Healthier Diwali Recipes: A Fresh Take on Tradition

Dr. Shabana Parvez

Healthier Diwali Recipes: A Fresh Take on Tradition. It’s that time of year again when we Indians around the world celebrate Diwali, also known as the Festival of Lights. This festival marks the victory of good over evil, symbolized by light overcoming darkness. Along with the festivities, Diwali brings together food, family, and friends.

However, many traditional Diwali recipes use ingredients and cooking methods that are high in fat, sugar, and calories. In this article, I’ll share some healthier versions of traditional Diwali foods. These recipes are designed to be lower in calories and offer additional health benefits. I’ll explain the benefits of the chosen ingredients, focusing on their nutritional value.

I’ve selected three sweet recipes and two savory ones, all of which are vegan or vegetarian.

Sweet Recipes

1. Exotic Rice Pudding (Kheer) with Ash Gourd

Kheer is a staple sweet treat for almost every South Asian “Desi’ celebration & festivities. Traditionally, it is made with white rice and milk, and sometimes includes condensed milk or cream, garnished with fried nuts. This healthier version uses less rice, and the texture is enhanced with ash gourd (petha). Ash gourd is known for its detoxifying proerties, aiding in liver detoxification and gut cleansing.

Ingredients:

• 1 cup basmati rice
• 2 cups grated ash gourd (petha)
• 4 cups almond milk (or any plant-based milk)
• 1/4 cup jaggery or coconut sugar
• 1/4 teaspoon cardamom powder
• A handful of dry-roasted nuts (optional)

Instructions:

1. Wash and soak the rice for 30 minutes.
2. In a pot, bring the milk to a boil, then add the rice and cook on low heat.
3. Once the rice is halfway cooked, add the grated ash gourd.
4. Continue cooking until the rice and ash gourd are fully cooked.
5. Add jaggery or coconut sugar and cardamom powder. Stir well.
6. Garnish with dry-roasted nuts if desired.

Why I Like This Version: This kheer is lighter and incorporates ash gourd, which has high pranic energy and detoxifying benefits. The use of almond milk and a natural sweetener like jaggery or coconut sugar makes it healthier than traditional versions. Moreover, the reduction of refined sugar helps in managing blood sugar levels, making it suitable for people who are health-conscious or have dietary restrictions. The added nuts not only enhance the flavor but also provide a good source of protein and healthy fats, which contribute to a more balanced dessert option.

2. Flaxseed Burfi

Burfi is a popular Indian sweet made in various ways, typically with nuts, grains, and dairy. This version uses flaxseeds, which are a great source of fiber, omega-3 fatty acids, and phytoestrogens, providing numerous health benefits, including hormonal balance and improved skin health.

Ingredients:

• 1 cup flaxseed meal
• 1/2 cup almond flour
• 1/4 cup jaggery or honey
• 1/4 cup water
• 1 teaspoon cardamom powder
• A handful of chopped nuts

Instructions:

1. Combine jaggery and water in a pan, stirring until jaggery dissolves.
2. Add flaxseed meal and almond flour, stirring constantly to prevent lumps.
3. Add cardamom powder and mix well.
4. Pour the mixture into a greased dish, flatten it, and let it cool.
5. Cut into squares and garnish with chopped nuts.

Why I Like This Version: The use of flaxseeds provides a healthy dose of omega-3s and fiber, which are excellent for cardiovascular health. This version is lower in sugar and includes the benefits of flaxseeds, such as improved digestion, reduced inflammation, and potential cancer-fighting properties due to the presence of lignans. Additionally, flaxseeds are known to aid in weight management and improve cholesterol levels, making this a guilt-free indulgence. The use of jaggery or honey as a sweetener not only adds natural sweetness but also comes with additional minerals and nutrients compared to refined sugar.

3. Healthier Shakar Para

Shakar Para are deep-fried sweet treats. This recipe offers a healthier twist by using gluten-free flour and less inflammatory oils.

Ingredients:

• 1 cup gluten-free flour (such as cassava flour)
• 1/2 cup almond flour
• 1/4 cup coconut sugar
• 1/4 teaspoon baking soda
• 1/4 cup cold-pressed coconut oil or avocado oil
• 1 teaspoon cinnamon powder

Instructions:

1. Mix all the dry ingredients in a bowl.
2. Add coconut oil and knead into a dough.
3. Roll out the dough and cut into small squares.
4. Preheat an air fryer and place the squares inside. Spray with a little oil.
5. Air fry until crispy and golden brown.
6. Sprinkle with additional cinnamon powder while hot.

