10 Gesundheitliche Vorteile Von Koriander + Rezepte Und Risiken

I was floored when I read about its importance in ancient medicine and housekeeping. Scroll down for more facts about cilantro leaves and seeds and their benefits.

Facts For You

• The leaves of the Coriandrum sativum plant are called cilantro, and the seeds are called coriander seeds.
• The upper leaves of the plant are thin and blade-like, whereas, the lower ones are denser and defined with smaller incisions.
• Egyptian tombs were found to have coriander seeds in their cases, indicating their medicinal properties.
• Turkey, Pakistan, and other Middle Eastern countries use cilantro as one of the active ingredients in their herbal formulations.
• Cilantro has flavonoids that help by relieving menstrual cramps and muscle spasms.
• Did you know that cilantro has insecticidal properties as well?

This is why I love this herb. You can have it in any form and get the maximum benefits – be it a juice, a sauce, a garnish, a dip, in a cooler, or as medicine.

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Anything that I cook should be quick, tasty, healthy, filling, refreshing, and relatable. Below, I’m going to share a few of my comfort food recipes with cilantro. You are so going to love them!

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3 Tasty Treats With Cilantro

1. Cilantro Shallot Green Salad: Refreshing And Healthy

101cookbooks.com

You’ll Need

• 2 teaspoons olive oil or sunflower oil
• 1 cup evenly sliced, sautéed (or crispy fried) shallots
• 150 g asparagus spears, very thinly sliced
• 1 fresh big bunch of cilantro leaves and stems
• ½ teaspoon soy sauce
• ½ teaspoon sugar
• ½ teaspoon salt (sea salt works best)
• ½ cup peanut, well-toasted
• 1 tablespoon toasted sesame seeds
• Garlic pods, chopped or sliced half (optional)

Let’s Make It

1. Boil water in a medium saucepan, add salt generously, and cook asparagus for about 15 seconds.
2. Drain and quickly transfer them to a bowl of ice. Drain again and set aside.
3. Trim and wash the cilantro leaves and stems thoroughly. Dry them completely.
4. Whisk the soy sauce, salt, sugar, and oil.
5. Place the cilantro, peanuts, asparagus, and sesame seeds in a large bowl.
6. Drizzle the soy dressing over the contents and gently (but thoroughly) toss the bowl for a uniform spread.
7. You can add some sautéed cottage cheese cubes if you want a refined texture.
8. Serve with fresh, warm, homemade (garlic) bread on the side.

2. Lime Cilantro Rice: Super Quick And Refreshing

iStock

You’ll Need

• 1 ½ cups long grain basmati rice (you can replace it with brown rice)
• 2-3 tablespoons cooking oil (or olive oil)
• 1-2 pods garlic, chopped or minced
• 2 ¼ cups water (reduce the water quantity if you are using brown rice)
• 1 teaspoon salt
• Zest of 1 lime
• 3 tablespoons lime juice, fresh
• 1 cup chopped cilantro leaves and tender stalks

Let’s Make It

1. Heat the cooking oil or olive oil in a medium saucepan. Add garlic and sauté until it turns golden brown.
2. Add the raw rice and stir well to coat all of it with oil uniformly.
3. Cook while occasionally stirring until the rice turns brown.
4. Add water, lemon zest, and salt to the rice. Mix well and bring it to a boil. Stir occasionally.
5. Cover the saucepan and leave it on simmer for about 15 minutes.
6. Turn down the heat, mix the contents, and let it sit for 10 minutes.
7. Transfer the rice to a mixing bowl. Add lime juice and chopped cilantro to it. Toss gently to coat the rice uniformly.
8. Place it in a serving bowl and have it with chicken, shrimp, steak, cottage cheese (paneer) or Asian curries.

