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Dry Fruit Barfi, Healthy No Sugar Coconut Dry Fruit Barfi

 

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dry fruit barfi recipe | healthy coconut dry fruit barfi | no sugar dry fruit bars | with 34 amazing images.

dry fruit barfi recipe | healthy coconut dry fruit barfi | no sugar dry fruit bars is a nourishing sweet treat minus the sugar. Learn how to make healthy coconut dry fruit barfi.

To make dry fruit barfi, heat the oil in a non-stick pan, add the coconut and saute on a medium flame for 1 to 2 minutes. Add cashewnuts, almonds, pistachios and walnuts and saute them for 4 to 5 minutes. Remove and keep aside. Add sesame seeds in the same pan and dry roast them for 1 to 2 minutes. Add the roasted nuts-coconut mixture, dates and cardamom powder, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Transfer the mixture into a thali, spread it and allow it to cool for 5 to 10 minutes. Then knead the mixture into a dough. Shape into a cylindrical roll of 8" in diameter, wrap it with a cling wrap or aluminium foil and freeze for 1 hour. Remove the wrap and cut the roll into 16 equal pieces of 1/2" each. Serve chilled or store in an air-tight container in the refrigerator. It stays fresh for 10 days.

No sugar dry fruit bars have a smooth finish and soft and crunchy texture which bonuses with the pleasing aroma of cardamom powder. Try them and you will feel that these are better than the store bought sugar laden mithais.

Walnuts are a delicious way to add extra nutrition, flavour and crunch to a meal. They have protein and powerful antioxidants which fight free radicals and slow down inflammation in the body due to the eating of processed foods. Like walnuts and almonds, pistachios can also cut heart disease risk. Its high monounsaturated fat content may actually lower cholesterol levels in the blood. Thus the nuts in healthy coconut dry fruit barfi are a wealth of nutrition.

heart patients and weight-watchers can benefit from the protein and fibre by including this dry fruit barfi as a healthy snack instead of reaching out for fried and sugar laden snacks. We would suggest one barfi as a serving size.

Tips for dry fruit barfi. 1. Store in an air-tight container in the refrigerator. It stays fresh for 10 days. 2. You can add chopped figs to add to the nuts. 3. Increase the dates if you want more sweetness. 4. Instead of coconut oil you can use ghee. Both are equally healthy. 5. Don't try and blend the dates. It's easier to chop them.

Enjoy dry fruit barfi recipe | healthy coconut dry fruit barfi | no sugar dry fruit bars | with step by step photos.

Dry Fruit Barfi, Healthy No Sugar Coconut Dry Fruit Barfi recipe - How to make Dry Fruit Barfi, Healthy No Sugar Coconut Dry Fruit Barfi

Tags

North Indian Vegetarian FoodDry Fruit FlavoursTraditional Indian MithaiBarfi RecipesDussehra recipes | Dussehra SweetsRaksha - BandhanJanmashtami

Preparation Time:    Cooking Time:    Total Time:    Makes 16 pieces

Ingredients
Method
For dry fruit barfi
    For dry fruit barfi
  1. To make {span class="bold1"}dry fruit barfi{/span}, heat the oil in a non-stick pan, add the coconut and saute on a medium flame for 1 to 2 minutes.
  2. Add cashewnuts, almonds, pistachios and walnuts and saute them for 4 to 5 minutes. Remove and keep aside.
  3. Add sesame seeds in the same pan and dry roast them for 1 to 2 minutes.
  4. Add the roasted nuts-coconut mixture, dates and cardamom powder, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  5. Transfer the mixture into a thali, spread it and allow it to cool for 5 to 10 minutes.
  6. Then knead the mixture into a dough.
  7. Shape into a cylindrical roll of 8" in diameter, wrap it with a cling wrap or aluminium foil and freeze for 1 hour.
  8. Remove the wrap and cut the roll into 16 equal pieces of 1/2" each.
  9. Serve the {span class="bold1"}dry fruit barfi{/span} chilled or store in an air-tight container in the refrigerator. It stays fresh for 10 days.

Dry Fruit Barfi, Healthy No Sugar Coconut Dry Fruit Barfi recipe with step by step photos

like dry fruit barfi
  1. like dry fruit barfi recipe |  healthy coconut dry fruit barfi | no sugar dry fruit bars | then see our collection of healthy Indian desserts.     

what is dry fruit barfi made off?
  1. what is dry fruit barfi made off? healthy coconut dry fruit barfi is made from all healthy ingredients which are 1 cup deseeded dates (khajur), 1 tbsp coconut oil, 1/2 cup fresh grated coconut, 1/3 cup chopped cashew nut (kaju), 1/3 cup chopped almonds (badam), 1/3 cup chopped pistachios, 1/3 cup chopped walnuts (akhrot), 1 tbsp sesame seeds (til) and 1/4 tsp cardamom (elaichi) powder.

