Tips for Cooking Traditional Sweets in a Healthier Way

by Kejal Shah

Traditional sweets hold a special place in our hearts and kitchens, whether it’s a festive occasion, a family gathering, or simply a moment of indulgence. While they are rich in flavor and nostalgia, they are often loaded with refined sugar, ghee, and refined flour. But the good news? You can still enjoy these beloved treats with some smart tweaks, making them healthier without compromising on taste. Here are some practical tips for preparing traditional sweet recipes more healthily.

Healthy Cooking Tips for Traditional Sweets

1. Swap Refined Sugar with Natural Sweeteners:
   Use dates, jaggery, coconut sugar, or mashed bananas as alternatives to white sugar. They provide sweetness along with added fiber, vitamins, and minerals.
2. Use Whole Grains:
   Replace refined flour (maida) with whole grain options like whole wheat flour, millet flour (ragi, bajra), or semolina (suji). These are rich in fiber and keep you fuller for longer.
3. Reduce Fat, Use Smartly:
   While ghee adds richness, use it in moderation. Opt for healthier fats like cold-pressed coconut oil or use ghee only where its aroma is essential.
4. Add Protein and Fiber:
   Incorporate nuts, seeds, and legumes like moong dal or chickpeas into sweet recipes. These not only boost the nutrition profile but also improve satiety.
5. Watch the Portion Size:
   Make mini versions of sweets or serve in smaller portions. This helps with mindful eating without the guilt.

Traditional Sweets with a Healthy Twist

Moong Dal Halwa (Low-Ghee Version)

Ingredients:

• ¼ cup moong dal
• 1 tsp ghee
• 1 tbsp jaggery
• 1 tbsp grated coconut
• Cardamom
• Water

Method:

• Soak and grind dal to a paste.
• Cook with minimal ghee until aromatic.
• Add jaggery, coconut, and water.
• Stir until thickened and fragrant.

Ragi Ladoo with Dates

Ingredients:

• ½ cup ragi flour
• 1 tsp ghee
• ¼ cup chopped dates
• 1 tbsp sesame seeds
• 2 tbsp crushed peanuts.

Method:

• Dry roast ragi, then sauté with ghee.
• Add dates and mix till they melt. Add nuts and seeds.
• Shape into small laddoos while warm.

Sweet Potato Kheer

Ingredients:

• 1/2 cup grated sweet potato
• 1 cup low-fat milk or almond milk
• 1 tbsp jaggery
• cardamom
• chopped almonds.

Method:

• Cook the sweet potato until soft.
• Add milk and simmer. Stir in jaggery and cardamom.
• Garnish with nuts.

Chana Dal Payasam (with Coconut Milk)

Ingredients:

• ¼ cup chana dal
• ½ cup coconut milk
• 1 tbsp jaggery
• cardamom
• dry fruits.

Method:

• Pressure cook dal. Add coconut milk, jaggery, and cardamom.
• Simmer until creamy.
• Top with roasted dry fruits.

Bajra Til Chikki

Ingredients:

• ¼ cup bajra flour,
• 2 tbsp sesame seeds (til),
• 2 tbsp jaggery, ½ tsp ghee,
• a pinch of dry ginger powder (optional)

Method:

• Dry roast bajra flour and sesame seeds separately.
• Melt jaggery with water until sticky, then mix in the flour, seeds, ghee, and a pinch of dry ginger.
• Spread on a greased plate, flatten, and cut into squares while warm.

Traditional sweets can be a part of a balanced diet when prepared thoughtfully. By using whole ingredients, natural sweeteners, and mindful portions, you can enjoy festive favorites without the sugar rush. So, go ahead, cook, share, and savor the taste of heritage, made healthier.