THE GARDEN RECIPE
  • HOME
  • Articles
    • Health
    • Life & Spirituality
    • Sex & Intimacy
  • Recipes
  • Ingredients
    • Spices & Spice Blends
    • Whole Spices & Seeds
  • Coaching
    • What You Can Expect
    • Client Testimonials
    • Coaching Packages
  • My Story
  • TGP
Picture

Categories

All
Ancient Remedies
Ayurvedic Remedies
Ayurvedic Traditions
Cancer
Healthy Habits
Herbs
Hormonal Health
Inflammation
Nutrition
Spirituality

Fenugreek: A Divine Spice of Many Benefits

10/30/2022

12 Comments

 
Picture
Fenugreek is one impressive spice and a herb - used for centuries for it's many medicinal benefits, far superior to turmeric! Find out how it can help you achieve great health. 
If there is one spice you should add to your kitchen cabinet, let it be fenugreek. Fenugreek is one of the most respected spices, or you can say, a herb, that is used a lot in Ayurveda. Let's visit some history of fenugreek before we dive deep into its many health benefits.

History of Fenugreek -

Fenugreek (Trigonella foenum-graecum) has been used for centuries in Indian cuisine and also as part of traditional medicine. Ayurvedic remedies use fenugreek for help with many ailments - both in men and women, and due to its many health benefits, it is considered no less a divine spice than turmeric.

Both the seeds and leaves of fenugreek have been used in Indian cuisine since ancient times. Fenugreek belongs to the pea family. Grown in the Near East since ancient times, it has been used by many parts of the world. In the first century A.D., Romans added fenugreek to vine to give it flavor. In Galilee (a region between Northern Israel and southern Lebanon), it was grown as a regular staple food item. Fenugreek is also used in Middle-East, Africa, Pakistan, Bangladesh, Greece (in the famous dish pastourma as part of the spice rub), Yemen (fenugreek seed relish called hilbeh), Iran, Turkey (in a paste recipe called cemen), Egypt (seeds used in coffee drinks), Ethiopia and Eritrea.

Fenugreek is native to Asia, Southern Europe and Mediterranean region. 


Nutrients in Fenugreek
-

Fenugreek contains nicotinic acid, choline, inositol, B vitamins, iron, both soluble and insoluble fiber, vitamin D, C, K and A, folic acid, biotin. Fenugreek also contains compounds called as furostanolic saponins which help in boosting testosterone levels in the body.

What are the benefits of Fenugreek?
​
Fenugreek Helps in Increasing Milk Supply in New Moms - Fenugreek is helpful for new moms as it increases breast milk supply. This is due to the fact that fenugreek is an estrogenic herb, and is rich in phytoestrogens, especially diosgenin. Taking a fenugreek supplement specifically designed for new moms or taking fenugreek as a herbal tea can help with this. Grinding some fresh fenugreek seeds into a powder, and taking this everyday will help new moms increase their breast milk supply. 

Fenugreek for Helping Diabetics - In India, fenugreek is taken daily with meals by those who have diabetes. Fenugreek improves the insulin function thus helping balance blood sugar in the body. It slows down the sugar absorption in the stomach while boosting insulin so taking it with meals is a great way to balance your blood sugar levels. This action of fenugreek is due to 4HO-lle, an amino acid. This was even confirmed by Iiranian researchers of QoM University of Medical Science. It also reduces lipid binding protein. Because it is high in soluble fiber, it is an excellent addition to your diet if you are worried about your sugar, 

Fenugreek Helps in Boosting Testosterone Levels in Men - Fenugreek is known to help men with boosting libido by boosting their testosterone levels. Just about 500 mg per day is enough for men to see these results. Fenugreek is also known to boost sperm quality in men. Fenugreek will also help men with boosting their libido, arousal and stamina. As much as this divine spice is great for women reproducive health, it is equally great for male sexual health too.

Fenugreek for Skin & Hair - Fenugreek can be used topically for easing the discomfort associated with eczema or other skin disorders simply by applying it's paste onto the skin. It is also used to beautify the skin and give it a glowy complexion. Simply add some fenugreek seed powder and mix with water or lemon juice and apply for a few minutes on your face. 

Another way fenugreek is used in India is for hair care - it inhibits DHT (dihydrotestosterone) from attaching to hair follicles, thus preventing hair loss. It also stimulates blood circulation in the scalp so applying some oil that has been infused with fenugreek seeds will help you a lot if you are suffering from hair loss. 

Fenugreek for Weight Loss - Fenugreek may help curb appetite and help you lose that extra weight. Fenugreek is taken to help maintain healthy weight all over India - just consistently adding it to the recipes will help you with such results. Galactomannan, a water soluble heteropolysaccharide, helps weight loss by reducing fat in the body.

