7 Healthy, Nutritious SWEETS

 

When you hear the word “sweets,” one expects loads of sugar and fatty foods. But 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 are also sure to help you improve your health and immunity. Let’s have a look at these 7 recipes I have in store for you.

1. 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

Note on Gum (Gond): This edible gum, also known as gond katira or Tragacanth gum, is a natural plant exudate. It is known for being a coolant and is rich in soluble fibre. It is easily available where grains and dry fruits are sold.

METHOD:

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

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

BENEFITS: Dates are a rich source of iron, ginger powder is anti-inflammatory, almonds are a rich source of Omega-3 fats, and gum is good for bones. All in all, this is a super immunity and health-booster sweet.

2. Sesame Chikki or Blocks

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. Over low heat, melt the jaggery, stirring continuously.
2. Keep stirring until it attains a hard-ball consistency (check by dropping some jaggery syrup into cold water; it should harden like candy).
3. Once the hard-ball consistency is achieved, add the roasted sesame seeds (or peanuts) to the jaggery syrup. Mix well.
4. Remove the mixture from the heat and pour it onto a greased platform. Roll the mixture into a thin film (you must roll this while it is hot).
5. It will harden as it cools, after which you can break it into small pieces.

P.S: You can use almonds, walnuts, dalia (roasted unsalted gram dal), or rajgira (amaranth seeds) instead.

BENEFITS: Jaggery is a rich source of iron, and til (sesame seed) is a super source of calcium. Jaggery-til chikki is excellent for women during their menses, as it can help ease menstrual pain. When peanuts or other nuts are used, it serves as an excellent, preservative-free energy bar.

3. Makhana (Foxnut) Kheer

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. You can powder some of the foxnuts if you want a thicker consistency.
2. In another pan, heat the milk. When it comes to a boil, add the foxnuts, stir well, and simmer for 5-10 minutes over medium heat, stirring occasionally.
3. Add the cardamom powder, a pinch of saffron, and almond slivers.
4. Add jaggery and stir well until dissolved.
5. If you want a thicker consistency, simmer for a few minutes more, stirring occasionally.

P.S: You can replace Foxnuts with brown rice, grated carrot, grated bottle gourd, Haleem seeds, or Ragi.

BENEFITS: Foxnut is a rich source of calcium, high in fibre, antioxidants, and protein. When combined with milk, its nutritional value increases further. Almonds add Omega-3s and fibre. It serves as an excellent food for toddlers and infants, as well as for pregnant and lactating females.

4. Mango Yoghurt Candies

 

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

METHOD:

1. In a blender, mix the low-fat fresh yoghurt and the ripe mango puree well. Do not add any sugar, as the fruit has natural sweetness. If needed, add a stevia-based sweetener.
2. Pour this blended puree into moulds. Freeze for 6-8 hours. You can add wooden sticks to give an ice lolly/popsicle effect.
3. Unmould and serve immediately.
4. Choose fruits that are fresh and ripe, as they are sweet and do not require sugar substitutes. You can use fruits like strawberries, litchi, kiwi, blueberry, or custard apple.

BENEFITS: Yoghurt is a great source of probiotics, which maintain gut health. This recipe is also a great source of vitamins and minerals from the fruit. It makes for an excellent sugarless, low-fat ice cream with no added preservatives.

5. 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 over medium heat. Stir in the broken wheat and roast until it gets a nutty aroma and the colour changes to golden orange.
2. In another pan, dissolve the jaggery in 2 cups of warm water. Strain if you see any impurities.
3. Pour the jaggery water and cardamom powder into the broken wheat, stirring continuously until well combined. Reduce the heat to low, cover the pan, and simmer for 10-15 minutes, stirring occasionally, until the wheat is tender.
4. Allow the Lapsi to rest (covered) for five minutes.
5. Stir in some of the almond slivers and raisins. Garnish with the remaining almond slivers and serve hot.

P.S: You can also use oats / coarsely ground Moong Dal Flour instead of broken wheat

BENEFITS: Broken wheat is rich in fibre, manganese, magnesium, and phosphorus. It contains all the nutrients present in whole wheat. When combined with jaggery, it becomes a nutrient-dense sweet.

6. Puran Poli

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. In a large bowl, combine the wheat flour with salt. Knead with water to form a firm dough. Add 1 teaspoon of oil, coat the dough, and knead for a couple more minutes until smooth. Cover and keep aside for 10-15 minutes.
2. Cook the dal with 1.5 cups of water until soft. You can also pressure cook the dal for one whistle and simmer on low heat for a few minutes. Drain any excess water.
3. Heat ghee in another pan over medium heat. Add the jaggery and stir until it dissolves completely.
4. Stir in the cooked dal, saffron, cardamom, and nutmeg. Continue stirring the mixture until it thickens and leaves the sides of the pan. Turn off the heat and let the puran (filling) cool completely.
5. Divide the dough and puran mixture into 6-7 equal portions. Roll out a roti (flatbread) with the help of dry wheat flour. Place a portion of the puran in the centre, bring the edges of the roti together, and fold over to cover the filling completely, sealing it.
6. Flatten the stuffed dough, dust with a little flour, and gently roll it into a medium-sized poli. Do not put too much pressure, or the puran will come out.
7. Preheat a skillet (tava) on medium-high. Place the Puran Poli onto the skillet and cook until golden brown on both sides, applying a minimal amount of ghee to give it a crispier texture.
8. Repeat for all remaining portions.

BENEFITS: This is an excellent cereal-pulse combination, providing good quality proteins. It is also a good source of iron from the jaggery and has a high satiety value since it’s high in protein and fibre.

7 Dry Fruit Barfi

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 the ghee. Roast all the dry fruits (except the dried figs and dates) until you get a nutty aroma.
2. Blend the chopped dates and figs with 1-2 tablespoons of milk until smooth.
3. In a nonstick pan, sauté the date-fig paste until golden brown, stirring continuously until the mixture leaves the sides of the pan.
4. Add the roasted dry fruits to this mixture and mix well.
5. Pour this mixture into a greased pan and smoothen it well. Allow it to rest until the mixture is cooled completely and firms up.
6. Cut the Dry Fruit Barfi into equal squares. Garnish with almond slivers if desired.

BENEFITS: This serves as an excellent nutrition bar. It is high in Omega-3s, iron, calcium, fibre, and various multivitamins and minerals. A great option for all.

We hope you try and enjoy these recipes! Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.