presents
Sugarless Indulgence Keep the festival blues at bay
Indian festivals! What is not to love about them?? Everyone is in a good mood, there are beautiful lights and decorations everywhere and each and every person looks stunning. And of course, there are sweets, and so many of them!!! However, health problems can become a hindrance to celebrating festivals to the fullest, especially diabetes. Presenting 10 delicious healthy recipes curated for you. Go ahead, indulge and fulfill all the festive cravings!
Recipes for You : 1. Sweet Potato Smoothie 2. Apple Rabri 3. Red Pumpkin Halwa 4. Chia Seed Coconut & Spinach Smoothie 5. Carrot and Spinach Green Smoothie (with Apple and Ginger) 6. Oats Upma 7. Healthy Pesarattu (moong dal dosa) 8. Healthy and spicy powder with Moringa Leaves (Munagaaku Kaaram) 9. Ragi Coconut Ladoo (Laddu) 10. Chocolate Chia Smoothie
Sweet Potato Smoothie Ingredients: • • • • •
2 sweet potatoes 4 ribs of celery 2 carrots 1 jicama Water
Instructions: • Place all the ingredients (except the cinnamon) in a blender or juicer. Note: If you’re using a juicer, you don’t need to add water. • Once the drink is smooth enough, add a pinch of cinnamon. • You can drink the juice any time of the day.
Apple Rabri Ingredients:
Instructions:
• 3 cups low-fat milk, 99.7 percent fat-free • 3/4 cup grated apples (with skin) • 1/4 tsp. cardamom (elaichi) powder • a pinch of nutmeg (jaiphal) powder • 1 teaspoon sugar substitute
• Bring the milk to boil in a deep non-stick pan and simmer it for 10 to 12 minutes, while stirring in-between and scraping the sides of the pan. • Add the grated apple, mix well and simmer for another 2 to 3 minutes, while stirring in-between and scraping the sides of the pan. • Add the cardamom powder and nutmeg powder mix well and keep aside to cool. • Once the rabri has been cooled, add the sugar substitute, mix well and refrigerate for at least 1 hour. • Serve chilled.
Pumpkin Halwa Ingredients: • • • • •
500 grams red pumpkin 1 tablespoon pure ghee 5 g stevia 10 almonds ½ tablespoon cardamom powder • 2 strands of saffron strands soaked in little milk • ¼ litre water Instructions: • Grate the pumpkin, after peeling the skin and remove the seeds. • In a pressure cooker, fry the almonds (cut into slivers) in some ghee. Cool and keep aside. Add some ghee and add the pumpkin puree. Saute on low heat for about 10-15 minutes. • Add water and close the lid of the pressure cooker. • After two whistles, lower the heat let it cook for aproximately 15 minutes on a low flame.
• • After the pumpkin has softened enough, mash it more if required, with a masher. • Add the stevia powder, saffron and cardamom powder and mix thoroughly. Increase the heat and let all the excess water dry out. • Add the almond slivers on top as garnish. Serve hot.
Chia Seed Coconut & Spinach Smoothie Ingredients: • 1 and 1/4 cup of coconut milk • 2 tbs of chia seeds • 1 cup of spinach • 1 scoop vanilla protein powder.
Instructions: • Add all the above ingredients into a blender or magic bullet and blend until you have a nice smoothie like consistency. Enjoy right away. • For you carb counters out there, this entire smoothie has only 5 grams of effective carbohydrate. • Added chia seeds are packed with protein and antioxidants, and since they expand when wet this little treat will keep you feeling full and satisfied.
Carrot & Spinach Green Smoothie
Ingredients: • • • • • • •
6 Carrots 2 Apples 1 Small piece of ginger root 50 Grams of spinach 1 Banana Half glass of orange juice (or 1 fresh orange) Water + ice cubes
Instructions: • Cut the carrots, apples, ginger and orange in smaller pieces. The apples can be blended with skin. • Add the ingredients in the blender in this order: banana, orange, spinach, carrots, apples, ginger, water and ice cubes. • Blend at high speed for 30 seconds, followed by 30 seconds at low speed. Ready to serve!
