Spice 101: Fenugreek

We have a wonderful new resource here at Spice Traders! Our newest crew member, Jennifer, has shared with us an amazing book, "Healing Spices: How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease" by Bharat B. Aggarwal, PhD. It's an amazing read and we are thrilled to share with you all the things spices can do to benefit your health and your life, besides bringing delicious flavor! First up, fenugreek seeds! What are they? What can they do for us? And how do we cook with them?

Fenugreek is a seed of a grass-like plant, a spice common to South Asia, East Asia and the Middle East. Once the seed is cooked, or just lightly roasted even, it imparts a nutty, maple syrup-like flavor.

And what can fenugreek do for us? Over 100 scientific studies show fenugreek to be a powerful agent in regulating blood sugar! Not only can it do this, but it has shown to aid in weight loss (due to it's bulk and insulin control) cancer, high cholesterol, fatty liver disease, cataracts, kidney stones, gallstones, and infections.

But most importantly, the practical aspect. How do we cook with it and actually consume it so it can do all this good for us? Here's a quick list...

• add a sprinkle of ground fenugreek to the breading of fried foods
• sprinkle a few seeds in vegetable casserole for a unique and delicious flavor
• add a pinch of ground fenugreek to cookies, for a nutty and maple-y flair
• add a pinch to mayonnaise to give it a mustard-like bite
• mix roasted ground seeds with dried, ground chiles and other spices, and use as a dipping sauce for bread
• add roasted and coarsely chopped seeds to salads, which adds an interesting crunchiness

And for a more complex and very delicious application, here's a recipe to try it out! Don't worry, you can master this one! No Indian lessons necessary!

Photo courtesy kerala.me

Mild Coconut Fish Curry recipe adapted from Moscow Food Co-op

2 T. STM Garlic EVOO
2 large shallots, sliced
2 garlic cloves, chopped
1/2 T. mustard seeds
3/4 pound firm white fish, skinned and cut in 1" pieces
flour for dusting fish
1/2 t. STM fenugreek seed
1" piece of cinnamon stick
1/2 t. STM turmeric
3/4 c. coconut milk
1/4 c. water
3 T. grated coconut
salt

Sauté shallots, garlic, mustard seeds and fenugreek in oil for 12 minutes. Remove with a slotted spoon. Dust the fish with flour and briefly brown in hot oil. Return shallot mixture to pan and add turmeric, cinnamon, coconut milk and water. Simmer covered for 5 minutes until fish is cooked. Stir in coconut, add salt if desired, and serve.