Dietitian Swati Jain

🥣 Healthy Millet Kheer Recipe 🌾 A wholesome and delicious twist on traditional kheer, this Millet Kheer is packed with fiber, protein, and essential minerals, making it a perfect guilt-free dessert! 🛒 Ingredients ½ cup millet (foxtail, barnyard, or little millet) 🌾 3 cups low-fat milk (or almond/coconut milk for a vegan option) 🥛🌱 2 tbsp jaggery powder (or date paste for natural sweetness) 🍯 ½ tsp cardamom powder 🌿 8-10 almonds (chopped) 🌰 8-10 cashews (chopped) 🥜 1 tbsp flaxseeds or chia seeds (optional for extra nutrition) ✨ 4-5 strands saffron (optional) 🌼 1 tsp ghee (skip for vegan option) 🧈 👩‍🍳 Instructions 1️⃣ Wash & soak the millet for 30 minutes. 2️⃣ Heat ghee in a pan, add the drained millet, and sauté for 1-2 minutes until aromatic. 🔥 3️⃣ Pour in milk and bring it to a boil. Simmer for 20-25 minutes, stirring occasionally, until the millet softens and the kheer thickens. 🥄 4️⃣ Add jaggery or date paste, mix well, and cook for another 5 minutes. 🍯 5️⃣ Stir in cardamom powder, nuts, saffron, and flaxseeds/chia seeds. Mix well. 🌰✨ 6️⃣ Let it rest for a few minutes and serve warm or chilled. ❄️🔥 🌟 Why This is a Healthier Choice? ✅ Millets are gluten-free & rich in fiber – Aids digestion & weight management 🌾 ✅ Lower Glycemic Index – Diabetes-friendly 💙 ✅ Rich in Protein & Good Fats – Nuts & seeds boost overall nutrition 💪 ✅ Naturally Sweetened – No refined sugar, just wholesome sweetness 🍯 Enjoy this creamy, nutritious, and delicious Millet Kheer guilt-free! 🍵✨

🥣 Quinoa Kheer – A Superfood Delight 🌿 This Quinoa Kheer is a protein-rich, fiber-packed, and low-GI dessert that makes a perfect healthy alternative to traditional kheer. It’s creamy, naturally sweetened, and full of nutrients! 🛒 Ingredients ½ cup quinoa (rinsed well) 🌾 3 cups low-fat milk (or almond/coconut milk for a vegan option) 🥛 2 tbsp jaggery powder (or date paste for natural sweetness) 🍯 ½ tsp cardamom powder 🌿 1 tbsp chopped almonds 🌰 1 tbsp chopped walnuts 🥜 1 tbsp chia seeds or flaxseeds ✨ 4-5 strands saffron (optional) 🌼 1 tsp ghee (skip for vegan option) 🧈 👩‍🍳 Instructions 1️⃣ Wash & rinse quinoa thoroughly to remove bitterness. Soak for 15 minutes. 2️⃣ Heat ghee in a pan, add quinoa, and lightly sauté for 1-2 minutes until aromatic. 🔥 3️⃣ Pour in milk, bring it to a boil, and simmer for 15-20 minutes, stirring occasionally. 🥄 4️⃣ Add jaggery or date paste, mix well, and cook for another 5 minutes. 🍯 5️⃣ Stir in cardamom powder, nuts, saffron, and chia/flaxseeds for added nutrition. 🌰✨ 6️⃣ Let it rest for a few minutes and serve warm or chilled. ❄️🔥

Want some healthy recipes to satisfy your sweet cravings? 🍫🍓🍯

* Lower Calories – Healthy kheer has 180-220 kcal per serving, compared to 250-300 kcal in traditional kheer. * Better Carbohydrates – Uses complex carbs from brown rice instead of refined ones, helping with blood sugar control. * Higher Fiber – Contains 3-5g fiber (vs. 0.5-1g in traditional kheer), aiding digestion and satiety. * Reduced Sugar – Uses jaggery or date paste instead of white sugar, lowering the glycemic impact and increasing iron content. * More Protein – Provides 6-8g protein, supporting muscle health and overall nourishment. * Healthier Fats – Nuts and seeds add good fats, replacing the excess from full-fat milk and ghee. * Higher Nutrients – More calcium and iron, making it a better choice for bone health and energy levels. * Diabetes & Weight-Friendly – Balanced macronutrients make it a suitable option for weight management and diabetes control.