Why I Like This Recipe: Using an air fryer instead of deep frying significantly reduces the fat content, making it a healthier alternative while still achieving a deliciously crispy texture. The use of gluten-free flour makes it accessible to those with gluten sensitivities, and the coconut oil provides a stable, healthy fat suitable for high-heat cooking, reducing inflammation. Cinnamon not only adds a warm flavor but also has health benefits, such as regulating blood sugar levels and providing antioxidants. This version of Shakar Para is a delightful treat that combines tradition with mindful eating, allowing you to enjoy the festive flavors without compromising on health.

Savory Recipes

4. Aloo Tikki (Potato Cutlets)

Aloo Tikki is a versatile dish that can be a snack, a kid’s lunch item, or even a main meal. This recipe incorporates green peas, which add fiber and nutrients, and uses healthier cooking methods.

Ingredients:

• 4 medium potatoes, boiled and mashed
• 1/2 cup green peas, boiled and mashed
• 1/4 cup chopped onions
• 2 green chilies, finely chopped
• 1/4 cup fresh coriander, chopped
• 1 teaspoon cumin powder
• Salt to taste
• 1/4 cup gluten-free breadcrumbs or flax meal
• 2 tablespoons ghee or coconut oil

Instructions:

1. Mix all ingredients, except the breadcrumbs and oil, in a bowl.
2. Shape the mixture into small patties.
3. Coat each patty with breadcrumbs or flax meal.
4. Heat ghee or coconut oil in a pan and fry the patties until golden brown on both sides.

Why I Like This Recipe: Aloo Tikki is filling and nutritious, especially with the addition of peas, which are rich in protein, fiber, and vitamins. The use of ghee or coconut oil for frying enhances the flavor and provides a healthier fat option, which supports good cholesterol levels and heart health. The incorporation of green chilies adds a spicy kick and boosts metabolism, while cumin aids in digestion. By using gluten-free breadcrumbs or flax meal, this recipe becomes suitable for those with gluten intolerance and adds an extra layer of health benefits. These tikkis are versatile and can be served as a snack or part of a larger meal, making them a great option for any time of the day.

5. Next-Level Dal Makhani

Dal Makhani is a popular lentil dish, and this recipe adds a healthy twist with reduced butter and the inclusion of coconut milk.

Ingredients:

• 1 cup whole black lentils (urad dal)
• 1/4 cup red kidney beans
• 4 cups water
• 2 tablespoons ghee
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 cup coconut milk or Greek yogurt
• Salt to taste

Instructions:

1. Soak lentils and kidney beans overnight. Drain and cook in water until soft.
2. In a separate pan, heat ghee, add cumin seeds, and sauté onions until golden.
3. Add ginger-garlic paste, turmeric, and garam masala. Cook for a few minutes.
4. Add the tomato puree and cook until oil separates.
5. Add the cooked lentils and beans to the pan, mix well.
6. Stir in coconut milk or yogurt and simmer for 10 minutes.

Why I Like This Recipe: Using coconut milk instead of heavy cream reduces the saturated fat content and makes this dish suitable for those who are lactose intolerant or following a vegan diet. Coconut milk provides a rich, creamy texture while adding a subtle sweetness. Lentils and kidney beans are excellent sources of plant-based protein and fiber, making this dish hearty and satisfying. The spices used not only enhance the flavor but also offer numerous health benefits, such as aiding digestion (ginger and cumin) and lowering blood sugar levels (fenugreek). This version of Dal Makhani is a balanced, nutritious dish that aligns with modern dietary needs without compromising on the authentic taste.

These healthier takes on traditional Diwali recipes allow you to enjoy the festive flavors with less guilt. They focus on reducing fat and sugar content while enhancing the nutritional value. Try these recipes, and let us know how they turned out for you!

Wishing you all a safe and happy Diwali!

About the author

Dr. Shabana Parvez, MD, is the founder of Arlington Integrative Medical Center. She is board-certified by the American Board of Family Medicine, the American Board of Emergency Medicine, and the American Board of Lifestyle Medicine. A dedicated member of the Academy of Integrative and Holistic Medicine, Dr. Parvez is currently pursuing a Diploma in Naturopathic Medicine from the College of Medicine and the Healing Arts in Leicester, UK. She is also certified in contemporary cupping skills, Hijama therapy, and leech therapy. Multilingual, Dr. Parvez is fluent in Spanish, French, Urdu, Hindi, and Arabic, enabling her to connect with a diverse range of patients. Also add she is a foodie and loves to create recipes , cook and experiment with recipe hacks that make food healthier.

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