National Tapioca Day 2023: Advantages of tapioca or sabudana and scrumptious methods to eat it

Tapioca will not be advisable for individuals affected by diabetes, however being gluten-free, it may be consumed by individuals who have celiac illness and thus gluten illiberal.

Here are some advantages of tapioca defined by Ramya B, Executive Nutritionist, Cloudnine Group of Hospitals, OMR Chennai

Beneficial for cardiac well being, celiac illness

Tapioca is a gluten-free starch and it’s protected to eat by individuals with celiac illness. As it’s a starchy root vegetable the most important composition contains carbohydrates, nonetheless it has sure vitamins corresponding to potassium and is low in sodium and saturated fats. Therefore, it helps in lowering the danger of coronary heart illness.

Good for digestive well being

Tapioca can be a superb supply of prebiotics. Prebiotics helps in rising wholesome micro organism within the intestine. The prebiotic fibre current in tapioca is known as isomalto-oligosaccharides(IMO). Intake of 30g of isomalto-oligosaccharides can present the prebiotic profit. This prebiotic fibre improves intestine permeability, digestion, and the immune system.

Weight loss

The resistant starch current within the tapioca can enhance the satiety degree and helps in stabilizing the starvation pangs but it surely must be used strategically in weight reduction administration.

Reduces irritation

Tapioca additionally has a superb quantity of vitamin C- an antioxidant that helps in combating in opposition to free radicals and reduces the danger of irritation within the physique.

How to eat tapioca

“Tapioca is available in the form of flour and tapioca pearls or flakes commonly called sabudana or sago. Generally, tapioca is steamed and eaten along with spicy chutneys. Varieties of recipes can be made using sago,” says Ramya.

Here are some recipes to make with sago or tapioca:

1. Sabudana roti or sabudana thalipeeth

Ingredients:

Sabudana- 1 cup

Potato- 2-3 nos.

Peanut powder-1/2 cup

Cumin seeds- 1 tsp

Green chillies- 2-3

Coriander powder-1tsp

Coriander leaves- finely chopped

Red chilli powder- ½ tsp

Salt- the required quantity

Oil- the required quantity

Preparation:

Soak sabudana for 5-6 hours and drain the water. Boil the potatoes, peel the pores and skin, and mash them totally. In a bowl add sabudana, mashed potato, peanut powder and different masalas collectively and blend them effectively. In a sizzling tawa add ½ tsp oil and unfold it. Make a flat roti and place it on tawa and prepare dinner it on either side

2. Sabudana kichadi with masala cucumber raita

Ingredients:

Soaked sabudana- 1 cup

Potatoes- 2-3 nos.

Cumin seeds- 1tsp

Curry leaves- a handful

Peanut powder- ½ cup

Salt- the required quantity

Coriander leaves finely chopped- a handful

Oil

Preparation:

In a sizzling pan add 2 tsp of oil, and cumin seeds, after which add cubes of potatoes with out pores and skin. Add curry leaves, sauté it for a couple of minutes, and shut the lid. Once the potatoes are cooked effectively add sabudana , peanut powder, and salt. Stir it effectively and prepare dinner it for 5-10 minutes. Later shift them right into a bowl and add chopped coriander leaves.

Masala cucumber raita:

Ingredients:

Cucumber- 1 no.

Hung curd- ½ cup

Salt- the required quantity

Coriander leaves- handful

Chilli powder- ½ tsp

Preparation:

Grate the cucumber and switch it right into a bowl. Add curd, chilli powder, saldt and coriander leaves and blend them effectively.

Sabudana kichadi goes effectively with masala raita.

As the tapioca flour is starchy it’s used as a thickening agent in lots of meals. It absorbs liquid and moisture earlier than reaching boiling temperature. Tapioca flour can be utilized in soups, stew, and puddings. Boba teas accessible lately are made out of tapioca pearls.

3. Tapioca pudding

Sago- ½ cup

Milk – 3 cups

Salt- 1/4 tsp

Dates and raisins chopped- ½ cup (various for sugar)

Egg- 2 nos (crushed)

Vanilla extract- ½ tsp

In a sizzling pan add sago, milk, and salt, and stir it effectively. Then add chopped dates and raisins and prepare dinner it effectively till it turns into thick. Then add crushed eggs to the sago combination slowly and blend them effectively. Allow it to chill after which add vanilla extract. Simple tapioca pudding is able to serve.

4. Sabudana momos

Instead of maida as a base for momos, sabudana (or) sago can be utilized.

Ingredients:

Sago- 1 cup

Warm water

Cabbage- ½ cup

Carrot- ½ cup

Corn starch or tapioca flour- blended in water

Salt- 1 tsp

Oil- 2 tsp

Preparation:

• Soak 1 cup of sago in heat water for one hour.

• In a sizzling pan add 2 tsp of oil, cabbage, carrot, corn starch or tapioca flour combine and blend them effectively.

• Then add required quantity of salt and prepare dinner it effectively for couple of minutes.

• Blend the soaked sago in blender to kind easy paste. Knead and blend them effectively.

• Now take small portion of sago and make it as a small circle utilizing thumb. Add the filling and roll it collectively to kind a small ball.

• Cook it in a steamer for 10 minutes.

Chutney:

Ingredients

Red chillies 5-6 nos.

Garlic-10 cloves

Tomatoes 2-3 nos.

Salt- required quantity

Preparation:

• Soak pink chillies for two hours

• Boil tomatoes for five minutes. After blanching take away the pores and skin and add it to the blender.

• Add pink chillies, garlic cloves and salt Blend them effectively till it turns into thick consistency.