Bangladesh

Healthy Desserts

People with diabetes often think they need to totally steer clear of desserts. But, the fact is that while it is important for diabetics to control their calorie and sugar intake, they can still have some aptly prepared desserts, occasionally, in limited quantities. They can make better options or learn the art of making sweets/desserts in such a way that it is safe to be consumed and diabetes is managed. 

Events like birthdays, festivals or parties, or any other special occasion, is ever complete without desserts! This section will help you find some lip-smacking desserts while keeping in mind diabetes related food concerns.

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These days low sugar sweets and desserts are available in many sweet shops and restaurants. But if you are craving for sweets and have some time, you can make delicious diabetic friendly recipes at home too. Homemade sweets are healthier version of regular sweets, because you will know the actual amount and type of ingredients used in that particular dish.

JAAM SMOOTHIE (BLACK PLUM SMOOTHIE)

Chilled juices and drinks are a welcome addition for most of us! But diabetics are usually advised not to include sugary, fat laden drinks as well as canned juice in their diet. Diabetes-friendly jaam blends with low fat curds to make a delectable smoothie. Jaam also helps to utilise the glucose in the body thereby inhibiting the unwanted rise in the blood glucose levels.

Ingredients

¾ cup deseeded and finely chopped blackberry

2 cups low fat curds

2 sachets Zerocal

4 tbsp crushed ice

Method

Combine all the ingredients, except the ice, in a mixer and blend till smooth and frothy. Pour the smoothie into 4 individual small glasses and top with 1 tbsp of crushed ice in each glass. Serve immediately.

PANEER KHEER

Paneer kheer is a healthy and tasty recipe made with low fat paneer and sugar substitute. It is also rich in calcium. Satisfy your sweet-tooth with this cardamom flavoured low fat paneer kheer. By replacing traditional sweeteners with sugar substitute, and by doing away with unhealthy thickeners, we ward off those unnecessary carbohydrates and calories too. So you can enjoy the rich texture and wonderful flavour of this kheer comfortably. Just make sure you add the paneer after the milk is completely cool, to avoid curdling.

Ingredients

3 cups low fat milk

1 cup grated low fat paneer (cottage cheese)

2 sachets Zerocal

¼ tsp cardamom powder

1 tbsp chopped nuts

Method

Heat the milk in a broad nonstick pan and cook on a medium flame. Bring to a boil, stirring occasionally. Cook for 15 minutes or reduced to half. Remove from heat, keep aside to cool completely. Once cooled, add the Zerocal and cardamom powder, mix well and add the cottage cheese. Refrigerate for at least 1 hour. Serve chilled.

APPLE PANCAKE

The aroma of apples stewed with cinnamon is just too hard to resist! The fruity and spicy aroma and flavour are guaranteed to delight the taste buds. While this combo has proved its worth in many forms ranging from pies to cakes, here we have harnessed it to make delightfully tasty but easy dessert, which is acceptable for diabetics.

We have used here whole wheat flour instead of flour to make pancakes, as these refined flours will raise blood sugar levels rapidly. The healthy pancakes are then stuffed with fiber-rich apples, tinged with cinnamon and a dash of lemon. Cinnamon, apart from giving the dish an awesome flavour, is also very helpful in controlling blood sugar levels. Diabetics can safely enjoy apple pancake as a dessert.

Ingredients

For the pancakes —

¾ cup whole wheat flour

1 cup low fat milk

1 sachets Zerocal

A pinch of salt

1 tsp low fat melted butter

For the apples —

28 apple wedges, unpeeled

1 small stick cinnamon

1 tsp lemon juice

3 sachets Zerocal

Method

Combine the whole wheat flour, Zerocal, salt and milk in a deep bowl and whisk well. Keep aside. Heat a nonstick griddle and grease it with a little melted butter. Pour ¼ cup of batter over it and cook using very little butter till light brown in colour. Turn the pancake around and cook on the other side as well.

For the apples —

Combine the apples, cinnamon stick, lemon juice and 2 tablespoon of water in a broad, nonstick pan and mix gently. Cover with a lid and cook on medium flame for 4 to 5 minute while tossing it occasionally. Add Zerocal and toss gently. Keep aside.

How to proceed —

Place a pancake on a clean dry surface, put cooked apples on one side of the pancake and fold to make semi-circles. Repeat with more pancakes. Serve immediately.

GRILLED PINEAPPLE

Ingredients

1 fresh pineapple

2 sachets Zerocal

1 tbsp lime juice

1 tbsp olive oil

A of pinch of chat masala

Salt to taste

Method

Peel and prep the pineapple by removing any eyes from the fruit. Cut lengthwise into 6 wedges, remove core. In a small bowl, mix remaining ingredients until blended. Brush pineapple with half of the glaze, reserve remaining mixture for basting. Grill the pineapple, covered, over medium heat for 3-4 minutes on each side or until lightly browned, basting occasionally with reserved glaze.

OATS AND MIXED NUTS LADDU

Ingredients

1 cup quick cooking rolled oats

1 tbsp finely chopped walnuts

1 tbsp finely chopped almonds

2 tbsp sesame seeds

2 tsp ghee

4 sachets Zerocal

½ tsp cardamom powder

2 tbsp low fat milk

Method

Heat a broad, nonstick pan; add oats and dry roast on a medium heat for 3 minutes. Remove and keep aside to cool completely. Heat the same pan, add the sesame seeds and dry roast them on a medium flame for 2 minutes. Keep aside to cool. Heat ghee in the same pan, add Zerocal and mix well. Add the roasted oats, walnuts, almonds, sesame seeds and cardamom powder. Add milk and mix very well. Divide the mixture into 8 equal portions and roll out each portion into a ball. Laddu is ready to serve.

COCONUT CHIA PUDDING

Ingredients

2 tbsp chia seeds

2 sachets Zerocal

2 tbsp shredded unsweetened coconut

2 cup coconut milk

½ tsp vanilla extract

½ cup fresh fruits, cut into small pieces

Method

Mix all the ingredients together, except fresh fruits, in a bowl. Let sit for 15 minutes, giving it a stir every 2-3 minutes. Cover and place in the fridge to firm up for 1-2 hours. Garnish with the fresh fruits and serve.

Photo: Sazzad Ibne Sayed

Food and Styling: RBR

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