The festive season is round the corner. Here are some dessert recipes harnessing the nutritional power of milk, nuts and dry fruits – Parvathy Menon
Power of five milkshake (4 servings)
Ingredients
- 20 almonds
- 15 cashewnuts
- 6 dates
- 20 unsalted pistachios
- 10 figs
- 1 tsp rose essence
- ¼ tsp cardamom seeds, pounded
- 7 almonds, roasted
- 4 cups milk
Preparation guide
- Soak the almonds in water overnight. Peel the skin in the morning. The skin contains tannin which reduces nutrient absorption.
- Put the blanched almonds, cashewnuts and pistachios in a bowl and pour enough water to cover them. Soak for two hours. • Blend the nuts in a mixer, until fully crushed.
- Break the dates and figs into small pieces and add them to the nuts. Run the mixer again.
- The dates and figs provide sweetness so sugar is not needed.
- Add the rose essence and pounded cardamom seeds. Run the mixer for a few seconds and transfer the mixture into three cups or bowls.
- Add milk to each one and mix well. Chill in the refrigerator.
- Grate a few whole, roasted almonds and sprinkle on top. Serve chilled.
Health benefits
- Milk is rich in protein, calcium, phosphoros, vita[1]min B, vitamin D and potassium. If you can, use organic milk.
- Cashewnuts contain vitamins B6, E and K, and magnesium, zinc and manganese. Cardamom alleviates digestive problems and bad breath.
- Coconut boosts cardio-vascular health, provides fibre for good digestion, and contains a number of antioxidants
Nutty coconut balls (4 servings)
Ingredients
- 3 cups of desiccated coconut
- 2 cups condensed milk (sweetened)
- 1 cup khoya
- ¼ cup almonds
- ¼ cup cashewnuts
- 2 tsp ghee
Preparation guide
- Dry roast the almonds and keep aside.
- Roast the cashewnuts and leave on a plate to cool.
- Heat the khoya over low flame, stirring well. Keep it aside.
- Heat the desiccated coconut in a pan. Stir continuously until it begins to turn light brown. Keep aside in a bowl.
- Pour in the condensed milk and mix well. Since the condensed milk is sweetened, there is no need to add additional sugar.
- Add the khoya to this mix and stir.
- Crush the cashewnuts and almonds into bits.
- Make a ball of the coconut mixture. Flatten it, and use the crushed nuts to make a filling in the centre. Form a neat, round ball and dip it in the desiccated coconut bowl. Use the entire mix to make same-sized balls.
Basmati kheer (4 servings)
Ingredients
- 1 ½ litre full fat milk
- ¼ cup high quality broken basmati rice
- ½ cup sugar
- 15 raisins
- 15 cashewnuts
- ¼ tsp cardamom powder
Preparation guide
- Soak the broken rice in water for two hours.
- Roast the cashews on low flame. After it cools, break the cashewnuts into smaller pieces.
- Boil the milk and reduce to a low flame. Continue to heat the milk for five to six minutes, stirring to ensure that there is no browning.
- Add the rice to the milk and continue to cook till the rice becomes soft.
- Once it is soft, add the sugar and continue to stir.
- Add the raisins and cardamon powder.
- Top the dessert with the cashewnuts before serving.
Also read: Protein-rich meals
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