Diets

Healthy Sweets You’ll Actually Love (with Recipes!)

In yoga and Ayurveda, balanced food is emphasized, which includes all varieties of rasa (flavors). Ayurveda specifically recommends incorporating the six rasas – sweet, salted, sour, pungent, bland, and hot – into our meals. Indian cuisine already embraces this cultural aspect by incorporating a variety of flavors.

However, sweets are usually consumed separately. In the yoga culture, the idea is to have a balanced plate with all flavors represented.

While traditional sweets tend to be heavy and rich, there are also healthy sweet options available using natural ingredients like dates and figs. These healthy sweets can be enjoyed in moderation without the fear of weight gain.

Today, I will be sharing three delicious sweet recipes – apple crumble, beetroot halva, and ragi banana pancakes. These recipes not only satisfy your sweet cravings but also offer various health benefits. So, let’s dive in and enjoy these guilt-free sweets!

Recipe 1: Apple Crumble

List of Ingredients

  • 1 apple, cut into small pieces
  • 1 teaspoon of jaggery or gud
  • 2 sticks of cinnamon
  • Some lemon juice

Step-by-Step Instructions

  1. In a nonstick pan, melt 1 teaspoon of jaggery over medium heat.
  2. Add half a cup of water and stir slowly until the jaggery melts completely.
  3. Add half a stick of cinnamon and a few drops of lemon juice.
  4. Add the chopped apple to the pan and stir well to coat the apple with the jaggery mixture.
  5. Cook the apple until it becomes soft and changes color.
  6. Remove the cinnamon stick and allow the apple mixture to cool.
  7. Transfer the cooled apple mixture to a grinding jar and grind it to a smooth consistency.
  8. Serve the apple crumble in a bowl and garnish with a stick of cinnamon for added visual appeal.

Health Benefits of Apples and Cinnamon:

Apples are rich in antioxidants and vitamin C, which boost the immune system and improve metabolism. They also contain dietary fiber, aiding in digestion and promoting a healthy gut. Cinnamon has anti-inflammatory properties and helps fight bacterial and fungal infections.

Importance of Using Natural Sweeteners

In this recipe, natural sweeteners like jaggery are used instead of refined sugar. Jaggery is a healthier alternative as it contains essential minerals like iron and potassium. It also has a lower glycemic index, meaning it causes a slower and steadier rise in blood sugar levels compared to refined sugar.

Tip for Visual Appeal

To make the apple crumble more visually appealing, garnish it with a stick of cinnamon. This adds a touch of elegance and enhances the presentation of the dish.

Recipe 2: Beetroot Halva

List of Ingredients

  • Ghee
  • Beetroot (grated)
  • Seedless dates (chopped)
  • Milk
  • Cardamom
  • Chopped almonds

Step-by-Step Instructions

  1. In a pressure cooker, heat 1 teaspoon of ghee.
  2. Add the grated beetroot and sauté it for a while.
  3. Pour in half a cup of milk and stir well.
  4. Close the pressure cooker and wait for approximately two whistles.
  5. Allow the steam to release and then open the pressure cooker.
  6. Add a pinch of cardamom and mix it well.
  7. Transfer the beetroot halva to a serving bowl.
  8. Garnish with chopped almonds or any nuts of your choice.

Nutritional Benefits of Beetroot

Beetroot is a nutritious vegetable that offers several health benefits. It is rich in fiber, which aids in digestion and promotes a healthy digestive system.

It also contains antioxidants and has anti-inflammatory properties, helping to reduce inflammation in the body. Additionally, beetroot is known to support heart health and improve blood circulation.

Use of Dates as a Healthier Sweetener

In this beetroot halva recipe, we use dates as a natural sweetener instead of refined sugar. Dates not only add a sweet taste to the dish but also provide essential nutrients like potassium and fiber.

They have a lower glycemic index compared to refined sugar, meaning they cause a slower and steadier rise in blood sugar levels.

Recommendation to Incorporate This Dish into a Weekly Meal Plan

Beetroot halva is a delicious and healthy sweet dish that can be enjoyed as a treat without the guilt of consuming excessive calories.

It is a great option for those looking to satisfy their sweet cravings while maintaining a balanced diet. Consider incorporating this dish into your weekly meal plan as a nutritious dessert or snack.

