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| PROUDLY HOSTING FROM AUG 10- OCT 10 2011 |
Fenugreek (Methi or Vendayam as they are called in Hindi & Tamil) is an immensely aromatic and versatile seed which enhances flavors of many dishes we cook especially in the Indian cuisine. It will be a pleasure and a complete source of curiosity for me to see the different recipes that this wonderful seed can be used in. So bring it on folks!!!
CWF OR Cooking with Whole Foods is a brainchild of Kiran of Sumadhura - Do check out her wonderful blog for healthy and wholesome vegetarian food.
Some facts about Fenugreek other than it is good for diabetes and digestion :) Directly brought from here
Health benefits of fenugreek seeds
- Fenugreek seeds are rich source of minerals, vitamins and phytonutrients.
- The seeds are very good source of soluble dietary fiber. Soaking in water makes the outer coat soft and mucilaginous. 100 g of seeds provide 24.6 g or over 65% of dietary fiber.
- Non-starch polysaccharides (NSP) which constitute fiber content of the fenugreeks include saponins, hemicelluloses, mucilage, tannins and pectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and helps to protect the colon mucus membrane from cancers causing toxins.
- NSPs (non-starch polysaccharides) increase the bulk of the food and augments bowel movements. Altogether NSPs assist in smooth digestion and help relieve constipation ailments.
- It has been established that amino-acid 4-hydroxy isoleucine present in the fenugreek seeds has facilitator action on insulin secretion. In addition, fiber in the seeds help lower rate of glucose absorption in the intestines thus controls blood sugar levels.
- Its seeds contain many phytochemical compounds such as choline, trigonelline diosgenin, yamogenin, gitogenin, tigogenin and neotigogens. Together these compounds account for the medicinal properties of fenugreeks.
- This prized spice is an excellent source of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.
- It is also rich in many vital vitamins including thiamin, pyridoxine (vit.B-6), folic acid, riboflavin, niacin, vitamin-A and vitamin-C that are essential nutrients for optimum health.
Medicinal uses of fenugreek seed
- Its seeds have been used in many traditional medicines as laxative, digestive, and as a remedy for cough and bronchitis.
- If used regularly, fenugreeks may help control cholesterol, triglyceride as well as high glycemic levels in diabetes.
- Fenugreek seeds added to cereals and wheat flour (bread) or made in gruel, given to nursing mothers to increase the synthesis of milk.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 323 Kcal | 16% |
| Carbohydrates | 58.35 g | 45% |
| Protein | 23 g | 41% |
| Total Fat | 6.41 g | 21% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 24.6 g | 65% |
| Vitamins | ||
| Folates | 57 mcg | 14% |
| Niacin | 1.640 mg | 7% |
| Pyridoxine | 0.600 mg | 46% |
| Riboflavin | 0.366 mg | 28% |
| Thiamin | 0.322 mg | 27% |
| Vitamin A | 60 IU | 2% |
| Vitamin C | 3 mg | 5% |
| Electrolytes | ||
| Sodium | 67 mg | 4.5% |
| Potassium | 770 mg | 16% |
| Minerals | ||
| Calcium | 176 mg | 18% |
| Copper | 1.110 mg | 123% |
| Iron | 33.53 mg | 419% |
| Magnesium | 191 mg | 48% |
| Manganese | 1.228 mg | 53% |
| Phosphorus | 296 mg | 42% |
| Selenium | 6.3 mcg | 11% |
| Zinc | 2.50 mcg | 23% |
Selection and storage
Fenugreek seeds are readily available in the spice stores year around. One may find different forms of seeds such as whole seeds, powdered or paste in these stores.
Choose whole seeds from authentic brands. The seeds should feature bright golden-yellow color, hard and exude delicate maple flavor. Avoid old stocks as they may infect by fungal mold and out of flavor.
Store whole seeds in airtight glass container and place in a cool, dark place where it will stay fresh for several months. Powdered or paste fenugreek however should be kept in the air-sealed packets and placed in the refrigerator.
Culinary uses
Traditionally, fenugreek seeds are being used in a wide range of culinary recipes. The seeds either in the forms of whole seeds, sprouted, powder, sauce or as paste used in a variety of spicy dishes in many parts of Middle-East, India, Mediterranean and Central Asian regions.
The seeds should be added in small quantities in food because they have strong aroma and bitter taste. Dry fry under light heat in order to mellow their flavor.
Here are some serving tips:- Fenugreeks are used as an important ingredient in curry powder.
- Small quantity of sprouted seeds added to vegetables and lentils dishes.
- Fenugreek leaves, either fresh or dried are also favored in cooking with spinach, potato, carrots… etc.
Safety profile
Excess intake of fenugreek seeds by pregnant mothers would put them in risk of premature child birth.RULES OF ENTRY
1. Prepare any vegetarian dish using Fenugreek Seeds and send them to me between Aug 10th and Oct 10th (Only vegetarian, no eggs please).
2. Please link back your recipes to this event announcement and Kiran's event page.
3. Use of Logo is appreciated.(To access the logo, left click on the picture and save it to your computer)
Please link your entries via the linky tool provided below.
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