Indulge in the goodness of bitter herbs

Not many people are excited at the prospect of having bitter herbs in their meal. But what if you were told that these greens have innumerable healing and nutritive powers?

Still not interested? Well, with these simple recipes, you are sure to fall in love with these delicious herbs. Count the health benefits as a bonus.

Thankuni leaves

The other day, my friend from Bangladesh prepared thankuni pata bata, a bitter and tangy concoction of fan-shaped leaves known as thankuni or Centella asiatica. As she ground the leaves to a fine purée consistency using the traditional pestle and stone mortar, she broke into a smile saying, “Did you know that it was a cure-all tonic in ancient India?”

There are several studies that support her statement. Thankuni leaves are full of antioxidants like amino acids, beta-carotenes, Vitamins B1, K and C that help strengthen the body’s immune system as well as reduce the risk of heart diseases. Thankuni leaves also help purify the blood and help heal wounds by building up antioxidants as well as increasing the blood supply to the wounded area.

Thankuni purée sauce

Ingredients: 200 gm of thankuni or Centella leaves (washed and roughly chopped); 2-3 tsp of sugar; a pinch of salt; 2 green chillies (de-seeded and chopped); 1 tsp vegetable oil.

Method: Blend all the ingredients to a fine purée consistency and strain. Next, in a pan, heat the oil. Add the thankuni puree and stir-fry gently for at least 4-5 minutes. Finally, transfer the thankuni purée sauce into a bowl and serve along with hot steamed rice.

Molokhia leaves

Another bitter green herb worth a try is molokhia or jute leaves. The presence of iron helps increase the production of red blood cells, high dietary fibres that ensure a proper digestion process as well as reasonable levels of minerals like magnesium and calcium that support good bone health. More importantly, the jute leaves contain high levels of anti-oxidants like Vitamins A, C and E.

It was known to be consumed by ancient Egyptians as a soup for its numerous health benefits. Recent research reveals that the high potassium content of jute leaves in this soup helps control blood pressure levels.

Molokhia soup

Ingredients: 500 gm of molokhia leaves (washed and finely chopped); 4-5 cloves of garlic (minced); 1 tbsp of ground coriander seeds; 1½ cups of chicken broth; 1 tbsp olive oil.

Method: In a pan placed over a medium flame, heat the olive oil. Add the minced garlic and stir fry until the garlic pieces turn to a golden brown colour. Add the ground coriander as well as the chopped jute leaves and stir fry again for at least 3-5 minutes. Now, add the chicken broth and mix well. Bring the whole mixture to a boil. Subsequently, reduce the flame and let the mixture simmer for at least 10 to 15 minutes or until it turns into the consistency of a thick green soup. Finally, pour the soup over steamed rice and serve.

Neem leaves

Ancient Ayurvedic texts have always regarded neem leaves as nimbati syasthyamdadati — a powerful plant that can cure several ailments. It is rich in chemical constituents like nimbin that helps cure herpes and many viral infections. Also, the high levels of ninbidol can reduce fever, control upper respiratory tract disorders and stomach ulcers. It also has high levels of gedunin, which plays a crucial role in alleviating symptoms of malaria.Presence of bitter compounds like azadirachtin help manage skin problems and control tumour growths. They are also known to be rich in the anti-oxidant nimbolide. Here are two recipes that maximise its health benefits:

Neem Juice

Ingredients: 100 gm neem leaves (washed); 1 tsp salt; 1 cup water.

Method: Over a gentle flame, boil the neem leaves in water in a pan for around 10 minutes. Subsequently, remove the pan from flame and allow the neem leaves to cool. Then place the neem leaves on a strainer kept over a jug. Using a flat spatula, gently mash the neem leaves and keep stirring until all the juice separates out. Finally, pour the healthy juice over ice cubes in glasses and serve.

Bengali neem & eggplant fry

Ingredients: 1 bunch of neem leaves (washed and finely chopped); 1 eggplant (medium-sized and diced into small cubes); 1 tsp turmeric powder; salt to taste; 4 tbsp oil.

Method: Mix the eggplants with the turmeric powder and salt. Next, in a frying pan placed over a medium flame, heat the oil and fry the eggplants until they become soft and have a brown colour. Subsequently, place the fried eggplants on a plate.  Then, in the same frying pan, add the chopped neem leaves and fry until the leaves turn crisp. Remove the fried neem leaves, draining the oil. Add them to the fried eggplants and mix well.  You can serve this as an appetiser with a healthy home-cooked meal.

Methi leaves

Green methi or fenugreek leaves have numerous health benefits. They have high levels of saponins, which help control cholesterol levels, while the presence of essential amino acids have anti-diabetic properties. Moreover, fenugreek leaves are full of phytochemicals that help stimulate the production of antioxidant enzymes in the liver, thereby, protecting the organ.

This recipe has mint leaves and linalool-rich coriander leaves, which are known to help detoxify the liver. Also, it  has almonds, which are rich in Vitamin E.

Methi, coriander, mint & almonds salad

Ingredients: 1 cup of fenugreek leaves (washed and de-stemmed); ½ cup coriander (washed and de-stemmed); ½ mint leaves (washed and de-stemmed); 100 gm almonds (slivered); 100 gm crumbled cottage cheese; 1 tsp honey; 1 tbsp olive oil; lemon rind (finely grated); black peppercorns (crushed); salt to taste.

Method: In a bowl, place the de-stemmed fenugreek, coriander and mint leaves as well as the crumbled cottage cheese. Add the olive oil as well as the honey and then mix these ingredients well. Subsequently, add the almonds, crushed black peppercorns as well as some salt. Combine these ingredients well with the leaves and then, serve.