Hartalika Teej 2021: It is not easy for people with diabetes to choose a perfect dessert recipe that satisfies their sweet cravings and can be prepared in a healthy way. The festive season calls for family celebrations and cannot be complete without sweet treats. But the good thing is that making a diabetes-friendly recipe doesn’t require any extra effort, and with careful selection of ingredients, you don’t have to worry about the foods affecting your blood sugar levels.
There are a few things to keep in mind when preparing desserts for diabetics. Low-fat milk can be used instead of whole milk, refined sugar must be replaced with natural sweeteners with a low glycemic index (GI) such as jaggery or honey. Jaggery, unlike sugar, has no effect on your blood sugar levels and can make you feel full longer.
Makhana, or lotus seeds, is another ingredient with a low GI, which means it can keep your blood sugar levels under control. On the other hand, foods like rice, bread, and regular cakes have high GI that is not good for people with diabetes. Makhana also offers many health benefits as it is high in magnesium and calcium which help in lowering blood pressure and cholesterol levels. No wonder the dried or roasted version is a perfect snack for diabetics.
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Kanika Malhotra Nutritionist & Weight Loss Expert proposes two diabetes-friendly dessert recipes on the occasion of Hartalika Teej 2021:
1. Besan milk diabetes
Besan milk sweetened with jaggery is an ideal dessert for diabetics
ingredients
1 cup of milk (200 ml)
1 tablespoon besan
1/4 teaspoon cardamom
1 teaspoon of jaggery (or sugar-free)
1 tablespoon of olive oil
1 almond for garnish
3 threads of saffron
method
To start making besan milk
Heat olive oil in a saucepan, add besan and roast slowly until it turns golden yellow and aromatic.
Add milk slowly and whisk well to avoid lumps.
Add the cardamom and jaggery (or sugar-free) and mix well.
Add saffron and beat the mixture for 5 minutes until it thickens a little.
Turn off the heat, add the nuts.
Serve the hot besan milk hot
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2. Rose Makhana Kheer
Makhana, or lotus seeds, is a low GI food that helps control blood sugar levels.
ingredients
1/2 cup makhana / foxnuts
Sugar-free – as desired
1 liter of low-fat milk
1 spoon of olive oil
saffron
7 almonds
1/2 teaspoon of green cardamom
1 spoon of rose water
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method
Step 1 – Toast the almonds and the makhanas in a pan
Step 2 – Now, take a deep-bottomed pan, set it on medium heat and add milk. In the meantime, take 3/4 of the makhanas and almonds and place in a grinder. Grind it to form a powder.
Step 3 – When the milk starts to boil, add the sugar, cardamom powder, saffron and the powder mixture to the pan. Stir the mixture for a minute, then add the rest of the almonds and makhanas.
Step 4 – Stir the mixture for about 10 minutes or until the makhanas soften and the rest of the mixture becomes creamy.
Then leave it on Sim and turn off the flame.
Place the kheer in a serving bowl. Add a little rose water and garnish with almonds and rose petals.
Put in a cool place and enjoy after a few hours.
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