A silky barley-and-milk porridge sweetened with dates and a spoon of kalonji honey, scattered with almonds. Gentle, warming and satisfying.
- Energy
- 488 kcal
- Protein
- 17 g
- Carbs
- 73 g
- Fat
- 15 g
Great for: Fast bowler, All-rounder, Wicketkeeper, Runner
Why it works
Barley porridge with milk gives slow-digesting carbohydrate and about 17 g protein, a good start towards the roughly 20 g protein suggested after play or across the day. At suhoor, guidance suggests carbohydrate with some fibre and protein to carry you through the fast, which is exactly what talbina offers.
When: At suhoor, as breakfast, or within 1 hour after an evening match.
Ingredients
- 40 g (4 tbsp) Panjeri House Talbeenah (barley porridge mix) Panjeri House
- 300 ml Toned milk
- 30 g (3) Ajwa dates, chopped Panjeri House
- 10 g (½ tbsp) Kalonji (black seed) honey Panjeri House
- 10 g Almonds, sliced Panjeri House
Method
- Whisk talbeenah into the cold milk until smooth.
- Bring to a gentle simmer, stirring continuously, and cook 6–8 minutes until thick and creamy.
- Stir in half the chopped dates and cook 1 minute more.
- Pour into a bowl and top with the remaining dates, almonds and a drizzle of honey once slightly cooled.
Coach’s tips
- Add honey after cooking, when the porridge is warm rather than boiling.
- Chill overnight for a cool suhoor pudding in summer.
- Vegan swap: use soy milk and jaggery.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.