How to celebrate a healthy Rakhi this year

Dietitian Mac
Dietitian Mac
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Rakhi-Special

With Rakhi around the corner, there is a lot of joy and excitement all around. Rakhi gives us a reason to celebrate one of the most beautiful relationships that can exist, a relationship of a brother and sister. 

This festival also brings with itself tons of sweets, chocolates, outside food and what not. Even if you are a health conscious person, even a small bite everytime people meet can lead to do a sugar overdose. Goodbye to your efforts on keeping your weight in check. 

Well, not this time. In this post, we are going to share a bunch of things that you can eat but are healthy (of course they will replace your traditional sweets also). Let us divide it into 3 categories – sweets you can make at home, sweets you can purchase, other dishes you can make that you generally order. We will have to make 3 posts covering each topic. The link for other two posts can be found at the bottom of the page.

Let us start with sweets you can make!

Sweets you can make at home 

Almond Burfi

This one is our favourite. Here is how to go about it.

Ingredients: 

200 gm Almonds, 

1/3 cup coconut flour, 

1/2 cup Erythritol or you can also use Stevia/Sugar-free, 

1 tsp cardamom powder, 

Edible Silver foil, 

1 cup virgin coconut oil. 

Recipe: Soak 200gm Almonds overnight in water. Next day peel the skin from Almonds and in using food processor blend the mix until a paste is formed. Add 1 tsp cardamom powder(Elachi) and mix thoroughly. In a pan take 100 ml water and add 1/2 cup Erythritol (Sugar Substitute). You can use Stevia or Sugarfree instead. Boil it till Erythritol is fully mixed now add the Almond paste in it. Now add 1/3 cup Coconut flour and 1 cup of Virgin coconut oil. Cook the mix till Almond releases its natural butter up to 10 minutes on slow flame. Now pour the mix on a greased tray and keep it for 30 minutes. Add edible Silver sheet on top by pressing and keep it for another 30 minutes. Cup the beefy solid into the desired shape and size. 

Chocolate 

Why to compromise on your health if you can make a healthier version. Max – 5 gm of protein per piece, 32% Potassium and 40% Fibre and No baking required. No Sugar added. 

Recipe: In a high speed mixer, take 100 gm Oats, 100 gm Almonds, 100 gm Dates and mix it till it forms a dough. Set the mix under refrigerator for 30 minutes and cut into squares. Melt Sugarfree Chocolate by Amul in double boiler and coat each square with chocolate and garnish with pistachios. Set it for another 15 minutes, you may use different garnishes. 

Kheer

Who would believe that we made a healthier version of kheer also? Here is what we did. 

Grade 2 cup Bottle gourd and boil for 10 minutes in 4 cup of water. Add 1/2 tsp Cardamom powder and 1/3tsp nutmeg powder. When Bottle gourd is fully cooked add 1 cup of coconut milk and use Stevia according to your taste. A quick healthy vegan dish is ready. Garnish it with few Almonds. 

Spinach Balls

Ragi is the best food for weight control. Ragi is gluten-free and you would be surprised to know that it has 3 times more calcium than cow’s milk. Ragi is also a rich source of fibre and helps lower cholesterol level. It’s an ideal flour alternative for gluten and lactose-intolerant people. Here is how to go about making some spinach balls. 

Recipe: Take 2 cup of ragi and mix 1/2 cup chopped spinach, 1/2 Tsp carom seed powder, 1/2 Tsp baking powder, 2 Tsp Apple cider vinegar, salt and red chilli according to your taste. Now keep the mix to set for 30 minutes. You can add buttermilk in dough instead of Apple cider vinegar and baking powder in case of vegetarian alternative. Spray the non stick pan and pre heat for 5 minutes. Make cookie like balls and cook them on both sides till it became brown. Serve them with Sambar/ Dhal or yoghurt. 

*NOTE: Ragi is high on glycemic index and loss thus I don’t recommend this for diabetics patients.

Quinoa flour pasta

Who doesn’t like pasta these days? Here is our gluten-free pasta recipe, that will not only keep your stomach happy but also not let your weight go up! 

Ingredients:

1.5 Cup Quinoa pasta

1 cup Zucchini 

1 cup broccoli 

1/2 cup red and yellow bell-pepper each

1/2 cup Onion

1 tsp soy sauce

1tsp red chilli

2 tsp Apple cider vinegar 

2tsp oil

Recipe: In a preheated pan, add oil and sauté all the vegetables till they are cooked (will take 10-15 minutes on medium flame). In a separate pan boil 1.5 cups of pasta in 3 cups of water with 1 tsp salt in it for 10 minutes. Now take the pasta out from the hot water and keep it under a running tap for a minute. Next, mix the pasta to the sautéed vegetables and now add red chilli, soy sauce, Apple cider vinegar and salt to taste. Garnish with some chopped coriander stems. We tried this a few months back and it is amazing. 🙂

Celery Broccoli Parantha with Kuttu atta

Don’t like Vegetables like Celery or Broccoli? No issues, we got you covered. 

