Fenugreek/Τριγονελλα recipes


Widely used in many recipes in India.Very easy to grow even in pots or just aluminum foil boxes.

Nutrition: Very good source of Iron,Vitamin K, Protein.Raw juice controls insulin and so is advised for diabetics.Has lots of fiber and is advised for constipation.High in nicotinic acid and promotes hair growth. The seed paste is also applied on scalp to treat dandruff traditionally in India.
Recipes:

1. With rice : Stir fry a bunch of Trigonella leaves. To this add 1 cup washed rice(preferably basmati white) and stir fry. After 3 minutes add salt to taste, roasted garlic few pieces, 1.5 cups of water and let it cook until done.Optional ingredients are potatoes, green chillies, onions, tomatoes and roasted cumin seeds. Coconut oil and butter will give this rice more flavor.

2. With potatoes : Steam/Cook in a non-stick pan with lid covered. 2 big potatoes and a big bunch of Trigonella leaves.Add salt,oil and spices of your choice. Serve with bread.

3. Cutlets : Add raw chopped leaves to mashed potatoes and make cutlets by making small flat rounds and roasting.

4. In soups : Cook along with lentils of your choice.

5. Curry Recipes: 1) Steam cook and add roasted groundnut powder, salt, oil. 2) Stir fry with soaked split Moong lentils and add oil,salt to taste.

6. Stuffed bread: Traditionally flat stuffed bread is made with these leaves in India. The same way it can be mixed in Greek bread dough and baked. Also can be used as stuffing in Pita bread like spinach is used .

Ginger Recipes

 

Ginger is an everyday spice used in asian cooking.It has endless benefits. Here are just a few. It is Immune strengthening, antimicrobial, a strong antioxidant, eliminates nasal, lung, throat congestion, heals cold and flu, is a great medicine for cancers and tumors, lowers blood cholesterol, excellent for nausea, vomiting and motion sickness (Just put a tiny thin piece under the tongue), stimulates production of digestive juices,helps bowel disorders, helps with respiratory problems, eases asthma symptoms,helps eliminate hot flashes,relieves headaches,promotes menstrual regularity,helps reduce inflammation of arthritis,supports kidney health.

Here are a few recipes of ginger. Ginger is very pungent and a little goes a long way.It can also be dried and powdered and stored.

Ginger Tea : Crush a 1/2″ piece of ginger and boil in water. Strain , add honey and enjoy !. Soothes the throat and tummy in winter.

Ginger Lemon Juice : Crush and extract juice of 1/2″ ginger. Extract juice from 1 lemon. Add to 2 cups of water. Add honey or sugar and serve.

Ginger Garlic Paste : This is a very frequently used spice mix in asian cooking, vegetable curries and bean curries. Take equal amounts of ginger and garlic, blend and store in an air tight jar and refrigerate and use 1/4 teaspoon to 1 teaspoon in regular dishes of vegetables and beans.

Grated ginger in regular dishes :Just grate some ginger to get 1/2 teaspoon of grated ginger. Add to cracked wheat dishes, crepes, bread just about anything.

Moong/Mung/Green Beans/Green Soja Beans/Golden Gram Recipes

Available in dehulled and split form of yellow color, or whole beans, these are also a very popularly used beans in Asia.They are eaten whole and as sprouts.
Mung bean is a wonderful food that helps in reducing weight. This is the reason it is recommended as a part of diet in many slimming programs. It has got high protein and fiber content, that can help to bring down the cholesterol levels in the body.
Mung bean sprouts are rich in vitamins A, B, C and E and are a perfect source of minerals such as potassium, iron and calcium.
The sprouts are considered as a cooling food and are used to treat inflammations, that can arise as a result of infections, hypertension and heatstrokes.
Mung beans have high fiber content that yield complex carbohydrates, which help in digestion. Thus, these are very good for people suffering from high cholesterol.
In India it is a traditional practice to do colon cleanse at home once an year. After this practice a watery mixture of rice, split yellow moong beans is prepared and eaten to sooth the stomach and get back to normal routine.

