With the essence of cardamom still surrounding me—and therefore still very much on my mind—I thought I’d write a follow-up blog post about another way to enjoy it in your healing repertoire: cardamom essential oil (made from green cardamom, Elletaria cardamomum). While not one of the more commonly found essential oils, cardamom can be a great addition to your personal apothecary.

If you’ve never used essential oils before, here’s a very quick primer. These distilled fragrant essences are extracted from different flowers, leaves, woods, or, in the case of cardamom, seeds. These oils, owing both to their chemical properties as well as their fragrances, have physical and emotional healing properties. They can be used in personal care (for example, as part of a massage oil or body lotion), environmental fragrancing (in a diffuser or room spray), or as a perfume. While there are healing traditions that may use high-grade essential oils internally, I would not advise using essential oils this way unless under the guidance of a trained healthcare practitioner.

Using Cardamon Essential Oil

Cardamom’s aroma is well rooted is history. It was one of the scents used in ancient Egypt for perfumes as well as spirit-revering incenses.

As noted in my article about this spice, one of cardamom’s most well- supported uses is for enhancing digestion, a benefit for which its essential oil is also known. To use it for this purpose, add a few drops to a plain carrier oil—such as almond or jojoba—and give yourself a relaxing stomach massage.

Cardamom oil is also a very helpful fragrance to calm stress and mental worry. You can create a calming environment by using some in an aromatherapy room diffuser, or carry a vial of the oil with you and inhale its fragrance when your mind needs some settling. As nervous agitation may impede optimal digestion, enjoying its fragrance this way may also help to settle a stomach full of butterflies.

In addition, the oil has expectorant properties, reflecting cardamom’s use in Ayurvedic medicine for lung health. In Aromatherapy for Healing the Spirit, Gabriel Mojay notes that cardamom oil can stimulate the vital energy (Qi) of the lungs and is especially beneficial when coughing or bronchial mucus is the result of digestive weakness. One of the best ways to use cardamom for bronchial support is to add a few drops to a basin filled with hot water and do a steam inhalation for several minutes.

Cardamom’s exotic fragrance is also said to have aphrodisiac properties, as extolled in the classic tale of the Arabian Nights. So if your hots need some heating up, consider using this warming fragrance. Mix a few drops with water in a mister bottle and use as a room spray, or spritz some of this aromatic mixture onto your bed linens. You could also add it to some unscented body oil and use for an enchanting couple’s massage.

Look for cardamom essential oil at natural food stores and holistic pharmacies. As it is not one of the more popular oils they may have to special order it for you. Alternatively, you can purchase it from one of the many online retailers that sell it.

With its exotic fragrance, cardamom essential oil is certainly a very enjoyable way to enhance your health.

If you’ve used cardamom oil, please consider sharing your experience with other readers in the Comments section.

It is the first day of spring, but the Seattle weather didn’t seem to get the memo. It is raining, damp and cold. Fortunately, though, I am feeling ensconced in a sense of nurturing warmth brought to me by the aromatic cardamom-infused soy latte I am drinking at the moment.

I have been thinking about cardamom for weeks now. It began one day when I noticed I was afloat in a cardamom meme stream; it seemed that in every note I read—from my Twitter feed to friends’ emails—almost everyone was talking about some delicious dish that featured this aromatic culinary treasure. In that moment, bolstered by my own fondness for this curry- and chai-staple, I decided that I would start my Let Food Be Your Medicine series—which will highlight the culinary and medicinal uses of herbs and spices—with a focus on cardamom.

And, as cardamom and coffee make a well-versed pairing, a marriage of flavors that represents hospitality in Middle Eastern countries, it seemed a natural idea to begin the writing of this post by enjoying this delightful and convivial beverage.