Celery is a Superfood which not only helps you to lose some weight but also used to treat joint pain, high Uric acid (gout), Anxiety, headache, malnutrition, loss of appetite, and exhaustion. It also promoted good Sleep and helps in purification of blood.

Ingredients

2-3 cups of Buckwheat Flour(kuttu), one cup celery and broccoli, 1 tsp carom seeds, 1 tsp dried Mango powder, 1 tsp Garam masala, 1 chopped green chilli, water to make a dough and salt according to taste. 

Recipe: 

In a bowl mix finely chopped celery and Broccoli along with all spices like Garam masala, Green chilli, salt etc. 

Begin to knead, adding water little by little to make a soft pliable dough. Divide the dough to 6 to 7 parts. Roll them to smooth balls. Set aside.

Flour the rolling area, place a ball of dough on the flour and dust it with flour evenly on both the sides.

Roll the ball to round shape disc of not very thin or thick. Now place the celery and spice mix in the center and cover with another thin Roti.

Dust some flour and roll them to not very thin or very thick parathas. Similarly make all the parathas.

Heat a Pan till hot on a medium-high flame. Dust off the excess flour from the paratha. Serve them with a Mint Chutney or Curd. 

KFC styled Keto Air-Fried Chicken

We tried to make a healthy version of our favourite KFC chicken. It’s low carb and hardly any oil used in preparation. 

Ingredient:

10 Tsp Almond flour, 1 Tsp Red Chilli powder, 1/2 Tsp Garlic powder, 1 tsp Salt, 4 Chicken leg pieces, Oil Spray, 1 Egg, 2 tsp Peri-peri seasoning. 

Marination: Merinate the Chicken leg pieces in 10 ml Apple cider vinegar, 1 tsp red chilli, 1tsp peri peri mix and salt for 6-8hr. (I kept it overnight) 

Recipe:

Mix the dry ingredients like Almond flour, red chilli, garlic, salt and peri-peri seasoning together. Now beat one egg in a separate bowl. Now, take each chicken pieces and dip in the egg, take them out and immediately rub the dry mix of almond flour and Spices to the merinated Chicken pieces. Now spray some oil on it. Airfry it for 10 minutes at the 200-degree Celsius. (390 F)

I served them with sugar-free ketchup and green chilli sauce.

Enjoy! 

KFC styled Keto vegan Air-Fried Tofu

We wanted to create a low carb and a Vegan recipe 

Ingredient:

4 Tsp Almond flour, 1 Tsp Red Chilli powder, 1/2 Tsp Garlic powder, 1 tsp Salt, 200 gm Tofu, Oil Spray, 2 tsp Flax seed powder, oregano Seasoning. 

Recipe:

Mix the dry ingredients like Almond flour, red chilli, garlic, salt and oregano together. Now add Flax seed powder in a separate bowl. Add 3-4 tsp of water to fox powder and keep for 5 minutes till it forms an egg like texture. Now, Cut the tofu in long figure styled pieces and dip inside the flax mixture and immediately season with the dry better. Now spray some oil on it. Airfry it for 10 minutes at the 200-degree Celsius. (390 F).

Sweets you can purchase

Dryfruits

Anjeer, Dates, Apricot etc. are good dry fruit alternatives to sweets and chocolates. For dates, you have to be careful – most of them are still coated in sugar and sold. You have to find the ones that are not coated with sugar as they are naturally sweet. Mix it with some almonds and some seeds like pumpkin seeds and you have a great combination. 

Chocolates 

Most chocolates are full with sugar. Even some of the so called dark chocolates have a lot of sugar. If you are able to find a dark chocolate that has less sugar in it, it can be an alternative. It is easy to find. Read the label and compare the amount of sugar in different chocolates. Your eyes will tell you and you would be surprised to see some dark chocolates even having more sugar than other milk chocolates. 

Sugar-Free Sweets

If you are not able to do any of the above options, you can go for sugar free sweets. Most of the reputed sweets brands nowadays keep sugar free sweets as well. Although, the oil (ghee) is still there and we dont really know what oil or what sugar has gone into making that sweet. 

Sugar-Free Ice Cream

Many brands have now started selling sugar-free ice cream. It could still be a better option than Sugar-free sweets as you would buy it from a reputed brand and it would not have any bad oil or ghee in it. 


Dietitian Mac
Dietitian Mac
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