Kuch meetha ho jaye: Why Indians crave something sweet post-meals and healthy dessert alternatives to try

Ukadiche modak drizzled with ghee, jalebi dipped in rabdi, gulab jamun drenched in chasni or sheer khurma loaded with nuts and dates, the list of Indian desserts is exhaustive. Thus, it is natural for its citizens to love and crave sweets almost daily. Post-meal sugar cravings are common in India and you would surely agree.

"Culturally, sweets are deeply embedded in Indian cuisine and are often associated with celebrations, rituals, and hospitality. Traditionally, sweets are a sign of auspiciousness and are an integral part of festive meals, religious offerings, and even daily routines," seconds Neha Ranglani (@neharanglani__), a nutritionist and health coach.

"Additionally," Simrat Kathuria, CEO, head dietitian, The Diet Xperts says, "consuming sweets may help balance the palate after a meal rich in savoury or spicy flavours. Physiologically, consuming sugar triggers the release of serotonin, a neurotransmitter that can induce feelings of happiness and satisfaction."

Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and MRC adds, "Traditional sweets, no doubt, offer some health benefits and impart a feeling of happiness, should be consumed in the right quantity, balancing with other foods items."

Given that India has a countless list of sweets, experts say people can relish desserts post-meal without any guilt provided they are healthy alternatives to desserts loaded with sugar. Mid-day.com conversed with health experts on the right ways to enjoy desserts and sought healthy dessert recipes from chefs across India.

Why do we crave something sweet post-meals?
Sugar cravings are influenced by both physiological and psychological factors, illustrating the close connection between the mind and body. Kathuria elucidates, "Physiologically, cravings can arise from fluctuations in blood sugar levels after meals, hormonal imbalances related to hunger and satiety hormones like insulin and ghrelin, and the release of dopamine triggered by sugar consumption, which reinforces the desire for more. Psychologically, factors such as stress, anxiety, boredom, or habitual behaviours like having something sweet after meals can also lead to cravings. The mind-body connection is evident in how emotional triggers and stress can cause the body to release cortisol, increasing blood sugar levels and subsequently triggering cravings."

Is it a healthy practice to eat sweets after meals?
Eating a small portion of sweets after meals doesn't do much harm if done in moderation and if opting for healthier alternatives. However, indulging in high-sugar, high-calorie desserts regularly can lead to weight gain and other health issues like diabetes and heart disease, informs Ranglani.

Trinidade further states, "In the case of individuals with a history of non-communicable disease it is especially important to keep a check on blood sugar levels and balance the sweet treats. For instance, lunch and dinner being major meals are calorie dense; with carbohydrates contributing to the major quantity, hence glycaemic load of meals is relatively high. Adding desserts to such meals increases the glycaemic load further predisposing one to conditions like post-prandial hyperglycaemia and hypertriglyceridemia which in the long run may lead to impaired glucose tolerance, and atherosclerosis if not accompanied by adequate physical activity."

Which Indian sweets readily available in the kitchen can be consumed as healthy desserts?
All three nutrition experts share their recommendations:

Ranglani:
1. Dark chocolate: Rich in antioxidants, dark chocolate in moderation can satisfy sweet cravings and offer potential health benefits for heart health.

2. Dates stuffed with almonds: Dates are naturally sweet and high in fibre, while almonds add protein and healthy fats.

3. Sesame chikki: sesame seeds are rich in fibre and calcium and a chikki made with jaggery can make for a perfect healthy post-meal sweet.

Kathuria:
1. Fresh fruit chaat: A mix of seasonal fruits like mangoes, papayas, and pomegranates seasoned with chaat masala and lemon juice. This provides vitamins, minerals, and antioxidants, aids digestion, and boosts immunity.

2. Jaggery-roasted nuts: Nuts like almonds, cashews, and walnuts coated with melted jaggery offer protein, healthy fats, calcium, iron, sustained energy, and bone health.

3. Coconut Ladoo: Made from freshly grated coconut, jaggery, and cardamom, this ladoo provides healthy fats, fibre, and minerals, boosts metabolism, and aids digestion.

4. Ragi Halwa: A traditional dessert made from ragi flour, jaggery, ghee, cardamom, and nuts, is rich in calcium, iron, fibre, and gluten-free. It aids in weight management and promotes bone health. These alternatives offer sweetness with added health benefits, making them delicious and nutritious choices for satisfying post-meal cravings.

Trinidade:
1. Til Ladoo made with jaggery: Til is a good source of fibre, omega 3, zinc, calcium, magnesium making it heart-healthy, anti-inflammatory, and aids in good digestion, relieves constipation, is good for skin and maintains healthy hair.

