One-time MasterChef contestant and former host of India Unplated on SBS Food, Sandeep Pandit, said: "Dates are the healthiest alternative to sugar if you are looking for guilt-free treats this festive season."
Pandit, the founder of Spice Angel, a website dedicated to Indian food traditions, shared two sugar-free recipes with SBS for Diwali this year.
Kheer (rice pudding) is a very popular dessert woven into the cultural fabric of India, forming an important part of many celebrations and special occasions.
Chef Sandeep's Diwali Recipe
Sugar-free rice and date kheer
Dates: A 'hero' ingredient
Kheer is known by other names including achaya, payasam and payesh.
Pandit chose to make a traditional kheer using dates and a vegan version using organic coconut milk. The vegan version does not require any cooking and can be prepared within minutes.
"My vegan friends often complain that Indian sweets are not vegan, so I whipped up this delightful alternative," he said.
Sandeep Pandit's sugar-free rice and date kheer with date and chia pudding. Credit: Nabeel Hasan
When choosing dates, he said he preferred to opt for good quality ones such as medjool due to their rich, chewy texture and lower glycemic index (GI) score.
"You can also use dried dates, but they will take longer to turn into molasses," he said.
He emphasised the benefits of dates as a 'hero' ingredient, noting that in comparison to other natural sugar sources like maple syrup and honey, dates were high in fibre and could be utilised as a natural thickener.
"There is a lot of medical research to indicate that dates do not give you a sugar spike," he added.
Sandeep Pandit's easy to make vegan chia and date kheer. Credit: Nabeel Hasan
Traditionally, natural sugar sources such as dates, anjeer and sugar cane were commonly used in preparing Indian sweets. This trend is making a comeback after years of processed sugar consumption and popularity.
So what happened in between?
Pandit said he believed colonisation may have been a contributing factor.
"When you are influenced by other cultures, it is sometimes seen as 'uncool' to adhere to traditions," he said.
Chef Sandeep's Diwali Recipe
Sugar-free vegan chia and date kheer
Sugar-free does not mean calorie-free
Indian sweets, despite being sugar-free, may not necessarily fall into the low-calorie category due to the use of ghee and maida (plain flour).
"Fats and carbohydrates have been demonised too much by Western food. If you eat and cook with oils that are naturally extracted or made traditionally, like ghee, that is fine," Pandit said.
"The key to eating everything is to do so in moderation."
DISCLAIMER: The information expressed in this interview is of general nature. This information may not be appropriate for your personal circumstances - contact your GP or expert health practitioner for clear advice on your situation.
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