While cardamom may be today’s “it-spice” it has been a part of medicine cabinets and kitchens for thousands of years. Like many other spices, it was first used for its therapeutic, rather than culinary, properties. It was featured in Ebers Papyrus, the Egyptian book of medicinal plants that dates back to 1550 B.C. In addition to a healing remedy, it was also used by the ancient Egyptians as a perfume and an embalming agent. It plays an important role in Ayurvedic medicine as well as in Indian cooking where it is integral to dishes like curries and chai. Unlike some other spices, cardamom never really took hold across Europe, although it is a mainstay in Scandinavia where it is used in baked goods and sausages. Interestingly, it is not India or the Middle East that is the largest exporter of cardamom, but Guatemala, whose tropical climate is well suited to this plant.

Types of Cardamom

There are two types of cardamom: green and black. Both belong to the ginger family, but as their botanical genera show—the green’s is Ellettria while the black’s is Amomum—they are more like cousins than brethren.

Green cardamom (Ellettria cardamomum) is often called “true cardamom.” It has a camphor-like flavor with hints of citrus and features avocado green pods which house tiny brown seeds. Some recipes feature the pod, while others call for just the seeds themselves (either whole or ground). Green cardamom is the type used in chai, Indian sweets, and some curry blends. It is also the variety featured in qahwat al-hail, the cardamom coffee that is a staple in Middle Eastern countries where it serves as a symbol of hospitality.

Black cardamom (Amomum sublatum and Amomum costatum) looks and tastes different than the green type. It has a very smoky flavor and large brown rough-hewn pods. Black cardamom is not generally used in sweet dishes like the green variety; rather, it’s a foundation ingredient of many savory recipes including braised meats and curries and is used in the spice mixture, garam masala. Black cardamom is also called for in some Szechuan and Vietnamese dishes.

Additionally, you may see white cardamom, which is used in Northern European baked goods. It is not a different variety but rather a bleached version of the green pods. As sulfur dioxide is used as the bleaching agent, those who are sensitive to sulfur-containing chemicals (including people with asthma) may want to avoid this type of cardamom.

Health benefits

Green cardamom is a staple in the material medica of Ayurvedic and Unani medicine (the latter being a healing system derived from ancient Greek medicine that is popular in the Middle East). While it is called for in a wide range of conditions, owing to its carminative properties, one of its most common uses is for digestive health, including the relief of indigestion and flatulence. These benefits are not just rooted in tradition; in fact, there seems to have been enough supporting research evidence to support its efficacy so as to include green cardamom in the German Commission E Monographs as a remedy for dyspepsia (another word for indigestion). The digestive benefits don’t seem to be limited to the green variety as black cardamom is also used in traditional Chinese medicine for certain stomach conditions.

As noted, cardamom’s benefits are more expansive than just bolstering digestion. Chewing on a few seeds is also known as an antidote for bad breath and something that the ancient Egyptians used to help clean their teeth. Cardamom is also said to have aphrodisiac properties, the virtues of which were extolled in the legendary tale of The Arabian Nights.

Selecting, Storing, and Preparing

While black cardamom is sold in its whole pod form, there are three ways to purchase green cardamom: whole pods, seeds, or powdered form. The pods are ideal since they are the most versatile as some recipes call for pods, some for seeds. Additionally, they have the longest shelf life since they are the least vulnerable to oxidation.

Yet, if you’re not inclined toward the Virgoan task of separating the seeds from the pod, consider buying the decorticated (shelled) seeds. If your recipe calls for cardamom powder, you can grind the seeds in a spice mill or coffee grinder.

Pre-ground cardamom is also available in stores, but this will provide you with the least aromatic spice since its volatiles oils may have oxidized. If you’re in a pinch and only need a pinch (or two) to make a recipe, you may still want to consider this as an option.

Like all spices, it is best to keep cardamom in an airtight container away from heat and direct light.

If your local markets don’t carry cardamom, there are online resources through which you can purchase this wonderful spice. One of my favorites is World Spice Merchants.

