Festivals are around the corner and we all are ready to bust firecrackers as well as sweet in our mouth. Don’t we love this time of year? We all have sweet tooth, so does the people with diabetes. But here the problem with diabetes, sugar can increase the blood glucose level and that can be a big problem for them. Family visits and the gift will be exchanged. But not to fear! This year, you can enjoy these low-cal desserts with significantly lessened sugar content -- here's how to prepare them-
1. Ras Malai
Ras Malai, originally from Orissa, is a very popular milk-based dessert. It consists of sugary, cream-colored (it can be yellow too) balls of paneer (cottage cheese) soaked in malai (cream) and flavored with cardamom. It is specially made during the festive season.
Good for: Diabetes, heart disease, hypertension, healthy bones, women's health
Health factor: Low sugar, low fat, low salt, high calcium, high protein, high minerals
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients (makes 20 pieces):
- 1-liter milk
- 1 tsp vinegar
- 1 tsp corn flour
- 1 cup water
- 10 almonds
- 1/2 cup sugar or sugar-free Natura powder
- Boil 500 ml milk. Add vinegar, till paneer is separated.
- Switch the burner off and cover the paneer for a minute with a lid.
- Strain the water away. Do not press too hard on the strainer.
- Empty the paneer into a plate and add corn flour to it. Beat till it becomes a soft dough and make small balls out of it.
- In a pressure cooker, add water and sugar/ sugar-free powder. Let it boil.
- Put the paneer balls in and cover with the lid. Pressure cook till one whistle.
- Take the remaining 500 ml milk in a kadai and boil it. Remember to keep stirring the milk, or it will stick to the bottom and give a burnt flavor. Simmer on low flame for 15 minutes.
- Let it cool. Add the rasgullas (the paneer balls) to this mix and add sugar-free Natura powder. Decorate with chopped almonds.
- Serve cold.
2. Badam Phirni
This low-calorie Badam Phirni recipe is a popular dessert made of almond, rice and milk. It has a smooth, rich and creamy taste. People who love payasam and kheer will surely like this easy and quick-to-prepare dish.
Good for: Diabetes, heart disease, high cholesterol, hypertension, weight loss, healthy bones, women's health, post-menopausal health, gastrointestinal health
Health factor: Low sugar, low fat, high calcium, high protein
Preparation time: 30 minutes
Cooking time: 1 hour
Ingredients (for four servings):
- 5 tbsps rice (red rice)
- 5 cups skimmed milk
- 8-10 almonds, blanched and crushed
- 4 tbsps grated jaggery (gur)
- 1/2 tsp green cardamom (elaichi) powder
- 1 tsp rose water
- 4-6 blanched, slivered pistachios
- Soak the rice in water for 30 minutes.
- Remove the water and grind the rice to make a smooth paste.
- Dilute the rice paste in half a cup of water and set aside. Boil milk in a non-stick saucepan.
- Reduce heat and add the diluted rice mixture to the milk.
- Cook on a medium flame for about five minutes or till the mixture thickens. Stir continuously.
- Add jaggery, crushed almonds, and green cardamom powder.
- Reduce heat and cook till jaggery has completely dissolved.
- Remove from heat and mix with rose water.
- Pour into separate serving bowls.
- Garnish with pistachios.
- Chill in the refrigerator for an hour before serving.
3. Bran muffins
These healthy muffins are made from 100 percent whole grains, including both wheat bran and oat bran (providing soluble and insoluble fibre at once), and yet they do not taste like sawdust.
Good for: Cancer, diabetes, heart disease, high cholesterol, hypertension, weight loss, gastrointestinal health.
Health factor: Low fat, low cholesterol, high fibre, high protein, high iron
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients (makes 10-15 laddoos):
- 1 cup wheat bran
- 1/2 cup oat bran
- 2 eggs
- 1/2 tsp baking soda
- 1 tsp cinnamon (dalchini)
- 1/2 cup sugarfree apple sauce
- 1/2 cup dry milk powder
- 1/2 tsp baking powder
- 1/2 cup sweetener
- 1 tsp vanilla essence
- Optional: 1/4 tsp grounded ginger (adrak)
- Optional: A pinch of nutmeg (jaiphal)
- Pre-heat oven to 375 degrees F (190 degrees C).
- Grease a standard-size muffin pan or line cups with paper liners.
- Mix dry ingredients (wheat and oat bran, baking soda, cinnamon, ginger, milk powder, baking powder, sweetener, and nutmeg) in a large bowl and set aside.
- Combine wet ingredients (eggs, applesauce and vanilla essence) in a small bowl and pour into dry ingredients and mix with a spatula.
- Fill muffin cups with batter.
- Bake until a toothpick inserted in the centre of a muffin comes out clean -- about 20 to 25 minutes.
- Cool muffins in pan for 10 to 15 minutes, then carefully remove from pan and serve warm, or let cool on a wire rack.