Fenugreek for Digestion - Fenugreek is taken daily in India by those who have digestive issues like IBS, acidity, constipation, bloating, gas and such. In Ayurveda, it is used to enhance digestion, prevent inflammation, stomach disorders, gas and any digestive discomfort. This is because fenugreek is a bitter spice - chewing fenugreek seeds will help in stimulating digestive juices, and igniting the digestive fire. This is because it is high in saponins and acts as a demulcent, thus protecting the gastic walls. 

Fenugreek for Lowering Cholesterol - Fenugreek helps in reducing low density lipo protein (LDL - bad cholesterol). This is due to fenugreek's steroidal saponins that slow down the absorption of cholesterol and triglycerides in the gut, while also slowing the cholesterol production in the liver.

Fenugeek for Women's Health - Fenugeek can help during periods as it helps to reduce the vata obstruction in the pelvis. This is due to the fact that fenugreek is rich in phytoestrogens - plant compounds with estrogenic properties. For the same reasons, it can help with hot flashes, menstrul cramps, uterine disorders, vaginal lubrication, libido, etc. 

Besides these, fenugreek is also beneficial for these conditions -


Arthritis, high blood pressure, gall stones, obesity, inflammation, muscle pain, ulcers, childbirth pains, migraines, headaches, boils, open wounds, breathing problems, improving metabolism and overall health.

What is the best way to take Fenugreek?

In India, fenugreek seeds are soaked overnight and then this water is taken in the morning. However, the best way to add fenugreek to your diet is to add it to your recipes. Fenugreek seeds are bitter so just 3-4 seeds are enough for a pot of recipe. Dried fenugreek leaves called as kasuri methi in Hindi are used to enhance the flavor of Indian lentils, curries, beans and even some veggies. Hop onto the Recipes page after you finish reading this article and check out some recipes where I have used fenugreek in lentils and curries. 

Fenugreek Ayurvedic Qualitites -

Taste - Bitter, Sweet, Dry & Pungent
Potency - Warming (Hot Spice)
Doshas - Pacifies Kappa & Vata, Increases Pitta

Main Target - Lower half of the body (kidneys, pelvis, reproductive organs, lower back, legs, sexual organs)
Hormone Activity - Estrogen & Testosterone Boosting


Some Fenugreek Native Remedies -

For Hair - This is how fenugreek is used in India for hair loss. This remedy will help you strengthen your hair follicles, inhibit DHT production and add shine to your hair. It will really soften and condition your hair naturally with NO side effects due to the absence of chemicals, colors, preservatives, etc. and help in making them more manageable and thus prevening breakage even further. 

Hair Mask Remedy Recipe -


1. Take fenugreek seeds, soak them overnight in water. In morning, you will notice they have softened and have become slimy like. This property of fenugreek is why it is a great conditioner. Now, blend this seeds with water and apply this paste on your hair and scalp. Leave it for good 30 to 45 minutes, and then wash it off. 

This remedy applies to both men and women as fenugreek can help with hair loss related to too much DHT - a problem far too common these days in both men and women. 


Hair Oil w/Fenugreek Seeds Remedy Recipe -

Ingredients -

1. Mustard Oil - 1 cup
2. Fenugreek seeds - 1 to 2 Tablespoons
3. Garlic - 1 whole finely chopped
4. Onion - 1 whole medium onion chopped


1. Take fenugreek seeds and add to the mustard oil on low heat. You can even throw some garlic or onions to make this oil more nutrient dense for hair. Now, let all this 'fry' till onion and garlic turn brown and fenugreek seeds are well cooked. 

2. Cover this oil (leave it in the iron wok overnight) and let it infuse. You can use this oil from next day. It is best to let it infuse for some more days in the sunlight - along with the seeds, garlic and onion, but otherwise, you can strain it and store in airtight glass jar. It should be good for a long time - 2 months minimum as far as you keep it in a cool place. 

Fenugreek For Weight Loss, Bloating & Water Retention Issues -

1. Soak fenugreek seeds overnight in water. Now, in the morning, take this water on an empty stomach. Don't throw the seeds - chew them to further enhance your digestion and at the same time, they will also help with weight loss.

Fenugreek for Fever, Sore Throat, Cough & Cold -

Remedy Recipe -

1. Fenugreek Seeds - 3-4 
2. Ginger (fresh or dried) - About 1 inch
3. Raw honey (plz. support ONLY ethical honey farms and companies - bees are declining in populations)
4. Black pepper - 1/2 Teaspoon
5. Warm water - 1 or 2 cups

Fenugreek For Breast Feeding (as Lactation Aid) - 


Remedy Recipe -

1. Grind some fresh fenugreek seeds and make them into a fine powder. You can now take this powder daily with water or mix with some juice (to mask the taste) and drink it. Alternatively, you can also soak the seeds overnight and then take them in the morning. 