Ways to Enjoy

There is a multitude of ways that you can savor the aromatic flavor of this health-promoting spice:

• Cardamom is delicious in many desserts from coffee cake to speculaas (Dutch windmill cookies) to the Indian rice pudding kheer.
• One of cardamom’s most well-known uses is as an integral ingredient in chai. There are so many different recipes for chai that you’re bound to find one—or many—that become your favorite(s). Here’s a delightful one that I found on a beautiful chai website.
• You can make a modified version of Arabic coffee by adding powdered cardamom to your ground coffee before brewing. Alternatively, you can make a cardamom simple syrup (ideally with raw, rather than refined, sugar), which you can add to coffee or homemade lattes.
• For a digestive soothing beverage, make cardamom tea by simmering 1-1/2 tsp of cardamom seeds in 12 ounces of water for 8-10 minutes and then adding 2 tsp lemon or orange juice, and a little bit of honey.
• Curries are a flavorful way to enjoy cardamom (as well as other Indian spices). There are lots of curry recipes you can find on the Internet or in Indian cuisine cookbooks. We make simple recipes at home by combining cardamom-containing curry blends with ghee, vegetables, beans (or lamb), and coconut milk. Sometimes, we’ll use garam masala instead of a curry mixture; you can buy this spice blend premixed or make it yourself.

Cardamom is prized throughout the world for its aromatic flavor as well as its health benefits. I hope you enjoy adding a bit of it to your culinary repertoire and steeping in the pleasure that it will bring you.

Do you have a favorite recipe for cardamom-containing chai, curry dishes, or baked goods? If so, consider sharing it with other readers in the Comments section.

Many people ring in the New Year with a glass of champagne. This year, I rang it in with kitchari. No, not the latest kitschy cocktail creation. Rather, the rejuvenating “rice and beans” dish that is a staple of Indian cuisine and Ayurvedic healing practices.

I hadn’t made kitchari in years (five years, to be exact). It had fallen off my radar screen. But as I looked for a recipe that would symbolize a New Year’s toast to my well-being, thoughts of kitchari sprang back into my culinary consciousness.

So what is this celebratory dish I’m writing about?

Kitchari is a traditional dish composed of legumes, basmati rice, and spices. Simple ingredients, simply prepared.

Oh wait, I am forgetting what some may consider the piece de la resistance of the kitchari, the ghee. A type of clarified butter, ghee not only makes the kitchari creamy—and the kitchen smell amazing—but is also thought to add to its health-giving properties. And, unlike some other forms of cooking fat, ghee has a relatively high smoke point—400-500F/204-260C—and therefore can be used in cooking without much worry of oxidation.

Speaking of kitchari’s health-giving properties, there are many. It is easy to digest and yet provides the body with stores of energy, making it a perfect meal to use during mono-fasts and detoxification/cleansing programs; in fact, it is the staple meal used during the Ayurvedic detox ritual known as panchakarma. The spices included also have numerous healing properties while the balance of its ingredients allow it to be a beneficial food for all three doshas (constitutions). And, its creamy texture is soothing and nourishing, making it a veritable Ayurvedic chicken soup for the soul.

The Four Pillars of Kitchari

You’ll find a cornucopia of kitchari recipes in books and websites. While you’ll notice slight differences, more evident will be their commonality as each contains the four pillar ingredients of kitchari: legumes, basmati rice, ghee, and spices.

Legumes

Moong dahl (also written as mung dahl) is the traditional legume used to make kitchari. Moong dahl are mung beans that are split and have had their hulls removed, yielding a legume that is easier to digest and quicker to cook. While mung beans are green, moong dahl is yellow since it is bereft of its verdant hull. Markets that sell Indian foods and natural food stores are your best bet for finding these little legumes.

You will also find recipes that call for soaked whole mung beans or split beans that still have their hull. These make good options as well but in my opinion the moong dahl makes the creamiest kitchari and the one that is the most soothing.

If you can’t find moong dahl or just want to use another type of legume, try red lentils. This is what I used when I first made kitchari and still use it on occasion. Red lentils are also very nutrient-rich and are easier to find in food markets than moong dahl.

Basmati rice

Basmati rice differs from “regular” rice in that it is more delicate in flavor and aromatic in fragrance (in fact, basmati is derived from a Sanskrit word that means perfume). It also has a chewier texture.

This long-grained thin rice comes in both refined/white and unrefined/brown varieties. White basmati is typically called for in kitchari dishes but if you want a grain with more nutrients (including fiber), you can opt for the brown variety, which is the type I use.