They are used in making whole dishes, desserts and soups.Some of the hundreds of recipes of this bean will be covered one by one in detail soon, but for now let us take a quick and short look at some of the recipes.

The whole green beans must be always soaked overnight else they do not get cooked. They yellow ones are split and dehulled form of the whole beans, so they do not need to be soaked.

Since the yellow version is not available yet in Greece, only recipes of whole green beans will be covered here.

Steamed : Direct steam the soaked beans until done ( takes about 30 -45 minutes). Add salt, turmeric, oil to taste. Coconut oil will taste much better for this recipe. Optionally add raw onions,tomatoes,cucumbers.Optionally add dry roasted mustard and cumin seeds and garnish with cilantro/parsley. Same recipes can be used for any lentils or beans.


Pancake : Healthier alternative to pizza. Soak 1 cup of moon beans in water for 8 hours. Make 2 cups flour of brown rice slightly coarse but close to fine. After 8 hours, blend the moong beans with just enough water to help blend it and a 1″ piece of ginger . Add to this mixture the rice flour and let it sit for 1 hour. After an hour add salt to taste.Pour the entire mixture onto a baking pan or stove top pan and cook until done. Once done pour oil and serve with tomato sauce.Its very easy to make and very filling.


Crepes : Soak 1 cup of moon beans, and 1/2 cup brown rice in water for 8 hours. After 8 hours, blend them with a 1″ piece of ginger and water to make it a of pouring consistency it . Spread on a pan to make crepes. Optionally finely chopped onion can be sprinkled on it soon after spreading it on pan.Spread oil once done and serve with tomato ketchup or one of the numerous chutneys which we will be covering soon.


Sprouts : Easy to sprout and very delicious.Mix these sprouts with onions,tomatoes,cucumbers and eat as is or put in a sandwich.

Soup : Steam and mash to make a soup like any other beans.Add spices of your choice and greens like spinach. Try adding ginger, garlic or onions for variations.

Art of Sprouting

Here we will know how to grow sprouts.

What you need

The easiest method is to use a glass jar. It’s best to choose one with a wide neck as this makes it easier to remove the sprouts when they are ready. Cover the jar with muslin or netting held in place with a rubber band. This is so that the seeds can drain and have plenty of air.

Simple Steps

Always use organic seeds produced for sprouting. Other seeds may have been sprayed with pesticides.

1. Day One : Soak overnight

Depending on the size of the seeds, their quantity to soak varies. For smaller seeds like alfalfa, use 2 Tbsp. For medium seeds like fenugreek , use 3 Tbsp. For bigger seeds like mung,sunflower etc use 4 Tbsp.

For soaking you just need to make sure that the seeds are fully covered by the water.Cover the jar with muslin and secure with a rubber band or use a meshed lid.

2. Day Two ,Three,Four  : Rinse twice daily

Pour out the water and rinse. Leave the jar resting in a dish or bowl in an inclined position so to catch any water that drains out. Try to get the seeds evenly distributed along the length of the jar.

Tip: You don’t have to remove the lid to rinse the seeds. Hold the jar under the tap and let water run in slowly at an angle. This helps the water to run through the sieve. You can now pour the water out without loosing the seeds down the sink!

Rinsing twice daily  ensures that the seeds are kept wet, but in fresh water. If they are not rinsed often enough, they can start to rot. Make sure the seeds are not water logged.

Repeat this process until you get the desired length of sprout. The number of days it takes  depends on your local temperature and seeds.Here I have used alfalfa seeds in spring . The temperatures is 23 degrees celcius on average.It takes 5 days in such conditions. In summer and winter it will vary.

3. Day 5 Morning : Open, Wash, Spread for light !

Open and wash thoroughly but carefully to remove all the hulls shed. Place the sprouts in a sieve with holes just big enough for the hulls to escape but small enough for the sprouts to remain and run cold water over them.

Spread them evenly on a porous sheet or tray and cover with mesh umbrella. Let them be in light (NOT direct sunlight otherwise they will burn) until evening.

4. Day 5 Evening: Ready to eat !

Or store in refrigerator for 3-5 days.