Delicious Dessert for Diabetics: Date and Apple Kheer

Here's a wholesome, nutritious and delicious recipe for a dessert, packed with several nutritional benefits, ideally suited for diabetics.

Kheer has always been an integral part of the traditional Indian meal. This Kheer recipe combines the goodness of dates, apples and walnuts cooked in low fat milk, using a sugar substitute. Dates and apples impart a natural sweetness to the recipe, while walnuts give it a nice crunch. This recipe is an ideal way to gratify cravings for sweet, but not throw one’s diabetic regimen out of gear.

Dates are one of the most alkaline foods. They provide a generous amount of dietary fiber, particularly, beta-D-glucan. Beta-D-glucan delays the absorption of glucose in the small intestine, thus keeping sugar levels even. It also decreases the body’s absorption of cholesterol, staving off cardiac diseases. Most importantly, this fiber increases feelings of satiety and aids in weight loss. It is also a potent free radical fighter.

Apple is packed with soluble fiber pectin. Apple pectin too has strong cholesterol lowering properties. Moreover, it facilitates easy and trouble free evacuation of the bowels. It promotes bowel regularity and checks constipation effortlessly.

Walnuts are extremely nutrient dense nuts. They are a rich source of protein and dietary fiber and are chockfull of omega-3-fatty acids. Ellagic acid, found in abundance in walnuts protects the cells of the body from free radical damage. Also, it protects the heart and checks the occurrence of cardio-vascular disorders.

The ingredients of the recipe comprise of the following,

• ½ cup chopped apples
• ¼ cup chopped dates
• Two and ½ cups low fat milk
• ¼ cup water
• Three sachets sugar substitutes
• One tablespoon chopped walnuts

This recipe serves four. The cooking time is about Fifteen minutes.

1. Combine the apples with ¼ cup water and cook on a medium flame. Stir continuously. Once it thickens slightly, take off the fire. Refrigerate to chill.
2. Then, blend the milk, dates and the sugar substitute. Let it simmer for about ten minutes. Stir continuously. Refrigerate to chill.
3. Just before serving, mix the cooked apples with the milk and date blend and gently stir. Garnish with chopped walnuts and serve cold.

This recipe is hassle-free and can be dished up in a few minutes. It makes for a
delicious mid-evening snack or a yummy dessert. The apple and date kheer
satisfies the craving for sweets and supplies loads of nutrients at the same
time, helping one do away with the bland and boring diabetic food, and that too
without feeling apprehensive and guilty!