cutting dates, benefits of dates
  1. Take 1 cup of pitted (seedless) dates. 
  2. Cut into small pices and keep aside.
  3. Replacement for Sugar : Date flesh is rich in sugars like glucose and fructose hence can be used as a natural sweetener instead of sugar which is an empty calorie.
  4. Good Source of Fiber : 1 cup of dates (90 gm) gives around 8.05 gm of fiber (26.8% of RDA of 25 to 30 gm) and just about 4 dates gives 1.8 gm of fiber (6% of RDA) which is very good for our digestive system It will help keep your gut and bowels healthy. See 8 amazing benefits of dates. 

benefits of coconut
  1. Weight Loss : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. Such medium chain triglycerides get directly used up in the form of energy rather than being stored in the form of fats, thus avoiding weight gain. They also help boost metabolism and thus curb hunger. See 10 amazing benefits of coconut, nariyal. 

benefits of almonds
  1. Brain health : Almonds is the powerhouse of innumerous health benefits. Almonds are rich in B complex vitamins such as  Vitamin B1, Thiamine , Vitamin B3, Niacin and Folate, Vitamin B9 which plays an important role in the brain development especially during the first 2 years of life. Additionally it is also rich in manganese which is a very important mineral for brain and nerve functioning. It is known to improve your concentration and memory. 
  2. Balances your cholesterol levels : Almonds are extremely rich in antioxidant flavonoids that pair up with Vitamin E  and scavenges free radicals that causes inflammation. Thus prevents oxidation of LDL cholesterol. Hence almonds have a strong property of lowering the LDL cholesterol. It also aids in increasing good cholesterol levels. It is also known to reduce HDL cholesterol. The balance between LDL and HDL cholesterol is very crucial to maintain healthy blood cholesterol levels. See 13 super benefits of almonds. 
     

cooking dry fruit barfi
  1.  To make dry fruit barfi, heat 1 tbsp coconut oil in a non-stick pan.
  2. Add 1/2 cup fresh grated coconut.
  3. Saute on a medium flame for 1 to 2 minutes. 
  4. Add 1/3 cup chopped pistachios.
  5. Add 1/3 cup chopped almonds (badam).
  6. Add 1/3 cup chopped cashew nut (kaju).
  7. Add 1/3 cup chopped walnuts (akhrot).
  8. saute them for 4 to 5 minutes. 
  9. Remove and keep aside.
  10. Add 1 tbsp sesame seeds (til) in the same pan.
  11. Dry roast them for 1 to 2 minutes.
  12. Add the roasted nuts-coconut mixture.
  13. Add 1 cup chopped deseeded dates (khajur). See above on how to chop dates. 
  14. Add 1/4 tsp cardamom (elaichi) powder.
  15. Mix well.
  16. Cook on a medium flame for 2 minutes, while stirring occasionally.
  17. Transfer the mixture into a thali, spread it and allow it to cool for 5 to 10 minutes.
  18. Then knead the mixture into a dough. Shape into a cylindrical roll of 8" in diameter,
  19. Wrap it with a cling wrap or aluminium foil.
  20. freeze for 1 hour. This is how the log looks.
  21. Remove the wrap.
  22. and cut the roll into 16 equal pieces of 1/2" each.
  23. Serve chilled.

tips for dry fruit barfi
  1. Store in an air-tight container in the refrigerator. It stays fresh for 10 days.
  2. You can add chopped figs to add to the nuts.
  3. Increase the dates if you want more sweetness.
  4. Instead of coconut oil you can use ghee. Both are equally healthy.
  5. Don't try and blend the dates. It's easier to chop them. 

health benefits of dry fruit barfi
  1. Dry Fruit Barfi – a no sugar healthy Indian mithai.
  2. Being devoid of sugar, all healthy individuals and those suffering from heart disease and weight gain problems can have this barfi. 
  3. Walnuts are rich in Omega 3 Fatty Acids which contain high amounts of DHA which improve thinking power in adults and excellent for brain health for kids.
  4. 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.
  5. Almonds help balance cholesterol levels. 
  6. The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss.
  7. Prefer to restrict yourself to 1 piece at a time.
Nutrient values per piece
Energy130 cal
Protein2.6 g
Carbohydrates10.8 g
Fiber2 g
Fat8.6 g
Cholesterol0 mg
Vitamin A318.2 mcg
Vitamin B10.1 mg
Vitamin B20 mg
Vitamin B30.5 mg
Vitamin C0.8 mg
Folic Acid10.6 mcg
Calcium28.4 mg
Iron1 mg
Magnesium42.4 mg
Phosphorus60.4 mg
Sodium1.4 mg
Potassium182.2 mg
Zinc0.5 mg
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