Ramadan, Nutrition, and the Natural Sudanese Juices
By: Alaa Babiker and Nosra Mohammed
Fasting is one of the very useful tools to maintain and promote individual’s health. Recently; health training coaches and special trainers use Fasting as a routine for fitness in many of their diet programs.
God ordained Fasting as one of the very important five Pillars of Islam. As Muslims around the world Fast 8-10 hour per day for 29-30 days every year, as to obey God’s orders. But digging deeper, one can find that Fasting has more benefits than just obeying orders.
Over the years, researches and studies proved that Fasting has many benefits including; Preventing Diseases, Strengthening the Immune System, Regulating the Blood Levels of Sugar and Reducing the risk of diabetes, Improving Blood Pressure, Regulating Heart Rate and other heart-related measurements. You can read other Fasting related benefits at the website of the famous institution of Johns Hopkins Medicine HERE.
Islamic Fasting can take as long as more than 8 hours, therefor it is very important to stay hydrated and take as much useful nutritious drinks as possible. In Sudan, families always prepare the best juices that contains the needed nutritious ingredients that strengthen health and support the body through the 30 days of Ramadan.
In this article, we will mention some of the natural agricultural Sudanese products, that can easily be made into very delicious and nutritious homemade juices with very high nutritional values that are important to the human body especially during Ramadan; with a slight provision of the values each product contains.
The first home prepared juice during Ramadan is Karkadi (Hibiscus)
Cultivation: Karkadi is cultivated in warm, tropic and semi-tropical countries, where the temperature is relatively increased.
Appropriate cultivation period: the best time for the plantation of Karkadi is during March, April, and May.
Included nutritional values: Karkadi is a rich product of Vitamin C, Protein, Sugar, Carbohydrates, Sodium Nitrate, and Acids.
Preparation of Karkadi juice: it is prepared as the same way as tea. It is boiled in water (for hot drink), or simply soaked in room temperature water, filtered, and then sugar and ice are added for cold juice.
The second home prepared juice is Tabaldi (Known as Baobab)
Note: Tabaldi is also called “Baobab”, and it’s Sudanese name ” Gongolaiz”. The tree of Tabaldi stores water in Fall season to later be use used during the dry season.
Cultivation: The seeds are extracted, soaked in water for two hours, after which we carefully remove the outer shell and put the seeds in a planting pot, cover them with soil, and then watered and left to grow. Or the seeds are planted for 72 hours in a dark clay humid soil.
Appropriate Cultivation Period: during Spring and Summer times.
Included Nutritional Values: Tabaldi contains an Anti-Cholesterol Substance which helps reduces the rates of heart disease and atherosclerosis. In addition to Vitamin C, Acids, Carbohydrates, Calcium, and Potassium.
Preparation of Tabaldi juice: The pulp is soaked in room temperature water until it dissolves, then sugared and iced, as the juice is only served cold.
The third home prepared juice is Aradeeb (Known as Tamarind)
Cultivation: The suitable climate for Aradeeb tree is the dry weather.
Appropriate Cultivation Period: From November to December, and from May to August.
Included Nutritional Values: Aradeeb contains Tartaric acid, Lemon, Iron, Potassium, Sugar, Protein, Magnesium, Phosphorous.
Preparation of Aradeeb juice: as the rest of the home prepared juices, Aradeeb is soaked in water for 3 – 5 hours, then filtered and served cold.
The fourth and the most important home prepared juice is Hilo-Mur, also (known as Abriy)
Preparation: it is not a cultivated plant. Hilo-Mur is made of variety of cultivated products. It is prepared at least 2 weeks before Ramadan, as it takes a long process for preparation, but the result is always impressive.
Ingredients: Hilo-Mur is made from several ingredients including: Sorghum, Fenugreek, Aradeeb, Hibiscus, Black Seed, Dates porridge, and sometimes other useful ingredients like Ginger.
Way of preparation: The Sorghum is cultivated at home for only several days until tiny roots come out. Then it is dried, grinded, and cooked with the other ingredients until the formation of a thick brown-red liquid that is ready to be cooked into Hilo-Mur.
The Total Nutritional Values: Carbohydrates, Protein, Fat, Sugar, Iron, and Potassium.
In conclusion, it is fascinating how Expats in Sudan always wonder about the sweet-slightly-bitter taste of Hilo-Mur, and when having a chance, they would engage in the process of its preparation and cooking. An example is what the US embassy is accomplishing during the holy month of Ramadan, in which the staff gathered and participated in a series of making traditional Sudanese food and drinks; including Hilo-Mur. The documentation of this act serves the most important goal of diplomatic work that is the reinforcement of the interrelated sociopolitical relations, and ambassador John Godfrey is achieving this by his continuous supportive work to the Sudanese social and cultural habits and traditions. Below are the beautiful pictures of the US embassy staff in Sudan, participating to make Hilo-Mur.
