How to Incorporate Fenugreek Powder into Your Routine

Fenugreek powder, also referred to as methi, is a versatile herb commonly used in Indian and North African cultures. It is reputed for its various health benefits, such as promoting skin and hair health. A popular method to consume fenugreek powder is by blending it into milk, water, or tea at least once per week. Alternatively, you can create a paste by mixing it with water and apply it directly to your skin or scalp for targeted benefits. Beyond its medicinal uses, fenugreek powder adds a distinctive flavor to soups, curries, and other dishes. Before using fenugreek powder, consult your healthcare provider to ensure it is safe, especially if you have any underlying medical conditions or are taking medications.

Add the powder to milk or water for a convenient consumption method. Mix 1 tablespoon (5 g) of fenugreek powder into a glass containing approximately 1 cup (240 mL) of water or milk. You can choose to consume the mixture cold or warm it before drinking, according to your preference. This straightforward approach allows you to enjoy the potential benefits of fenugreek powder, including appetite suppression and regulation of blood sugar levels. While you can consume the powder on its own, incorporating it into a beverage makes it more palatable.

• You can consume the powder mixture up to twice daily, ideally in the morning and evening.

Prepare tea by boiling water in a pot. Fill a kettle with at least 1 cup (240 mL) of water and heat it on a stove or electric plate until it boils. Add fenugreek powder once the water starts boiling.

• If a kettle isn't available, boil water in a pot on the stove and safely transfer it to a teapot or glass.

Infuse the tea water with fenugreek powder for 3 minutes. Transfer the boiled water into a teapot or container, then add approximately 1 tablespoon (5 g) of fenugreek powder. Stir well, cover, and allow it to steep.

• Since powdered fenugreek dissolves in water, straining the tea isn't necessary. For teas made with leaves or seeds, strain before drinking.

Enhance the tea with sweeteners to taste. Fenugreek powder imparts a flavor reminiscent of maple syrup, so additional sweeteners can be added for preference. Honey and stevia are popular choices to impart a milder taste. Fenugreek tea is commonly used for its anti-inflammatory, digestive, and weight-loss benefits.

• Enjoy the tea once or twice daily to potentially reap its benefits. It can replace fenugreek powder mixed into water or milk.

Create a facial wash by blending fenugreek powder with water. Combine 1 tablespoon (5 g) of fenugreek powder with approximately 2 tablespoons (30 mL) of water. Opt for lukewarm water for a comfortable face wash experience. Alternatively, milk or yogurt can be used to enhance the benefits. Stir the mixture until it forms a paste.

• Fenugreek powder-based face washes are reputed to address skin concerns such as acne.

Blend the powder with coconut oil to create a moisturizing paste. Mix up to ½ cup (80 g) of fenugreek powder with approximately ¹⁄₂  c (120 mL) of liquid coconut oil until it forms a paste. You can enhance it with essential oils like 6 drops of rosemary oil or 1 tablespoon (15 mL) of aloe vera gel, commonly used for skin cleansing and protection.

• Alternatively, substitute lemon juice for coconut oil or incorporate amla juice. Amla, also known as Indian gooseberry, promotes hair health.

Apply the paste to your skin using a cotton ball or your fingers. Begin by dabbing the mixture onto acne-prone areas or other problematic spots. Ensure even coverage by using a cotton ball. For a face mask, spread the paste across your entire face, covering all skin surfaces.

• You can also use the paste on your scalp to condition hair and stimulate growth. Mixtures with yogurt, lemon juice, or coconut oil spread more easily.

Rinse off the fenugreek mixture after at least 20 minutes. For optimal results, leave the face wash or moisturizer on for 40 minutes or longer. Protect your clothing with a towel as the paste can be messy. Then, rinse thoroughly with warm water.

• For best outcomes, apply the fenugreek paste mixture 2 or 3 times weekly, spacing out the applications evenly.

Season vegetables by dusting them with fenugreek powder. Sprinkle approximately 1 tablespoon (5 g) of the powder over vegetables or incorporate it into a salad dressing. For instance, blend 1 tablespoon (5 g) of fenugreek powder with 1 tablespoon (15 mL) of lime juice and 2 tablespoons (30 mL) of olive oil. Add honey and salt to taste.

• The powder, with its slightly sweet, nutty flavor reminiscent of maple syrup, can be directly added to vegetables or dressings. Honey and salt can mask the flavor if desired.
• While sprouted fenugreek seeds and leaves are common in salads, the powder serves as an excellent substitute when unavailable.

Incorporate the powder for flavor when preparing soup. Use fenugreek powder as you would any other spice or herb in your kitchen. For instance, in a brown lentil soup, cook approximately ½ cup (100 g) of lentils, half a red onion, and 3 cloves of garlic in water. Combine the powder with other seasonings like ½ teaspoon (0.9 g) of coriander, ½ teaspoon (1.2 g) of black pepper, ¼ teaspoon (0.5 g) cayenne pepper, ½ teaspoon (1 g) of turmeric, and 1/4 teaspoon (0.7 g) of cinnamon. Add the mixture to the lentils and simmer the soup.

• Experiment with various soup recipes featuring fenugreek powder. It's commonly used in lentil soup, but it can also enhance fruit or vegetable-based soups.

Blend the powder into dishes like curry for seasoning. Fenugreek powder is a traditional seasoning in curry dishes. It adds flavor when incorporated into sauces or rubbed onto meat. For example, fry 4 chicken thighs in oil, then add 2 teaspoons (1.7 g) of the powder along with spices like 1 tablespoon (1.8 g) of coriander, 1 teaspoon (2.7 g) of chili powder, and 1 teaspoon (2 g) of turmeric.

• Explore different recipes to try with fenugreek powder. It's a great seasoning for Berbere chicken, among others, and can also spice up vegetable or rice dishes.

Utilize the powder to add flavor when making desserts. Rice pudding is a popular dessert choice for incorporating fenugreek powder. Begin by boiling about 1 cup (200 g) of basmati rice in 4 cups (950 mL) of milk. Add approximately 4 tablespoons (16.8 g) of sugar along with the powder and any desired spices. Simmer the rice for around 20 minutes while stirring to prevent burning.

• For example, consider mixing ¼ teaspoon (0.7 g) cinnamon, ¼ teaspoon (0.5 g) cardamom, and ¼ teaspoon (1.3 g) of fenugreek powder.
• The powder can also flavor cakes, cookies, and a variety of other desserts. While some may not prefer fenugreek flavor in sweet dishes, it can add uniqueness and sweetness without excessive sugar.
• You can also incorporate powdered fenugreek into pancakes and bread.