger
Some of the health benefits of ginger supported by scientific research include:
It Is a Powerful Antioxidant
The antioxidative properties of ginger owe to gingerol. It helps to strengthen the body’s immune system and protect it against many chronic diseases.
The potency of gingerol has proven to be very effective when it comes to cleansing the body off the excess of free radicals. They are released during biological processes and sometimes go beyond our body’s natural capacity to handle them. When produced in excess, they could cause oxidative stress which leads to DNA damage and serious conditions such as cancers, heart issues, and neurodegenerative diseases.
Treats Nausea
One of the most common uses of ginger is that it helps to soothe an upset stomach. However, the most evidence-supported use of ginger is for treating nausea.
A small dose, about 1 gram of ginger, has proven beneficial in alleviating symptoms of nausea. For optimal benefits, It is better to use fresh ginger. Fresh ginger contains higher amount of gingerol.
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It Might Slow the Aging Process
The Mighty Ginger is so rich in antioxidative and anti-inflammatory properties, that it is only second to berries.
Furthermore, ginger contains gingerol, which is an antioxidant that protects your skin. Also, it is potent in controlling the aging processes.
Helps to Fight Germs
One of the greatest benefits of ginger lies in its antimicrobial potential. It can inhibit the growth of many different types of bacteria. In this way, it helps your body ward off germs and can be effective in treating infectious diseases.
Ginger Might Benefit Cardiovascular Health
Research has linked ginger to lower levels of Low-Density Lipoproteins (LDL) or “bad” cholesterol, which as we know increases the risk of heart disease.
May Lower Blood Sugars
According to research findings, if used in moderation, ginger could aid diabetes treatment. By eating up to 4 grams per day, or drinking ginger tea, ginger can be beneficial in reducing blood sugar levels. This indirectly helps in managing diabetes symptoms.
Acts as an Anti-Inflammatory Agent
Research suggests that ginger can be effective against inflammation. With regular consumption, it’s potent anti-inflammatory properties are believed to be the reason why people with osteoarthritis or rheumatoid arthritis experience reduced pain and improved mobility.
A particular study conducted in patients with osteoarthritis in the knee has shown that patients experienced relief in knee pain and swelling due to inflammation.
Ginger Benefits for Ladies: It Eases Menstrual Cramps
One of the traditional uses of ginger is for pain relief, especially menstrual pain (dysmenorrhea).
Due to its anti-inflammatory properties, ginger is a natural remedy for menstrual cramps, mood swings, and headaches. When taken before or at the onset of the period, ginger might help to counteract the painful cramps experienced during periods.
Studies indicate that ginger is more effective than a placebo in reducing menstrual pain. Other research found that ginger was as effective at reducing pain when comparing the effects of ginger to NSAID and ibuprofen.
Types of Ginger
Fortunately, for those who don’t like ginger but would like to enjoy its benefits, ginger is available in 6 varieties:
FreshGinger
Raw, fresh ginger naturally provides the freshest taste and the greatest benefits. It comes in two forms: young and mature roots.
The young roots have thinner skin and a milder flavor. The mature ones have tougher skin, and the ginger flesh has a darker yellow color.
Mature ginger is juicier with a more robust flavor.
Dried Ginger
This variety of ginger usually comes in slices which we need to soak before cooking.
Pickled Ginger
Japanese cuisine uses pickled ginger as an addition to sushi dishes. It is usually pickled in sweet vinegar and comes in pink color. Sometimes it is served in restaurants to refresh the palate when changing meal courses.
Powdered Ginger
This is the variety that is mostly available in supermarkets and is used for cookies and other dishes. Powdered ginger comes from a dried root that has been ground.
Preserved Ginger
When you use fresh, young ginger roots and preserve them in a sugar and salt mixture, you get preserved ginger. You could probably find this variety at your closest Asian market.
Crystallized Ginger
Also known as candied ginger, this variety of ginger has been peeled, sliced, and cooked in sugar syrup and then coated with granulated sugar.
