Spices and kitchen herbs · seed

Fenugreek (Uwatu (also called methi in Kenyan Indian cooking))

In the kitchen

The small amber seeds are dry-roasted and ground into curry and pilau masalas, or tempered in hot ghee or oil to flavour dhal, meat stews and vegetable dishes; the fresh leaves (methi) are cooked like sukuma. A little goes a long way as it turns bitter if over-toasted.

Traditionally used for

Traditionally used to ease digestion and settle an upset stomach, and commonly taken by breastfeeding mothers in the belief it supports milk supply. It has also long been taken in folk practice as a tonic for blood-sugar balance and general wellbeing.

On keto

Used in pinch-sized spice amounts it adds negligible net carbs and is rich in soluble fibre, and its earthy, slightly maple-bitter flavour pairs well with the fats in ghee, coconut and meat dishes.

Good to know. Can lower blood sugar, so use caution if you take diabetes medication (risk of hypoglycaemia) and monitor levels. May increase bleeding risk with blood thinners such as warfarin or aspirin, and can mildly lower blood pressure; because of these blood-sugar and bleeding effects, stop medicinal or high doses about two weeks before scheduled surgery. Avoid medicinal or high doses in pregnancy as it may stimulate the uterus (culinary pinches in food are the traditional exception). People allergic to chickpeas, peanuts or other legumes may react to it, and large doses can cause gas, diarrhoea and a maple-syrup body odour. Normal use as a kitchen spice is generally safe.

Sources

General information, not medical advice. Always consult a qualified health professional before changing how you eat, especially if you are pregnant, breastfeeding, diabetic or taking medication.