Ever notice how your hand automatically reaches for something sweet when you are under pressure or feeling blue? Sugar hits the spot when a quick fix seems in order. But it’s a roller-coaster ride—the higher the lift, the harder the crash; in the aftermath you end up more stressed and depressed than before. Does this mean we should deprive ourselves of sweets completely?
Sweets are one of the six tastes necessary for a balanced diet. If we deny our body the sweetness it needs in small quantities, then the balance among the tastes is disrupted, and we tend to overindulge by way of compensation. Some measure of sweetness is necessary to preserve balance. If you balance sugar with protein, fat, and carbohydrate, it won’t have a jarring effect on the body because it will enter the system more slowly. Consequently, you’ll be spared the rapid rise and equally rapid fall in your blood sugar level, which causes emotional highs and lows.
I have collected a few of my all-time favorites to satisfy both Western and Eastern palates. They’re delicious and healthy. Most are high in protein—in the form of dairy and nuts. The recipes offer a choice of sweeteners and incorporate seasonal fruits, as either ingredients or toppings. Unless otherwise specified, the recipes serve 4–6 people.
Celebrate Pakistan’s 64th Independence Day with these Sweet dishes and spread the joy and happiness around you. Try to reach and mingle with those affected by worst ever floods and celebrate with them the day off.
Happy Birthday Pakistan!
Kheer
Of all Indian sweets, kheer is considered to be the most sattvic. It is delicate, mild, nourishing, and easy to digest, so it keeps the mind light for meditation.
1⁄2 gallon whole milk
3⁄4 cup rice (preferably basmati)
1⁄2 cup sugar or other sweetener
1⁄4 cup grated fresh or dried coconut (optional)
1⁄4 cup raisins (optional)
1⁄4 cup cashews (optional)
1⁄4 teaspoon coarsely ground fresh green cardamom
10 strands saffron, ground
1⁄8 cup slivered almonds (for garnish)
On high heat, bring the milk to a boil. If you are using low fat milk be careful, as it scorches easily. Put the rice in a strainer and rinse it with cold water before adding it to the boiling milk. Stir the mixture, making sure the rice doesn’t stick to the bottom, until the milk starts to boil again. Reduce the heat to medium and simmer for 10 minutes. Then reduce the heat to low. While the rice is cooking, crack the cardamom pods and grind them with a mortar and pestle. Then grind the saffron separately in the mortar with 1⁄4 teaspoon water. When the rice is done and the milk is thick, turn the heat off and stir in the green cardamom and saffron. Add the sweetener of your choice and the coconut, raisins, or cashews. Pour the kheer into a serving dish and garnish it with almonds. It may be served warm or cold.
Peanut Butter Cookies
A classic treat for kids of all ages. Packed with protein, they’re great anytime.
3 3⁄4 cups whole-wheat flour
4 teaspoons baking powder
1⁄2 cup nonfat milk powder
1 cup butter
1 cup peanut butter
2 teaspoons vanilla
2 cups turbinado sugar
Milk as needed
2 cups chocolate chips or peanuts (optional)
Blend butter, sugar, peanut butter, vanilla, and baking powder. Sift the dry ingredients together. Add them to the butter mixture with the peanuts or chocolate chips (if you are using them), and mix with your hands. Add milk as needed to make the dough soft.
Make 1-inch diameter balls, and put them 2 inches apart on a cookie sheet. Press down with your fingers or the palm of your hand, and bake at 350º for 10 minutes. Makes approximately 3 dozen cookies.
Custard Delight
This delectable custard makes an elegant party dessert, yet it’s easy to make.
2 cups whole milk
11⁄2 tablespoons white flour
1 tablespoon agar-agar
1 teaspoon vanilla
2 tablespoons sugar
Topping
