Sabudana Kheer :

Discover the delightful taste and surprising health benefits of Sabudana Kheer, a traditional Indian dessert. This creamy and flavourful delicacy, made with tapioca pearls, milk and aromatic spices, is not only a treat for your taste buds but also a nutritious dessert. In this blog post, I will share an irresistible Sabudana Kheer recipe and shed light on the incredible health advantages it brings.

Health Benefits of Sabudana Kheer:

Sabudana Kheer offers numerous health benefits, thanks to its key ingredients. Let’s explore the nutritional advantages they provide:

1. Nutritional Value of Sabudana:

Sabudana, derived from tapioca pearls, is rich in carbohydrates, offering quick and sustained energy. It is also a good source of dietary fibre, promoting healthy digestion and preventing constipation. Additionally, sabudana contains essential minerals like calcium, iron, and potassium, which contribute to strong bones, oxygen transport, and maintaining fluid balance in the body.

2. Nourishing Goodness of Milk:

Milk plays a vital role in Sabudana Kheer, adding nutritional value to the dessert. Milk is rich in protein, which is essential for muscle development and repair. It also provides calcium, promoting healthy bones and teeth. Vitamins like B12 and D found in milk support nerve function, red blood cell production, and aid in calcium absorption. Moreover, milk’s nutrients can contribute to healthier skin, enhancing your natural radiance.

3. Aromatic Spices: Cardamom and Saffron:

The addition of cardamom and saffron not only enhances the flavour and aroma of Sabudana Kheer but also provides health benefits. Cardamom contains antioxidants that help protect the body against oxidative stress and promote overall well-being. Saffron is known for its mood-enhancing properties and potential antioxidant effects, supporting your overall health.

Ingredients:

1. Medium-sized sabudana (tapioca pearls, approximately 200 grams)
2. Muskmelon seeds:  50gm
3. Sunflower seeds 50gm
4. Pistachios 50gm
5. Watermelon seeds 50gm
6. Pumpkin seeds 50gm
7. Poppy seeds 50gm
8. Fox nuts (Makhana)– 50gm
9. Cashews– 50gm
10. Almonds (soaked overnight and peeled) -50gm
11. Clarified butter (Deshi Ghee)– 50gm
12. Milk -1 litre
13. Sugar -as per taste
14. Cardamom Powder -1/2 teaspoon
15. Saffron– 5 to 6 flakes

Step-by-Step Instructions:

Step 1: Wash the sabudana

Wash the sabudana thoroughly with light hands to remove starch. Then soak it in fresh water, making sure not to add too much water to avoid making the sabudana sticky and bloated. Keep it covered for 30 minutes.

Step 2: Roast the seeds

In the meantime, roast the muskmelon seeds, sunflower seeds, pistachios, watermelon seeds, pumpkin seeds, poppy seeds, cashews, almonds, and fox nuts in a fry pan. Roast them lightly to remove moisture and make them crispy. Once roasted, transfer them to a plate.

Step 3:Check if the sabudana is soaked

After 30 minutes, check if the sabudana is soaked completely. It should have become soft and translucent.

Step 4:Heat two spoons of clarified butter

Heat two spoons of clarified butter in a pan. Add the soaked and drained sabudana to the pan. Stir constantly to prevent sticking. Initially, the sabudana may stick together, but it will loosen up as it cooks. Cook until the sabudana is fully cooked.

Step 5: Heat milk

In another pan, heat one litre of milk until it starts boiling.

Step 6: Grind the nuts

While the milk is heating, grind the cashews and soaked almonds to make a paste.

Step 7: Add all ingredients in the milk

Once the milk has boiled, reduce the heat to low. Add the cooked sabudana, cashew and almond paste, roasted seeds and nuts, fox nut and poppy seeds to the milk. Add sugar as per your taste (approximately 5 teaspoons). Mix well.

Step 8: Add Cardamom Powder and Saffron

Add Cardamom Powder and 5 to 6 flakes of Saffron. It will enhance the taste.

Step 9: Cook the kheer on low heat

Cook the kheer on low heat until it reaches a creamy consistency.

Step 10: Remove the kheer from the heat

Remove the kheer from the heat and transfer it to a serving bowl. Garnish with additional roasted almonds and cashews.

Step 11: The Sabudana Kheer is now ready

The Sabudana Kheer is now ready to be served. It is a nutritious dessert that is beneficial for bones due to its rich content of vitamins, iron, calcium, and protein.

Enjoy your Sabudana Kheer!