Summer special: Diabetics, do not forget to add zaam to your meal plan this season
water rose apple
Have you had water rose apples? (Source: Wikimedia Commons)
Summer is synonymous with many delicious fruits — from mangoes and watermelon to lychee and muskmelon. But have you ever tasted zaam or water rose apples — those bright red watery treats that have a crisp texture? This refreshingly sweet fruit, also known Java apple, chambakka, jambaka fruit, and wax apple, is not only delicious but also rich in fibre, calcium, magnesium, potassium, and vitamin C, making them a must-have in the season.
Also, owing to their high water content this fruit is effective at quenching thirst. “The high water content of water apples contributes to increased hydration, which is vital for preventing dryness, dehydration, and fatigue. These fruits support the digestive process by enhancing the breakdown and absorption of nutrients, which boosts metabolism and can aid in developing healthier eating patterns and effective weight management,” said Sushma PS, chief dietitian, Jindal Naturecure Institute.
Rose apples possess antihyperglycemic properties that help lower blood sugar levels, too. “Due to their low glycemic index, water apples slow the absorption of sugars into the bloodstream, helping prevent rapid spikes in blood glucose. This makes them a beneficial fruit for individuals with diabetes, who can include it in their diet as recommended by their healthcare provider,” mentioned Sushma.
Moreover, water apples have a positive effect on the immune system due to their rich vitamin content, including vitamin C, which is crucial for the production of white blood cells, added Sushma.
How is it consumed?
Common uses for unripe water apples include making pickles, jellies, or syrup. “These unripe fruits can also be enjoyed raw, typically with a dash of salt,” said Sushma.
When ripe, water apples can be eaten fresh or incorporated into salads. “They pair wonderfully with ingredients like feta cheese, cucumbers, cilantro, tropical fruits, and a dash of chilli flakes,” Sushma described.
blood sugar
How do you control your blood sugar levels? (Source: Getty Images/Thinkstock)
Rose Apple Summer Salad
Ingredients
2 – Water rose apples, thinly sliced
1 cup – Mixed greens (like arugula, spinach, and lettuce)
1/2 – Cucumber, sliced
1 – Carrot, julienned or grated
1/4 cup – Pomegranate seeds
1/4 cup – Crumbled feta cheese (optional)
Handful of nuts (like almonds or walnuts), for crunch
Fresh herbs (such as mint or basil), finely chopped
Dressing
3tbsp – Olive oil
1tbsp – Apple cider vinegar
1tsp – Honey (adjust based on your sweetness preference)
Salt and pepper, to taste
Method
*In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper until well combined.
*In a large bowl, combine the sliced rose apples, mixed greens, cucumber, carrot, pomegranate seeds, and herbs.
*Drizzle the dressing over the salad and toss gently to coat everything evenly.
*Sprinkle feta cheese and nuts on top just before serving for added texture and flavour.
Would you try it?
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