However, if none of the other forms of ginger sound enticing to you, you could try herbal ginger root supplements.
Grate or add some powdered ginger to your favorite smoothie.
Curries
Chopped fresh ginger is a great addition to curry dishes.
Stir-Fries & Marinades
The combination of chopped ginger, garlic, shallots, chilies, and soy sauce creates the basis for many Chinese dishes. Also, it gives a wonderful flavor to any stir-fried dishes.
Apart from this, ginger is also a great choice of spice for a meat marinade.
Baking
Grated ginger is a great way to add ginger to cookies, cakes, or pastries. You can just as well grate some ginger to a baked apple snack.
Ginger Tea – How to Enjoy Ginger’s Benefits for Those Who Can’t Stand Ginger
The perks of adding ginger to our diet are undeniable. However, its pungent taste and strong flavor are not for everyone.
Brewing ginger tea is a great solution. That’s right, if ginger isn’t your cup of tea, make it your cup of tea!
It is the most accepted way of incorporating ginger into your diet if you can’t stand it. By drinking ginger tea, you can enjoy ginger’s benefits without having to eat it.
Making Your Own Ginger Tea
You will need approximately 1 tbsp of peeled and sliced fresh ginger root. If you don’t mind the robust flavor, you could add more ginger.
Next, put it in a saucepan with around 8 ounces of water and bring to a boil. After it starts boiling, turn off the heat, and let it stand for about 10 minutes.
After that, run the liquid through a strainer to remove the remaining ginger pieces.
Enjoy your ginger tea straight or squeeze some lemon juice and add a spoonful of honey to make it more flavorful.
Refrigerate and store the remaining liquid for later use.
Final Thoughts
Ginger is on the US Food and Drug Administration’s GRAS list. As such, it is generally considered safe to use. However, experts recommend that you limit the intake to no more than 4 grams per day. Furthermore, people with certain medical conditions should always consult their GP before introducing ginger into their diet.
You hear the first-morning alarm and keep hitting the snooze button until it’s too late. As you wake up, thoughts of running late and all the things you need to do flood your mind. Feeling overwhelmed from that much stress, you think it might be better to go back to bed. If this sounds like you, then you might need to reconsider your morning routine.
What Is a Morning Routine?
A morning routine is simply the things you do in the same order every morning after waking up. From hitting the snooze button incessantly, brushing your teeth, checking emails, or having your breakfast while reading a book, different people have different morning routines. They are simply the order of priorities which in turn shape our lives.
The Importance of a Good Morning Routine
Having a good morning routine is associated with multiple benefits. It is believed to increase productivity, boost happiness, reduce stress levels and get us prepared to embrace a new day.
Interviews with many successful people have shown that when it comes to morning routines, they do some things differently from others. In fact, they do not rush straight to checking emails first thing in the morning but prioritize spending time with themselves, planning their day, connecting with loved ones, as well as maintaining healthy habits.
How Living in China Helped with My Morning Routine
For many years I’ve been following a morning routine, and I can say that it made a great difference in my life.
For me, building a morning routine was not a choice but a necessity.
I’ve been living in Beijing, China, which as you might know is famous for pollution and all sorts of food scares. China offers a lot of great business opportunities. Life here is dynamic and extremely fast paced, which can be stressful and overwhelming for many.
One of the healthiest morning routines I am grateful I developed while in China is early swimming. While waiting for the pool to open, I had the chance to meet and talk with the “Damas”, the elderly female generation which I absolutely admire. I learned a lot from them about health and the importance of a morning routine. For example, an 80-year-old lady swims every morning for about 45 minutes, at 7 am.
One thing that never ceases to amaze me is when a Chinese woman who I think is in her early 30s tells me that she is actually in her late 50s.
She has absolutely no wrinkles, is very slim and wears short trousers and high heels but considers herself old. I tried to ask each one of them what their secret to looking so young was. The answers differed from green tea, sugar-free diet, nutritious breakfast, exercise, etc.
