World Diabetes Day: 3 Sugar-Free Desserts To Sate Your Cravings

Diabetes is one health issue that continues to take a toll on people across the globe. According to estimates by the World Health Organization (WHO), this chronic condition has already affected over 422 million people worldwide, and the number is rising rapidly. A condition where blood glucose (or sugar levels) get excessively high, diabetes can also lead to other problems, such as kidney failure and stroke. With a disease this dreadful, it becomes a thing of absolute importance to create awareness about it. Therefore, ‘World Diabetes Day’ is marked every year on November 14 to highlight the complications of the chronic lifestyle disease. The day was proposed by the International Diabetes Federation in 1991 with support from WHO, and it became an official United Nations day in 2006.

While there is no cure for diabetes, one can always manage it with certain tweaks in diet and lifestyle. There are also medications that may help to control the extent of it, but those should be taken only after consulting a doctor. But having a healthy and balanced diet can play a significant role in managing blood sugar levels. For instance, one should completely get rid of refined sugar in the diet. 

1. Semolina and Almond Phirni 

Preparation time: 1-2 hours 

Cooking time: 15-20 minutes 

Serves: 4 

Ingredients: 

• ¼ cup almonds 
• ½ cup semolina (rawa) 
• 4½ cups low fat milk 
• A large pinch of saffron 
• 4 tbsp sugar-free green powder 
• 2 tsp rose water 
• Slivered almonds, to serve 
• Silver warq, for garnishing 

Method:

• Thoroughly wash the semolina with sufficient water. 
• Put the almonds in a blender jar and blend to a fine powder. 
• Bring milk to a boil in a deep non-stick pan. 
• Add saffron and mix well. Stir continuously and cook for 3-4 minutes. 
• Add the semolina and almond powder, continuously mix, and cook until the mixture thickens. 
• Add sugar, mix, and cook until it melts. Add rose water and mix well. 
• Switch the heat off and transfer the mixture into individual serving earthen bowls.
• Sprinkle slivered almonds, place them in the refrigerator for 1-2 hours or until they are cooled completely. 
• Garnish with silver warq. Serve chilled.

Tip: Soaking the saffron strands in warm milk or warm water before adding in the milk helps in infusing more flavour and colour to the kheer. 

2. Atte Ki Barfi 

Preparation time: 10-15 minutes 

Cooking time: 10-15 minutes 

Serves: 4

Ingredients: 

• 1 cup whole wheat flour (atta) 
• 2-3 tbsp ghee 
• ¼ cup semolina (rawa) 
• 4 tbsp sugar-free green powder 
• ½ tsp green cardamom powder 
• 2 tbsp chopped mixed nuts (almonds, pistachios and cashew nuts) 
• 8-10 almonds, slivered 
• 8-10 dried rose petals, crushed 
• 8-10 pistachios, blanched, peeled, and chopped

Method:

• Heat ghee in a non-stick pan. Add whole wheat flour and semolina, mix, and cook for 4-5 minutes or until they turn golden brown by stirring continuously. 
• Add sugar-free green powder, green cardamom powder, mixed nuts, and mix and cook until it melts.
• Add ⅓ cup hot water, mix well, cover and cook for 3-4 minutes. 
• Transfer the mixture into a greased burfi tin, spread it and even out the top.
• Sprinkle slivered almonds, dried rose petals and chopped pistachios and gently press. Set aside to cool at room temperature. 
• Cut into squares, de-mould and serve. 

Tip: Adding hot water instead of room temperature water speeds up the process of cooking in this recipe.

3. Millet Kheer 

Preparation time: 5-10 minutes 

Cooking time: 30-35 minutes 

Serves: 4 

Ingredients: 

• ¼ cup kodo millet 
• 4 cups low fat milk 
• 2 tbsp ghee 
• 1½ tbsp charoli 
• 1 tbsp finely chopped pistachios 
• 1 tbsp finely chopped almonds 
• 1 tbsp finely chopped cashew nuts 
• 2 tbsp sugar-free green powder 
• A large pinch of nutmeg powder 
• ¼ tsp green cardamom powder 
• Blanched, peeled, and slivered pistachios for garnish 
• Saffron strands, for garnishing

Method:

• Bring milk to a boil in a deep non-stick pan. Continue to cook for 3-4 minutes. 
• Heat 1 tbsp ghee in a non-stick shallow pan. 
• Add charoli, pistachios, almonds, and cashew nuts and sauté for 1-2 minutes. Transfer on a plate. 
• Heat the remaining ghee in the same pan, add the kodo millet and sauté for 2-3 minutes. 
• Transfer this into the boiling milk and mix well. Cook for 10-12 minutes while stirring in between. 
• Add sugar-free green powder, mix, and cook until it melts. 
• Add nutmeg powder, green cardamom powder, and roasted nuts, and mix until they are combined well. Cook for 1-2 minutes. 
• Transfer the kheer in a serving bowl, garnish with blanched pistachios, and saffron strands.

Tip: Roasting the millet before adding it in the milk adds a nice aroma and texture to the kheer.