Sweet Snacks Archives - Indian Vegan Cookbook

Mugache Ladoo (Sweet Whole Green Gram Balls)

Moong beans are one of the best sources of protein as they’re rich in many essential amino acids. (Essential amino acids are those that your body is unable to produce on its own.) Also, the carbohydrates in moong beans seem to be easier to digest than those found in other legumes and are therefore less likely to cause flatulence compared to other types of legumes. Sprouted moong beans contain fewer calories and more free amino acids and may contain as much as six times more antioxidants than regular mung beans than unsprouted ones. Sprouting also reduces the level of phytic acid, which is an antinutrient that can reduce the absorption of minerals like zinc, magnesium and calcium. Mung beans contain many healthy antioxidants, which help neutralize potentially harmful molecules known as free radicals. High amounts of free radicals are linked to chronic inflammation, heart disease, cancers and other diseases. Test-tube studies have found that antioxidants from mung beans can neutralize free radical damage linked to cancer growth in lung and stomach cells. Moong beans are believed to have anti-inflammatory properties that help protect against heat stroke and high body temperatures. Research also shows that mung beans may have properties that can lower LDL or bad cholesterol. Moreover, moong beans may help lower blood pressure as they’re a good source of potassium, magnesium and fibre. Moong beans are high in fibre so are great for digestive health and the soluble fibre (called pectin) in found in moong beans can help keep your bowels regular by speeding up the movement of food through the intestine. Moong beans, like other legumes, also contain resistant starch, which works like soluble fibre that helps nourish your healthy gut bacteria. The bacteria then digest it and turn it into short-chain fatty acids — butyrate, in particular, which has been shown to nourish colon cells, boost the gut’s immune defences and even lower the risk of colon cancer.

Myndoli Kelya Chi Halwo (Myndoli Banana Halwa)

The Myndoli banana, also known as the Moira banana, is a large culinary-type banana that is popular in Goa, India. It is cultivated in areas along the tributaries of the Chapora and Mapusa rivers, particularly in Pernem, Bicholim, and Bardez talukas. The Myndoli banana is deeply ingrained in Goan culture and is a valuable gift, particularly during festivals and celebrations. These bananas are fleshier than most other bananas, have a tusk-shaped appearance, are long and large in size, and are distinctively sweet in taste. The skin of the Myndoli banana naturally transforms from green to golden as it ripens and develops black spots. Myndoli bananas are used in various dishes like halwas, sheera, etc. as well as in shakes. Like most bananas, the Myndoli banana is also a nutritional powerhouse and is rich in energy because of the naturally occurring sugars. It also provides vitamins like vitamin C, minerals like potassium and magnesium and a good amount of fibre. Vitamin C is important for immune function and antioxidant protection. Potassium is essential for heart health and fluid balance. magnesium plays a big role in making our body work right. More than 300 chemical reactions inside our body depend on this valuable mineral. Without magnesium, our muscles can’t move properly, and our nerves can’t send and receive messages. Magnesium also keeps the heart rhythm steady, blood sugar levels balanced, and our joint cartilage healthy. It helps the body make protein, bone, and DNA. Dietary fiber aids digestion and can contribute to feelings of fullness.

Panah (Mango Jaggery Drink)

Recipe credit: Darshana Muzumdar Ingredients Method Note: Some people add mint leaves to flavour it but the original recipe needs only three ingredients.

Nachni Kapa (Finger Millet Pudding)

Millets are hardy small-seeded annual grasses that are cultivated as grain crops and grow in adverse weather conditions. They also require much less water and care as compared to grains like wheat or rice.

Ragi, like most other millets, is usually soaked overnight or for at least 12 hours to ‘activate’ the fibre in it. It is then dried in the sun for a few hours before being roasted and powdered to be ready for use. Traditionally, we Indians harvested rain fed nachni, sprouted it to get the nutrients to an optimal level, dried it and then ground it to a fine powder. This powder was sieved to get the nachni ‘satva’, cooked in water, sweetened, and used to wean babies off mother’s milk.

Ragi/Nachni is rich in niacin (vitamin B3), and especially minerals like calcium and iron because of which it has traditionally been used to feed infants and babies and to keep anaemia at bay in children. Sprouted ragi is also rich in vitamin C that helps absorb iron better.