Morning Routines for Health & Wellness
Wake Up Early
Waking up early is not for everyone and is by no means easy. However, there are many benefits of waking up early. To begin with, if you are someone who keeps hitting the snooze button until it is too late, then wakes up in a pool of sweat realizing how much there is to do, waking up early would give you enough time to come around to yourself at your own pace.
By waking up before sunrise you actually greet the day. Think about all the quiet time you get to spend with yourself. No emails, phone calls, babies crying, or other distractions.
Starting your day by doing what most relaxes you reduces stress and anxiety. Also it gives you a chance to plan your day ahead. This way helps you better prepare mentally; you will feel calm and in control of the day. As stress levels decrease, your productivity will increase dramatically.
Disclaimer: Some of the links in this post are affiliate links. As a participant in the Amazon Associate Program, I earn from qualifying purchases. This means If you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. All opinions remain my own.
Morning Meditation and Yoga
If you are like most of us, your morning routine consists of getting on your phone and checking the news or your email as a way to wake up. What follows is an almost immediate transition towards the to-do list for the day. Before you know it, you’re tired and there isn’t time to exercise.
Leaving exercise for later in the day is a great way to come up with excuses and neglect it. Meditation or yoga do not need to take that much time. You do not have to spend time to learn, or go to special places to achieve a state of tranquility. You can do both Yoga and meditation from the comfort of your home.
Meditation and yoga have been very helpful in combating anxiety and depression. Meditating for only ten minutes helps to declutter your brain and instills the feeling of calm.
Yoga on the other hand boosts your energy and improves focus and concentration. In this way you become mentally prepared to handle the complexities that the day might bring without feeling overwhelmed.
While searching for yoga classes I could do from home, I stumbled upon the “Yoga International” community. They offer a free month, which is enough to see if yoga is for you and if you are going to be persistent with it. At Yoga International, they have many qualified yoga instructors who offer different styles of yoga classes, courses, programs, and articles. I’ve been taking classes with them for quite some time and really recommend them, claim your free trial.
Morning Detox
Detoxification or detox has become very trendy word in the health and wellness world.
The purpose of detox is to cleanse the body of harmful toxins released from normal bodily processes. By purging away these toxins from the body you naturally strengthen your overall health.
Fortunately, our body has its own detox system, which is quite sufficient and very effective. So, we don’t need to go for any rigorous and expensive detox process. By choosing to start your day with a morning detox drink of your choice, you will simply be enhancing your body’s natural detoxification system.
A morning cleansing can be just as simple as squeezing fresh lemon juice into a glass of warm water and adding some fresh ginger and a spoon of honey.
Both honey and lemon contain compounds that are very beneficial for our health, and thus very efficient for detox. Also, the honey-lemon combination is very tasty.
Honey, when raw and unprocessed, is rich in antioxidants, and can be used as a replacement for sugar.
Lemon on the other hand is an excellent source of vitamin C and promotes alkalinity in the body. It keeps your body hydrated by maintaining the pH balance, aids digestion, etc.
The combination of honey and lemon is a very powerful one. That’s why it has been widely used for its health benefits. Some of them include: strengthening the immune system, aiding digestion, assisting with weight loss, etc.
For best effects drink your honey – lemon detox on an empty stomach to see the differences.
Warm the water without bringing it to a boil. If the water is too hot honey loses its healing qualities.
Use a wooden spoon to add honey. Mix well.
Lastly, add the squeezed lemon juice. Depending on your level of tolerance for acidity in the morning, you can add juice from the whole lemon, or just half of it.
According to clinical trials, a cold shower can help relieve symptoms of depression, improve blood circulation, burn fat, and have an overall positive effect on health.
Showers are generally considered cold when the water temperature is about 20°C (70°F) or bellow.