3. Cilantro Chicken: Tasty And Filling

iStock

You’ll Need

• 4 boneless chicken breast halves
• ¼ cup lime juice
• ½ cup fresh cilantro, chopped
• 5-6 garlic cloves, chopped
• 1 tablespoon honey
• 1 tablespoon olive oil (cooking oil will do too)
• ½ teaspoon salt
• ¼ teaspoon pepper

Let’s Make It

1. Pound the chicken breasts into half-inch thick pieces and place them in a shallow dish.
2. In a small bowl, mix the lime juice, cilantro, honey, oil, salt, and pepper.
3. Pour over the breast pieces and turn them to coat the mixture evenly.
4. Cover the pieces and chill to marinate for at least 30 minutes. Marinate overnight for best results.
5. Lay them on a grill on medium heat. Turn them occasionally, and cook for 4-6 minutes per side. Do this until the pieces are no longer pink in the center.
6. If you don’t have a grill, cook them on a frying pan with one to two tablespoons of oil over medium heat.
7. Serve them hot with some flavored rice, pita bread or boiled, sautéed veggies on the side.

I have made all of these and wished to have more of cilantro in a day. As per the nutrition data, you are allowed to eat about one-fourth cup per day. It has almost zero calories and no fat.

So, can you eat 10 g of cilantro a day? Or have the cilantro salad thrice a day? Where and when do you draw the line? And if you overate cilantro, what would happen? Scroll down to know the dark side.

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Effects Of Cilantro Overdose

1. Interacts With Heavy Metals

Cilantro has chelation effects on the heavy metal ions in your body. The bioactive components interact with mercury, cadmium, tin, and lead and mobilize them – causing their excretion (5).

Any implants (dental, splints, or fracture supports) made of these metals will get eroded if you overeat cilantro.

2. Might Cause Photosensitivity

Some studies suggest that cilantro and coriander seeds can cause photosensitivity. Your skin becomes very sensitive and almost allergic to sun rays. The exact mechanism of how this works is still not well-studied.

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Conclusion

After reading so much about cilantro, all I have to say is, “Get yourself a sapling and grow loads of it in your garden.” You need this herb and the spice in your kitchen for all the above reasons.

Try the recipes and write back to us in the comments section below.

Expert’s Answers For Readers’ Questions

How is parsley different from cilantro?

Parsley and cilantro belong to the same family and look similar. However, when you closely examine, parsley leaves have pointed ends, whereas cilantro leaves have curled ends.

In terms of flavor, cilantro is stronger than parsley. Also, the seeds of cilantro, called coriander, are more aromatic and are commonly used in cooking. Parsley seeds have not been used as much.

How to store cilantro for a longer time?

Fill a small jar or glass partially with water. Place the stem ends in the jar. This way, you can store them at room temperature or in the refrigerator.

If you are storing in the refrigerator, cover the leaves of the submerged cilantro with a loose, plastic bag. The leaves will not wilt and stay fresh for about two weeks. Change the water when it gets dirty for better results.

In what forms can you eat cilantro?

You can add the stems and leaves of cilantro to salads, sides, and main courses as garnish. You can grind cilantro to make pesto and dips and add it to juices or coolers. Dried cilantro and coriander seeds can be used in spice mixes too.

Cilantro tincture is used as a part of medical formulations. It is used in combination with other herbs to cure indigestion, respiratory troubles, heavy metal poisoning, bacterial infections, diabetes, and vitamin K deficiency.

References

1. “Cilantro and coriander” United States Botanic Garden
2. "Gesundheitsfördernde Eigenschaften von …" The American Journal of Clinical Nutrition
3. "Koriander (Coriandrum sativum L.) …" Die asiatische Zeitschrift für tropische Biomedizin, ScienceDirect
4. "Prävention und Behandlung von Blähungen …" US National Library of Medicine
5. "Koriander (Coriandrum sativum) und seine …" US National Library of Medicine
6. "Plant Secondary Metabolites of Pharmacological …" Internationales Journal für aktuelle Mikrobiologie und angewandte Wissenschaften

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