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Prep Time15 min
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Cook Time15 min
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Serving3
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A single serving of this sweet potato pudding provides only 130 kcal. This is an ideal navaratri fasting recipe for your weight loss diet and fasting diet. If you are on Navaratri fasting and crave for sweet, sweet potato pudding also called as Shakarkandi Kheer is an ideal dessert to satisfy your tongue without stressing your tummy.
Highlights of sweet potato pudding
- Sweet potato pudding is quite low in calories and has descent number of proteins.
- It has low carbs as compared with other sweets/ desserts.
- The dessert contains 12.89% protein, 37.67% carbs and 49.04% fats by calories.
- Total free sugar in this sweet potato pudding recipe is less than 10%
- No artificial sugar is used for making this Shakarkandi Kheer, it is naturally sweet.
The best time to have Sweet Potato Pudding
This sweet potato pudding can be taken as any meal especially during Navaratri or fasting time.
Read more healthy recipes
Ingredients
Ingredients of sweet Potato kheer
Sweet Potato Pudding nutrition facts compared with male and female RDA
Serving size: 1 sweet potato pudding
Macros
Calories in sweet potato pudding
a. Calories in sweet potato pudding are 130.3 kCal; as much as 6.52 % of male DRI of 2000 kCal. Therefore, it can attain 8.69 % of female DRI of 1500 kCal.
b. Protein forms 12.89 % of the calories
c. Carbs form 37.67 % of the calories in sweet potato pudding.
d. Fats form 49.04 % of the calories.
Macros in sweet potato pudding
a. Protein in sweet potato pudding – 4.2 gm, particularly 5.60 % of male DRI of 75 gm. Further, it can complete 7.47 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in sweet potato pudding – 12.27 gm, therefore, is 4.46 % of male DRI of 275 gm. Therefore, it can achieve 5.95 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in sweet potato pudding – 7.1 gm, notably 10.65 % of male DRI of 66.67 gm. As a result, a woman gets 14.20 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in sweet potato pudding – 1.59 gm, thus is, 4.18 % of male DRI of 38 gm. Consequently, females get 6.36 % of female DRI of 25 gm.
e. Soluble Fibre – 0.31 gm, particularly 3.10 % of male DRI of 10 gm. Consequently, females will get as much as 3.14 % of female DRI of 9.86 gm.
f. Total Free Sugar – 5.59 gm, which is not only 9.32 % of male DRI of 60 gm but also 11.18 % of female DRI of 50 gm.
Vitamins in sweet potato pudding
a. Vitamin A – 139.06 mcg, as much as 15.45 % of male DRI of 900 mcg. Furthermore, women can get as much as 19.87 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.05 mg, particularly 4.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 4.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.27 mg, notably 1.69 % of male DRI of 16 mg and 1.93 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.06 mg, thus is, 4.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.93 mcg, therefore, is 9.77 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 10.66 mcg, as much as 2.67 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 5.01 mg, therefore, is 5.57 % of male DRI of 90 mg. Further, it is 6.68 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.42 mcg, notably 8.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.68 mg, thus is, 4.53 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.67 mcg, as much as 0.56 % of male DRI of 120 mcg and 0.74 % of female DRI of 90 mcg.
Minerals in sweet potato pudding
a. Calcium – 128.78 mg, particularly 12.88 % of DRI of 1000 mg for males and females.
b. Phosphorus – 122.65 mg, therefore, is 17.52 % of DRI of 700 mg for males and females.
c. Iron – 0.47 mg, notably 5.88 % of male DRI of 8 mg and 2.61 % of female DRI of 18 mg.
d. Magnesium – 22.06 mg, thus is, 5.52 % of male DRI of 400 mg and 7.12 % of female DRI of 310 mg.
e. Copper – 120 mcg, as much as 13.33 % of DRI of 900 mcg for males and females.
f. Manganese – 0.13 mg, particularly 5.65 % of male DRI of 2.3 mg and 7.22 % of female DRI of 1.8 mg.
g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.51 mg, notably 4.64 % of male DRI of 11 mg. At the same time, women get 6.38 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 1.23 mcg, as much as 2.24 % of DRI of 55 mcg for males and females.
k. Cholesterol – 15 mg,
l. Potassium – 194.73 mg, as much as 4.14 % of DRI of 4700 mg for males and females.
m. Sodium – 30.57 mg, particularly 2.04 % of DRI of 1500 mg for males and females.
n. Omega 3 – 29.88 mg, therefore, is 4.98 % of DRI of 600 mg for males and females,
o. Omega 6 – 489.25 mg, not only 81.54 % of DRI of 600 mg for males and females.
Directions
Take a small piece of sweet potato, wash and boil it.
Now peel the skin of the sweet potato.
With the help of greater, grate it. Keep it aside.
Heat a pan, add ½ tsp ghee to it.
Now take 5 almonds and 5 cashew, chop it finely.
Add finely chopped nuts to the pan, fry for 2 - 3 min in slow flame.
Now take it out in a plate or bowl.
In the same pan add grated sweet potato, fry for 2 - 3 min.
No need to add ghee to it, add 10 - 12 spoons of water and cook it for 2 min.
Then add 300 ml milk.
Cook for 5 min in medium flame.
To make this recipe sweet I am adding here dates, I am using soft dates. If you have hard dates, take 5 small dated and deseed it and add hot water and keep it aside for 10 min. Then add it in mixer grinder and make fine paste of it.
As I am using soft dates they mix easily with pudding.
Now add few pinches of cardamom powder and few stands of saffron, mix well.
Switch off the flame, keep it aside for 10 min.
Once pudding cool down, serve it.
Garnish with fried nut sad add few stands of saffron.
Our healthy kheer is ready to serve.
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