Is sandesh a healthy mithai? We find out

We (all) wish to enjoy sweets minus the calories and guilt. However, while most mithais are delicious, they do not qualify as ‘healthy food.’ “But with sandesh, it is a different story. It is more than just a mithai! Glad this humble sweet treat is finally getting the credit it deserves,” Komal Patel, a dietitian, told indianexpress.com when asked about the healthiest mithai available.

Made with chhena (Indian cottage cheese), sandesh contains the goodness of calcium and protein. “It also boasts of friendly gut bacteria. It is one of the best companions one can have on their journey to fitness – satisfying, energising and delicious,” added Patel.

The chenna is basically ‘casein,’ one of the proteins in milk, and the strained water is whey protein. “Casein is a first-class protein that is superior-quality. Also, chenna is a concentrated source of protein, about 100g would typically give about 20g protein considering it is made from buffalo milk. It also has a moderate amount of fats and relatively lower carbohydrates,” said Pooja Shah Bhave, consultant clinical dietician and diabetes educator, Mumbai. “Sandesh is one of the healthiest sweets. It is non-fried, has no refined flour, and is high in carbs, unlike malpua or ghujiya,” said Bhave.

Moreover, it is not typically put into sugar syrup like gulab jamun or rasgulla. So, one can add lesser sugar as per their taste, Bhave continued.

However, in the commercial environment, with sugar taking center stage, sandesh’s health aspect takes a back seat. “Adding cream, artificial flavours, and preservatives might enhance flavours, but they diminish its nutritional value,” noted Patel.

For the ultimate sandesh experience, Patel suggested making it at home. “Free from preservatives and refined sugars, homemade sandesh offers better control over what goes into it. Adding the natural sweetness of a fruit or dry fruit filling can elevate sandesh to new heights, allowing you to skip sugar altogether,” said Patel.

Finally, the art of enjoying food lies in balance. Indulging in a mithai occasionally is unlikely to disrupt your overall health, especially when you eat healthy otherwise.

“Remember, the key to a food’s impact on your well-being lies not just in its inherent qualities but also in the quantity you consume and when you eat,” said Patel.

Portion control is key (Source: Getty Images/Thinkstock)

To help you prepare sandesh at home, here’s a recipe from chef Neha Deepak Shah.

Ingredients

1.5l – Milk
1 tbsp – Vinegar or Lemon Juice with water
2 tbsp – Coconut milk powder
1 ½ tbsp – Sugar/Jaggery

For filling, use mangoes or lychees. Any pulpy fruit is good, even peaches, said Shah.
Some desiccated coconut for coating

Method

Separate the chenna and wash it with water.
Drain excess water.
Mash the chenna well.
Add rose water and coconut milk powder.
Add sugar.
Mix well.
Take a little mixture. Add mango or choose a fruit pulp of your choice.
Coat with desiccated coconut.
Garnish with rose petals and pistachios.
Enjoy!

 

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Tips

*You can add cardamom powder for flavour.
*Some rose petals and pistachios for garnish.
*Make sure chenna is squeezed well to remove all the excess water. Don’t make it too dry.

Bhave shared another tip. “Don’t throw away the strained water while making chenna. It is a precious whey protein. Use the water to make dough for chapati or incorporate it into the dal or curry,” said Bhave.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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