Date and Apple Kheer
by Tarla Dalal
Kheer has always been a part of the Indian spread. Times have changed, but kheer continues to find a special place in our meal! over time, several variations of kheer have emerged.
Here I present a very healthy version, especially for diabetics a dessert made with apples and dates cooked in low fat milk and sweetened with sugar substitutes.
Dates and apples impart their natural sweetness and fibre, while walnuts add crunch and taste to this kheer. Milk has abundant proteins and calcium,and the goodness of apples and dates, of course, needs no explanation!
Date and Apple Kheer recipe - How to make Date and Apple Kheer
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/2 cup chopped apples
1 tsp sugar
2 1/2 cups low fat milk
2 sachets sugar substitute (1 gm each)
1/4 cup chopped dates (khajur)
For The Garnish
1 tbsp chopped walnuts (akhrot)
1 tbsp finely chopped apples
- Method
- Combine the apples, sugar and 3 tbsp of water in a non-stick pan and cook over a medium flame for 2 to 3 minutes, while stirring continuously. Refrigerate to chill.
- Combine the milk, sugar substitute and dates in a deep non-stick pan, mix well and simmer for 10 minutes while stirring continuously. Refrigerate to chill.
- Just before serving add the cooked apples to the milk-dates mixture and mix gently.
- Serve chilled garnished with walnuts and apples.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 77 cal |
| Protein | 4.5 g |
| Carbohydrates | 14.1 g |
| Fiber | 1 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 312.5 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0 mg |
| Vitamin C | 0.1 mg |
| Folic Acid | 0 mcg |
| Calcium | 190.4 mg |
| Iron | 0.2 mg |
| Magnesium | 22.4 mg |
| Phosphorus | 36.4 mg |
| Sodium | 66.6 mg |
| Potassium | 10.9 mg |
| Zinc | 0 mg |
Awesome