Sweet Potato is rich in anti-oxidants (richest source of vitamin-A), high in vitamin B6, has good source of vitamin C, vitamin D, iron, magnesium and high amounts of potassium. Beta-carotene or vitamin A is an important antioxidant. In countries throughout Africa, in India and in the Caribbean, sweet potatoes have been shown to be a highly effective way of providing school age children with sizable amounts of their daily vitamin A.Vitamin A is useful in the prevention of several different types of cancer.(source-
whfood). According to whfood- “they are some of the most nutritious vegetables around.” This kheer is very healthy as it has no sugar. It is also very delicious and filling. So why not include these wonderful, naturally sweet vegetable in your diet on a regular basis.
How to make Sweet Potato Kheer
Prep time – under 10 mins
Cook time -under 30 mins
Serves -2
Ingredients needed
Sweet Potato – peeled and grated – 3/4 cup
Milk – 3 cups
Dates – 8
Almonds – 10
Cardamom powder -1/4 tsp
Cashew nuts -5-6
Raisins -10
Preparation
Wash, peel and grate sweet potato.
Soak dates in 1/4 cup of hot milk for 15 minutes. Grind it to a smooth paste.
Soak almonds in hot water for 15 minutes, remove the skin and grind it to a paste.
Soak cashew nuts and raisins in hot water for 15 minutes. Drain and keep it aside.
Method
Bring milk to boil, add grated sweet potato and cook stirring from time to time to prevent the sweet potato from sticking to the bottom of the pan.
Let the milk reduce to 2 1/2 cups. By that time the sweet potato will also get cooked well. If not, cook until it becomes soft.
Add ground almond paste and cook for a few more minutes.
Add cardamom powder, ground dates, cashew nuts, raisins, mix well and remove from heat.
Once it cools, refrigerate and serve chilled. Enjoy this guilt free dessert and satisfy your sweet tooth.
Note – Use full fat milk for creamy kheer. I used only toned milk.
If you feel that the sweetness from dates and sweet potatoes are not enough for you, you can add little sugar.
You can add 2-3 strands of saffron if preferred.
Check out more Payasam Recipes (kheer recipes)
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View Comments (14)
Illustrations and the picture are superb!
nice yummy payasam.
Potato kheer looks simply delicious and comforting.
Deepa
interesting and guilt free dessert
Seems delicious. Is it healthy for person with Diabetes?
Since I have added dates, diabetes cannot have this.
Thanks for update.
Tried this unique healthy recipe. Turned out to be very tasty. Thanks for sharing.
I dont prefer dates and almonds instead of that what can i use.
Tried this. Really superb.thanks for the recipe
a unique healthy and a guilt free dessert indeed .. tried it (with a slight change of pressure cooking the potatoes before) and was delicious .. have tried your sweet potato cutlets too .. Thanks for the informative write ups on the healthy benefits of the ingredients in your recipes. .
Can we add honey ....if sweet is less instead of sugar for babies
For babies, I am not sure.