Ragi/Nachni (finger millet) is rich in complex carbohydrates which may help in preventing blood glucose levels from spiking after a meal as they take longer to digest thus releasing energy slowly and keeping one satiated for a longer time. The dietary fibre may help to control the ‘bad’ cholesterol and raise ‘good’ cholesterol levels and lower triglycerides. The soluble fibre in ragi absorbs cholesterol before it enters the bloodstream whereas the insoluble fibre acts like a prebiotic supporting the good bacteria in the gut.

Teel Poli (Sweet Sesame Seed Flat Bread)

The combination of sesame seeds and jaggery is a very common one in India and is used to make many traditional sweet dishes.
Sesame seeds contain protein, fiber, and healthy fats and are rich in calcium. Calcium is an essential mineral that supports the health and function of muscles, hormones, blood vessels and nerves. One tablespoon of sesame seeds provides 87.8 mg of calcium. Both the calcium and magnesium in the seeds may help to reduce blood pressure. Sesame seeds also provide B vitamins, vitamin E, and antioxidants. Sesame seeds are eaten as they are or are added as an ingredient to meals. Sesame seed oil is also used in cooking.
Jaggery is made using traditional methods of pressing and distilling palm or sugar cane juice. In India it is mainly made from sugar cane juice. Though jaggery contains more nutrients than refined sugar (which is only empty calories) because of its molasses content, it is still mostly sugar. The nutrients it contains are in small quantities and so any extra nutrients you get from jaggery come with a lot of calories and so should be eaten in moderation.

God Polay (Sweet Rice Flour Pancake Rolls)

Many cultures consider rice to be a staple grain because it contains vital carbohydrates that provide the body energy even though it contains less protein than other cereals. Carbohydrates can keep you energized and satisfied and are important for fuelling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fibre, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fibre, manganese, selenium, magnesium, and B vitamins.

Rassa Polay (Sweet Rice Pancakes)

Recipe credit: Darshana Muzumdar Serves 4 as part of a traditional Indian meal. Polay is the Marathi or Konkani word for dosas or pancakes. Pola

Kelyachi Muluke (Banana Fritters)

Bananas are well known for their health benefits and are therefore an excellent food for babies and children too. They are rich in potassium and magnesium that may help manage blood pressure and in turn diabetes, lower the risk of stroke, and keep your bones healthy. The soluble fibre in them can help keep your cholesterol and blood pressure in check, and help ease inflammation. A ripe banana is a good source of prebiotics or in other words the carbs that feed the good bacteria in the gut, helping to keep it in a healthy condition, pectin (another fibre) may help prevent constipation and soften stools, and the relatively high content of Vitamin C in them helps protect you from the effect of free radicals.
It’s important to note that you should always have them on an empty stomach, especially to reverse lifestyle diseases like hypertension and diabetes.

Gul Pohe (Pressed Rice in Jaggery and Coconut)

Poha is made by soaking the rice and then flattening and drying it. It can be considered to be an uncooked form of rice yet doesn’t really need to be cooked to be consumed. It has a reasonable amount of carbohydrates, some potassium, sodium and protein, and is easily digested.

Coconuts have been grown in India for centuries and have traditionally been used in both savoury and sweet dishes. Coconuts are considered a source of healthy fat, but the fat will add up if they are consumed in the form of coconut milk or oil. Also, they contain small amounts of saturated fats and so should be eaten in smaller quantities. Eaten grated or in pieces, they are a great source of fibre and so help digest the fat in them more easily and also keep the quantity consumed lower. The fat in coconuts is easier for the human body to digest and they don’t contain cholesterol like animal fats Coconut also contains iron, manganese, copper and magnesium, which aid in protecting against disease and ease inflammation in the body.

Sweet Potato Hashale

Sweet potatoes are not only delicious to eat, but they are also very rich nutritionally. The high content of vitamins A and C, calcium, magnesium and potassium all help to improve the immune system and the functioning of organs like the eyes, heart and kidneys. They are also rich in antioxidants that help to take care of free radicals in the body and keep it younger. They may help in reversing diseases like diabetes, heart disease, and even cancer. Apart from that they prevent adding unhelpful and unnecessary weight. They are best had boiled or steamed to keep the glycemic index low.