Phool Makhana Custard; (No Cream, No Sugar)

Phool Makhana is a nutritious ingredient, and its consumption fulfils the requirement of many micronutrients and is healthy option for snacking too.
So, it deserves diversification!
So, we brought you up another interesting, healthy and yummy phool makhana recipe.

Health Benefits

  • Good for the gut health.
  • Helps in reducing blood sugar levels.
  • Makes you feel satiated.
  • Gives an instant boost of energy.
  • Helps in lowering cholesterol levels.
  • Boosts the heart health.
  • Aids in weight loss and management.
  • Helps in building muscle mass.

Ingredients

Thick curd1 cup
Roasted peanuts2 tbsp.
Dry roasted makhana1 cup
Soft dates2-3
Jaggery powder1-2 tsp.
RaisinsSome
Peanut butter1.5 tsp.
Chopped black grapes1/4 cup.
Blueberries (Optional)Some
Orange1/2
Apple1/2

Directions

  • Dry roast the phool makhana in a pan.
  • Then, in a bowl, add curd, dates, peanut butter, jaggery powder, and raisins.
  • Mix them well.
  • Now, crush the peanuts in a pestle and mortar.
  • Add chopped grapes, apple, orange, and crushed peanuts into the bowl, and mix.
  • And now it’s time to add dry roasted phool makhana.
  • Mix well, and serve.
  • Enjoy the delicious ” Phool Makhana Custard”.

Nutritional Information

  • Curd is an excellent source if protein, calcium, phosphorus, magnesium, potassium, and vitamin B12.
  • Peanuts are an amazing source of fiber, fat and protein along with being rich in magnesium, folate, copper, and vitamin E.
  • Phool Makhana is jam-packed with the goodness of protein, and healthy carbs. It is also rich in calcium, magnesium, iron, and phosphorus.
  • Peanut butter is jam-packed with the goodness of protein, and essential micronutrients such as vitamin E, B6, magnesium, manganese, etc.
  • Jaggery is one of the best plant-based iron sources which is also rich in copper, zinc, and selenium.
  • Dates are an excellent source of plant-based iron, copper, zinc, and selenium.
  • Black grapes are rich in nutrients like Vitamins A, B-6, B-12, C and D, calcium, iron and magnesium.
  • Orange is the highest source of vitamin C.
  • Apples are a great source of fiber and vitamin C.

Nutritional Calculations

CaloriesCarbohydratesProteinFat
350 Kcal82 gm14 gm14 gm

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