Indian cuisine is built on a foundation of spices that have been used for both flavour and medicine for thousands of years. Turmeric is a potent anti-inflammatory. Cumin supports digestion. Ginger soothes nausea and reduces pain. Cinnamon helps regulate blood sugar. When you cook with these spices, you're not just making delicious food — you're supporting your health with every bite.
Simple Chicken Curry
A foundational curry recipe that showcases the warming, anti-inflammatory properties of Indian spices. Adjust the heat to your preference.
- 1 lb chicken breast or thigh, cubed
- 1 large onion, diced
- 3 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 1 can (400 ml) coconut milk or crushed tomatoes
- 2 tbsp cooking oil
- 2 tsp turmeric
- 2 tsp cumin
- 1 tsp coriander
- 1 tsp garam masala
- ½ tsp chili powder (to taste)
- Salt to taste
- Fresh cilantro for garnish
Directions
- Heat oil in a large pan. Sauté onions until translucent (about 5 minutes).
- Add garlic and ginger, cook 1 minute.
- Add all spices and stir for 30 seconds until fragrant.
- Add chicken and cook until lightly browned on all sides.
- Pour in coconut milk or tomatoes. Bring to a simmer.
- Cover and cook for 25–30 minutes until chicken is cooked through and sauce has thickened.
- Garnish with fresh cilantro. Serve over rice or with flatbread.
Pulao Rice
A fragrant, spiced rice that pairs beautifully with curry or stands on its own. The whole spices infuse the rice with subtle warmth.
- 1½ cups basmati rice, rinsed well
- 2½ cups water or broth
- 1 tbsp cooking oil or ghee
- 1 small onion, thinly sliced
- 4 whole cardamom pods
- 4 whole cloves
- 1 cinnamon stick
- 1 bay leaf
- ½ tsp cumin seeds
- Salt to taste
Directions
- Heat oil in a pot. Add cumin seeds, cardamom, cloves, cinnamon, and bay leaf. Cook 30 seconds until fragrant.
- Add sliced onion and sauté until golden.
- Add rinsed rice and stir to coat with oil and spices.
- Add water and salt. Bring to a boil.
- Reduce heat to low, cover tightly, and cook for 15–18 minutes until water is absorbed.
- Fluff with a fork. Remove whole spices before serving (or leave for presentation).
Masala Chai Tea
Warming, comforting, and genuinely good for you. Every spice in this recipe has documented health benefits — from ginger's anti-inflammatory effects to cinnamon's blood sugar support.
- 2 cups water
- 1 cup milk (dairy or plant-based)
- 2 black tea bags or 2 tsp loose black tea
- 1-inch piece fresh ginger, sliced
- 3 whole cardamom pods, lightly crushed
- 2 whole cloves
- 1 small cinnamon stick
- 3–4 whole black peppercorns
- Honey or maple syrup to taste
Directions
- Bring water to a boil in a small pot.
- Add ginger, cardamom, cloves, cinnamon, and peppercorns. Simmer 5 minutes.
- Add tea bags and milk. Bring back to a gentle simmer for 2–3 minutes.
- Strain into cups. Sweeten to taste.
- Enjoy as a warming, healing daily ritual.
Cooking with spices is one of the simplest ways to support your health every day. If you'd like personalized guidance on how nutrition and cooking can support a specific health goal, our team is here to help.