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Date and almond balls is a nourishing Indian dessert to end your healthy meal. Learn how to make date almond coconut balls.
To make
date and almond balls, heat the ghee in a broad non-stick pan, add the dates, mix well and cook on a slow flame for 2 to 3 minutes, while stirring continuously. Switch off the flame, add the almonds and cardamom powder and mix well. Allow the mixture to cool completely. Once cooled, divide the mixture into 15 equal portions and shape each portion into round balls. Roll them in desiccated coconut till they are evenly coated from all the sides. Serve immediately or store in an air-tight container.
Date almond coconut balls are rich in
iron,
calcium and dietary fibre. The best part is that they have a sweet taste and amusing texture to bite into that even kids will love. Dates are rich in natural sugar and do not add any empty calories. They lend in some
fibre too!
Almonds in date almond coconut balls are a very good source of vegetarian
protein, which helps nourish the cells of our body – from skin to all the organs as well. They are rich in flavonoids and
vitamin E, both of which ward off the harmful free radicals from the body, which otherwise can be a cause of chronic diseases like cancer and heart disease. Their high MUFA (mono unsaturated fatty acids) help reduce inflammation in the body.
These almond date balls are a healthy dessert for
weight-watchers and
heart patients to even those suffering from
high blood pressure . Diabetics need to be slightly cautious about adding this dessert to their meals. They can include one occasionally as dates have a glycemic index of 43 to 55, but they need to balance their carb intake accordingly.
You can prepare these
almond date balls healthy Indian dessert easily, so you can even make slightly larger batches and store for a few days in an airtight container at room temperature – to enjoy in between meals or to send to school in the tiffin box.
Tips for date and almond balls.
1. While buying fresh dates, select those that are smooth-skinned, glossy and plump. Avoid dates that are broken, cracked, dried, shrivelled or sour-smelling.
2. As a replacement to almonds, you can use walnuts. They too are high in vitamin E, protein and MUFA.
3. Take care not to store it into the fridge as it tends to get hard.
Is Date and Almond Balls healthy?
Yes, this is healthy.
Let's understand the Ingredients of Date and Almond Balls.
What's good in Date and Almond Balls
Dates (benefits of Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. See details for 8 super benefits of dates.
Almonds (badam) : Almonds are rich in B complex vitamins such as Vitamin B1, Thiamine, Vitamin B3, Niacin and Folate which plays an important role in the brain development. Almonds balances your cholesterol levels. almonds have a very low glycemic index and good for diabetics. See all 13 super health benefits of almonds.
Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.
Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach rpoblems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom.
Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.
Can diabetics, heart patients and overweight individuals have Date and Almond Balls?
Almonds balances your cholesterol levels. almonds have a very low glycemic index and good for diabetics. Dates are are rich in omega 3 fatty acids and arginine. These ensure proper blood flow to the heart and keep the heart’s lining healthy. These also help us fight inflammation.
What is the other healthier Indian dessert option ?
We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener along with low fat milk. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery, oats and dates kheer and anjeer and mixed nuts barfi, dates and nut coconut balls, Dry Fruit Stuffed Dates sweetened by dates and zero sugar used, and healthy fig ice cream (not for diabetics).
Dry Fruit Stuffed Dates
Can healthy individuals have Date and Almond Balls?
Yes, it is healthy and good for everyone.
How to burn 48 calories that come from One ball of Date and Almond Balls?
| Walking (6 kmph) = |
14 |
mins |
| Running (11 kmph) = |
5 |
mins |
| Cycling (30 kmph) = |
6 |
mins |
| Swimming (2 kmph) = |
8 |
mins |
Note: These values are approximate and calorie burning differs in each individual.