Oats and Dates Kheer, Healthy Indian Dessert Without Sugar
by Tarla Dalal
dates and oats kheer | oats and dates payasam | healthy dates and oats kheer | with 16 images.
dates and oats kheer is an tasty kheer made with oats and dates, this is sure to satiate your cravings in a smart and healthy way. The oats and dates payasam does not use any sugar.
Instead, dates and oats kheer derives a pleasant and balanced sweetness from dates. oats and dates payasam might not be as sweet as regular kheers but will surely strike the right chord with your taste buds!
To make dates and oats kheer, heat the milk in a deep non-stick pan and bring it to boil. Add the oats and dates, mix well and cook on a medium flame for 4 minutes, while stirring continuously. You might notice small lumps forming so make sure you keep stirring and breaking up the lumps with the back of a spoon. Switch off the flame, add the cardamom powder and mix well. Serve dates and oats kheer hot or warm.
See why we think this is a healthy dates and oats kheer? Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol. 1 cup of dates (90 gm) gives around 8.05 gm of fibre and will lower down the cholesterol level and will also aid in weight loss. Milk provides the required calcium.
You can also try other healthy Indian desserts like the Strawberry Yoghurt and Low Calorie Gajar Halwa.
Learn to make dates and oats kheer | oats and dates payasam | healthy dates and oats kheer | with step by step photos below.
Oats and Dates Kheer, Healthy Indian Dessert Without Sugar recipe - How to make Oats and Dates Kheer, Healthy Indian Dessert Without Sugar
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
For Oats and Dates Kheer
3/4 cup coarsely powdered quick cooking rolled oats
6 tbsp sliced dates (khajur)
3 cups cow's milk
1/2 tsp cardamom (elaichi) powder
For oats and dates kheer
- For oats and dates kheer
- To make {span class="bold1"}dates and oats kheer{/span}, heat the milk in a deep non-stick pan and bring it to boil.
- Add the oats and dates, mix well and cook on a medium flame for 4 minutes, while stirring continuously.
- Switch off the flame, add the cardamom powder and mix well.
- Serve the {span class="bold1"}dates and oats kheer{/span}hot or warm.
If you like dates and oats kheer
-
If you like dates and oats kheer, then also try other healthy desserts like
- healthy Indian chocolate ice cream | chocolate banana ice cream | 3 ingredient chocolate ice cream | no sugar chocolate ice cream | ice cream made in Vitamix | with 10 amazing images.
- date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images.
- oats and mixed nuts ladoo recipe | healthy oats laddu | Oats dry fruits ladoo | how to make oats laddu | with 20 amazing images.
What is dates and oats kheer made of?
- Dates and oats kheer is made of 3/4 cup coarsely powdered quick cooking rolled oats, 6 tbsp sliced dates (khajur), 3 cups cow's milk and 1/2 tsp cardamom (elaichi) powder.
Tips for dates and oats kheer
-
We have sliced it to get a good mouthfeel. If you wish, you can chop them.
-
Stirring is necessary to prevent the milk from sticking to the pan.
-
Cow’s milk can be replaced by low fat milk, but in this case the cooking time may increase as the amount of fat content is less in low fat milk.
How to select quick cooking rolled oats, rolled oats
-
While purchasing oats, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.
- Oats are generally available in pre-packaged containers.
- Make sure you check the expiry date and there is no evidence of moisture on touching the packet.
- Buy small quantities of oats at one time since this grain has a slightly higher tendency to go rancid more quickly.
How to select dates, khajur
-
Select dates that are smooth-skinned, glossy and plump.
- Avoid dates that are broken, cracked, dried, shrivelled or sour-smelling.
- Also stay away from those that have hardened sugar crystals on their skin.
- The sticky surface of dates attracts dust and impurities, hence buy well-packaged dates.
- Dates are available with seeds as well as deseeded. Choose as per your convenience.
How to make cardamom powder, eliachi powder
-
Take elaichi.
-
Peel the elaichi.
-
Put in a mortar pestle.
-
Pulverise and keep aside in a small glass bowl.
For dates and oats kheer
-
To make dates and oats kheer | oats and dates payasam | healthy dates and oats kheer, heat 3 cups cow's milk in a deep non-stick pan and bring it to boil.
-
Add 3/4 cup coarsely powdered quick cooking rolled oats.
-
Add 6 tbsp sliced dates (khajur). We have sliced it to get a good mouthfeel. If you wish, you can chop them.
-
Mix well and cook on a medium flame for 4 minutes, while stirring continuously. Stirring is necessary to prevent the milk from sticking to the pan.
-
Switch off the flame, add 1/2 tsp cardamom (elaichi) powder.
-
Mix well.
-
Serve dates and oats kheer | oats and dates payasam | healthy dates and oats kheer hot or warm.
Health benefits of dates and oats kheer
-
Dates and Oats Kheer – a healthy sweet.
- The use of high fibre oats makes this sweet a wise choice for heart patients as it helps to manage blood cholesterol levels.
- Dates have been substituted instead of refined sugar to add sweetness naturally.
- Cow’s milk has slightly less fat than buffalo’s milk. You can use low fat milk if you wish to.
- Protein, calcium and phosphorus are other key bone strengthening nutrients you can gain from this dessert.
- However, remember that moderation is the key here.
| Energy | 171 cal |
| Protein | 6 g |
| Carbohydrates | 15.2 g |
| Fiber | 1.9 g |
| Fat | 7.2 g |
| Cholesterol | 16 mg |
| Vitamin A | 160 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 1 mg |
| Folic Acid | 10.3 mcg |
| Calcium | 217.3 mg |
| Iron | 0.7 mg |
| Magnesium | 37 mg |
| Phosphorus | 170 mg |
| Sodium | 19 mg |
| Potassium | 130 mg |
| Zinc | 0.4 mg |
Like all other healthy recipes, this Tarla Dalal recipe is also super tasty and hit in my family. My kids too enjoy this health bowl when served at the end of dinner.