Vegan Indian Pudding / Kheer/ Payasam
Desi refers to the region of South Asia that comprises India, Pakistan, Nepal, Bangladesh, Sri Lanka, Bhutan, Afghanistan, and Maldives.
this is a Desi-inspired healthy Whole Food Plant Based (WFPB) vegan, low-fat, SOS (sugar, oil, and salt) free recipe.
Ingredients
- Sweet potatoes can use yellow, white, purple or combine. cut into pieces, boiled, and kept ready (one large or 2 small)
- 1 cup Cooked brown basmati rice Can also use a mix of cooked organic grains like millets, or quinoa
- 2-3 dates pitted – like Medjool or Deglet Noor
- 1 cup Plant milk soy, almond, oat
- 2-3 pods of Cardamom whole (with husk intact)
- 1/4 tsp Vanilla bean powder or extract
- Topping Options for Garnish:
- Saffron – few strands
- Drizzle date syrup
- Sprinkle cinnamon powder
- Sprinkle cacao powder
- Sprinkle grain-based coffee substitutes caffeine free (malt, barley, chicory grain powders)
- Fruits- fresh cut or frozen berries cherries, mangos, dragon fruit cubes, sliced bananas
- Dried fruits raisins, black, golden, goji berries, cranberries, dates, pineapple, hibiscus flowers
- Coconut flakes pieces
- Nuts raw or toast almonds, pistachios, walnuts, brazil nuts
- Seeds hemp, pumpkin, sunflower
Instructions
- Blend all ingredients together. Chill and serve in bowls
Notes
Notes:
Sweet Potatoes are commonly eaten in many blue zones across the planet- where people live the longest and eat the healthiest.
Blue zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.
Sweet potatoes contain high levels of vitamin B6 and beta-carotene, an anti-oxidant linked to improved cognitive function later in life.
Sweet potatoes are not just one of the healthiest and cheapest sources of nutrition; the predominant protein is a type of protease-inhibitor that may have cancer-fighting properties Murasaki sweet potatoes have purple skin and soft white flesh. They have a distinctive nutty flavor. They are an excellent source of vitamin A and C, potassium, and dietary fiber. They also contain iron, calcium, protein, and beneficial amino acids.
Purple sweet potatoes:
Native to Americas and were brought to Japan where they grew well (known as Okinawan sweet potato). Also, they flourish in the rich, volcanic soil of the Hawaiian islands (known as Hawaiian sweet potato).
• best source of beta-carotene
• contain anthocyanin- purple pigment high in anti-oxidants found in blueberries, red (purple) cabbage), and red grapes
• the more intense the flavor, the better
• eat the peels to get most of the anti-oxidants
• potential anti-cancer effects against tongue, cervical, and colon cancers
• boiling is the best way to preserve anti-oxidants
• may improve blood sugar regulation
Cardamom (Elaichi):
• regulates digestion, detoxifies, oral health (improves breath), combats cold & flu, controls blood clots, anti-oxidants, anti-pathogen, anti-inflammatory
Saffron:
• anti-inflammatory, anti-oxidant
• aids in relief of PMS symptoms
• natural antidepressant
• Alzheimer’s
• improves digestion
• boosts cardiovascular health
• helps with prevention of anemia
• bone health
• nerve function
• eye sight
• weight loss
Cinnamon:
• anti-oxidant, cancer fighting
• anti-inflammatory
o pain, headaches, arthritis,
o reproductive conditions: PMS, PCOS
• helps in management of diabetes
• favors lowering of LDL- bad cholesterol
• antimicrobial, antifungal
Sweet Potatoes are commonly eaten in many blue zones across the planet- where people live the longest and eat the healthiest.
Blue zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.
Sweet potatoes contain high levels of vitamin B6 and beta-carotene, an anti-oxidant linked to improved cognitive function later in life.
Sweet potatoes are not just one of the healthiest and cheapest sources of nutrition; the predominant protein is a type of protease-inhibitor that may have cancer-fighting properties Murasaki sweet potatoes have purple skin and soft white flesh. They have a distinctive nutty flavor. They are an excellent source of vitamin A and C, potassium, and dietary fiber. They also contain iron, calcium, protein, and beneficial amino acids.
Purple sweet potatoes:
Native to Americas and were brought to Japan where they grew well (known as Okinawan sweet potato). Also, they flourish in the rich, volcanic soil of the Hawaiian islands (known as Hawaiian sweet potato).
• best source of beta-carotene
• contain anthocyanin- purple pigment high in anti-oxidants found in blueberries, red (purple) cabbage), and red grapes
• the more intense the flavor, the better
• eat the peels to get most of the anti-oxidants
• potential anti-cancer effects against tongue, cervical, and colon cancers
• boiling is the best way to preserve anti-oxidants
• may improve blood sugar regulation
Cardamom (Elaichi):
• regulates digestion, detoxifies, oral health (improves breath), combats cold & flu, controls blood clots, anti-oxidants, anti-pathogen, anti-inflammatory
Saffron:
• anti-inflammatory, anti-oxidant
• aids in relief of PMS symptoms
• natural antidepressant
• Alzheimer’s
• improves digestion
• boosts cardiovascular health
• helps with prevention of anemia
• bone health
• nerve function
• eye sight
• weight loss
Cinnamon:
• anti-oxidant, cancer fighting
• anti-inflammatory
o pain, headaches, arthritis,
o reproductive conditions: PMS, PCOS
• helps in management of diabetes
• favors lowering of LDL- bad cholesterol
• antimicrobial, antifungal