IPB University Nutrition Expert Recommends Nutritious Healthy Local Food Menu for Sahur and Iftar, What Are They?

IPB University Nutrition Expert, Dr Eny Palupi, recommends a nutritious healthy local food menu for suhoor and iftar. 

According to Dr Eny, local foods have high nutritional value and can be processed into a balanced iftar and suhoor menu. Local food can be an attractive option in the midst of the onslaught of instant and imported food, besides being easy to obtain.

“Local food also has great potential as a source of balanced nutrition for breaking the fast and suhoor,” said the lecturer of Nutrition Science Study Program, Faculty of Human Ecology, IPB University.

For example, she continued, tubers such as cassava, sweet potatoes, and taro, are rich in complex carbohydrates that are digested more slowly so as to provide a longer feeling of satiety and can maintain blood sugar stability. 

As is known, consuming sugary foods and drinks that contain a lot of sugar can disrupt blood sugar stability and increase the risk of diabetes.

Dr Eny Palupi also explained that beans such as green beans and peanuts provide vegetable protein and fiber that are important for repairing body tissues and maintaining digestion.

She also mentioned that some local vegetables such as spinach, kale, kecipir, pariah, and moringa contain vitamins and minerals that support endurance. 

Local fruits such as banana, papaya, rambutan, and mango can be a source of quick energy due to their glucose content which is easily digested after a day of fasting. 

“With these various choices, local foods not only meet the needs of carbohydrates, protein, and fat but also fiber, vitamins, and essential minerals,” she added. 

In addition to the nutritional aspect, Dr Eny said, local food is also fresher than imported products that require preservatives for a longer shelf life.

In terms of sustainability, consuming local food can support the economy of local farmers and reduce the carbon footprint of long-distance transportation. “With all these advantages, local food is worth recommending for nutritionally balanced iftar and suhoor,” she explained.

Recommended Balanced Nutritious Menu Based on Local Food

According to Dr Eny, making a balanced menu from local food is not difficult. She gave some examples of practical and nutritionally balanced iftar and sahur menus:

Breakfasting Menu

• Banana, Cilembu Sweet Potato, and Coconut Water: As an appetizer, banana and Cilembu sweet potato, are local food alternatives that contain natural sugar and fiber that quickly restore energy while maintaining blood sugar stability. Coconut water helps hydrate the body.
• Sweet Potato and Green Bean Compote: Sweet potatoes provide complex carbohydrates, while mung beans are a source of plant-based protein and fiber.
• Tilapia Pepes and Brown Rice: Tilapia is a source of low-fat animal protein, steamed with antioxidant-rich spices. The high-fiber brown rice helps keep blood sugar levels stable.

Sahur Menu.

• Cassava with Peanut and Banana Topping: Cassava as a source of complex carbohydrates gives a longer feeling of fullness. Peanuts and bananas add protein, fiber and potassium.
• Moringa Soup with Tofu and Tempeh: Moringa leaves contain iron and vitamin C which are good for the immune system. Tofu and tempeh are good sources of quality plant-based protein.
• Banana and Soy Milk Smoothie: Rich in energy and protein, this smoothie is easy to prepare and digest at suhoor.

Dr Eny revealed that these menus are not only balanced in terms of macronutrients (carbohydrates, protein, fat) but also micronutrients (vitamins and minerals), which support endurance during fasting.

For her, public acceptance of local food is very likely to be improved with recipe innovation and attractive presentation. 

Based on a survey from several cities in Indonesia, 70 percent of respondents are interested in trying local food if it is presented with more modern flavors and packaging. Successful examples are cassava chips with various flavors or processed tempeh into burgers and nuggets that are of interest to young people. 

Other examples of innovation by utilizing local foods that are popular with children include Cassava Lasagna, Yellow Sweet Potato Pan Cake, Cassava Pizza, Sweet Potato Brownies, Sweet Potato Bolu, and so on. (dh) (IAAS/LAN)