What exactly do you eat for your sunrise meal?” a curious co-worker wanted to know. Usually it’s a bowl of cereal, sometimes toast and a boiled egg. Strong tea is a must and, of course, a couple of glasses of water. The answer was met with obvious disappointment; no long list of exotic dishes. “But there must be some superfoods you should eat to get through the 15 hours of daylight!” Superfoods for Ramazan? Besides dates and watermelon, is there even such a thing? Turns out there are at least three more superfoods to consider.

Tukhm-i-balanga (basil seeds) are perhaps best known as the crowning glory of a decadent bowl of creamy, colourful kulfi falooda. Imagine my surprise on discovering that falooda is the Arabic word for tukhm-i-balanga which, when soaked in liquid, expand into gelatinous purple-greyish bubbles.

These seeds have been used for culinary and medicinal purposes for centuries. Persian herbalists realised their antibacterial, antiviral and antifungal properties and prescribed soaked seeds to their patients to help against coughs, asthma and colds. They are also beneficial for constipation, cure acidity, alleviate stress levels and, most importantly for our purpose, curb hunger, quench thirst and reduce body heat in summertime. It is recommended to always soak tukhm-i-balanga before consuming.

Easy recipes with superfoods that will help retain your energy during Ramazan

Tukhm-i-balanga are also referred to as Tukhm-i-Sharbati. In either case, they have a long-standing reputation for being high in dietary fibre, high in antioxidants, and rich in protein, vitamins and minerals. The Aztecs and Mayans used the similar-looking chia seeds in everything from medicine to food and even cosmetics. It is said that runners and warriors made particular use of these for obvious reasons. However, overdoing it can lead to uncomfortable gastrointestinal problems such as constipation and flatulence. The recommended dosage for an adult is about 1.5 tablespoons, twice a day.

Sagudana (tapioca pearls) are easy to digest and offer a quick boost of energy. It is for these reasons that it is often the recommended nutrition for children or those feeling unwell or still on the mend. The white Sagudana beads turn into translucent pearls when soaked and they can be cooked to make khichrri, kheer and even pakorray.

The health benefit of sagudana is mainly in the carbohydrates that it provides: 100 grams of dry sagudana comprises about 94 grams of carbohydrates. So it is almost pure carbohydrate that is rich in starch but very little to offer in terms of protein, vitamins, or other minerals. Adding vegetables, milk, or even nuts helps to give it some balance. During World War II, when food shortages hit South East Asia, sagudana was a crucial source of nutrition. Meanwhile in Brazil, Sagu is a drink made with tapioca pearls, a popular choice for overcoming the effects of heat and dehydration.

WATERMELON bALANGA (basil seed) JUICE

Ingredients

4 cups of chopped watermelon 

2 tbsp soaked tukhm-i-balanga

½ tsp black salt 

Sugar to taste

Ice as required  

Method

Soak the tukhm-i-balanga in water for half an hour. Place watermelon and ice into a blender. Add black salt and sugar then blend until smooth. Pour into glasses and add soaked tukhm-i-balanga before serving. Serve chilled. 

SAgUDANA PAKORrAS

Ingredients

1 cup sagudana 

4 medium-sized potatoes, boiled 

½ cup peanuts 

1 teaspoon cumin seeds 

1 to 2 chillies, finely chopped

1 teaspoon ginger, finely chopped

2 teaspoons lime juice 

2 tablespoons chopped coriander

1 to 2 tablespoons gram flour (besan)

Salt to taste Oil for frying

Method

Soak the sagudana in water overnight. Drain off water well and place sagudana in a mixing bowl. Peel and mash boiled potatoes then mix with sagudana. In a shallow pan, roast the peanuts till they are crisp and crunchy. Allow peanuts to cool than crush roughly. Add the peanuts, salt, cumin seeds, ginger, chillies, coriander and lemon juice to the sagudana and mix well. Shape mixture into small patties and deep fry in hot oil till crisp and golden. Serve with sweet mango chutney or green chutney.

MANGO BALANGA POPSICLES

Ingredients

2 large mangos, peeled and chopped

1/2 cup cream

1 1/2 tablespoons raw tukhm-i-balanga

Method

Blend mango and cream in a blender until smooth. Stir in the seeds. Pour mixture into popsicle moulds and place a wooden stick into each. Makes about 10. Freeze for at least six hours until solid.

Published in Dawn, EOS, May 27th, 2018