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Chaitra Navratri 2024 started on April 9, 2024, and Hindus across the country are observing fasts and praying to Maa Durga’s nine avatars during this period. This nine-day-long festival is celebrated with great pomp and fervour and on each day, each incarnation of Goddess Durga is worshipped. Hindus keep fasting throughout the day and when they break their fast, they follow the Sattvik diet, restricting rich and luxurious foods.
One of the common foods that the Hindus enjoy after breaking their fast is kheer. Kheer is a beloved Indian dessert that is popular as festive eats. Traditional kheer is made with rice, but, as rice is restricted during Navratri, people alternatively choose sabudana or makhana kheer to indulge in. Makhana and sabudana are considered vrat-friendly foods. These vrat-friendly kheers are not only healthy but keep you full for a longer period of time.
To make the kheer healthy without compromising on the taste, follow these simple tips. Take a look:
- Use Low-Fat Milk Or Dairy Alternatives
Traditional kheer recipes make the use of whole-fat milk or condensed milk which are considerably high in saturated fats and calories. To reduce fat content in the kheer, you can choose low-fat milk or dairy alternatives like almond milk, soy milk, or coconut milk. These alternatives provide a lighter base without compromising taste and texture. Besides, they are also preferred by individuals who have lactose intolerance or dairy allergies. These dairy alternatives provide the same amount of calcium and protein.
- Sweeten Mindfully
Traditional kheer is loaded with a generous amount of sugar, contributing to its sweetness. However, excessive sugar intake can ruin your health. To make it sweet naturally, add natural sweeteners like honey, dates, maple syrup or jaggery. These alternatives add sweetness to kheer without causing a sudden spike in the blood sugar level, also making it diabetic-friendly.
- Experiment With Spices
The addition of spices not only elevates the depth and complexity of the kheer but also offers numerous health benefits. Include spices like cardamom, cinnamon or nutmeg in the kheer. These spices have antioxidant properties that also regulate blood sugar levels and improve digestion. These spices will add flavour to your vrat kheer.
- Limit Added Fats
Fats in kheer contribute to a rich and creamy texture. To make it healthier, it is essential to use fats in moderation. Choose from healthier fat sources like ghee or coconut oil, instead of using heavy butter or cream. Ghee offers a unique flavour and contains fat-soluble vitamins that contribute to healthier skin and helps in nutrient absorption.
- Nutritious Additions
To make your kheer healthier include nutritious additions like fruits, vegetables, and other protein-rich ingredients. Include items like grated carrots, mashed sweet potatoes, or pureed pumpkin that not only add natural sweetness but also add colours and flavour. These additions increase the fibre and vitamin content of the dessert.
- Practice Portion Control
As kheer can be made healthier by the addition of wholesome ingredients, serving in moderation is the key to a balanced diet. Instead of serving in large quantities, practice portion control by serving in small bowls or cups. This will allow you to enjoy the full flavours and textures of the desert without overloading it with excess calories and sugar. Pair kheer with fresh fruits for more nutritional value.
