This time of the year is full of many holidays and celebrations around the world. Every culture displays the joys and traditions of their holidays in part through their meals and sweet treats. Each of these celebrations differs in the how they are celebrated and the traditions surrounding them, but one common ground among all celebrations is the sharing of delicious cultural foods and desserts. Adding sweets can be good if eaten in moderation. Allow me to share with you some history about some of these traditions. 

This year, the Jewish Holiday of Hanukkah, which celebrates the rededication of Jerusalem's Temple in 164 B.C., will occur from sunset on 10 December and end by nightfall on 18 December. A common sweet treat enjoyed during Hanukkah (and other Jewish holidays) is Rulelach, which is a crescent-shaped pastry made with cream-cheese based dough and is topped with jam, chocolate, and dried fruit.  The American Holiday Thanksgiving will occur on 26 November, and the Christian Holiday Christmas will occur 25th December. A popular dessert that is shared on Christmas in America is Eggnog. Eggnog is a creamy milk based drink made with cream, sugar, whipped egg whites, and egg yolks. In India, the months of October-December are particularly filled with many Hindu religious holidays. For example, the Hindu Festival, Diwali, which celebrates the victory of light over darkness, good over evil, and knowledge over ignorance, occurred on 14 November. One important aspect of any holiday in Indian culture are the desserts. There are hundreds of types and variations of sweet treats across the country. You can explore the delicacies of Indian sweets while still eating well with whole and nutritious ingredients!

Holidays treats are delicious but often high in sugar and fat. The Dietary Guidelines for Americans recommends an intake of no more than 12 teaspoons or 48 grams of sugar per day. Eating a lot of added sugar can contribute to weight gain, high triglycerides, high cholesterol, and Type 2 Diabetes Mellitus. Fortunately, added sugar can be replaced with foods with natural sugar. These replacements are just as sweet and delicious and add natural sweetness to the dish. Maple sugar, coconut palm sugar, honey, and dates are all nutritious ingredients that you can substitute for sugar in your favorite dessert recipes.

One common sweet treat enjoyed during holidays in India is Barfi, which is typically a dense milk-based treat. The name “Barfi" derives from the Persian word Barf, which means snow. The texture of Barfi resembles fudge and is typically made with condensed milk and sugar. In this recipe, you can use dates as a healthy alternative to the sugar. Dates are a source of fructose, which is a natural sugar found in the fruit. Mejdool dates, which is one variety of dates, can be used as a natural sweetener in the form of date sugar, date syrup, or date paste. Dates are naturally packed with many antioxidants, which help to deactivate chemicals called free radicals that cause harm to the body¹. Dates have also been found to contain anti-inflammatory and anti-tumor properties². Mejdool dates contain a significant amount of vitamins, such as B-complex vitamins  that supports energy metabolism, heart health, bone and brain health and Vitamin C important to support immunity and enhance iron absorption in the body, as well a dietary fiber which aids in digestion⁴. The almonds present in this recipe are a great source of potassium, calcium, fiber, and protein³.

Coconut Barfi

            Ingredients:

• ½ cup Almonds
• 15 seedless Dates
• ¾ cup desiccated Coconut
• 3 tablespoons Milk
• 1 tablespoon Ghee
• 1 teaspoon Cardamom powder

            Directions:

1. Grease a baking sheet with a small amount of Ghee
2. Using a grinder, grind Almonds until they become a powder. Remove from grinder.
3. Add dates and milk to grinder to make a thick puree
4. Heat 1 tablespoon of Ghee in saucepan on medium-high heat. Add the dates puree and sauté for 5 minutes.
5. Add the almond powder and mix well into a dry dough.
6. Add the coconut and mix well. Take pan off of heat.
7. Add cardamom powder and mix.
8. Pour mixture onto the greased pan and press/spread mixture until flat.
9. Sprinkle some coconut on top and press with palm of hand.
10. Using a knife, cut the barfi into square or diamond-shaped cuts.
11. Let barfi cool completely, and then remove pieces.

Another delicious and refreshing Indian dessert is called Mango Fruit Salad. This treat uses just mango pulp, frozen vanilla yogurt, and as many of your favorite fruits as you would like! It is recommended that adults consume at least 4-6 cups of fruit each day¹. This creamy recipe is packed with sweet, fresh fruits and is a delicious way to meet this recommendation!

Creamy Mango Fruit Salad

Ingredients:    

• 3 cups chopped Mixed fruits (any of your preference)
• 15 ounces Mango pulp
• ¾ cup vanilla frozen yogurt

Directions:

1. In a large bowl, combine mango pulp and frozen yogurt; whisk well until smooth
2. Wash and chop all fruits into bite-sized pieces; add fruits to mango pulp mixture
3. Mix gently, cover, and refrigerate for 1-2 hours before serving.

Indian dessert like Barfi and Creamy Mango Fruit Salad are simple, fun, and delicious dishes to enjoy with family and friends. It is important be sure that all your meals consist of whole, nutritious foods that are limited in added sugar and fat, including dessert! The Coconut Barfi recipe replaces any added sugar that is typical for the treat with delicious and nutrient packed Mejdool dates. Fruit and dairy are the main components of the Creamy Mango Fruit Salad recipe, which makes the dish both healthy and tasty!  

This holiday season, surprise your family and friends by adding a non-traditional and nutritious dessert that your family will enjoy and may add a fun twist to your holiday meal.

1. All About the Fruit Group | ChooseMyPlate. Choosemyplate.gov. Published 2019. Accessed November 18, 2020. https://www.choosemyplate.gov/eathealthy/fruits

2. Al-Farsi* MA, Lee CY. Nutritional and Functional Properties of Dates: A Review. Critical Reviews in Food Science and Nutrition. 2008;48(10):877-887. doi:10.1080/10408390701724264

3. Are Almonds Good for You? 5 Reasons to Eat More of These Healthy Tree Nuts. University Health News. Published April 10, 2020. Accessed November 18, 2020. https://universityhealthnews.com/daily/nutrition/are-almonds-good-for-you-5-reasons-to-eat-more-of-these-healthy-tree-nuts/

4. Rahmani AH, Aly SM, Ali H, Babiker AY, Srikar S, Khan AA. Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. International journal of clinical and experimental medicine. 2014;7(3):483-491. Accessed November 18, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/ 

 
Author: Sangeetha Varghese, Dietetic Intern- 11/2020
Reviewed by: Ada Medina-Solorzano, Extension Agent, BS - UF/IFAS Palm Beach County Extension and Marilyn Martinez, MBA,RD,LD,IBCLC -Florida Department of Health in Palm Beach County

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