The science behind what actually happens when your body is exposed to cold showers, is that the cold triggers a neurological response that causes the brain to release dopamine and other stress relieving neurotransmitters. Cold showers essentially shock the brain and changes the immediate state we are in. This is why cold showers are beneficial for people who suffer from depression.
Cold showers hijack the nervous system by increasing your heartbeat rate leading to higher oxygen intake in the body and improved alertness.
Furthermore, cold stimulates the release of endorphins, or the “happiness hormones”. Endorphins are released through activities that boost pleasure and a feeling of well-being, such as exercise, meditation, sex, laughing, eating chocolate, drinking wine, etc.
Cold shower is also part of the Danish hygge lifestyle, which aims to promote happiness
How to Cold Shower Properly?
You might feel overwhelmed at the thought of freezing cold morning showers, especially during the winter.
However, science suggest that the habit to cold shower should be adapted slowly. Rather than shocking the body with cold immediately, cold showers should be preceded by a gradual adaptation from hot and lukewarm water.
For maximum benefits it is recommended to take cold showers for up to 5 minutes, at least 2-3 times per week.
From my own experience, it took some time to adjust, but it wasn’t too hard. The feeling of happiness that comes right after shower while hot blood is rushing all over the body to warm it up, makes my morning showers exciting and something to look forward to.
Take Care of Your Skin
Now that you have decluttered the mind with yoga, cleansed the body with a detox drink, it is time to take care of the skin as well.
Our skin is very sensitive organ. As such it is exposed to impurities and toxins as a result of environment pollution, our diet as well as lifestyle habits such as smoking.
There isn’t really a way to detox the skin. However, rubbing in skin oil as part of your morning routine is very beneficial.
Depending on your skin type, coconut, almond, argan, shea nut oils are all very effective for providing the necessary amount of moisture the skin needs. It is essential to moisturize the skin, especially in winter or if you live in dry areas.
Keeping the skin moist will help prevent the formation of wrinkles and give your skin a younger look. With continuous usage, oils can be beneficial for cleansing and nourishing the skin.
When talking about skin oils, it is necessary to mention essential oils.
Made of plants, roots, flower extracts, essential oils are used not only in aromatherapy but can also help treat certain skin conditions, such as dry, oily, sensitive skin, skin prone to rashes and acnes.
Essential oils are very strong extracts, so it is always better to consult a dermatologist before using them to treat skin conditions.
Have a Big Breakfast
The science behind the first and the most important meal of the day, is that it provides us with the energy necessary to carry out daily tasks. That’s why breakfast should be very nutritious.
The core of a healthy breakfast consists of whole grains, lean protein, low-fat dairy as well as fruits and vegetables. This combination is very beneficial to your health and keeps you full for a long time.
According to clinical research, people who regularly eat healthy breakfast are more likely to concentrate and perform better at work, control weight and blood sugar levels, as well as maintain overall good health.
To quote the famous nutritionist Adelle Davis (1960), who said “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”
In other words, breakfast should be our biggest meal, with the largest intake of calories. Our metabolism is most active in the mornings and helps to burn more calories.
When it comes to busy lifestyle, we are often tempted to sleep till late and skip breakfast. This is a negative tendency, as clinical research has shown that there was a 27% increase in coronary heart disease among those who regularly skipped breakfast.
However, if you need to skip a meal, it is better to sacrifice dinner, as our metabolism drastically slows down in the evenings. Healthy breakfast is essential to our health, so do not skip the most important meal of the day.
Green tea contains antioxidants, vitamins, minerals, amino acids, and chlorophyll, which are the key factors to its multiple health benefits.
Unless you are having your green tea on an empty stomach, morning is one of the best times to drink green tea and reap the plethora of its benefits.
Green tea contains caffeine and an amino acid called L-theanine, which can improve your mental alertness. Incorporating green tea as part of your morning routine can help you stay focused and concentrated, therefore increase your productivity.
Read more about the health benefits of green tea here.
