Bengali 5 Spices with Fenugreek
- 5 g (equal to 1 heaped teaspoon) fenugreek seeds
- 5 g cumin seeds
- 5 g fennel seeds
- 5 g black mustard seeds
- 5 g nigella seeds
- 1 teaspoon oil, preferably olive
- Mix fenugreek seeds, cumin seeds, fennel seeds, black mustard seeds, and nigella seeds.
- Fry spices briefly in 1 teaspoon of oil until the aromas are released.
Recommended daily portion
Sprinkle one or two teaspoons of this mix, ground or not, over your preferred food: salad, broccoli, cauliflower, roasted potatoes, or lentils. However, consider this recipe as an ad-on, not as an ingredient with full dose, as it is difficult to determine the correct quantity when using a mix.
Preparation and dosage
Start with a dose of 5 g (equal to 2 level teaspoons) per day of fenugreek powder (2,5 g or 1 level teaspoon morning and evening), which can be increased according to your taste and up to 100 g/day.
It can be taken in the form of dried crushed seeds or capsules, taken twice daily with meals or 30 minutes before meals.
Fenugreek can also be consumed after being baked in the oven, for no more than 30 minutes at 200°C, for example in replacement of 10% wheat flour in bread or stir-fried.
Proven health benefits of Fenugreek
The consumption of 5 g of fenugreek per day is also associated with a decrease of systolic blood pressure, LDL cholesterol and triglycerides, and an improvement on some liver function tests in patients with Diabetes type 2.
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