Introducing Galangal, Ginger's Super-Spice Cousin That Helps Lower Inflammation

How to Prepare Galangal

Galangal can be boiled, steamed, or eaten raw, notes Gabrielle Tafur, RD, an Orlando, Florida-based dietitian. Galangal does tend to be rather hard when raw, but when cooked properly, it can provide a unique flavor that pairs deliciously with other ingredients.

"It's usually more convenient for galangal to be pureed in order to add it to recipes and prevent clumping or biting into hard chunks throughout your meal," Tafur explains."This may be how you've seen ginger in the fresh produce aisle lately as this method prolongs its freshness and prevents molding."

"You can also store pureed galangal in the freezer, so you can easily toss it into soups [such as Tom Kha, a popular Thai coconut soup], smoothies, or stir-fries," Tafur says. "Depending on the flavor profile you're seeking, this will generally dictate how much of it to use."

Ko also recommends slicing or mincing the root in order to fully ingest it. "Utilizing this spice to flavor food is also an effective way to reduce salt intake, which can further improve blood pressure levels," she says. Since galangal is a spice similar to turmeric, Zeitlin recommends incorporating it into your cooking and food prep in similar ways as you would with turmeric, or adding both spices to the same dish. "I add it to my vegetable stir-fries, mix it into my homemade salad dressings, and add some to my matcha lattes," she says.

Frequently Asked Questions

Does galangal root have any side effects?

The Ayurvedic spice has been used for centuries, and is typically considered safe when consumed in the amounts found in food, Zeitlin says. However, there can be side effects when you consume large doses like what you would find in supplements, she explains. "There are very few studies done on this spice, so the information is limited," Zeitlin says. "What we do know from the studies that have been done is that high doses can lead to loss of appetite, decreased energy, excessive urination, diarrhea, and coma. If you are thinking of taking the supplement form, then you should absolutely confer with your doctor first before starting to take it."

Is it safe to consume galangal root every day?

According to Zeitlin, as with most spices, it's safe to cook with galangal root regularly. She recommends using about 1 teaspoon daily if you would like. If you are using a supplement, be sure to take a low dose, which would be about 50-100 mg per pound of body weight, she says. However, you want to talk to your doctor before taking any supplement. They will know your medical history, including any medications you take that could interact with supplements and cause complications or side effects, she says.

Who should not eat galangal root?

People who are pregnant or breast feeding shouldn't take galangal root as there is limited research about the safety for these groups, Zeitlin says. And again, if you take any medications at all, be sure to check with your doctor before adding this spice to your dishes or taking a supplement.