October 2024
FOOD
Enjoy a guilt-free DIWALI
This Diwali, you don’t need to diet as healthier options for sweets can be prepared, says Naini Setalvad
Diwali, the festival of lights, is a time for joy and celebration, and indulgence
in rich and sweet treats that can often
be high in calories and sugar. However, by embracing healthier versions of these beloved desserts, you don’t have to compromise on taste or festivity. As a nutritionist, I’m excited to guide you through some delightful low-calorie and nutritious alternatives that will keep your Diwali celebrations both satisfying and health
conscious.
•Fruit Chat: A simple and refreshing option, a fruit chaat combines seasonal fruits like or anges, pomegranates, and banan- as, with a dash of chaat masala
and lemon juice. This dessert is naturally sweet and packed with vitamins,
minerals, and fibre. The addition of a bit of chaat masala adds a flavourful twist without
extra calories.
•Baked apple slices: Apples are naturally sweet and low in calories.
Slice them thinly, sprinkle a bit of cinnamon, and bake until tender. This dessert
not only offers a warm and comforting treat but also provides antioxidants and
dietary fibre.
•Sugar-free shrikhand: At my home, Diwali is incomplete without shrikhand. We make a light and fluffy shrikhand
with stevia. You can use
other sweeteners as
well. This high-pro
tein dessert is perfect
for those suffering
from diabetes.
•Sandesh:
Mawa and sugar barfis, which are popular during Diwali, can be substituted by
sandesh. If you choose Nolen gur sandesh, then it’s even better as this cottage cheese and jaggery preparation from Bengal simply crumbles in your mouth.
•Khajoor paak: One of my favourite delights to have during Diwali, it is made of date and fig paste, covered in nuts, and contains only natural sugars. Rich in iron, magnesium, and calcium, it’s a tasty and healthy treat.
•Almond milk kheer:
Traditional kheer is a
rich, rice-based des
sert, but you can light
en it by using a small
amount of natural
sweetener like stevia or
date paste, and add carda
mom and a few nuts for fla
vour. Use regular milk and avoid
thickening it. This version of kheer is lower in calories and offers a delightful nutty flavour.
•Mishti doi: My
memories of
mishti doi go way
back to my child
hood when I used
to visit my uncle
in Kolkata. The
creamy delectable
yogurt is sweetened with Nolen gur. Rich in protein and probiotics, it’s a won derful option to serve to guests.
Food 41
•Besan halwa: Soft, sweet, and scrumptious, besan halwa is a crowd-pleaser. Chickpea flour is high in protein and fibre; therefore, this hal wa can be nutritious if you avoid refined sugar and use less ghee. Use a natural sweetener like jaggery in place of refined sugar.
•Birunj: Popularly made on Basant Panchami, this dish is also made to celebrate new begin nings. It comprises rice, dry fruits, cow’s ghee, and saffron, all sweetened with jaggery. Served with your meal or as dessert afterwards, this healthy concoction is sure to win hearts.
Tips for a Healthier Diwali
• Portion control: Even when en joying healthier desserts, portion control is key. Opt for smaller
servings to savour the flavours
without overindulging.
• Mindful eating: Take time to appreciate the flavours and textures of your dessert. Eating mindfully can enhance your enjoyment and help you feel satisfied with smaller portions.
• Hydration: Stay hydrated throughout the festival. Sometimes our bodies confuse thirst with hunger, leading to unnecessary snacking.
• Balance your plate: Pair your dessert with a balanced meal that includes lean proteins, whole grains, and plenty of vegetables to keep your overall diet nutritious.
Diwali is a time for celebration and joy, and with these healthier dessert options, you can enjoy the festival without straying from your nutritional goals. By making thoughtful choic
es and embracing these lower-calorie, nutri ent-dense alternatives, you can keep the festive spirit alive while taking care of your well-being.
RECIPES
Shrikhand with stevia
Ingredients
• 4 cups thick yogurt
• ¼ th cup stevia
• 1 tsp cardamom
• ¼ th tsp saffron
• 2 tbsp milk
• Pistachio slivers (optional)
Method
1. First, drain the yogurt. Put a muslin or cheese
cloth over a strainer/colander and pour the yo
gurt over it to drain. Place a bowl underneath
the strainer to collect the excess water. Tie the
cloth and put a small, heavy weight on it.
Khajoor-almond Laddoos
Ingredients
• ½ cup almonds
• ½ cup walnuts
• 20 seedless dates
• Dry rose petals (optional)
• Crushed pistachio (optional)
Method
1. Coarsely blend the almonds and walnuts in a blender.
2. Add the dates to this mixture and blend again.
3. Make into round balls and roll into rose pet als and crushed pistachios.
4. Serve fresh or refrigerate and store.
2. Move the yogurt with strainer and bowl into the refrigerator for at least six hours to drain ex cess water. The yogurt will become thick.
3. Dissolve the saffron in warm milk. Milk will take on the yellowish-orange colour of saffron. Add the stevia to the yogurt and beat/whisk well till the stevia dissolves. You may use a hand mixer.
4. Add saffron milk to yogurt and mix well, then add cardamom powder. Combine well. Cover the bowl tightly using cling film, and keep it in the fridge for 4–6 hours.
5. Top with pistachios and serve chilled.
Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light on healthy food habits. Contact her at healthforyou@nainisetalvad.com
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