Holi, the festival of colors, is a time for celebration, fun, and indulgence. While it’s a joyous occasion, it’s also an opportunity to enjoy traditional sweets that have been a staple of the festivities for generations. However, for those who are looking to maintain a healthy lifestyle or manage their sugar intake, the traditional Holi sweets can pose a challenge. Luckily, there’s a simple solution—monk fruit sweetener!
Monk fruit, a natural sweetener derived from the monk fruit plant, is gaining popularity as a healthy alternative to sugar. It’s calorie-free, has zero glycemic impact, and is a great choice for people following low-carb, keto, or diabetic-friendly diets. This blog will guide you through making two classic Holi sweets—Gujiyas and Thandai—using monk fruit sweetener to keep the festive spirit alive while promoting a healthier lifestyle.
Monk fruit, also known as Luo Han Guo, is a small, green melon native to Southeast Asia. The fruit’s extract is up to 250 times sweeter than sugar but contains no calories or carbs. It’s also a great option for people with diabetes as it doesn’t cause a spike in blood sugar levels. Monk fruit sweetener can be used as a 1:1 sugar substitute, making it an easy swap in most recipes.
Using monk fruit sweetener in Holi sweets can help you reduce your sugar intake without sacrificing taste or texture, making your favorite treats healthier.
Healthy Gujiyas with Monk Fruit Sweetener
Gujiyas are one of the most popular sweets enjoyed during Holi. These deep-fried pastry pockets are typically filled with a sweet mixture of khoya (milk solids), dry fruits, and sugar. While delicious, they can be high in sugar and calories. Let’s make them healthier by swapping sugar for monk fruit sweetener.
Ingredients for Healthy Gujiya Dough:
- 1 cup whole wheat flour (or a gluten-free flour blend)
- 2 tbsp ghee or coconut oil (for a healthier fat option)
- 1/4 cup monk fruit sweetener (adjust to taste)
- A pinch of salt
- Water (as needed to knead the dough)
Ingredients for Healthy Gujiya Filling:
- 1/2 cup unsweetened khoya or paneer
- 2 tbsp monk fruit sweetener
- 1/4 cup chopped mixed dry fruits (cashews, almonds, pistachios, raisins)
- 1/2 tsp cardamom powder
- 1 tbsp ghee
Instructions:
- Prepare the Dough: In a mixing bowl, combine the whole wheat flour, monk fruit sweetener, and a pinch of salt. Add the ghee or coconut oil and mix it in to form a crumbly texture. Gradually add water and knead the dough until it’s smooth and elastic. Cover and let it rest for 15 minutes.
- Make the Filling: Heat the ghee in a pan and sauté the chopped dry fruits for a couple of minutes. Add the khoya or paneer and stir until well combined. Add the monk fruit sweetener and cardamom powder, mixing everything together until the mixture becomes slightly thick. Remove from heat and allow it to cool.
- Shape the Gujiyas: Roll the dough into small balls and flatten them into round discs. Place a spoonful of the filling in the center of each disc. Fold the disc in half to form a semi-circle and seal the edges by pinching them together or using a fork.
- Fry the Gujiyas: Heat ghee or coconut oil in a pan for deep frying. Fry the gujiyas on medium heat until golden brown and crispy. Drain the excess oil on a paper towel.
- Serve and Enjoy: Let the gujiyas cool slightly before serving. These monk fruit-sweetened gujiyas will be just as delicious and festive without the sugar overload!
Also Read | Colorful Holi Desserts: Falooda & Custard-Based Sweets
Healthy Thandai with Monk Fruit Sweetener
Thandai is a popular drink enjoyed during Holi, made with a blend of milk, nuts, spices, and sugar. It’s known for its cooling properties, especially on warm, sunny Holi days. To make a healthier version of this drink, we’ll swap sugar with monk fruit sweetener and still preserve the authentic flavors.
Ingredients for Healthy Thandai:
- 2 cups milk (dairy or plant-based like almond or coconut milk)
- 1/4 cup mixed nuts (almonds, cashews, pistachios)
- 1 tbsp melon seeds (optional)
- 1 tsp cardamom powder
- 1/2 tsp black pepper powder (optional, for a spicy kick)
- 2 tbsp monk fruit sweetener (adjust to taste)
- 1 tbsp rose water or saffron (optional for flavor)
- Ice cubes (for serving)
Instructions:
- Soak the Nuts: Soak the mixed nuts and melon seeds in water for 4-6 hours or overnight. Drain the water and grind the soaked nuts and seeds into a fine paste using a little milk.
- Make the Thandai Base: In a saucepan, bring the remaining milk to a gentle boil. Add the nut paste, cardamom powder, black pepper powder (if using), and monk fruit sweetener. Stir continuously until the sweetener dissolves and the mixture is well combined. Allow it to simmer for 5-10 minutes.
- Cool and Flavor: Remove the thandai from heat and let it cool to room temperature. Add rose water or saffron if desired.
- Serve: Strain the thandai into glasses, add ice cubes, and garnish with crushed pistachios or almonds. Serve chilled and enjoy the refreshing, sugar-free thandai!
Why Monk Fruit Sweetener is a Great Choice for Holi Sweets
- Low Glycemic Index: Monk fruit sweetener has a negligible effect on blood sugar levels, making it a perfect choice for people with diabetes or anyone aiming to keep their blood sugar stable.
- Zero Calories: Since monk fruit contains no calories, it’s a great option for those who want to enjoy festive treats without worrying about excess calorie intake.
- Natural Sweetness: Monk fruit sweetener is all-natural and doesn’t have the aftertaste or digestive issues that can sometimes accompany artificial sweeteners.
- Gut-Friendly: Unlike sugar, monk fruit sweetener doesn’t promote inflammation or contribute to gut issues, which makes it a healthy alternative in your diet.
This Holi, you don’t have to choose between enjoying your favorite sweets and maintaining a healthy lifestyle. By using monk fruit sweetener as a sugar substitute, you can indulge in delicious gujiyas and thandai without the guilt. These healthy alternatives let you celebrate the festival in a way that’s mindful of your health, while still keeping the festive joy alive.
So, go ahead and enjoy the colorful, sweet side of Holi—without compromising on your wellness goals!