Healthy Recipes_04


Healthy Recipes




Apple Rabadi (Diabetic Recipe)

3 servings

3 cups low-fat milk , 99.7% fat-free
3/4 cup grated apples (with skin)
1/4 tsp cardamom (elaichi) powder
a pinch of nutmeg (jaiphal) powder
1 tsp sugar substitute


1) Bring the milk to boil in a deep non-stick pan and simmer it for 10 to 12 minutes, while stirring in between and scraping the sides of the pan.

2) Add the grated apple, mix well and simmer for another 2 to 3 minutes, while stirring in between and scraping the sides of the pan.

3) Add the cardamom powder and nutmeg powder, mix well and keep aside to cool.

4) Once the rabadi¸ has been cooled, add the sugar substitute, mix well and refrigerate for at least 1 hour.

5) Serve chilled.

Nutrient values per serving






Vitamin A

82 kcal

5.5 gm

12.8 gm

0.3 gm.

500.0 mc





Fruit and Kheer



1) 16-20 Watermelon balls or deseeded lychees, 1-2 sheets of varq (silver sheets)

2) ¼ cup plus 2 tsp sugar or to taste, 1 kg milk, 200 gm paneer, very finally grated.

3) ¼ tsp kesar – soaked in 1 tsp rose water

4) Garnish

5) A few rose petals, a few green pistas- soaked peeled and sliced


1) Make balls of the fruit with a melon scooper or peel and carefully deseeded the lyches, keeping the lychees whole.( put one grape or a blanched almond in each lychee in place of the seed.)

2) Open up varq carefully, place 3 fruit balls, leaving some place in between the fruits. Carefully lift the paper beneath the varq to coat the fruit with it. Keep some fruit without varq. Keep the fruit covered in the refrigerate.

3) Cook milk in a kadahi till it reduced to half of its quantity. Add sugar , grated paneer and saffron along with the rose water and cook for 2-3 minutes till sugar dissolves or till you get a kheer like consistency. Remove from fire. Cool then keep it in the fridge.

4) At the time of serving , mix it well. Transfer to a shallow serving dish. Top the kheer with fruit. Garnish with rose petals and sliced pistas, serve chilled.


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