Wednesday, June 10, 2015

Methi ( Fenugreek)Sprouts Salad; Diabetes Friendly Thursday



I now eagerly look forward to Thursdays! Why?? Because of Diabetes Friendly Thursday. I love the fact that we all post recipes that would specifically help diabetics eat healthy wholesome meals. This week's theme is Salads. So cleanse your body with wholesome salads presented by the DFT team this week.


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While there are many different salads that I could have written about today, I wanted to share something special and unique. A salad that is extremely healthy and nutritious. That is why I brought with me the methi sprouts salad with cucumber.


When we think of methi or fenugreek seeds, what immediately comes to mind is the bitterness of methi/fenugreek. It is interesting that once the methi seeds are sprouted, the sprouts have no bitterness in them. Believe me when I say that they are not bitter. All the more reason to try making this salad. We all know that any sprout is healthy. It is also a known fact that methi seeds have several potent  health benefits. It is especially helpful for diabetics in the regulation of blood sugar levels. Studies have shown  significantly reduced sugar levels in the urine after regular consumption of fenugreek. I could go on and on about the benefits of methi seeds and may forget about the salad!;) You can read more about the health benefits of methi  in the footnotes. Cucumber is cooling and refreshing to the body. You can read more about that too in the footnotes.


Now let's get back to the salad. This is such a simple and easy salad that it will be ready in no time. The only time that it takes is for methi seeds to sprout, but if you already have the sprouts ready, the salad can be ready in 5 mins!! It really is that simple!



Servings: 2


Ingredients:


Methi seeds: 2 tablespoons, heaped
Cucumber: one medium sized
Lemon zest: 1/2 tsp ( optional)
Lemon/lime juice: from one lemon/lime ( I used 50:50)
Green chillies: 1 medium-sized, chopped finely.( any kind of green chillies can be used)
Cilantro/ coriander leaves: 1 tbsp, chopped
Freshly grated coconut: 1/2 tbsp ( optional) for garnishing.
Salt to taste

For tempering:( optional)


Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Hing : a pinch
Curry leaves: 1 sprig

Method:


To sprout the methi seeds:



Soak the method seeds in water for 4-5 hours. Drain the water completely. Cover the container with a wet cloth or paper towel.  Keep it like that for a day atleast. You will see it sprout the next day. I kept it for 2 days as I wanted longer sprouts.

To make the salad:

Wash the cucumber and chop it finely. Take it in a bowl. Add the methi sprouts to the bowl. Add lemon zest, lemon /lime juice, salt, chopped cilantro and mix well.  Garnish with freshly grated coconut.

For tempering: ( optional)


Heat coconut oil in a frying pan. Add mustard seeds. Once the mustard seeds splutter, turn off the flame. Add hing and curry leaves.

Add this to the salad and mix well.



Keep refrigerated until ready to serve.

Serve with rice/roti or enjoy a bowl or by itself! Once again, I am bringing this to Fiesta Friday hosted by our dear friend Angie@The Novice Gardner. Quinn@Dad Whats4dinner is co-hosting for the first time with the seasoned host Naina@Spice in the City.

Cooking made easy:


Other ingredients like grated carrots, corn, cherry tomatoes, pomegranate seeds can be added to this dish. It is very versatile.

Footnotes ( Tip for healthy living):

Fenugreek or methi seeds are strongly pungent and aromatic seeds. They are used in cooking commonly in the Indian cuisine.It has been traditionally used to cure digestive issues and to increase milk production in lactating mothers. The medicinal benefits of the methi seeds are beneficial not only in the diabetics, but for the anemic, lactating mothers, perimenopausal  women and even during menstruation to ease cramps. 

It is also supposed to maintain testosterone levels in men.You can read more in the references provided below.

Studies suggest that the amino-acid 4-hydroxy isoleucine present in the fenugreek seeds facilitates insulin secretion in the human body. In addition, fiber in the seeds helps lower rate of glucose absorption in the intestines thus controls blood sugar levels. Fenugreek seeds are therefore strongly recommended in the diabetic diet. 

Methi seeds help reduce cholesterol in the body, especially LDL. This is due to the fact that fenugreek seeds are rich in fiber and the presence of saponins. It also apparently has 25% galactomannan which is a natural soluble fiber which is specifically related to reduced risk of cardiovascular issues.It also has a gumming substance called mucilage which when mixed with water expands and becomes gelatinous. This is helpful for adding bulk to the meals , causing early satiety and therefore acts as an appetite suppressant.. It is also helpful in preventing digestive issues and constipation as this mucilage acts as a laxative.

The mucilage in fenugreek is also purported to help relieve sore throat and cough.

Fenugreek seeds have compounds that have estrogen like properties that helps in Women's health issues. Diosgenin in fenugreek increases the amount of breast milk produced in lactating women.Emmenagogue is supposed to help menstruating women by opening up obstructed menses and making the porcess of menstruation work smoothly and comfortably.Disogenin and estrogenic isoflavones present in fenugreek helos reduce menopausal symptoms like mood swings, depression, cramps and abnormal hunger pangs.

Fenugreek is also supposed to help prevent colon cancer due to strong anti-carcinogenic potential due to the various saponins and other compounds present.

Methi seeds are rich in B-complex vitamins, vitamin A, C & K and rich in minerals such as copper, potassium, iron, calcium, selenium, zinc, magnesium and manganese.

References:
http://www.webmd.com/vitamins-supplements/ingredientmono-733-FENUGREEK.aspx?activeIngredientId=733&activeIngredientName=FENUGREEK
http://www.nutrition-and-you.com/fenugreek-seeds.html
http://www.medindia.net/patients/lifestyleandwellness/fenugreek.htm




Disclaimer:
I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.


Try these other delicious healthy salads from the DFT team!

1. Chahat's Moroccan Carrot Orange Salad

2. Apsara's Red Quinoa Salad

3. Anu's Lettuce Salad Wrap

4. Prachi's Mediterranean Barley Salad

5. Shailja's Garbanzo Bean Salad

6. Sonal's Asian Mung Sprout Salad

7. Swati 's Bulgur Wheat Salad Tabbouleh

8.Parvathy's Kale and Eggplant Salad 


Food for thought:

When a thing is done, it's done. Don't look back. Look forward to your next objective. George C. Marshall