This winter we have all been facing a very tenacious flu that seems to leave most with a lingering cough that goes on for weeks. Sound familiar?
Enhancing the body’s natural defence system (immunity) plays a vital role in maintaining optimum health. We all know that prevention is better than cure. Taking a closer look at lifestyle and how we support our immune system at this time of year has to be a priority for you and your family. Ayurvedic medicine has some simple remedies that do just that.
Kashayam, a herbal tonic, that has been used for centuries, refers to a water-based decoction or water extract of a single or group of herbs and spices that can be used for many ailments including indigestion, sore throats, coughs, the common cold, and to ward off flu. A dark coloured liquid that is often bitter in taste. Used in India, this herbal tonic has been well tried and tested to be effective at supporting and boosting energy and immunity, especially during the wet and wintery season. As an added bonus this effective remedy has no harmful side effects and can be safely given to children.
Kashayam can be made with different ingredients. However Ginger Kashayam is especially popular as ginger has several constituents that are particularly important in boosting immunity. According to the AYUSH Ministry (Department of Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homoeopathy (AYUSH), adding ginger to your daily diet can go a long way to keeping infections at bay.
Health Benefits of Ginger (Zingiber officinale)
Ginger is rich in volatile oils including gingerol and camphene, sesquiterpenes including zingiberene, several vitamins (A,B,C) and minerals (iron, calcium, magnesium), making it rich in bioactive constituents full of medicinal properties. Gingerol has powerful anti-inflammatory and antioxidant properties that improve health in many ways. Ginger can be chewed, added to hot lemon and honey, to casseroles, stews and porridge as well as included in a Kashayam.
Health benefits include:
- Strengthening the immune system
- Easing colds and flu
- Relieving several forms of nausea, including travel and morning sickness
- Easing chronic indigestion
How do you prepare a Kashayam?
There are different ways to prepare a Kashayam.
Method 1
The following recipe makes approximately 25 cups of Kashayam. The powder can be stored in an airtight jar for up to six months to be used on a daily basis or as and when needed.
INGREDIENTS - 1 stick turmeric, 1 piece 2” long dry ginger, 1 whole nutmeg, 3 strings fresh curry leaves, 1 cup coriander seeds, 1/2 cup cumin seeds, 1/2 Cup black peppercorns, 1/2 cup fennel seeds, 2 whole cardamom, 8-10 cloves, 2 tbsp cardamom peel, 1 medium bay leaf
Kashayam powder preparation:
1. Crush Turmeric stick, dry ginger, nutmeg separately with a pestle and mortar or coffee grinder. Keep it aside
2. Dry roast curry leaves. Keep aside
3. In a skillet, dry roast coriander seeds, black pepper, fennel seeds, cumin seeds, whole cardamom, cardamom peel, cloves, bay leaves along with crushed turmeric, ginger and nutmeg
4. After 5 minutes add dry roasted curry leaves and continue to roast for another 5 minutes. Cool down completely
5. When cool, transfer to mixer jar or blender and make a fine powder
6. Kashayam powder is now ready and can be stored in a jar for up to 6 months for use on a daily basis.
Kashayam drink preparation: 1 glass water,3 small pieces jaggery (natural unrefined sugar cane) or honey, 1/4 tsp turmeric powder, 1/4 tsp Kashayam powder 1/4 tsp ginger paste, 1/2 cup milk or non dairy alternative
(Serving 2 cups)
1. Bring 1 glass of water to the boil and when it starts boiling add jaggery, turmeric powder, Kashayam powder, fresh ginger and boil on a medium heat
2. Boil until water is reduced to half the original volume
3. Now, add milk and bring it to the boil. If using honey stir in at the end.
If you do not like milk, Kashayam can be prepared either with a non-dairy alternative or without adding milk.
Method 2
Ginger Kashayam (this preparation is sufficient for twice daily)
INGREDIENTS 2 ginger pieces, 2 tbsp of coriander seeds, 3 tbsp of crushed palm jaggery or yellow jaggery (natural cane sugar) or honey, ½ tbsp of black pepper - you can reduce the quantity if you find this too spicy
1. Crush all the ingredients in a pestle and mortar
2. In a saucepan combine the crushed ingredients and 300ml boiling water
3. Boil till the quantity is reduced to nearly half
4. Add a pinch of salt if desired
5. Serve hot. Add honey at the end if using instead of jaggery
Drink half a glass of Kashayam on an empty stomach, repeat 3-4 times a day until symptoms have been alleviated and you begin to return to full health, or take as part of your daily routine to ward off seasonal colds and flu.
Tips for supporting good health during winter months:
- Get a good night’s sleep to wake refreshed. Aim to be in bed no later than 11pm to avoid going into Pitta time. After 11pm we get a second wind, making it difficult to get to sleep and potentially stay asleep.
- Eat warming and nourishing foods – hearty soups, casseroles and stews.
- Drink plenty of water and herbal teas to keep yourself hydrated.
- Avoid ice-cold drinks and raw vegetables straight from the fridge.
- Get outside for at least 30 minutes per day to move and take in winter sun.
- Avoid doing a detox or cleanse during winter, this will likely further weaken your defences. Cleanses are better left to the spring when it is a natural time to shake off any winter sluggishness and additional weight.
- Dress up warm to avoid getting unnecessarily cold. Hats are important when cold outside to keep heat in the body.
- Take down time to relax and rest.
Taking care of yourself especially during the winter months when we are more vulnerable to infections, colds and flu by listening to your body and slowing down will reap the reward of keeping you and your family well during winter.
Sources: Www. https://www.ayush.gov.in/docs/123.pdf
https://www.healthline.com/nutrition/ayurvedic-herbs
https://www.flavourstreat.com/kashayam-ayurvedic-beverage-mix/#genesis-nav-primary
(http://www.sciencedirect.com/science/article/pii/S2352618115000438) Authors: Pritam Sarkar, Lohith Kumar DH, Chanda Dhumal, Shubham Subrot Panigrahi, Ruplal Choudhary, Traditional and ayurvedic foods of Indian origin, Journal of Ethnic Foods, Volume 2, Issue 3, 2015, Pages 97-109, ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.08.003.
http://www.monsoonspice.com/2013/03/kashaya-or-kashayam-recipe-herbal-or...
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