What is fenugreek and why should I eat it for my good gut?
Fenugreek is a cool weather plant that grows best in fall. Although, the plant may be eaten when it has matured with flowers, it is best to extract the golden seeds when the plant has dried out. Fenugreek is known to be one of the oldest cultivated medicinal plants, with roots stemming from Indian and Chinese medical practices. Fenugreek has many health benefits because it is extremely rich in antioxidants and fiber, which can aid in flushing out toxins from the body and increase healthy digestive patterns!
Fenugreek has been used to combat constipation because it contains a significant amount of soluble fiber, one tablespoon of Fenugreek seeds contains 3 grams of fiber. This type of fiber can help the #goodgut to absorb more water from the body and add more bulk to stool, helping it move along much more smoothly. Additionally, constipation is usually accompanied by bloating and abdominal pain and these elements are also decreased once fenugreek alleviates the constipation.
The anti-inflammatory properties in Fenugreek may also help with reducing irritation in the intestines because it creates and forms a protective mucus coat. In many instances, it is said that this herb can also aid in decreasing acid reflux!
Ways to eat it
Traditionally they are used in Indian dishes specially in legumes, pulses and vegetables dishes.
Is a spice that when over cooked will make the seed bitter to taste.
It pairs well with: Spinach, cauliflower, potatoes, green beans, pumpkin, carrots, cabbage sprouts, mango, pear, peach, apple, all legumes and spices!
Recipe: Creamy Curry Fenugreek Sauce
Ingredients:
1/2-1 tsp water
1 garlic clove, crushed or chopped
1/4 tsp turmeric powder
Coconut milk mix:
1 can (400 ml approximately) organic coconut milk
1/4 tsp paprika
1/2 tsp salt
1/8 tsp (2 pinches) cayenne powder
1 Tbsp lemon juice
1 tsp fenugreek leaves, dried
Directions:
In a bowl stir the coconut milk, paprika, salt, cayenne, lemon juice, and fenugreek leaves together.
Heat the water in a saucepan and then sauté the garlic until it is golden brown. Adding water as needed.
Add turmeric to the sauté and continue to heat for another 1-2 minutes.
Add coconut milk mixture that was made previously.
Increase the temperature gradually until boiling to speed up the cooking process.
Continue to cook the mixture to desired consistency, while stirring occasionally.
Remove and enjoy with legumes, potatoes and/or cooked greens!
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References
Recipe from: https://simple-veganista.com/roasted-fennel-potato-soup/
Bruce-Keller, A. J., Richard, A. J., Fernandez-Kim, S. O., Ribnicky, D. M., Salbaum, J. M.,
Newman, S., Carmouche, R., & Stephens, J. M. (2020). Fenugreek Counters the Effects
of High Fat Diet on Gut Microbiota in Mice: Links to Metabolic Benefit. Scientific reports,
10(1), 1245. https://doi.org/10.1038/s41598-020-58005-7
Sajad Ahmad Wani, Pradyuman Kumar (2018)
Fenugreek: A review on its nutraceutical properties and utilization in various food
products,Journal of the Saudi Society of Agricultural Sciences Retrieved From:
https://www.sciencedirect.com/science/article/pii/S1658077X15301065
Recipe from: https://www.cookrepublic.com/mushroom-masala-and-fenugreek/