Apple and Walnut Kheer
by Tarla Dalal
Added to 57 cookbooks
This recipe has been viewed 67500 times
Unpeeled apple that is rich in fibre and walnuts that are rich in omega-3 fatty acids strengthen the heart, so the apple and walnut kheer can be enjoyed as an occasional treat even by those with heart problems. The recipe is made healthier by using low-fat milk to reduce the calorie-scare! What is more, this nutritious kheer can be prepared within minutes in a very simple fashion, so it can be used by anybody as a quick and tasty dessert.
Method- Combine all the ingredients in a broad non-stick pan, mix well and bring to boil, while stirring occasionally.
- Cook on a slow flame for 4 to 5 minutes, while stirring occasionally.
- Serve warm.
Apple and Walnut Kheer recipe with step by step photos
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In a bowl put 1/4th cup chopped black seedless dates.
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Soak in hot water for 1 hour.
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Cool. Put in a mixer.
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Blend to make a purée without any water.
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In a bowl put 1/4 cup grated apple (unpeeled). Apples add a natural sweetness and a subtle tartness that complements the creamy texture of the kheer. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits.
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Add 2 tbsp chopped walnuts (akhrot). Walnuts add a nutty and slightly bitter flavor that complements the sweetness of the apples and the richness of the milk. Eating a handful of Walnuts a day is said to increase the good cholesterol (HDL). Walnuts are rich in Omega 3 Fatty Acids.
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Add 1 1/2 cups low-fat milk (99.7% fat-free). Low-fat milk contains fewer calories and saturated fat compared to full-fat milk, making it a healthier option. Even though it's low in fat, low-fat milk can still provide a creamy texture to the kheer. Low-fat milk is a good source of calcium and protein, which are essential for bone health and muscle growth.
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Add 1 1/2 tbsp quick cooking rolled oat. Quick cooking rolled oats cook faster than regular rolled oats, reducing the overall preparation time for the kheer. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
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Add black date purée. Black seedless dates add a natural sweetness and a rich, caramel-like flavor to the kheer. 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss.
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Mix well.
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Bring to boil, while stirring occasionally.
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Cook on a slow flame for 4 to 5 minutes, while stirring occasionally.
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Serve warm.
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Nutrient values per serving
| Energy | 141 kcal |
| Protein | 5.5 gm |
| Carbohydrate | 14.4 gm |
| Fat | 6.8 gm |
| Fibre | 0.4 gm |
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6 FAVOURABLE REVIEWS
The most Helpful Favorable review
Reviewed By
5 of 10 users found this review useful
See more reviews
No review of this type was found
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