GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

July 21, 2015 By Hardika Vira 3 Comments

7 Healthy, Nutritious SWEETS

 

sugarfree dryfuit barfi 1When you hear about the word sweets, one expects loads of sugar and fatty foods. Who ever said that sweets cannot be nutritious and healthy?

There are some healthy and nutritious sweets which will not only satisfy your sugar cravings but, sure will also help you improve your health and immunity. Let’s have a look at these 7 recipes that I have in store for you

1. Date Rolls

date-rolls

Ingredients Amount
Dates 1 cup
Almonds 8-10 nos
Dry ginger powder 1 tbsp
Gum (gond/ dink) 1 tsp
Cow’s Ghee 1 tbsp

The gum exudes naturally from the roots of the plant and from incisions made in the stem. This is collected and when dried forms crystals of flakes or may be formed into blocks. It is also known as gondkatira, or Tragacanth gum. It is a coolant and at the same time is rich in soluble fiber. It is easily available in where grains and dry fruits are available.

METHOD:

  1. Warm ghee in a pan, once it heats up, add gum to it. Stir until it swells. Remove it out in a plate
  2. In the remaining ghee in the pan, sauté the dates for a few minutes. Turn the gas off and add chopped almonds, dry ginger powder and fried gums
  3. Mix it well and make rolls
  4. Garnish with almond slivers
  5. Serve at room temperature

P.S: You can add little cocoa powder to give it a chocolaty taste. You can also add walnuts instead of almond

BENEFITS: Dates are rich source of iron, ginger powder is anti-inflammatory and almonds are rich source of omega 3 fats, gum is good for bones.

All in all a super immunity and health booster sweet

2. Sesame Chikki or Blocks

Sesame Chikki

Ingredients Amount
Roasted Sesame seeds/ Unsalted peanuts 1 cup
Jaggery ½ cup
Oil For greasing

METHOD:

  1. Take ½ cup of jaggery pieces in a pan. On a slow flame, melt the jaggery and stir continuously. Keep stirring it until it attains hard ball like consistency (check by adding the jaggery syrup in cold water. It should harden like candy)
  2. Once the hard ball consistency is achieved, add the roasted sesame seeds/ unsalted peanuts to the jaggery syrup. Mix well.
  3. Get the mixture off the flame and pour the mixture on a greased platform and roll the mixture into a thin film. (Roll when hot so that it can be rolled into a thin film. Once the mixture reaches room temperature, it is difficult to roll.)
  4. It will harden when it cools down and you can make small pieces of it.

P.S.:- You can use almonds/ walnuts/ dalia (Roasted unsalted gram dal)/ rajgeera (Amaranth seeds) etc.

BENEFITS: Jaggery a rich source of iron and til/sesame seed is super source of Calcium. 2 spoonfuls of sesame seeds equals calcium equal to 1 glass of milk.

Jaggery- til/ sesame seed chikki is best for women during their menses. It eases the menstrual pain.

When peanuts or other nuts are used, it serves as an excellent energy bar, without any preservatives

3. Makhana (Foxnut) Kheer

navrathri-fasting-nutrition-dessert-sweet-makhana-kheer-fox-nut-foxnut-euryale-ferox

Ingredients Amount
Makahana/ foxnut 1 cup
Low fat milk 500 ml
Cardamom powder 1 tsp
Almonds 6-8 nos
Ghee 1 tsp
Jaggery/ Approx. 3-4 tbsp
Saffron Optional

METHOD:

  1. In a pan, take a tablespoon of ghee and roast the foxnuts or Makhana. You can powder the foxnuts too if you want a thick consistency in kheer
  2. In another pan, heat the milk, when it comes to a boil, add foxnuts, stir well and simmer for 5 -10 mins stirring occasionally in between on a medium flame
  3. Add cardamom powder, pinch of saffron, almond slivers to the above mixture.
  4. Add jaggery and stir well.
  5. If you want a thick consistency, simmer for a few minutes more stirring occasionally

PS:- You can replace Foxnuts with brown rice/ grated carrot/ grated bottlegourd/ Haleem seeds/ Ragi/too.

BENEFITS:Foxnut is rich source of calcium, high in fiber, antioxidant and proteins which when had along with milk increases its nutritional value further. Almonds again is a rich source of omega 3 and fiber.

