Paniphal /Water chestnut kheer is a delicious dessert recipes, nutritious, easy to prepare and healthy too!
The chestnuts are a good source of nutrients like vitamin B6, potassium, copper, riboflavin, magnesium. The fruit grows underwater and has a green peel. You can avail many health benefits by consuming the chestnuts –
- They are very nutritious yet low in calories
- Contain high amounts of disease-fighting antioxidants
- May help to lower your blood pressure and reduce the risk of heart disease
- Promote weight loss by keeping you fuller for longer with fewer calories
I have used jaggery instead of sugar in this recipe. Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radicals responsible for early ageing. They are also rich in iron, which may help to prevent anemia. Jaggery helps in maintaining the electrolyte balance and helps prevent water retention thanks to its potassium content whereas sugar is responsible for inducing sudden blood sugar spikes which leads to weight gain. Replacing sugar with jaggery is a healthier option. (Read more about –> Is Brown Sugar Healthier Than White Sugar? – Surprising Truth Revealed)
But you can also use maple syrup or stevia in this recipe.
Ingredients for water chestnut kheer
Paniphal/ water chestnut – 500gms
Jaggery as sweetener – As per your preference
Milk – 500 ml
Cardamom powder – 1 tsp
Cashew Nuts and almonds – chopped
Steps to make
First you need to wash the paniphals and peel off their skins. Beware of the thorns and their skins can be very tough, so using a knife is a good idea.
After that wash, grind them using a mixer-grinder. Give a small whirl so that some lumps are there and you don’t get a paste.
Boil milk and reduce it to half, then add jaggery and the chestnut.
As the mixture bubbles up and thickens add raisins, nuts and cardamom.
Allow it to cook for 2-3 minutes.
Let the paniphal kheer cool off and then put it in a fridge.