The healthy jamun

Food fix

For a foodie like me, the jamun fruit, or the Indian blackberry, doesn’t conjure up images of much culinary greatness.

However, as I watched people carrying baskets full of ripe, black jamuns from the tree growing in our courtyard garden, I became curious about the fruit’s appeal.

Apparently, the fruit has numerous health benefits, such as controlling blood sugar levels, improving the functioning of the digestive system and lowering blood pressure levels, among others.

Here are some recipes to help you incorporate the healthy fruit in your diet in
simple yet delicious ways:

Jamun juice
Ingredients: 10-12 fresh ripe jamuns (washed and de-seeded),  ½ cup water or as desired, 1 tsp of sugar; 1 tsp of salt

Method: Blend the jamuns using water to a smooth puree-like consistency. Place this jamun puree mixture on a strainer, which should be set over a bowl. Using a flat spatula, gently mash the jamun puree mixture and stir until all the jamun juice
separates out.

To the juice collected in the bowl, add the sugar as well as salt. Stir well. Pour the juice into glasses and serve.

Jamun and pears salad with lemon dressing
Ingredients: 1 cup ripe jamuns, (washed, de-seeded and chopped),  ½ cup pears (peeled and chopped), 1 tbsp lemon juice

Method: Combine the chopped fruits and lemon juice in a small bowl. Mix these salad
ingredients well. Subsequently, refrigerate this salad for at least 10-15 minutes so as to blend all the flavours and then serve.

Jamun raita
Ingredients: 1 cup ripe jamun (de-seeded and finely chopped), 1½ cups yoghurt, ½ tsp roasted cumin seeds powder, salt to taste; few coriander leaves for garnishing

Method: Blend all the ingredients until a smooth, creamy consistency is attained. Next, transfer this creamy jamun mixture into a bowl. Add the salt and stir. Then, refrigerate for about 30 minutes. Finally, garnish with a few coriander leaves and then serve.

Jamun milkshake
Ingredients: 1 cup ripe black jamuns (de-seeded and chopped), ½ cup cold milk, 1 tbsp sugar, 1 tsp vanilla essence

Method: In a blender, pour in the milk, jamuns and sugar. Also, add the vanilla essence. Blend these ingredients until a smooth consistency is attained. Finally, pour the healthy milkshake into glasses and serve.

Jamun and strawberry smoothie
Ingredients: 1 ½ cups  jamuns, (finely chopped and de-seeded), strawberries (finely chopped and de-seeded), 1 cup water or as desired

Method: Blend all the ingredients to a smooth consistency and then pour the smoothie
into glasses.