Ghee

Ghee is a form of clarified butter. While it only takes a few minutes to make ghee, if you’d prefer, you can purchase it at the market. Since it doesn’t need to be refrigerated, look for it on the grocery shelves; it will probably be located in the “ethnic food” section.

At natural food stores, you’re likely to find ghee—including those from Ancient Organics and Purity Farms —made from organic milk. While they may cost more, I personally think that it’s worth it given the enhanced healthfulness of organic dairy products.

Spices

While all kitchari recipes feature traditional Indian spices, the combination and amounts vary. The spices range from the familiar—black pepper, cumin, turmeric, cardamom, and cinnamon—to the more exotic, such as fenugreek, asafoetida (also known as hing), and curry leaves (not to be confused with curry powder). My advice is to experiment with different ones, in different blends, and see what suits your fancy.

The spices not only add a wonderful flavor to the kitchari but also contribute to its health benefits. Most of these spices are carminative, meaning that they help soothe digestion. Additionally, they feature other healing properties; for example, turmeric and ginger are laudable anti-inflammatory compounds while fenugreek is good for blood-sugar balance. Asafoetida in small amounts helps reduce flatulence—it’s the Beano of the spice cabinet—and is especially good for enhancing digestive power (known as agni in Ayurvedic medicine).

Optional/Additional Ingredients

You’ll see vegetables included in some kitchari recipes. This is something I like to add as well. Often, I’ll add diced onions when sautéing the spices in the ghee. Several minutes before the kitchari is done cooking, I’ll add some finely chopped vegetables, like mustard greens or cauliflower; these crucifers add flavor as well as liver-health benefits. Sometimes, you’ll also see recipes that call for cashews, coconut, and cilantro leaves.

A Kitchari Recipe

As you experiment with kitchari, you’ll likely discover that you end up adjusting the ingredients, creating your own special recipe. For starters, here’s the one I use as a foundation recipe to which I may add other ingredients depending upon my mood.

Ingredients

2 TBS ghee
1 cup brown basmati rice
1 cup moong dahl (or red lentils)
¼ tsp turmeric
½ tsp cumin seeds, ground
¼ tsp cardamon seeds, ground
¼ tsp ground fenugreek
¼ tsp ground black pepper
½ tsp sea salt
a pinch of asafoetida
2-1/4 cup water

* Optional ingredients: onions, mustard greens, or other vegetables of your choice

Directions

1. Wash rice and moong dahl well under cold running water. Set aside.

2. Melt ghee in a medium saucepan over medium-high heat.

3. Add all spices as well as salt to melted ghee. Stir for about 1 minute.

4. Add rice and moong dahl, stirring for about 30 seconds so that they get coated with the ghee-spice mixture.

5. Add water and turn heat up to high, mixing all the ingredients together.

6. After the water has reached a boil, reduce to a slow simmer (depending upon your stove, this may be either low or low-medium heat).

7. Cook for 30-35 minutes, stirring one or two times during the cooking process.

Makes 4 (1 cup) servings

* Optional ingredients: Add the onions to the ghee-spice mixture and cook until they approach transparency. Then continue recipe at Step 4. If you’re adding additional vegetables, do so a few minutes before the dish is complete; the specific amount of time depends upon the vegetable (for example, I add chopped mustard greens about 3 minutes before the kitchari is done).

Kitchari FYI

You may also see kitchari spelled as kitchedi but take note that they are not always one in the same. That’s because, as Lalitha Balasubramani of Nataraja Spices shared with me, what kitchedi represents depends upon the region of India in which you are located. In Northern India, it is one and the same as kitchari while in Southern India it is the name given to a spiced cucumber and yogurt dish. In the Southern region of India, pongal is what this legume/rice/ghee/spice recipe is called.

Not only is kitchari a wonderful healing food to use during fasts and cleanses, but it is a great go-to dish any time you want a meal that is rejuvenating and comforting, one with which you can toast to your health.

Do you have a favorite kitchari recipe or have you done a fast/cleanse using it? If so, please feel free to share your insights and experiences with me and other readers in the Comments section.