Healthy Indian recipes

COCONUT RICE PUDDING: Rice pudding has always been a soothing treat. The coconut milk and pineapple in this recipe adds delectable flavour to this traditional pudding. NUTRITIONAL BEENFITS: Coconut milk is rich in short and medium chain triglycerides, considered to be healthy. They are also packed with various vitamins and minerals.

Shrikhand is already a lighter dessert by tradition, made of strained curd rather than cream. This recipe builds a crisp whole wheat and oat base underneath it and folds in seasonal mango, to turn a bowl dessert into a tart that plates well for guests. Nutritional Benefits Hung curd is naturally high in protein and lower in fat than cream, and mango contributes vitamin A and vitamin C along with its sweetness, which reduces the need for additional sugar. The whole wheat and oat base adds fibre that a plain biscuit crust would not.

This barfi replaces refined sugar and khoya with dates and a mix of nuts, so that the sweetness and the bite comes from whole ingredients rather than syrup. A touch of edible silver leaf on top keeps it festive without altering the nutrition profile. Nutritional Benefits Dates provide natural sweetness along with fibre, potassium and iron while the mixed nuts bring protein, healthy fats and a satisfying bite. There is no added sugar anywhere in this recipe, which makes it a dessert that also works as a pre workout snack.

Rasmalai is a traditionally rich dessert, with paneer discs soaked in reduced full fat milk. This deconstructed version separates the components of paneer and milk so that each can be made lighter on its own, and plated together at the last minute for the same experience with less cream and sugar. Nutritional Benefits Paneer is a strong source of protein and calcium, and toasting rather than soaking it in syrup keeps the added sugar to a minimum. Reducing the milk naturally concentrates its nutrients without needing extra cream, and the nut garnish adds healthy fats.

This recipe borrows the flavour of gulab jamun and the format of a cheesecake, and bakes rather than deep fries the base to create a bite sized dessert that carries the same rose and cardamom notes we associate with the original, but at a fraction of the oil and sugar. Nutritional Benefits Hung curd and paneer bring protein and calcium while keeping the fat content lower than khoya based versions. Dates replace refined sugar as the primary sweetener and add fibre, so the bites sit better with a mid morning or post meal craving.

Phirni is a dessert that most of us grew up with, traditionally loaded with full cream milk and refined sugar. This version keeps the texture and the aroma of saffron and pistachio the same, while bringing down the sugar and fat content so it fits right into a regular meal plan as opposed to being kept on the sidelines. Nutritional Benefits Rice provides slow releasing carbohydrates, milk contributes calcium and protein, and pistachios add healthy fats along with a visible crunch. Replacing refined sugar with jaggery also brings in small amounts of iron, which is often missing from a typical Indian dessert.

These frozen pops combine juicy watermelon with creamy Greek yoghurt and a colourful mix of fresh fruit for a naturally sweet treat. They are simple enough for kids to help make, and there is no added sugar needed since the fruit does all the work. Freezing happens in two stages, which keeps the yoghurt layer distinct from the fruit topping. The result is a refreshing snack that is just as good on a hot afternoon as it is after dinner. Nutritional Benefits Watermelon keeps the body hydrated, and the other fruits used are rich in vitamins and minerals that help fight inflammation. Greek yoghurt is a good source of protein that supports bone health and helps maintain a healthy weight.

Snacking with a combination of fruit or a vegetable with protein and a little healthy fat is supreme. This combo of carotenoid and antioxidant-rich papaya with Greek yogurt and omega-3 rich walnuts make for a winning pick-me-up bite. NUTRITIONAL BENEFITS : Papayas are an excellent source of vitamin C, vitamin A for skin and mucosal cell rejuvenation . It contains a healthy dose of fibre and potassium for the benefit of good cardiovascular health