Recipe 3: Raggi Banana Pancakes

List of Ingredients

  • 1 teaspoon of ghee
  • 1 bowl of raggi powder
  • 1 teaspoon of flaxseed powder
  • A pinch of cardamom
  • 2 teaspoons of honey
  • Bananas

Step-by-Step Instructions

  1. Place a container on the heat and add some water.
  2. In a separate bowl, take a banana and mash it until smooth.
  3. Sieve the raggi powder into a different bowl.
  4. Add the mashed banana, 1 teaspoon of flaxseed powder, and a pinch of cardamom to the raggi powder.
  5. Gradually add warm water to the mixture while whisking to form a smooth batter.
  6. Heat a non-stick pan with 1 teaspoon of ghee and pour the batter onto the pan.
  7. Cook the pancake on low heat until it is cooked through and golden brown.
  8. Transfer the pancake to a serving plate and drizzle with honey.
  9. Sprinkle roasted flax seeds on top for added crunch.

Health Benefits of Raggi and Bananas

Raggi is a nutritious grain that is high in fiber, calcium, and antioxidants. It promotes good digestion and has anti-aging properties. Raggi also helps in maintaining strong bones and prevents wrinkles.

Bananas are rich in potassium, calcium, and magnesium. They support heart health and kidney function. Bananas are a versatile fruit that can be enjoyed in various dishes, including these pancakes.

Raggi banana pancakes are a delicious and healthy sweet option that can be enjoyed guilt-free. The combination of raggi and bananas provides numerous health benefits, including improved digestion, strong bones, and anti-aging effects.

These pancakes are easy to make and can be enjoyed as a nutritious breakfast or snack. So, give this recipe a try and indulge in these flavorful and nourishing pancakes!

Conclusion

To summarize, we have explored three healthy sweet recipes – apple crumble, beetroot halva, and ragi banana pancakes. These recipes offer a guilt-free indulgence while providing various health benefits. The apple crumble incorporates natural sweeteners like jaggery and cinnamon, which are rich in antioxidants and have anti-inflammatory properties.

The beetroot halva uses dates as a healthier sweetener and is packed with fiber and antioxidants. Finally, the ragi banana pancakes combine the nutritional benefits of ragi and bananas, such as improved digestion, strong bones, and anti-aging effects.

I encourage you to try out these dishes and share them on social media. Don’t forget to tag us so we can see your creations! Remember, moderation and balance are key when enjoying sweets.

These recipes allow you to satisfy your sweet cravings without compromising your health goals. By using natural ingredients and incorporating nutritious elements, you can enjoy these treats guilt-free.

Highlighting the health benefits of the featured ingredients, these recipes provide essential nutrients like antioxidants, vitamins, and minerals. From boosting immune system to promoting digestion and heart health, these ingredients offer a range of benefits for your overall well-being.

In conclusion, these healthy sweet recipes offer a delicious and nutritious alternative to traditional heavy and rich sweets. By incorporating them into your meal plans, you can enjoy the flavors of sweetness while maintaining a balanced diet. I invite you to explore more healthy recipes and discover the joys of cooking and eating wholesome food.

FAQ

Are these sweets suitable for people with dietary restrictions?

Yes, these sweets can be enjoyed by people with dietary restrictions. The recipes use natural ingredients like fruits, jaggery, and whole grains, making them suitable for various dietary needs.

Can the recipes be modified for vegan or gluten-free diets?

Yes, the recipes can be modified for vegan or gluten-free diets. For vegan options, you can replace dairy products like milk with plant-based alternatives. For gluten-free diets, you can use gluten-free flours instead of regular flour.

How can I adjust the sweetness level in these recipes?

You can adjust the sweetness level in these recipes by modifying the amount of sweetener used. If you prefer a sweeter taste, you can increase the quantity of sweetener, like jaggery or honey. If you prefer a less sweet taste, you can reduce the amount of sweetener used.

Can these sweets be stored for later consumption?

Yes, these sweets can be stored for later consumption. It is recommended to store them in airtight containers in the refrigerator to maintain their freshness. They can be enjoyed for a few days when stored properly.

What are some alternative ingredients that can be used in these recipes?

There are several alternative ingredients that can be used in these recipes. For example, you can substitute apples with pears or peaches in the apple crumble recipe. In the beetroot halva recipe, you can use other sweet vegetables like carrots or sweet potatoes. And in the ragi banana pancake recipe, you can add other fruits like blueberries or strawberries.

Dr. Renata Micha

Meet Dr. Renata Micha, a wellness and nutrition expert passionate about helping people live healthier lives through good nutrition. With a diverse academic background in human nutrition and dietetics, she holds a Ph.D. and has worked in various institutes across the US.

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