It serves as the best food for toddlers and infants in their growing age. Even for pregnant and lactating females.

4. Mango Yoghurt Candies

 

Mango Yogurt

Ingredients Amount
Low fat fresh yoghurt 1 cup
Ripe Mango puree 1 cup

METHOD:

  1. In a blender, mix well the low fat fresh yoghurt and the ripe mango puree. Do not add any sugar since fruit has its natural sweetness. If need be, add stevia leaves.
  2. Add this blended puree in moulds. Deep freeze it for 6-8 hours. You can add wooden sticks while unmoulding to give an ice-cream effect
  3. Unmould and serve immediately
  4. S.:- Choose fruits which are fresh and ripe as it is sweet and does not require sugar substitute to make the dish sweet. You can use fruits like strawberries, litchi, kiwi, blueberry, custard apple

BENEFITS: Yoghurt is great source of probiotics which maintains gut health and fights bacteria and disease producing organisms in our body. It is also great source of vitamins and minerals available from fruits. It makes for excellent ice-cream that is sugarless and low fat + no added preservatives. You wouldn’t mind giving it to your kids for sure

5. Lapsi

lapsi

Ingredients Amount
Broken wheat/Dalia/ fada 1 cup
Jaggery 1 cup
Cardamom powder ½   tsp
Almonds 6-8 nos
Ghee 2 tbsp
Raisins Optional

METHOD:

  1. Heat a tablespoon of ghee in a wide pan on medium heat; stir in the broken wheat and roast the wheat until it gets a roasted aroma and the color changes to golden orange.
  2. In another pan, dissolve the jaggery in 2 cups warm water. Strain if you see any impurities/residue. Pour in the jaggery mixture and cardamom powder in the broken wheat mixture stirring continuously until well combined. Reduce the heat to low and cover the pan with a lid and simmer for 10-15 minutes; stirring occasionally until the wheat is cooked to tender.
  3. Allow the Lapsi to rest covered for five minutes. Stir in the cashew nuts and the raisins to the above mixture and serve
  4. Stir in few of the almond slivers and the raisins to the Lapsi Recipe (Gujarati Broken Wheat Pudding). Garnish with remaining almond slivers. Serve hot

P.S. You can also use oats/ coarsely ground Moong dal flour instead of broken wheat

BENEFITS: Broken wheat is rich in fiber and manganese, magnesium, phosphorus. It contains all the nutrients present in whole wheat. When had with jiggery, it serves to be a nutrient dense sweet.

6. Puran Poli

oetsVSiigjfbh_bigger

Ingredients Amount
Whole wheat flour 1 cup
Tur dal/ Chana dal/ lentil 1 cup
Jaggery 1/2 cup
Cardamom powder ½   tsp
Nutmeg powder ¼ tsp
Ghee 1 tbsp
Oil 1 tsp
Saffron Optional
Salt To taste

METHOD:

  1. Take a large bowl; combine wheat flour with salt, water and knead to form a firm dough mixture. Add 1 teaspoon of oil to coat the dough and knead for a couple of more minutes until smooth and firm. Cover the dough and keep it aside for 10-15 minutes
  2. Cook the lentil with 1-1/2 cups of water until soft and is well cooked. You can even pressure cook the lentil for one whistle and simmer on slow flame for a few minutes more. Drain any excess water from the lentil and keep aside.
  3. Heat ghee in another pan on medium heat, add the jaggery and stir until the jiggery dissolves completely. Stir in the cooked lentils, saffron, cardamom and nutmeg to the jaggery mixture until well combined.
  4. Continue stirring the mixture until the lentil mixture begins to thicken and leaves the sides of the pan. Turn off the flame and let the mixture cool completely.
  5. Divide the dough and Puran mixture into 6-7 equal portions. Roll out rotis with the help of dry wheat flour. Place the puran mixture into the center, bring all the edges of the rolled roti towards the center and fold over to cover the filling, thereby sealing the puran mixture completely.
  6. Flatten the stuffed dough; dust over a little flour and roll gently into medium sized rotis/ circle ensuring not to put too much pressure as the puran can come out of the dough.
  7. Preheat an iron skillet on medium high; place the rolled puranpoli’s onto the skillet to cook until golden brown on both sides by applying minimal of ghee over it to give it a crispier texture.
  8. Repeat the above process for all the remaining dough and puran portions.