Thanks for participating in the poll! It's great to see your interest in discovering healthy options to satisfy your cravings.

Seed Crackers 🌿✨ These crispy, nutritious crackers are packed with fiber, protein, and healthy fats—perfect for a light and crunchy snack! Ingredients: ½ cup flaxseeds 🌱 ¼ cup sesame seeds ⚪⚫ ¼ cup sunflower seeds 🌻 ¼ cup pumpkin seeds 🎃 2 tbsp chia seeds (natural binder) ½ cup oat flour (or almond flour for low-carb) 🌾 ½ tsp salt 🧂 ½ tsp black pepper (or chili flakes) 🌶️ ½ tsp mixed herbs (optional) 🌿 ¼ cup water 1 tbsp olive oil 🫒 Instructions: Preheat Oven: Set to 160°C (320°F). Mix Dry Ingredients: In a bowl, combine all seeds, oat flour, salt, and spices. Add Wet Ingredients: Stir in water and olive oil, mixing well to form a dough. Let it sit for 5 minutes (chia will absorb moisture and help bind). Roll & Shape: Place dough between two parchment papers and roll it thinly. Bake: Transfer to a baking tray and bake for 25-30 minutes or until golden and crisp. Cool & Break: Let cool completely, then break into pieces. 💡 Serving Ideas: ✅ Enjoy with cheese, hummus, or yogurt dips. ✅ Store in an airtight container for up to 2 weeks. Enjoy your homemade healthy crackers! 🥰🥗

Ingredients: 4 cups grated carrots 🥕 2 cups low-fat milk (or almond milk for vegan) 🥛 1 tbsp ghee (or coconut oil for vegan) 🧈 2 tbsp jaggery powder or stevia 🍯 ½ tsp cardamom powder 🌿 10 almonds & 5 cashews (chopped) 🌰 1 tsp raisins (optional) 🍇 Instructions: Heat ghee in a pan, add grated carrots, and sauté for 5 minutes. Add milk and cook on a low flame until the milk is absorbed. Stir in jaggery powder and mix well. Add cardamom powder and chopped nuts. Cook for 2 more minutes. Garnish with more nuts and serve warm! Enjoy your guilt-free Gajar Halwa! 😍

Good to see your engagement! 😊 Did you know you can satisfy your cravings with healthy options? 🥗🍓 You can also create a nutritious version of your favorite sweets! 🍫✨ Enjoy guilt-free treats by making smart ingredient swaps—because healthy eating can be both delicious and satisfying! 🍯💚

Nutritional Differences: Traditional vs. Low-Calorie Gajar Halwa ✅ Lower Calories: The healthy version has ~120 kcal vs. ~250 kcal, reducing calorie intake by almost 50%. ✅ Less Sugar: Using jaggery/stevia instead of refined sugar cuts sugar from ~25g to ~8g per serving. ✅ Lower Fat: Switching to low-fat milk & less ghee reduces fat from ~10g to ~4g. ✅ Higher Fiber: The healthier version has more fiber (~3g vs. ~2g), aiding digestion and keeping you full longer. ✅ Better Protein Content: The low-calorie version has slightly higher protein (~5g vs. ~4g) due to improved ingredient choices. Enjoy your guilt-free, nutritious Gajar Halwa! 🥕✨

Healthy Rice kheer recipe with a nutritious twist: *Ingredients* > ½ cup brown rice (or basmati rice) > 3 cups low-fat milk (or almond milk for a vegan version) > 2 tbsp jaggery powder (or date paste for natural sweetness) > ½ tsp cardamom powder > 8-10 almonds (chopped) > 8-10 pistachios (chopped) > 1 tbsp chia seeds or flaxseeds (optional for extra fiber) > 4-5 strands saffron (optional) > 1 tsp ghee (skip for vegan option) *Instructions* * Wash and soak the rice for 30 minutes. * Heat ghee in a pan, add the drained rice, and lightly sauté for a minute. * Add milk and bring to a boil. Lower the flame and simmer, stirring occasionally, until the rice is soft and the mixture thickens (about 20-25 minutes). * Add jaggery (or date paste) and mix well. Let it cook for another 5 minutes. * Stir in cardamom powder, chopped nuts, saffron, and chia/flaxseeds. * Turn off the heat and let it rest for a few minutes before serving.