2. Gajar Halwa: Carrots are rich in carotenoids, and vitamin A. Ghee and milk are rich in fats and help in the absorption of fat-soluble vitamins like vitamin A.

3. Rice Phirni: Milk, rice, cardamom, and nuts are rich in protein. This one is a low fat alternative compared to the other desserts.

4. Ragi ladoo: Dates, nuts, ragi, and ghee are the key ingredients rich in calcium, protein and fibre, that also offer the required energy to the body.

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Chef special healthy dessert recipes

Ragi Millet Ladoo
Ingredients:
Ragi flour - 1 cup
Sesame seeds - 2 tbsp
Desiccated coconut - 2 tbsp
Walnuts - 2 tbsp
Almonds - 2 tbsp
Soft Medjool dates or otherwise soak the date in warm water for 15 mins - 10-15
Cardamom cloves powdered - 4-5
Ghee - 1-2 tsp
Salt - 1 pinch

Method:
1. Blend the dates in a fine paste. Then start by roasting the ragi powder with one to two tablespoons of ghee, until it turns fragrant.

2. Then dry roast all the other ingredients individually. Now add all the ingredients into a large bowl and combine everything well. Shape them into small round ladoos.

Recipe by Neha Sahaya x The Pantry - Guilt-free goodness

No Bake Chocolate Coconut Date Balls
Ingredients:
Pitted Medjool dates - 8
Whole almonds (unsalted) - 1 cup
Dark chocolate chips - 2 tbsp
Oats - 2 tbsp
Water (to help it stick) - 2 tbsp
Unsweetened coconut (for rolling) or roll it in cocoa powder - 1/2 cup

Method:
1. Pour coconut onto a plate and set aside.

2. Place the rest of the ingredients (except coconut) into a food processor. Process about 30 seconds to a minute.

3. Wet hands (do this each time before you form the balls - it will help everything stick) and then form the mixture into ball shapes. The recipe should yield about 10.

4. Roll balls in coconut mixture or cocoa powder.

Recipe by Neha Sahaya x The Pantry - Guilt-free goodness

Barley and Saffron Baked Yoghurt
Ingredients:
Yoghurt - 400 gm
Dairy Cream - 400 gm
Milkmaid - 400 gm
Cooked Barley - 1/2 cup
Milk - 2 tbsp
Saffron - a pinch of threads
Sugar for taste

Method:
1. Soak the saffron threads in two tablespoons of warm milk for about 10 minutes to release their flavour and colour.

2. In a large bowl combine the yoghurt, cooked barley, milkmaid, cream, and sugar. Mix well till the sugar is completely dissolved.

3. Stir in the saffron milk in the yoghurt mixture.

4. Pour the mixture into a baking tray and bake it in a water bath for approximately 20 minutes at 165 degrees Celcius.

5. Remove the baked yoghurt from the oven and let it cool to room temperature. Once cooled, refrigerate for at least two hours to allow it to set completely.

6. Serve chilled.

Recipe by Mohammed Shahnawaz, Master Chef, ITC Grand Central

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Chia Seed Mango pudding
Ingredients:
Coconut milk - 1 cup
Cardamom powder - 1/4 tsp
Chia seeds - 1 tbsp
Honey / Maple syrup - 1 tbsp
Vanilla essence - 1/2 tsp
Ripe mango dice - 1

Method:
1. Pour the chia seeds into a medium-sized bowl and mix with the coconut milk, cardamom powder, vanilla and honey and thoroughly whisk everything together.

2. Place the chia seed bowl in your refrigerator for about an hour so the seeds will swell and yield a white jelly consistency.

3. Meanwhile while the chia seeds are being refrigerated prepare the puree by adding the mango pieces and cardamom powder to a blender.

4. Grab a glass and spoon some of the chia pudding to each glass then top with the mango puree. Repeat this step with each glass. Refrigerate or serve immediately.

Recipe by Chef Dheeraj Mathur, Cluster Executive Chef, Radisson Blu, Kaushambi, Delhi NCR

Wholesome Bliss Pudding
For pudding:
Ingredients:
Yoghurt - 70 gm
Banana - 1 (reserve three slices for garnish)
Oats - 20 gm
Honey - 5 gm
Carrot (grated) - 20 gm
Almonds (chopped) - 2
Walnuts (chopped) - 2
Raisins - 2

Method:
1. Blend the yoghurt and banana until smooth and creamy.

2. Gently fold in the oats, honey, grated carrot, chopped almonds, walnuts, and raisins.

3. Transfer the mixture to a serving bowl and refrigerate until chilled.

For topping:
Ingredients:
Dates (soft varieties, chopped) - 1
Mandarin slices - 3
Sliced fig - 1/2 (sliced)
Chopped almond -1
Chopped walnut - 1
Raisins - 2
Banana - additional slices
Honey - 5 gm
Oats - 2 gm

Method:
1. Arrange the chopped dates, mandarin slices, figs, chopped almonds, walnuts, raisins, and banana slices on top of the chilled pudding.