Fenugreek for Skin -

Remedy Recipe -

1. Take some fenugreek seeds powder and mix with some lemon juice, or aloe vera gel and apply to your face daily. You will soon see even skin tone, glowing skin and thick, supple skin on your face. 


Recipes with Fenugreek -

1. Tadka w/Fenugreek 
2. Kali  Masoor Dal w/Fenugreek
3. Quick Kidney Beans Curry
4. Restaurant Style Veg Korma
5. Garlic Chutney w/Tamarind
6. Cauliflower w/Peas & Carrots
7. Cauliflower, Spinach & Potato Masala
8. Dal Tadka in Clay Pot
9. Spicy & Tangy Cauliflower
10. Garlic-Ginger Paste Recipe
11. Yellow Lentils w/Tomato Tadka
12. Spicy Cabbage Risotto
13. Chickpeas (Chole) in Tomato Gravy
14. Cilantro Rice w/Potatoes
15. Cabbage & Potato Curry with Swiss Chard & Tofu

Who should NOT take Fenugreek?

Fenugreek may reduce your appetite so if you are underweight or have an eating disorder, do not take fenugreek. 

When taking fenugreek, make sure to monitor your sugar if you are already taking blood sugar medicines as it may lower your blood sugar too much. 

If you are pregnant, don't take fenugreek in large quantities as it may have abortifacient effects.

Fenugreek has coumarin-like compounds so it may interfere with anticoagulants and antiplatelet drugs. 


Avoid fenugreek if you have a chickpea or peanut allergy - fenugreek is from the pea family.

Don't take too much fenugreek per day - fenugreek supplements usually have too high a dosage. Using it as a spice in food recipes is the best and safest way to add fenugreek to your health regimen.

Fenugreek is an estrogenic herb/spice and while in small quantities it is excellent for both men and women, but in high quanitites it may be too much for your body. 

Fenugreek may cause urine, breast milk or sweat to smell like maple-like odor.


Ref. (1). Ref. (2). Ref. (3). Ref. (4)

-Somyata

​
12 Comments
Charlie
9/14/2021 11:06:13

Yet another very interesting and valuable article, thank you! I will check out some of the recipes too.

Reply
Somyata
9/14/2021 14:00:47

Hi Charlie - Thank you so much for your comment. Fenugreek is one spice that can help people achieve whole-body balance - from sugar to hormones, to skin and hair health, it is simple a divine spice! I am glad you found it useful. -Somyata.

Reply
Charlie
9/28/2021 13:11:41

Wow, you sure did update this information indeed! What a splendid resource for people you provide. Thanks again!

Somyata
9/28/2021 15:14:00

Hi Charlie - Thank you so much for your email and the comments. I am glad you like the updated article.:) It is not that I am a very busy person, it is just that I was having severe pains in my head and to prevent them from getting worse, I had to hold back from adding the recipes part to this article. You are so sweet and I wanted it to be there for you (and others) but that day, I could not do it.

Now that it's there - no excuses! You got to try some recipes with fenugreek and let me know if you liked them. -Somyata.

Reply
Tess
9/14/2021 13:48:20

Hi. Growing fenugreek seems easy enough as I’ve seen many articles. To harvest the seed it seems prudent to grow it as an herb and let it go to seed.

Two questions:

If someone has diabetes then is it possible to take enough to benefit in the ways you describe here without interception with medication?

And this, I’m seeing lots of posts about growing for the fenugreek micro greens. Do you know how this would provide benefit vs consuming as a spice via seed?

Thank you.

Reply
Somyata
9/14/2021 14:16:51

Hi Tess - So, I can only tell you what I have seen in India, as fenugreek is widely used for diabetes management and I really mean - 'widely used'..:)

1. People who take fenugreek for sugar usually fit into holistic seekers so diabetes drugs are not part of their regimen. Even then, if someone is taking medicines, taking fenugreek by the pinch in morning or at meal times is always considered OK.

Fenugreek is not to be taken in high quantity - like 1 whole tablespoon!! And I doubt anybody would do that unless the are completely foolish and have NO idea about this spice.

