Health Benefits of Coriander and Sample Recipe

Coriander is one of the spices people know today. Also called cilantro, Chinese parsley stands as an annual herb from the Apiaceae family. While all its parts can be eaten, its leaves and seeds are the most usually used parts in cooking. As a spice, coriander also has the following health benefits.

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Coriander and Colic.

Colic is a condition, which is common in children. It is characterized by crying episodes for more than three hours a day, for more than three days a week, for three weeks. According to Botanical, coriander water was previously used as a carminative for windy colic. It is also used as a stimulant and aromatic. As per the publication, the fluid extract and oil are medicinally used as flavoring to conceal the taste of active purgatives.


Coriander as Antioxidant and Anticancer

Coriander helps cleanse the body and prevent cancer. According to Medical News Today, coriander contains the antioxidants called carotenoids, which are beneficial in the prevention of cancer and eye diseases. In a study published in “Plant Foods for Human Nutrition,” as per the publication, coriander and basil also have the highest amount of the carotenoids beta-cryptoxanthin, beta-carotene, zeaxanthin, and lutein. These antioxidants help the body get rid of harmful substances like toxins and free radicals, which increase the risk of developing cancer. In a study published in the “American Journal of Clinical Nutrition,” it is found that coriander can also prevent the formation of heterocyclic amine or (HCE) when cooking meat. As per the National Cancer Institute, as cited by the publication, HCAs are formed when the meat is cooked at high temperatures and they are linked with increased cancer risk.


Sample Recipe

Coriander can be added to different meals, such as Little Lamb Meatballs in a Spicy Eggplant Tomato Sauce. According to All Recipes, the ingredients include one-fourth teaspoon ground coriander, half teaspoon ground cinnamon, one teaspoon ground cumin, one teaspoon of freshly ground black pepper, one and a half teaspoon kosher salt, four cloves garlic (finely minced), one-fourth cup onion (finely minced), one and a half tablespoons Greek yogurt, one large egg, one-fourth cup plain dry bread crumbs, one cup marinara sauce, one and a half cups chicken broth, one pinch crushed red pepper flakes , one-two tablespoons olive oil, one eggplant (cubed), one tablespoon chopped fresh mint, cayenne pepper, and a pound of ground lamb.

To prepare, as per the publication, the oven is preheat to 450 degrees Fahrenheit or 230 degrees Celsius. Then, a baking sheet is line with parchment paper on silicone baking mats. Next, the olive oil, eggplant, pepper, and salt are combined in a large skillet over medium-high heat; they are cooked and stirred for about five minutes, until the eggplant softens. After that, the onion (minced) and red pepper flakes are mixed in and heat is reduced to medium. The ingredients are cooked and stirred for four minutes, until the onion softens. Once done, the chicken broth and marinara sauce are stirred in and heat is reduced to medium-low and is simmered for 30 minutes, until the sauce mixture has reduced by half. Then, egg, bread crumbs, and Greek yogurt are whisked in a large bowl until the bread crumbs absorb all the liquids. Next, the onions, garlic, cumin, cinnamon, coriander, salt, and pepper are added into the bread crumb mixture.

After that, the lamb is crumbled into the bread crumb spice mixture and cayenne pepper is stirred. The lamb mixture is formed into small meatballs, which are transferred to the baking sheet. The baking sheet is placed into the preheated oven and the meatballs are baked for ten minutes until they become brown in color. After baking, the meatballs are removed from the oven and are stirred into the simmering sauce over low heat for 30 to 45 minutes, until the sauce starts to thicken. Finally, the dish is garnished with chopped fresh mint.

Coriander is considered health due to its health benefits. Thus, its inclusion in various meal recipes helps boost a person’s health and well-being.

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