2. Drizzle with honey and sprinkle with oats for added texture.

3. Garnish with fresh mint leaves for a refreshing touch and serve.

Recipe by Chef Sourabh Craft of Food 2.0

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Ragi Cookies
Ingredients:
Ragi flour - 100 gm
Wheat flour- 30 gm
Besan flour - 10 gm
Organic jaggery - 30 gm
Organic cocoa/choco-chips -1tbsp
Virgin Coconut Oil/melted butter/ghee - 20 gm
Milk - 50 ml
Chopped nuts (cashews, almonds) - 20 gm
Organic Choco Chips - 5 gm
Baking powder - 1/4 tsp or a pinch

Method:
1. In a bowl, blend ghee or butter with jaggery powder with a whisk or blender until it froths and is creamy and fluffy or until ghee turns whitish.

2. Sieve and add ragi flour, wheat flour cocoa powder, baking powder, and chopped nuts add enough milk to make a chapati dough-like consistency.

3. Make lemon-sized balls of dough, flatten them, carve a design with a fork or toothpick, and garnish with nuts and choco chips.

4. On a greased porcelain or microwave-friendly tray, arrange the raw cookies and bake at 180 degrees Celsius for 10 minutes. You can also bake in a smaller cake tin/tray fitted into a wide pre-heated tawa or cooker for 10 minutes or until cookies turn light brown and crispy.

5. The tawa or cooker needs to have some table salt or dry sand on the floor of the tawa, preheated for 10 minutes before baking. Cool completely and serve and enjoy.

Recipe by Shilpa Kumar, in-house organic recipe curator, Akshayakalpa Organic

Frozen Banana Bites
Ingredients:
Ripe bananas - 2
Natural peanut butter or almond butter - 1/2 cup
Dark chocolate chips (70% cocoa or higher) - 1/2 cup
Coconut oil - 1 tsp

Method:
1. Slice the bananas into half-inch thick rounds.

2. Spread a small amount of peanut butter or almond butter on half of the banana slices.

3. Top with the remaining banana slices to make small sandwiches.

4. Place the banana sandwiches on a baking sheet lined with parchment paper and freeze for at least an hour.

5. In a microwave-safe bowl, melt the dark chocolate chips with the coconut oil, stirring every 20 seconds until smooth.

6. Dip each frozen banana sandwich halfway into the melted chocolate and place it back on the parchment paper.

7. Return to the freezer for another 15 minutes or until the chocolate is set.

Recipe by Shruti Keluskar, nutritionist, Cloudnine Group of Hospitals, Pune

Vegan, Gluten Free Buckwheat Orange and Hazelnut Friands
Ingredients:
Melted butter - 38 gm
Icing sugar - 63 gm
Buckwheat flour - 33 gm
Baking powder - 1/4 tsp
Salt
Chopped hazelnuts - 20-25 gms
Orange zest - 1/2 tsp
Orange essence (optional) - 1/2 tsp
Aquafaba - 100 gm
Cream of tartar (pinch)

For toppings:
Orange juice - 2-4 tsp
Icing sugar - 4 tbsp

Method:
1. Combine the butter and icing sugar and mix well. Add the orange zest to this and mix well.

2. Take another bowl, combine buckwheat flour, baking powder and salt and mix well. Add roughly chopped hazelnuts and mix.

3. Combine the above two ingredients, fold them well and incorporate.

4. Take another bowl and add the aquafaba, cream of tartar and then beat it on full speed till light and fluffy.

5. Meanwhile, grease your tray with oil.

6. Now, incorporate the aquafaba into the batter mixture. Cut and fold.

7. Scoop out the batter and add it to your cupcake mould.

8. Preheat the oven for 10 mins at 180 degrees Celcius.

9. Once the batter is in the mould bake it for 15 minutes.

10. For the topping, combine the orange juice and icing sugar and make it creamy.

Recipe by Just Appetite Culinary School

Anise Spiced Augar-free Dark Chocolate Marquise
Ingredients:
Water - 125 ml
Glucose - 125 gm
Sugar-free chocolate - 325 gm
Whipped cream - 375 gm
Gelatine - 10 gm
Aniseed powder - 10 gm

Method:
1. Heat the water and glucose together, then add chocolate into it and mix it.

2. Then add whipped cream, aniseed powder and gelatine into the above mixture and fold it nicely.

3. Then set in a tray and refrigerate it. Once done, serve chilled and relish.

Recipe by Chef Rajiv Vatsyayan, executive chef, Crowne Plaza Greater Noida