It has many benefits! What should you pay attention to when cooking and consuming Ashura?
Because aşure is rich in natural sugar sources like raisins, mulberries, dried apricots, and dried figs, do not add additional sugar. If the flavor is insufficient despite the dried fruit, a small amount of date pulp or molasses, which are also suitable for cooking, can be added. It is not recommended to use products that are not suitable for cooking, such as honey, before boiling the aşure. Those with diabetes should avoid adding dried fruit or consume it with caution.
Foods like chickpeas, wheat, and beans are sources of both protein and fiber. However, these ingredients should be balanced to avoid making the ashure overloaded with carbohydrates. Using 0.5 cups of legumes for every 1 cup of wheat is ideal. Otherwise, it can rapidly increase blood sugar. Those with gluten allergies and celiac disease can use gluten-free grains instead of wheat.
While Ashure is a healthy dessert , it's important to monitor portion sizes because it's high in calories and carbohydrates. A small portion can be a good snack. Limit one small bowl (approximately 150-200 ml) per day. It's best consumed early in the day, when metabolism is high, rather than in the evening.
Oilseeds like walnuts, almonds, and hazelnuts are beneficial for omega-3 and vitamin E; however, due to their high fat and calorie content, they should be used with caution. Adding just one teaspoon to each bowl is sufficient for both flavor and health benefits. Choosing unroasted and unsalted varieties increases their protective effect on heart health.
Nutrition and Diet Expert Beyza Erdoğan Aksan says, "Aluminum reacts with the acid and moisture in the aşure, causing the metal to leach into the food. High temperatures, in particular, can cause heavy metal leaching into the food, which can be harmful to health. Therefore, aşure should be placed in healthy materials such as glass, porcelain, or stainless steel."
Cooking Ashura slowly and over low heat not only preserves the ingredients' nutritional value but also facilitates digestion. Cooking at high temperatures can cause grains and legumes to harden and lose some nutrients. Constant stirring also prevents sticking and ensures a more uniform consistency.
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