BENEFITS: Excellent cereal pulse combination providing good quality proteins. Iron from jiggery. Good satiety value since high in proteins, fiber.

7 Dry fruit Barfisugarfree dryfuit barfi 1

Ingredients Amount
Seedless Dates chopped ½ cup
Dry figs chopped ½ cup
Almonds finely chopped ½   cup
Walnuts finely chopped ½   cup
Cashew+ Pistachio mixture finely chopped ¼ cup
Milk 1-2 tablespoon
Cardamom powder A pinch
Nutmeg powder A pinch
Ghee ½ tbsp.

METHOD:

  1. In a pan, heat ghee. Roast all the dryfruits except dried figs and dates until you get roasted aroma
  2. Blend the finely chopped dates and figs with 1-2 tablespoon of milk until smooth.
  3. In a nonstick pan, sauté the blend paste until golden brown. Keep stirring continuously till the mixture leaves sides of the pan. In this mixture, add the roasted dry fruits and mix well.
  4. Pour and layer this dry fruit barfi mixture into a greased pan and smoothen it well. Allow it to rest until the mixture is cooled completely and it firms a little
  5. Cut the Dry Fruit Barfi into equal squares. Your dryfruit barfi is ready to serve. You can garnish it with almond slivers

BENEFITS: Serves as an excellent nutrition bar. High in omega 3, iron, calcium, fiber , multivitamins and minerals. Great option for all.

About Hardika Vira

A post graduate in Dietetics and Applied Nutrition from Mumbai University, Hardika's urge to learn more led her to pursue a certificate course in nutrition, exercise and fitness. With the acquired degree and additional certification, she has been a part of some of the leading hospitals in Mumbai where she helped patients to defend their medical conditions by advising them on proper nutrition. She strongly believes that a regular routine of health and fitness is the first step to a healthy lifestyle. And according to her this certainly does not mean it requires deprivation of any sorts.Hardika is passionate about what she does and aims to utilise her skills and knowledge to help others achieve their goal of healthy living. She regularly does Yoga, Surya Namaskar and core strengthening exercises a few times in a week to remain fit. She relieves her stress by meditating, playing badminton, listening to music and reading.

❮❮ Previous Post
Next Post ❯ ❯

Comments

  1. Bharti mahajan says

    January 8, 2016 at 9:17 pm

    Very healthy and nutritious recipes. Informative also

    Reply
  2. vani says

    August 16, 2016 at 10:36 am

    hi it is a nice blog about seven healthy nutritious sweets.Technology is absolutely ridiculous these days, it just helps the vendor and customer like never before. Vendors especially ladies are acquiring to be budding entrepreneurs. Consumers really don’t have to travel all the way to Tirunelveli to buy or taste Halwa. I would like to getTirunelveli halwafrom hitnat

    Reply
  3. shikha says

    February 7, 2017 at 11:55 am

    Awesome healthy nutritious sweets for the sweet lovers….
    Really love the idea…definitely would like to try them …

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Search

Recent Posts

  • Should You Eat Eggs During Summer?
  • Building Muscles With Proper Diet & Exercise
  • Healthy Summer Salads to Keep You Cool
  • Are We Placing Enough Importance On Sleep? | IndiaFit Report 2022 – 2023
  • Tips to Help You Sleep Better!

Stay Updated

Archives

  • March 2023 (21)
  • February 2023 (28)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (30)
  • May 2022 (30)
  • April 2022 (29)
  • March 2022 (28)
  • February 2022 (22)
  • January 2022 (23)
  • December 2021 (19)
  • November 2021 (17)
  • October 2021 (14)
  • September 2021 (12)
  • August 2021 (15)
  • July 2021 (18)
  • June 2021 (19)
  • May 2021 (17)
  • April 2021 (16)
  • March 2021 (16)
  • February 2021 (10)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (9)
  • August 2020 (6)
  • July 2020 (3)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (13)
  • February 2020 (6)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (9)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (12)
  • June 2019 (13)
  • May 2019 (10)
  • April 2019 (13)
  • March 2019 (13)
  • February 2019 (14)
  • January 2019 (19)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Digvijay Singh

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.  Life Before … [Read More...]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a condition. Here’s how his inspirational Health Story unfolded. Going From Slender To Overweight  […]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii