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Step into the enchanting land of Kerala, known for its rich culture, vibrant festivals, and delectable cuisine. Among the many delights this southern state has to offer, its traditional sweets hold a special place. These sweet treats not only tantalise the taste buds but also showcase the region's unique flavours and culinary expertise. Let us explore some of the most popular traditional sweets from Kerala but with a healthy twist. Get ready to embark on a delicious journey!
1. Neyyappam:
Neyyappam, also known as Unniyappam, is a mouthwatering sweet snack made with rice flour, jaggery, ghee, and ripe bananas. This gluten-free delicacy is traditionally deep-fried, but we'll present a healthier alternative by baking them.
Ingredients:
- 1 cup rice flour
- 1 cup jaggery, grated
- 1 ripe banana, mashed
- 2 tablespoons ghee
- 1/4 cup coconut, grated
- 1/4 teaspoon cardamom powder
- A pinch of salt
- 1 tablespoon sesame oil (for greasing)
- A handful of cashew nuts (optional)
Method:
1. In a mixing bowl, combine the rice flour, grated jaggery, mashed banana, ghee, grated coconut, cardamom powder, and a pinch of salt. Mix well until you obtain a smooth batter.
2. Allow the batter to rest for about 30 minutes.
3. Preheat your oven to 350°F (180°C). Grease an appe pan (a special pan with small, round cavities) with sesame oil.
4. Pour a spoonful of the batter into each cavity of the appe pan.
5. If desired, press a cashew nut onto the top of each neyyappam.
6. Bake in the preheated oven for 15-20 minutes or until the neyyappam turns golden brown.
7. Remove from the oven and let them cool slightly before enjoying these healthier yet delicious neyyappam.
2. Ela Ada:
Ela Ada is a steamed sweet dumpling made with a filling of jaggery and coconut encased in a delicate rice flour dough. It is a delightful blend of sweetness and the aromatic flavour of banana leaves.
Ingredients:
- 1 cup rice flour
- 1 cup jaggery, grated
- 1 cup coconut, grated
- 1/4 teaspoon cardamom powder
- A pinch of salt
- Banana leaves for wrapping (if unavailable, parchment paper can be used)
Method:
1. In a mixing bowl, combine the rice flour, grated jaggery, grated coconut, cardamom powder, and a pinch of salt. Mix well to form a dough-like consistency.
2. Take a small portion of the dough and flatten it using your hands.
3. Place a spoonful of the jaggery-coconut filling in the centre of the flattened dough.
4. Fold the dough over the filling to encase it completely, shaping it into a rectangular or square packet.
5. Heat a steamer and grease the banana leaves or parchment paper with a little oil to prevent sticking.
6. Place the wrapped ela ada on the greased leaves and steam for about 15-20 minutes until they are cooked and the aroma fills the air.
7. Remove from the steamer and allow them to cool slightly before serving. Enjoy the delightful flavours of ela ada, and don't forget to relish the subtle fragrance of the banana leaves!
3. Aval Vilayichathu:
Aval Vilayichathu, also known as Sweetened Flattened Rice, is a quick and easy sweet snack made with flattened rice, jaggery, and coconut. It is a perfect choice for those looking for a healthier sweet indulgence.
Ingredients:
- 2 cups flattened rice (aval/poha)
- 1 cup jaggery, grated
- 1/2 cup coconut, grated
- A pinch of salt
- 1/4 teaspoon cardamom powder
- 2 tablespoons ghee
- A handful of raisins and cashew nuts (optional)
Method:
1. Rinse the flattened rice under running water and drain well. Keep it aside for a few minutes to allow excess water to be absorbed.
2. In a pan, melt the grated jaggery with a little water over medium heat, stirring continuously until it reaches a syrup-like consistency.
3. Add the grated coconut, salt, and cardamom powder to the jaggery syrup. Mix well.
4. Lower the heat and add the rinsed flattened rice to the pan. Mix thoroughly, ensuring the jaggery syrup coats the flattened rice evenly.
5. Add ghee to a separate small pan and roast the cashew nuts and raisins until they turn golden brown. Add this mixture to the flattened rice and mix well.
