Featured Spice: Fenugreek
Recently I was treated to a delicious Indian dinner. As I savored the flavors, I recalled that many years ago, back when I was still living in New York City, friends invited me to come along to visit a family living in a small town outside of Philadelphia. That visit turned out to be the start of several long and dear relationships.
Besides the fun and camaraderie of the gathering of women, what I remember most is the food. We spent most of the day in the kitchen – rinsing, snapping, chopping, dicing, stirring while laughing and sharing life stories. During the preparation I was introduced, for the very first time, to fenugreek – an herb used for medicinal and culinary purposes dating back at least as far as ancient Egypt. I would later learn much more about this amazing herb, but on that sweltering summer day, in a tiny row house kitchen filled with amazing sisters, I learned of the subtle culinary power of the herb with the funny-sounding name.
Fenugreek seeds and ground spice. Credit: © Can Stock Photo Inc. /rexkrr
After that day it would be many years before I would use fenugreek again or even think of it. Then while shopping in a Mediterranean market, I came across the powder and recalled all of the sensations of that prior experience. That night I recreated the flavor with some delicately cooked black beans … and was hooked. Even as I expanded my use of the herb to stews, soups and curries, the health benefits of fenugreek eluded me until just a few years ago.
During a discussion about culinary herbs and spices, I mentioned to a (healthy) client how I was introduced to fenugreek and how it had become a staple in my pantry. Unbeknownst to me, she began experimenting, cooking with the herb on her own, and also came to love it. Several months later, she excited shared medical test results showing that her cholesterol levels had normalized. Best of all, her doctor supported her!
Fenugreek has numerous benefits, which include:
• Anti-diabetic properties that lower blood sugar levels by slowing sugar absorption
• Lowers blood cholesterol
• Useful in reducing fever and menstrual cramps
• Calms inflammation of the stomach and intestines
• Contain mucilaginous fiber that has slight a laxative effect (digestive aid)
• Contains soluble fiber that aids in weight control
• Used to treat various respiratory ailments
• Excellent for inducing lactation – increases breastmilk supply
Fenugreek is a commonly used ingredient in curries, chutneys, and traditional medicines of India, China, Northern Africa and the Mediterranean. Used as both as an herb (leaves) and a spice (seeds), the most commonly eaten part of the fenugreek plant is the seed which can be crushed or ground and roasted and added to foods easily. The leaves are high in iron. Fenugreek can be sprouted, eaten in salads, and is often used to add maple flavoring to artificial maple syrup, candies and even cattle feed.
PRECAUTION
Note that there is a significant difference between using fenugreek as a food product (i.e. seasoning, etc) and using it as a dietary supplement (encapsulated). I advocate using fenugreek as a food product in recommended (safe) quantities in the presence of good health.
However, you should note:
Fenugreek is part of the peanut and chickpea family. If you are allergic or sensitive to these foods, you may have similar reactions with fenugreek. Consult your doctor.
Asthmatics should be careful to avoid inhaling the powder as it has been reported that doing do may worsen asthma symptoms.
If you have bleeding disorders, ulcers, take blood thinners or have diabetes, consult a physician before using fenugreek.
If you have a medical condition, are on medications, pregnant or breastfeeding, you should consult with your medical doctor before using fenugreek or any other herbs.
Further information on precautions can be found at WebMD, MedHelp.