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.

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

Methi Pulao ( Pulao made with fresh fenugreek leaves), Meatless Monday

This week is my husband's birthday. Hence, all week I am making his favorite dishes! He could eat pulao everyday instead of plain rice! He likes all kinds of pulaos.Methi pulao is by far one of my favorite pulaos too. I like it not only because of the delicious distinctive aroma of the fenugreek but also because of the immense health benefits of fenugreek leaves. I make it even more healthier by adding dry soy chunks and fresh tender green peas.Mmmm yummy! Pair it with fresh cucumber raita, it is heaven on earth. Here is a fine meal for you.

Serving: 6-8

Ingredients :

Basmati rice: 3 cups
Fresh Methi leaves (Fenugreek leaves): 1 cup ( from 1 medium bunch), washed and cleaned.
Soya chunks: 1 cup
Green peas: 1 cup ( I used frozen)
Ghee: 2 tbsp
Coconut oil: 2 tbsp
Clove: 3-4 nos
Cinnamon: 2 inch stick
Bay leaf: 1 big
Cardamom pods: 3-4
Cashewnut halves: 1 tbsp
Onion: 1 large,chopped lengthwise.
Ginger-garlic paste: 1 tbsp
Green chillies: 4-6( depending on your spice level),chopped fine
Turmeric powder: 1 tsp
Garam masala powder: 1 tsp
Tomato: 1 medium, chopped
Salt : to taste
Sugar: 1/2 tsp
Coriander leaves: 1 tbsp chopped fine ( for garnishing)
Hot Water: 2 cups + 6 cups

Method:

Rinse the basmati rice thoroughly until all the starch is removed. Soak basmati rice in water for 30 mins. Drain the water and let it dry for 20-30 minutes.

Soak the soy chunks for 15 mins in 2 cups hot water with 1/8 th spoon salt added to it. Squeeze the soya chunks out of the water and keep aside.

Heat oil/ ghee mixture in a kadai/ sauté pan/ pressure cooker. Add the cloves, cinnamon, cardamom, bay leaves, cashew halves and the onions. Sauté until the onions turn transparent.

Add ginger-garlic paste, chopped green chillies and sauté for few seconds.

Now add the turmeric powder and the chopped tomatoes. Saute until the tomatoes wilt.Add in the soy chunks.Add the methi leaves and cook for 3-4 minutes.

Add in the garam masala powder.

Add the drained rice and sauté for 2-4 minutes. 

Add in the hot water, salt, sugar, green peas and bring it to a boil. 

Cover, reduce the flame to low and cook for 15 minutes. If you are using a pressure cooker/ pan, do not use the whistle/ weight.

When done, fluff with a fork/ spoon.

Garnish with freshly chopped cilantro leaves.

Serve hot with a raita/salad of your choice or by itself.

Enjoy!

Cooking made easy:

The rice texture in any kind of pulao is one of the most important factors for making it a good pulao. Rice should neither be overcooked or undercooked.Each grain of rice should be distinctive, but cooked to perfection. This can be easily achieved if one pays attention to the following factors:
1. Soak the rice for 30 minutes so that the grain elongates.
2. Drain and dry for 30 minutes so that it is not easily broken upon sautéing.
3. Use hot water so that it can cook quickly.
4. It takes exactly 15 minutes to cook on medium-low flame. Do not open immediately. Let it sit for 15 more minutes after switching off the flame and before fluffing the rice.
5. Do not overmix the rice once cooked. Over mixing causes the rice grains to break.

Tip for healthy living:

Fenugreek has immense health benefits. It is potent in small amounts. It is not only a blood purifier but is also known to influence hormones in women. Lactating women benefit from the consumption of methi to increase the yield of milk.

Food for thought:

It's always too early to quit. Norman Vincent Peale

Methi Chicken ( chicken cooked with fenugreek leaves)

Methi Chicken has been one of my go-to recipes when I am in a rush and want to cook some chicken and make it quick.This dish also gives me my protein and vegetable in one pot ( without too many dishes to clean after cooking).I always have frozen methi leaves in my freezer and most of the time have some chicken with my basic marination of lemon,salt and pepper. The recipe below though has been made with fresh methi leaves as I recently had been to the Indian store.

Servings: 4

Ingredients:

Chicken : 2 lbs
Methi ( fenugreek) leaves: 1 small bunch
Oil : 1 tbsp ( I use coconut oil)
Onions: 2 medium chopped fine
Ginger-garlic paste: 1tbsp
Green chillies: 4-6medium ( depending on your spice level)chopped fine
Haldi(turmeric): 1tsp
Garam masala powder: 1 tsp
Yogurt : 1/2 cup
Cilantro leaves: 1 tbsp chopped fine
Salt to taste

Method:

Clean chicken, cut it into medium size pieces and keep aside.

Pluck methi leaves from it's stems, clean and keep aside.

Heat a sauté pan with 1tbsp oil, add chopped onion and sauté until they start turning golden brown. Now add ginger-garlic paste and sauté for a minute. Add chopped green chillies, haldi and sauté for a minute. Add cleaned chicken pieces and sauté for 3-4 minutes.Add yogurt, mix well.Add the cleaned methi( fenugreek leaves), salt. Mix well, cover and let it simmer for 15-20 mins on low flame until the chicken & methi leaves are cooked. Add garam masala, mix well.

Garnish with cilantro leaves.

Serve hot with basmati rice or roti.

Cooking made easy:

While cooking chicken, generally there is no need to add additional water as the chicken leaves water. Therefore just keep the flame low and let it cook in its own juices. Add water at the end if needed.

Methi (fenugreek) leaves should always be plucked and not chopped. According to my mother, apparently chopping methi leaves makes it more bitter.

Freshly chopped ginger & garlic can be used in this dish instead of the paste.

Frozen methi (fenugreek) leaves can be used instead of fresh ones in the above recipe. If using frozen methi leaves, use 1 cup for the above recipe.

Tip for healthy living:

For centuries fenugreek leaves and seeds have been used in Indian cuisine and have been known for its medicinal properties. It apparently aids in digestion, helps blood purification and helps lower/maintain blood sugar levels in diabetics. It also apparently facilitates labor and helps enhance breast milk production. There is no conclusive scientific evidence for any of these claims.

 Food for thought: 

Knowledge is Power ( Francis Bacon)