6. Allow the Aval Vilayichathu to cool slightly before serving. It can be enjoyed warm or at room temperature.
4. Pazham Pori (Banana Fritters):
Pazham Pori, also known as Ethakka Appam, is a popular snack in Kerala made with ripe bananas coated in a sweet batter and deep-fried. In this healthier version, we'll be using whole wheat flour and shallow frying the fritters instead.
Ingredients:
- 2 ripe bananas, sliced lengthwise
- 1 cup whole wheat flour
- 2 tablespoons rice flour
- 2 tablespoons jaggery, grated
- 1/4 teaspoon cardamom powder
- A pinch of salt
- Water, as needed
- Coconut oil, for shallow frying
Method:
1. In a mixing bowl, combine the whole wheat flour, rice flour, grated jaggery, cardamom powder, and a pinch of salt. Mix well.
2. Gradually add water to the dry ingredients and whisk until you obtain a smooth batter of pouring consistency.
3. Heat a non-stick pan or griddle over medium heat and add a teaspoon of coconut oil.
4. Dip each banana slice into the batter, ensuring it is coated evenly, and place it on the hot pan.
5. Shallow fry the banana slices until golden brown on both sides. Add more coconut oil as needed for frying the remaining slices.
6. Remove the pazham pori from the pan and place them on a paper towel to absorb any excess oil.
7. Serve the pazham pori warm as a delightful and healthier snack option.
5. Palada Payasam:
Palada Payasam is a creamy and rich rice pudding made with palate, a type of rice flakes, milk, sugar, and flavoured with cardamom. In this variation, we'll be using jaggery as a natural sweetener and reducing the amount of ghee used.
Ingredients:
- 1 cup palada (rice flakes)
- 1 cup jaggery, grated
- 4 cups milk
- 1/4 teaspoon cardamom powder
- A pinch of salt
- 1 tablespoon ghee
- A handful of cashew nuts and raisins
Method:
1. Heat the ghee in a pan and roast the cashew nuts and raisins until they turn golden brown. Keep them aside.
2. Rinse the palada under running water and drain well.
3. In a separate pot, bring the milk to a boil over medium heat. Once the milk is boiling, add the drained palada and simmer until the palada is cooked and soft.
4. Add the grated jaggery to the pot and stir well until it dissolves completely.
5. Continue cooking the payasam on low heat until it thickens to a desired consistency.
6. Add cardamom powder, a pinch of salt, and the roasted cashew nuts and raisins. Mix well.
7. Remove from heat and allow the palada payasam to cool slightly before serving. Enjoy the warm, creamy, and healthy goodness of this traditional sweet.
6. Kozhukkatta:
Kozhukkatta is a steamed dumpling made with a filling of coconut and jaggery wrapped in a rice flour dough. In this healthier version, we'll be using whole wheat flour instead of rice flour.
Ingredients:
- 1 cup whole wheat flour
- 1 cup grated coconut
- 1 cup jaggery, grated
- 1/4 teaspoon cardamom powder
- A pinch of salt
- Water, as needed
Method:
1. In a mixing bowl, combine the whole wheat flour, grated coconut, grated jaggery, cardamom powder, and a pinch of salt. Mix well to form a dough-like consistency, adding water as needed.
2. Take a small portion of the dough and flatten it using your hands.
3. Place a spoonful of the coconut-jaggery filling in the center of the flattened dough.
4. Fold the dough over the filling to encase it completely, shaping it into a round or crescent-shaped dumpling.
5. Heat a steamer and grease it with a little oil to prevent sticking.
6. Place the wrapped kozhukkatta in the steamer and steam for about 15-20 minutes until they are cooked and firm.
7. Remove from the steamer and allow them to cool slightly before serving. Enjoy these wholesome and delicious kozhukkatta.
Traditional sweets from Kerala not only satisfy your sweet tooth but also offer a glimpse into the rich culinary heritage of the region. By incorporating healthier variations of these sweets, you can indulge in these delights guilt-free. Whether it's the baked Neyyappam, steamed Ela Ada, or the quick and easy Aval Vilayichathu, these traditional sweets bring joy to every celebration. So, try your hand at these recipes and savour the authentic flavours of Kerala with a healthy twist!
