Sweet potato pudding: A Special dessert for fasting diet

  • Prep Time
    15 min
  • Cook Time
    15 min
  • Serving
    3
  • View
    91

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

  1. Sweet potato pudding is quite low in calories and has descent number of proteins.
  2. It has low carbs as compared with other sweets/ desserts.
  3. The dessert contains 12.89% protein, 37.67% carbs and 49.04% fats by calories.
  4. Total free sugar in this sweet potato pudding recipe is less than 10%
  5. 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

Macros

Calories in Sweet Potato Pudding – 130.3 kCal, which provides 6.52 % of the daily value for RDA of 2000 kCal for males and 8.69 % of the daily value for RDA of 1500 kCal for females.

Protein in Sweet Potato Pudding – 4.2 gm, that is 5.60 % of the daily value for RDA of 75 gm for males and 7.47 % of the daily value for RDA of 56.25 gm for females. Protein RDA is set at 15% of calories.

Protein forms 12.89 % of the calories of Shakarkandi Kheer.

Carbs in Sweet Potato Pudding – 12.27 gm, around 4.46 % of the daily value for RDA of 275 gm for males and 5.95 % of the daily value for RDA of 206.25 gm for females. Carbs RDA is set at 55% of calories.

Carbs form 37.67 % of the calories of Shakarkandi Kheer.

Fats in Sweet Potato Pudding – 7.1 gm, approximately 10.65 % of the daily value for RDA of 66.67 gm for males and 14.20 % of the daily value for RDA of 50.00 gm for females. Fats RDA is set at 30% of calories.

Fats form 49.04 % of the calories of Shakarkandi Kheer.

Fiber in Sweet Potato Pudding – 1.59 gm, nearly 4.18 % of the daily value for RDA of 38 gm for males and 6.36 % of the daily value for RDA of 25 gm for females.

Soluble Fiber – 0.31 gm, nearly 3.10 % of the daily value for RDA of 10 gm for males and 3.14 % of the daily value for RDA of 9.86 gm for females.

Total Free Sugar – 5.59 gm, almost 9.32 % of the daily value for RDA of 60 gm for males and 11.18 % of the daily value for RDA of 50 gm for females.

Vitamins

Vitamin A – 139.06 mcg, roughly 15.45 % of the daily value for RDA of 900 mcg for males and 19.87 % of the daily value for RDA of 700 mcg for females.

Vitamin B1 – 0.05 mg, almost 4.17 % of the daily value for RDA of 1.2 mg for males and 4.55 % of the daily value for RDA of 1.1 mg for females.

Vitamin B2 – 0.12 mg, nearly 9.23 % of the daily value for RDA of 1.3 mg for males and 10.91 % of the daily value for RDA of 1.1 mg for females.

Vitamin B3 – 0.27 mg, roughly 1.69 % of the daily value for RDA of 16 mg for males and 1.93 % of the daily value for RDA of 14 mg for females.

Vitamin B6 – 0.06 mg, which is 4.62 % of the daily value for RDA of 1.3 mg for males and 4.62 % of the daily value for RDA of 1.3 mg for females.

Vitamin B7 – 2.93 mcg, roughly 9.77 % of the daily value for RDA of 30 mcg for males and 9.77 % of the daily value for RDA of 30 mcg for females.

Vitamin B9 – 10.66 mcg, around 2.67 % of the daily value for RDA of 400 mcg for males and 2.67 % of the daily value for RDA of 400 mcg for females.

Vitamin B12 – 0 mcg, roughly 0.00 % of the daily value for RDA of 2.4 mcg for males and 0.00 % of the daily value for RDA of 2.4 mcg for females.

Vitamin C – 5.01 mg, almost 5.57 % of the daily value for RDA of 90 mg for males and 6.68 % of the daily value for RDA of 75 mg for females.

Vitamin D – 0.42 mcg, which is 8.40 % of the daily value for RDA of 5 mcg for males and 8.40 % of the daily value for RDA of 5 mcg for females.

Vitamin E – 0.68 mg, that is 4.53 % of the daily value for RDA of 15 mg for males and females.

Vitamin K – 0.67 mcg, around 0.56 % of the daily value for RDA of 120 mcg for males and 0.74 % of the daily value for RDA of 90 mcg for females.

Minerals

Calcium – 128.78 mg, almost 12.88 % of the daily value for RDA of 1000 mg for males and females.

Phosphorus – 122.65 mg, approximately 17.52 % of the daily value for RDA of 700 mg for males and females.

Iron – 0.47 mg, nearly 5.88 % of the daily value for RDA of 8 mg for males and 2.61 % of the daily value for RDA of 18 mg for females.

Magnesium – 22.06 mg, roughly 5.52 % of the daily value for RDA of 400 mg for males and 7.12 % of the daily value for RDA of 310 mg for females.

Copper – 120 mcg, almost 13.33 % of the daily value for RDA of 900 mcg for males and females.

Manganese – 0.13 mg, which is 5.65 % of the daily value for RDA of 2.3 mg for males and 7.22 % of the daily value for RDA of 1.8 mg for females.

Molybdenum – 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg for males and females.

Zinc – 0.51 mg, approximately 4.64 % of the daily value for RDA of 11 mg for males and 6.38 % of the daily value for RDA of 8 mg for females.

Chromium – 0 mcg, around 0.00 % of the daily value for RDA of 35 mcg for males and 0.00 % of the daily value for RDA of 25 mcg for females.

Selenium – 1.23 mcg, approximately 2.24 % of the daily value for RDA of 55 mcg for males and females.

Cholesterol – 15 mg,

Potassium – 194.73 mg, that is 4.14 % of the daily value for RDA of 4700 mg for males and females.

Sodium – 30.57 mg, around 2.04 % of the daily value for RDA of 1500 mg for males and females.

Omega 3 – 29.88 mg, approximately 4.98 % of the daily value for RDA of 600 mg for males and females,

Omega 6 – 489.25 mg, nearly 81.54 % of the daily value for RDA of 600 mg for males and females.

Disclaimer – Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values of sweet potato pudding are approximate and may have variance.

    Cooking method

    Step 1

    Take a small piece of sweet potato, wash and boil it.

    Step 2

    Now peel the skin of the sweet potato.

    Step 3

    With the help of greater, grate it. Keep it aside.

    Step 4

    Heat a pan, add ½ tsp ghee to it.

    Step 5

    Now take 5 almonds and 5 cashew, chop it finely.

    Step 6

    Add finely chopped nuts to the pan, fry for 2 - 3 min in slow flame.

    Step 7

    Now take it out in a plate or bowl.

    Step 8

    In the same pan add grated sweet potato, fry for 2 - 3 min.

    Step 9

    No need to add ghee to it, add 10 - 12 spoons of water and cook it for 2 min.

    Step 10

    Then add 300 ml milk.

    Step 11

    Cook for 5 min in medium flame.

    Step 12

    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.

    Step 13

    As I am using soft dates they mix easily with pudding.

    Step 14

    Now add few pinches of cardamom powder and few stands of saffron, mix well.

    Step 15

    Switch off the flame, keep it aside for 10 min.

    Step 16

    Once pudding cool down, serve it.

    Step 17

    Garnish with fried nut sad add few stands of saffron.

    Step 18

    Our healthy kheer is ready to serve.

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