Australian Yoga Journal — July 2017

THERE’S SO MUCH ABOUT INDIAN FOOD
that makes it crave-worthy: the
sweet fragrance of basmati rice, the
creaminess of curries. But above all, it’s
the spices. It’s common to find almost
a dozen in just one dish, seemingly
custom-blended to please your taste
buds. In fact, that may not be far from
the truth: We may be genetically
programmed to love the spices in Indian
(and other) dishes because they contain
health-promoting compounds such as
cancer-fighting curcumin in turmeric
and heart-protective capsaicin in chilli
powder, according to an article in the
European Molecular Biology
Organisation’s journal EMBO Reports.
Researchers speculate that when our
ancestors were sorting safe from
poisonous foods, they figured out spices
were A-OK, and that spice-lovers were
subsequently healthier, lived longer, and
had more offspring who also loved
spices.
To help you get your flavour fix and
support good health, we have focused on
five spices common to Indian dishes
that are generating excitement among
scientists worldwide. Learn each one’s
unique healing properties, the ideal
amount to consume daily, and a few
basic ideas for incorporating it into your
repertoire. Then put them on your plate
with simple, delicious recipes from
Monisha Bharadwaj, author of The
Indian Cooking Course.

GINGER

ORIGINS Native to China
but now grown all over the
world, this mouth-tingling
root is both sweet and peppery,
and a major flavouring in Asian
cuisines.

HEALTH BENEFITS Ginger has long been
used in traditional Chinese, Ayurvedic
(Indian), and Unani Tibb (ancient
Greek, Persian, and Arab) medicine to
treat a long list of ailments. Of these,
the one with the best backing by
modern science is the prevention and
treatment of nausea brought on by
pregnancy or chemotherapy. Ginger
may help food pass more quickly
through your GI tract, relieving mild
constipation or indigestion, and it may
also offer relief from menstrual cramps,
according to studies. Plus, test-tube
experiments found that the compounds
that give ginger its distinctive sharp
taste and odour, such as gingerols and

NUTRITIONAL INFO81 calories per serving,4gfat(3gsaturated), 10 g carbs, 2 g fibre,

3 g protein, 19 mg sodium

Tamater aur dal

ka shorba

(tomato-lentil soup)

SERVES 

This simple soup from North India is

spiked with warming spices, such as

ginger and cinnamon, and served piping

hot in winter and early spring.

1 Tbsp. coconut oil

2 Tbsp. mung dal, washed and drained

1 tsp. dried ginger

3 large, ripe tomatoes, chopped

½ tsp. ground Ceylon cinnamon

½ tsp. mild chilli powder

½ tsp. finely ground black pepper

¼ cup chopped coriander, divided

In a large, heavy-bottomed saucepan

over medium heat, warm oil. Add dal and

ginger; fry until a nutty aroma develops,

3-4 minutes. Add tomatoes and cook until

soft, 5-6 minutes. Sprinkle in cinnamon, chilli

powder, and black pepper; cook 1 minute.

Stir in 1/8 cup coriander; cook 1 minute. Add

2 ½ cups water and bring mixture to a boil;

reduce heat to medium-low and simmer,

partially covered, until lentils are broken

down and mushy, 30-35 minutes. Remove

pan from heat and let cool, 5 minutes.

Pour mixture into a blender and blend until

smooth. Strain through a sieve or fine

strainer over the saucepan to catch the

liquid; discard tomato skins and seeds.

Season soup with salt to taste, top with

remaining 1/8 cup coriander, and serve

piping hot.

69

july 2017

yogajournal.com.au