What to eat during pregnancy – Calcium rich Food – Fruit Kheer

It is the most common type of sweet served during the fasting or vrat days. Sabudana fruit kheer is my favorite kheer, I made this often. It is very easy to prepare as well the fruit punch make this dish very – very healthy and delicious. You can also have this kheer during pregnancy.

Protien Rich Food

Main ingredients of Fruit kheer are Sabudana, vermicelli, milk and fruits

As we know kids are very fizzy they usually don’t eat fruits, so it is the best option to mix fruits in kheer, ice creams, chocolates and other recipes. Fruit kheer is easily digestible as well as rich in nutrients. We can consider Fruit kheer as breakfast recipes.

Sabudana is loaded with energy and carbohydrates it is best for pregnant ladies, during pregnancy a mother need extra energy, calcium, proteins as well as other nutrients, to nourish her – self and foetus.

Health benefits of Fruit kheer

  • Fruit kheer is Protein rich food.
  • Fruit kheer is calcium rich food
  • It is a good source of energy as well as antioxidants. Such as vitamin A, vitamin B, Vitamin C.
  • Fruit kheer contain fair amount of vitamin D also.
  • It contain good amount of minerals such as iron, magnesium, phosphorus, copper, zinc and other nutrients.

 

Kheer 2-001

 

Serving size – 5

Cook time – 30 minutes

Shelf life –  1 day (store in fridge)

Ingredients

Kheer 5-001

Vermicelli (sevai) – 20 g

Sago (sabudana) – 80 g

Banana – 1no (50 g)

Apple – 1 no (100 g)

Pomegranate – 1 no (100 g)

Lichi – 3 no (10 g lichi flesh)

Mango – ½ piece (30 g)

Cashew nut – 10 g

Almonds – 10 g

Raisin – 10 g

Dry fig – 3 no (30 g)

Elayachi (cardamom) – 2 no

Milk – 1 lit

Sugar – as per taste

Ghee – 1 tsp

Method

1-Soak sabudana (sago) in water for 2 hours.

Kheer 7

2-Strains the water keeps it aside.

Kheer 8

3-Soak vermicelli for 10 min.

Kheer 6

4-Soak dry fig, almonds and raisin in water for 1 hour.

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5-In grinder add soaked dry figs, banana, some almonds, some raisin, some cashew nut and sugar add little water. Make a paste of it.

banana shake 2

6-Boil milk when its starts become thick add sabudana (sago) to it. Stir it. Cook it at least 20 – 25 minutes or until sabudana (sago) done. Cook it in low to medium flame only. Then add vermicelli to it. Mix it. Cook for 5 minutes.

kheer3

7-Heat a pan add ghee add remaining nuts to it fry for a while. Add this to kheer. At last add nuts sugar paste to it. Crush cardamom. Mix it into boiling milk. Stir well.

8-Wash and peel mango and pomegranate, separate the lichi flesh from fruit. Keep it aside. Chop fruits into small pieces.

9-After cooling the kheer refrigerate it for 30 minutes. While serving add finely chopped fruits to kheer.

10-Delicious fruit kheer is ready. Serve it.

Tip – when kheer cools down sabudana absorb almost all milk. If you want add ½ cup of milk to it before serving.

Nutritional Information of Fruit Kheer recipe

Energy kCal – 1 456.6,

Protein, gm – 41.5,

Carbohydrates, gm – 193.2,

Fat, gm – 57.8,

Dietary Fiber, gm – 9.1,

Vitamin A, mcg – 1476.7,

Vitamin B1, mg – 0.8,

Vitamin B2, mg – 2.2,

Vitamin B3, mg – 3.0,

Vitamin B6, mg – 0.0,

Vitamin B9 Folic Acid, mcg – 85.0,

Vitamin B12, mcg – 1.4,

Vitamin C, mg – 50.0,

Vitamin D, mcg – 10.0,

Vitamin E, mg – 3.0,

Vitamin K, mcg – 0.0,

Calcium, mg – 1307.5,

Phosphorus, mg – 1148.0,

Iron, mg – 8.7,

Magnesium, mg – 235.0,

Copper, mcg – 906.4,

Manganese, mg – 1.4,

Molybdenum, mcg – 0.0,

Zinc, mg – 2.0,

Chromium, mcg – 66.0,

Selenium, mcg – 3.0,

Omega 3, mg – 43.0,

Omega 6, mg – 8.7

 

Post Author: Diet kundali

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