Jam-packed with goodness

The jamun is in season, and full of nutrition

jambolan plum or Java plum with green leaves isolated on white background

Have you jumped on the exotic-berry bandwagon, with goji, acai and a whole bunch more? Berries are little antioxidant bombs, but they don’t always have to be sourced from miles awayand bought at exorbitant prices.

Score the same (plus some) benefits from the locally-grown, often underrated jamun . From June to August, it is filled with juicy goodness and plays an important role in preventing disease .

But first…

There’s a reason seasonal fruit works for our bodies: the phytochemicals that protect the plant against disease during a particular season also give us protection. They work against inflammation and help in the detoxification process. Flavonoids, one of the main phytochemicals in

jamun , “are synthesised by plants in response to microbial infection, and hence are very effective antimicrobial substances against a wide array of micro-organisms,” says a paper published in the Indian Journal of Scientific Research .

The polyphenols present are anti-cancer and protect the body from free radicals that damage cells. Jamun is hypoglycaemic. This means that eating it helps keep your blood sugar stable, so it’s a great snack. It also has micronutrients: calcium, iron, magnesium, phosphorous, sodium, vitamin C, and B vitamins. It is heart-protective, thanks to its high potassium content. And it’s low-cal: 100 gms delivers just 62 calories. It’s your stomach’s friend and aids in digestion, is a carminative and a diuretic.

Jamun is one locally-grown fruit that is mostly organic and can be added to your armoury of health foods. Nishant Kumar Choubey, corporate chef, The Roseate, Delhi, finds

jamun a very versatile food. Here are some of his favourite recipes.

Jamun Idli

Ingredients

50 g ponni rice

25 g idli rice

25 g shelled urad dal

3 tbsp jamun puree (churn in mixie)

Salt to taste

Method

In a bowl, mix ponni rice, idli rice and urad dal , and soak for 4 hours. Then grind the mix to fine consistency. Add jamun puree.

Keep the batter overnight at room temperature to ferment. In the morning, pour into idli steamer and steam for 13 minutes. Makes 8-10 pieces.

Nutrition : Energy 234 kcal; carbohydrates 50.4 g; protein: 605 g; fat .5 g; fibre 2.2 g; sodium 1168 mg

Jamun panzanella salad

Ingredients

1 tomato

1/2 cucumber

1/2 large bell pepper

6 olives

1 tbsp capers

12 jamuns , sliced

10 leaves basil

1 slice bread made into croutons

1 tbsp extra-virgin olive oil

Salt & crushed black pepper to taste

2 tsp Dijon mustard

1 tsp lemon juice

Method

Make vinaigrette by mixing olive oil, salt pepper, Dijon mustard and lemon juice. Whisk it to a slightly thick consistency. Now mix all the ingredients together and toss them in a bowl with vinaigrette. Top the salad with bread croutons and basil. Serves 2.

Nutrition: Energy 119.5 kcal; carbohydrates 12.1 g; protein: .9 g; fat 8 g; fibre 1.7 g; sodium 1252.5 mg

JAMUN CHAT

Ingredients

12 jamuns , deseeded and sliced

10 cherry tomato

1 or 2 beans

1 clove garlic, sliced fine, roasted

I green chilli

2 tbsp peanuts, crushed

1/4 tsp lemon juice

100 ml tamarind juice

2 tsp palm sugar

1 tsp soya sauce

A pinch chat masala

Salt to taste

Fresh coriander

Method

Cook the tamarind juice with palm sugar and soya sauce, reduce it to sauce consistency (about 4 tsp) and season.

In a bowl add jamun slices, tomato, beans, garlic, chilli, peanuts, lemon juice and chat masala . Dress with tamarind sauce. Serve chilled, garnished with fresh coriander and lemon wedge.

Nutrition: Energy 206 kcal; carbohydrates 25.8 g; protein: 5.9 g; fat 10 g; fibre 1.7 g; sodium 1339.5 mg

Kavita Devgan is a nutritionist, weight management consultant and health writer based in Delhi and the author of Don’t Diet! 50 Habits of Thin People