Garam masala is a spice blend commonly used in Indian cooking. It is made from a mixture of spices, including cumin, coriander, cardamom, cinnamon, and black pepper.
The recipe for making garam masala can vary, but typically includes a mix of warm spices such as cinnamon, cardamom, cumin, coriander, nutmeg, and black pepper.
Here is a basic recipe for making garam masala at home:
Ingredients:
- 2 tablespoons cumin seeds
- 2 tablespoons coriander seeds
- 1 tablespoon cardamom pods
- 1 tablespoon black peppercorns
- 1 teaspoon cinnamon sticks
- 1 teaspoon whole cloves
- 1 teaspoon whole nutmeg
Instructions:
- Toast the cumin, coriander, cardamom, peppercorns, cinnamon, and cloves in a dry pan over medium heat until fragrant, about 2-3 minutes.
- Allow the spices to cool completely.
- Grind the toasted spices in a spice grinder or coffee mill until fine.
- Add the nutmeg and grind until fully combined.
- Store the garam masala in an airtight container in a cool, dry place for up to 6 months.
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Nutritional Facts
Here are the approximate nutritional values per teaspoon (2.5g) of garam masala:
- Calories: 10
- Total Fat: 0.6g
- Saturated Fat: 0.1g
- Sodium: 1mg
- Total Carbohydrates: 1.4g
- Dietary Fiber: 0.9g
- Sugar: 0.1g
- Protein: 0.5g
Some Of The Benefits
- Adds flavor: Garam masala is a flavorful blend of spices that can enhance the taste of a dish.
- Rich in antioxidants: Spices used in garam masalas such as cinnamon, clove, and cardamom contain antioxidants that can help protect the body against damage caused by free radicals.
- Aids digestion: Certain spices in garam masala, such as cumin and coriander, have digestive properties that can help improve digestive health.
- Anti-inflammatory properties: Some of the spices in garam masala have anti-inflammatory properties that can help reduce inflammation in the body.
- Adds nutrition: Garam masala contains spices that are rich in vitamins and minerals, such as iron and Vitamin C.
- Boosts immunity: Spices such as black pepper, cinnamon, and ginger in garam masala have antimicrobial properties that can help boost the immune system.
- Supports metabolism: Spices such as cumin and coriander in garam masala have been shown to support healthy metabolism and promote weight loss.
- Relieves stress: Some of the spices in garam masala, such as cardamom, have a calming effect on the mind and body and can help relieve stress and anxiety.
- Supports respiratory health: Garam masala contains spices such as cloves and cinnamon, which have been used for centuries to support respiratory health.
- Versatile: Garam masala can be added to a wide range of dishes, from stews and soups to curries and marinades, making it a versatile ingredient in the kitchen.
Daily Intake of garam masala
The recommended daily intake of garam masala can vary depending on factors such as age, gender, and health status. As a spice, it is generally considered safe to consume in moderate amounts. There is no established daily intake value for garam masala. It is best to use it in moderation as part of a balanced diet and to consult with a healthcare professional if you have concerns about your spice consumption.
Side Effects
Some possible side effects of consuming excessive amounts of garam masala include:
- Acid reflux or heartburn: Some spices, including garam masala, can irritate the lining of the stomach and cause acid reflux.
- Allergic reactions: Some people may be allergic to one or more of the spices in garam masala, which can lead to symptoms such as itching, hives, and swelling.
- Stomach upset: Consuming large amounts of spices, including garam masala, can upset the balance of digestive enzymes and bacteria in the gut and cause digestive symptoms such as bloating, gas, and diarrhea.
- Interactions with medications: Some spices, including those in garam masala, can interact with certain medications and affect their effectiveness or lead to side effects.
- High blood pressure: Some spices, such as black pepper and cinnamon, can increase blood pressure levels and may not be suitable for people with hypertension.
- Increased risk of bleeding: Certain spices, such as turmeric and ginger, have blood-thinning properties and can increase the risk of bleeding if consumed in large amounts.
- Interference with iron absorption: Some spices, including garam masala, can inhibit the absorption of iron from plant-based foods, which can be a problem for people with iron-deficiency anemia.
- Hormonal imbalances: Some spices, such as fennel and fenugreek, contain phytoestrogens that can disrupt hormonal balance and cause side effects such as menstrual irregularities and mood swings.
It’s always best to use spices in moderation, as part of a balanced diet, and to talk to a healthcare professional if you have any concerns.