Oats Upma Ingredients: • • • • • • • • • • •
1 cup oats 5 cups water 2 tablespoons peanuts 1-2 tablespoons oil 1 large onion cut into pieces, 5 to 7 green chilies cut into small pieces (based on your preference for spice) Salt to taste 3 medium sized tomatoes cut into pieces ¼ cup peas Coriander to garnish Ingredients for seasoning – mustard seeds, 2 red chilies, pinch of turmeric, Curry leaves (optional)
Instructions: • Heat oil, fry peanuts in oil and keep them aside, add the ingredients for seasoning in the same pan. • Fry onions and green chilies for 4 to 5 minutes on low flame, add tomatoes and peas. • Once they are fried, add water and salt. • Once water comes to boil, lower the flame and add oats while stirring. • Let oats cook until they are soft. • Squeeze a lemon on top and garnish with coriander and the fried peanuts.
Moong Dal Dosa Ingredients: • ½ cup moong dal polished, ½ cup unpolished moong dal (skin on) , fistful of brown rice/ white rice (all soaked for 4 hours) • Ginger 1 inch long, chopped • Green chilies 3 • Grated carrot ½ cups • Freshly grated coconut (optional) • Finely chopped onion 1 • Chopped coriander leaves • Salt to taste • Oil to make dosa
Instructions: • Grind the soaked ingredients well, along with chopped ginger and green chilies adding water to get a consistency best suited for making dosa. • Add salt to the batter to suit your taste. • Heat a nonstick pan. Pour the batter at the center and spread evenly to make dosa. • Add few drops of oil at the edges and the center. • Add the spoonful each of grated carrot, coconut, onion, coriander evenly on the dosa. • Cook on low flame and fold when done.
Raggi Laddu Ingredients: • • • • •
1 cup finger millet flour (ragi) 1/4 cup jaggery, powdered 1/4 cup peanuts, roasted 1/4 cup coconut, grated A pinch of salt
Instructions: • Take the flour and salt in a bowl and sprinkle water little by little whilst mixing it but breaking them into crumbs as you keep mixing. • Mix in the coconut. Steam the mixture with coconut for 10-15 minutes. • Lay the mixture onto a tray and let it cool. • Blend the jaggery with the flour mixture and peanuts. • Roll them into lemon-sized balls and devour!
Moringa Leaves Powder
Ingredients: • Moringa leaves 2 cups • Dried red chilies 4 to 5 ( to your taste) • Seseme seeds 1 table spoons • Coriander seeds 1 table spoon • Jeera 1 tea spoon • Peanuts 1 table spoons • Cashews 1 table spoon • Dried coconut powder 1 table spoon • Tamarind, lemon sized soakedin water • Garlic cloves 4 to 5 • Salt to taste
Instructions: • Fry peanuts, cashews, sesame seeds, red chilies, coriander seeds separately without oil on a low flame. • Fry the moringa leaves till the leaves are dry • Add all the ingredients except jeera and coconut powder, add salt to taste and blend them into a fine powder in the mixer • Add the dried coconut powder and jeera separately and blend. • Now blend the fried leaves and the jeera/coconut mixture together. Enjoy!
Chocolate Chia Smoothie Ingredients: • • • • • •
1 ½ cup unsweetened almond milk 2 tablespoons chia seeds ½ teaspoon cinnamon 1 ½ medium frozen bananas, cut into chunks 2 tablespoons cocoa powder 2 tablespoons peanut butter powder
Instructions: • In a medium bowl, whisk together almond milk, chia seeds, and cinnamon. Let sit for at least 10 minutes for the chia seeds to swell and absorb the liquid. • Combine the banana, almond milk, cocoa powder, and peanut butter powder in a blender. Puree until well combined. • Divide the chia pudding between two glasses. Top with the smoothie and serve immediately. •
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