Sabudana - a perfect energy booster

We mostly come across Sabudana during special occasions such as Navratra. But the versatile malleable Sabudana has also been enjoyed as papad or as evening cutlets. Not many know that this Indian staple is tasty but comes with many health benefits.

The white pearl Sabudana, also known as 'tapioca' pearl or sago is one of the best energy-boosting foods. Sabudana is a starch extracted from the roots of tapioca converted into a small spherical shape. This ingredient is high in carbohydrates and calories. Therefore its consumption must be moderate especially when an individual is trying to lose weight. However, it is high in energy making it a good choice for breakfast.

Here are some reasons why you should consider adding sabudana to your diet-

Improves bone health: Sabudana is a rich source of calcium. It promotes stronger bones and reduces the risk of osteoporosis.

Also read | Avocados are good for your heart!

Improves digestive system: Fibre present in sabudana can help to alleviate digestive problems such as bloating issues, indigestion and constipation.

Helps to gain weight: Sabudana is high in carbs and low in fats. This makes it an ideal choice for gaining weight. It also helps to reduce the harmful effects of consuming fat such as heart disease and obesity.

Gluten-free: You can consider sabudana if you wish to follow a gluten-free diet for some time. This can also help you eradicate symptoms like diarrhoea, bloating, and stomach pain.

Healthy for skin: Antioxidants and amino acids present in the sabudana helps to improve skin health.

Regulates blood pressure: Sabudana is a good source of potassium that helps to improve the good flow of blood and regulate blood pressure.

Benefits of pregnancy: Sabudana contains iron and calcium. It helps to maintain milk production and balance hormonal levels.

Great energy source: Sabudana is a rich source of carbohydrates that help to maintain energy and make you feel less tired.

Here are some of the great food ideas made from sabudana you can easily try at home.

Sabudana Pakoda

You can enjoy sabudana fritters at home anytime, with green chutney and tea. Here are the ingredients you require to make sabudana pakoda.

½ cup sabudana
1 large potato
¾ teaspoon cumin seeds
½ to 1 teaspoon sugar
1 green chilli, chopped
2 tablespoon kuttu ka atta
¼ cup peanuts
rock salt or sendha namak as required

Here is how you can prepare it:
Soak the sabudana in some water for 4-5 hours.
Drain out the remaining water.
Now boil the potatoes, peel and chop them roughly.
Add some oil and roast the peanuts in a pan till they become crisp.
Now add all the ingredients to the drained sabudana, including the chopped potatoes and peanuts.
Mix them with very soft hands and check the salt.
Now prepare the small balls from the same mixture and fry them.

Sabudana Kheer

All of us crave sweets and isn't it great to find something healthy and sweet too. Here is the recipe for sabudana kheer that can also help you maintain your health.

½ cup sabudana.
2 cups whole milk
2 cups water
4 to 5 tablespoons of sugar or raw sugar.
½ teaspoon cardamom powder or 4 to 5 green cardamoms.
2 tablespoon chopped cashews.
½ tablespoon raisins
3 to 4 saffron strands for garnish – optional

Here is how you can prepare it:
Clean the sabudana under rinsing water.
Add the rinsed sabudana and water to the pan.
Cover and let the pearls get soaked in the water for 15 to 20 minutes.
Later on, keep the same pan on the stovetop and begin to cook the sabudana pearls.
While the sabudana is cooking, boil some milk.
After 5 minutes add the milk to the sabudana pan.
Add some sugar and cardamom powder and stir it lightly till the sabudana is cooking for 15 minutes.
Switch off the heat and garnish with some cashews and raisins.
Serve sabudana kheer hot or warm or chilled.