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How to make protein brownies | Healthy and delicious Laddu | Eat one brownie a day for calcium, hemoglobin, protein | How to make protein Laddo/Laddu | Eat one Laddoo a day to increase calcium, hemoglobin, protein
- Preparation Time: 20 minutes
- Cooking Time: 20 minutes
- Total Time: 40 minutes
- Servings: Makes approximately 20 laddoos
1. Introduction:
Step into a world where taste meets nourishment with our recipe
for Nutritious Sesame Peanut Laddoos. In today's fast-paced lifestyle, finding
snacks that are both delicious and nutritious can be a challenge. However,
these laddoos offer the perfect solution, combining the rich heritage of Indian
Sweets with the health benefits of sesame seeds, groundnuts, and flax seeds.
Join us on a journey as we delve into the history, cultural significance, and
health advantages of this beloved recipe, suitable for any occasion and enjoyed
by people of all ages.
2. History and Cultural Significance:
Laddoos hold a cherished place in Indian culinary tradition, with
roots that stretch back through centuries of history. These sweet treats are
not merely snacks but symbols of joy, prosperity, and togetherness, often
prepared during festivals, celebrations, and religious ceremonies. Every region
of India boasts its own unique variations of laddoos, showcasing the diverse
flavors and culinary expertise of the country. Sesame Peanut Laddoos pay homage
to this rich heritage while adding a modern twist with their nutritious
ingredients, making them a beloved favorite in households across the nation.
3. Importance and Occasions:
Sesame Peanut Laddoos are more than just sweets; they are an
integral part of Indian culture, enjoyed during festivals like Diwali, Raksha
Bandhan, and Makar Sankranti. These occasions serve as opportunities for
families and communities to come together, share laughter, and create lasting
memories. Additionally, laddoos are often offered as prasad in temples,
symbolizing blessings and divine grace. Beyond festivals, these laddoos are
perfect for any gathering or celebration, adding sweetness and warmth to every
occasion.
4. Who Can Enjoy It?
1. Children: These laddoos are a delightful treat for
children, offering a sweet and nutritious snack option. Packed with essential
nutrients like calcium, protein, and healthy fats, they are perfect for growing
kids who need energy and nourishment.
2. Adults: Whether you're looking for a midday
pick-me-up or a post-workout snack, these laddoos are an excellent choice for
adults of all ages. With their heart-healthy ingredients and balanced
nutritional profile, they provide sustained energy and satisfy cravings.
3. Health-Conscious Individuals: For those who
prioritize health and wellness, these laddoos offer a guilt-free indulgence.
Made with natural, wholesome ingredients and free from artificial additives,
they align with a clean eating lifestyle.
4. People with Dietary Restrictions:Sesame
Peanut Laddoos are suitable for many dietary preferences and restrictions. They
are vegetarian and can be made vegan by using jaggery powder instead of solid
jaggery. Additionally, they are gluten-free, making them suitable for
individuals with gluten sensitivities or celiac disease.
5. Elderly Individuals: With
age, maintaining bone health becomes increasingly important. The calcium-rich
sesame seeds in these laddoos make them beneficial for elderly individuals looking
to support bone strength and prevent osteoporosis.
6. Those with Heart Health Concerns: Flax
seeds and groundnuts are known for their heart-healthy properties, making these
laddoos a smart choice for individuals looking to improve cardiovascular health
and manage cholesterol levels.
7. Anyone Craving a Nutrient-Dense Snack: Whether
you're at work, school, or home, these laddoos provide a convenient and
satisfying snack option. They are portable easy to store, and offer a flavorful
combination of sweet and nutty flavors.
In essence, Sesame Peanut Laddoos are a versatile snack that can
be enjoyed by a wide range of individuals, making them a beloved favorite in
households across cultures and generations.
5. Ingredients:
Let's dive into the culinary adventure of making Nutritious Sesame
Peanut Laddoos. Here's what you'll need:
1. Sesame
Seeds - 500g
2. Groundnuts
- 500g
3. Flax
Seeds (avisa seeds) - 500g
4. Jaggery -
750g
5. Cardamoms
– 10
6. Detailed Cooking
Instructions:
1. Begin by heating a kadai or pan over medium flame.
2. Add the sesame seeds and roast them until they emit a delightful
aroma and turn golden brown.