Second point is that in India (and also now all over the world), fenugreek can be found in natural supplements made for targeting high blood sugar. Of course, in India, we have much more medical freedom than what we have here in the U.S. - in India, we have every 5 miles either an Ayurvedic doctor or homeopathic or Unani or Siddha medicine doctors who are free to give their patients any natural herb or spice or supplements that they consider beneficial. So, fenugreek is prescribed for sugar patients withOUT any recommendation for any allopathic medicine.

So, you can look for formulas made into holistic supplements that include fenugreek and go from there. Western drugs in general are very powerful and heavily toxic to the body - so in that case, I cannot advice as I do not know what the reaction will be but I can just present you these two situations that I have seen people practice since centuries in India.

The safest, as I said in the article, will be to add fenugreek to your recipes. That way, it is highly diluted, and cooked (easier on digestion) and you still get the benefits in minute amounts.

2. As for spice vs. seed vs. microgreens - germinating any seed and letting it sprout is always going to be far more beneficial than just taking the seed as is. By that, you are increasing its absoption rate in the digestion, boosting the antioxidant capacity, enhanced insulin sensitivity (thus better blood sugar balancing effects), and so on. So, yes to sprouting and microgreens!

Spices are basically powders - in fenugreek case, it is not much different as fenugreek spice is basically the fenugreek seed grounded. You can ground fresh seeds and add to your recipes for higher potency OR, you can use the fenugreek herb (kasuri methi) as well.

Hope this all answers your questions! -Somyata

Reply
Kim L Block
9/14/2021 18:23:49

Lactation consultants such as myself have always know about the benefits of fenugreek to increase milk supply. It really works!

Reply
Somyata
9/14/2021 18:32:55

True! Thanks a lot for your input in this! That is some amazing job bwt!

It really works! Fenugreek has been used since centuries in India for helping new moms with increasing breastmilk though in Western world, you will often find this in articles about fenugreek - "there is not enough scientific evidence to support this claim"..

Ammmm...Not enough scientific evidence?? Billions of people and centuries over centuries have used it and got results...but still "not enough scientific evidence.." FOOLS!! LOL.

Have a great day!


Reply
steve
9/15/2021 10:41:24

thank you so much or this information. i will definitely include fen.. in my diet and cooking.

Reply
Somyata
9/15/2021 13:19:55

Aww...thank you!! That is so sweet of you to take the time to write this. And YES!! do include fenugreek in your diet. Check out my recipes and give them a try - lot of them have fenugreek..:)

Reply
Monica Harty
9/28/2021 17:22:50

I love fenugreek & have used it for years, usually sprouting it. I am helping to dose my younger daughter as she gave birth a week ago to her second daughter & we did the same with her first child who is now 3. Happy to keep us all healthy! Thanks always for your good information. Hope you’re feeling better.

Reply
Somyata
9/28/2021 20:01:13

Oh WOW! What a sweet story! BIG Congrats to you and your family for the new bundle of joy! And isn't fenugreek so special - helping new moms feed their babies? If a spice can do that, then that spice has got to be special and divine, and that is exactly what fenugreek is!

And yes, I am feeling better. Thanks for your concern. Here I go again working till this time and checking my site..LOL. Have a great day tomorrow! Congrats again to you and family!

Reply



Leave a Reply.

    Picture
    Picture
    Picture
    Life & Spirituality Articles
    Picture
    10 Things I Have Learned from My Life
    Picture
    Buddhism: What Is Metta Meditation?
    Picture
    Courage: From Trauma to Purpose

    Quick Recipes
    Picture
     Thai Red Curry w/Tofu
    Picture
    Quick Chickpeas Curry w/Amla

    ​Clay Pot Series Videos
    Picture
    Clay Pots Buying Guide in India
    Picture
    Bringing Clay Pots from India to US
    Picture
    My Beautiful Clay Pots REVEALED!​
    Picture
    Which Clay Pot is Right for You?

    ​Some Helpful Articles
    Picture
    Arnica Montana: A Complete Guide
    Picture
    7 Tantric Tips for Deeper Intimacy 
    Picture
    Buddhism: What Is Metta Meditation? 
    Picture
    Oil Pulling: Ayurvedic Oral Health
Picture
HOME       ARTICLES         RECIPES          ABOUT        COACHING        CONTACT        REVIEWS       TGP

              DISCLAIMER        TERMS & CONDITIONS     PRIVACY POLICY
​      Copyright ©2023 THE GARDEN RECIPE, LLC
​  All Rights Reserved
  • HOME
  • Articles
    • Health
    • Life & Spirituality
    • Sex & Intimacy
  • Recipes
  • Ingredients
    • Spices & Spice Blends
    • Whole Spices & Seeds
  • Coaching
    • What You Can Expect
    • Client Testimonials
    • Coaching Packages
  • My Story
  • TGP