Diwali is a time for happiness, fun, and of course, yummy sweets! From soft gulabjamuns to rich barfis, our tables are filled with sugary treats during the celebrations. While these sweets are tasty, they can also be very high in sugar and calories. This year, why not try some healthier options? You can still enjoy the festival and the sweets without feeling guilty. Let’s look at some easy and tasty swaps that can make your Diwali both sweet and healthy.
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GulabJamun: From Frying to Baking
Traditional gulabjamuns are deep-fried and soaked in sugar syrup. This year, try making baked gulabjamuns! Use whole wheat or almond flour for added fibre, and bake them until golden. For the syrup, mix water, jaggery, and a pinch of cardamom (elaichi) instead of refined sugar. This lowers the sugar content and adds some minerals too.
Total calories for 1 serving:120kcal, Fat:2g, Carbs:24g, Protein:3g
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Laddus: Energy Balls for Everyone
Regular laddus can be quite heavy. Instead, consider making energy balls from oats, nuts, and seeds. Mix ragi flour with peanut butter, honey, and extras like chia or flax seeds for added nutrition. These energy balls offer lasting energy and are an ideal quick snack when you need a boost during the festivities.
Total calories for 1 serving:139kcal, Fat:6.9g, Carbs:16.8g, Protein:2.6g
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Barfi: Nutty and Naturally Sweet
Barfis are usually made with khoya (dried milk) and sugar, which can make them quite high in calories. Instead, you can use wheat flour barfis. Sweeten them with dates (Khajoor) instead of sugar. Dates not only add natural sweetness but also provide extra fibre.
Total calories for 1 serving:123kcal, Fat:4.4g, Carbs:19.9g, Protein:2.2g
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Chikki: Crunchy with a Twist
Chikki, traditionally made with jaggery and peanuts, is crunchy but can be high in sugar. For a healthier version, mix a variety of nuts and seeds with jaggery in smaller amounts. Using ingredients like almonds, walnuts, and sunflower seeds creates a nutrient-rich snack with lower sugar content. To enhance the flavour, consider adding spices like cinnamon (dal chini) or nutmeg (jaiphal) to the mix.
Total calories for 1 serving:93kcal, Fat:4.5g, Carbs:11.8g, Protein:1.5g
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Kheer: Creamy and Light
Kheer is a popular rice pudding that’s usually rich in sugar and cream. To make it lighter, replace white rice with quinoa or brown rice, which are more nutritious. Use low-fat milk instead of full cream, and sweeten it with honey or maple syrup. Adding chopped fruits like mango or banana not only boosts the sweetness but also provides extra vitamins and minerals.
Total calories for 1 serving:215kcal, Fat:5.5g, Carbs:38g, Protein:7.8g
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Fruit-Based Desserts: Naturally Sweet
Fresh fruit salads or fruit chaat offer a refreshing and healthy choice. Add a sprinkle of chaat masala for a delightful kick. For a sweet treat, try making a fruit parfait with layers of yogurt (Dahi) and assorted fruits. This dessert is not only satisfying but also loaded with vitamins and minerals.
Total calories for 1 serving: 200kcal, Fat:5.5g, Carbs:25g, Protein:7g
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Carrot & dates halwa:
Halwa is usually made with a significant amount of ghee and sugar. To make a lighter version, use vegetable like carrot and mix it with dates and nuts to achieve a similar texture. This will make it healthier.
Total calories for 1 serving: 164kcal, Fat:4.7g, Carbs:27g, Protein:3.4g
Even with healthier alternatives, it’s essential to keep an eye on portion sizes. Diwali is a time for celebration, and it’s perfectly fine to enjoy a small piece of your favourite traditional sweet! Consider serving sweets in smaller, decorative bowls to help manage portions while embracing the festive spirit. This Diwali, you can embrace joy and indulgence while also caring for your health. By swapping traditional sweets for healthier options like baking gulabjamuns or incorporating more nuts and fruits you can savour the festive flavors without the extra calories and sugar. Just remember to enjoy small servings of your favourites. This way, you can have a delightful, guilt-free celebration filled with tasty and nutritious treats!