3. Transfer them to a plate to cool. Next, roast the groundnuts
until they are fragrant and nicely browned, then set those aside to cool
alongside the sesame seeds.
4. Now, roast the flax seeds and cardamoms until they become
fragrant, and then allow them to cool.
5. While the ingredients cool, grate the jaggery or chop it into
small pieces.
6. Grind the roasted sesame seeds, groundnuts, and flax seeds
together in a mixer until you achieve a coarse powder consistency.
7. Then, add the jaggery paste or powder to the mixture and
thoroughly combine all the ingredients.
Forming the Laddoos:
8. Now, it's time to shape the mixture into laddoos!
9. Take a small portion of the mixture and roll it between your
palms to form a round ball.
10. Repeat this process until you have used up all the mixture,
yielding a batch of delicious and healthy laddoos.
7. Health Benefits and Uses:
1. These laddoos not only satisfy your sweet cravings but also
offer a plethora of health benefits.
2. Sesame seeds are rich in calcium, an essential nutrient for
bone health. Incorporating sesame seeds into your diet can help strengthen bones
and prevent osteoporosis.
3. Flax seeds are known for their heart-healthy properties and
cholesterol-lowering effects.
4. Including flax seeds in your diet can promote better
cardiovascular health and reduce the risk of heart disease.
5. Groundnuts are a good source of healthy fats, providing
essential nutrients like monounsaturated and polyunsaturated fats that support
heart health and overall well-being.
8. Nutritional Information:
Each serving of Nutritious Sesame Peanut Laddoos is packed with essential
nutrient, making them a wholesome snack choice. These laddoos are rich in
calcium, protein, fiber, and healthy fats, providing a balanced nutritional
profile. With no added preservatives or artificial ingredients, they offer
pure, natural goodness in every bite. Enjoy them and part of a balanced diet to
reap the numerous health benefits they have to offer.
To provide an accurate nutritional breakdown for Nutritious Sesame Peanut Laddoos. Here’s an approximate nutritional breakdown per laddoo, assuming the recipe makes 20 laddoos:
Nutritional Information (Per Laddoo)
- Calories: 120-150 kcal
- Protein: 4-6 g
- Fat: 8-10 g
- Saturated Fat: 1.5-2 g
- Carbohydrates: 12-15 g
- Sugar: 8-10 g (from jaggery)
- Fiber: 2-3 g
- Calcium: 100-150 mg
(from sesame seeds)
- Iron: 1-2 mg
- Magnesium: 50-70 mg
- Potassium: 150-200 mg
Breakdown of Key Ingredients
- Sesame Seeds: Rich in calcium, iron, and healthy fats. Provides protein and fiber.
- Groundnuts (Peanuts): Source of healthy fats, protein, and some
vitamins and minerals.
- Flax Seeds: High in omega-3 fatty acids, fiber, and protein.
- Jaggery: Adds natural sweetness and provides iron and small amounts of
vitamins and minerals.
Health Benefits
- Calcium: Supports bone health and prevents osteoporosis.
- Protein: Essential for muscle repair and overall growth.
- Fiber: Aids digestion and helps maintain a healthy gut.
- Healthy Fats: Support cardiovascular health and provide
sustained energy.
- Iron: Essential for oxygen transport in the blood and overall energy
levels.
Enjoy these laddoos as part of a balanced diet to benefit from their rich nutritional profile.
9. Cooking Tips and Variations:
1. For optimal flavor and texture, ensure that the sesame seeds,
groundnuts, and flax seeds are roasted evenly, taking care not to burn them.
2. Experiment with variations by adding chopped nuts, dried
fruits, or spices to customize the laddoos to your taste preferences.
3. Adjust the sweetness by varying the amount of jaggery according
to your preference.
4. Store the laddoos in an airtight container to maintain
freshness and enjoy them whenever cravings strike.
10. Presentation and Servings:
To elevate the presentation, roll the laddoos in finely chopped
nuts or desiccated coconut before serving. Arrange them on a decorative platter
or in colorful boxes to make them visually appealing, perfect for gifting or
sharing with loved ones. Serve these laddoos alongside a cup of hot chai or as
a sweet ending to any meal. Whether enjoyed as a snack or dessert, Nutritious
Sesame Peanut Laddoos are sure to delight your taste buds and nourish your
body.
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