17 June, 2015
Pineapple Kesari – a Father’s Day Special for Diabetes Friendly Thursdays
“Kesari” is the ubiquitous dessert that you would find at any south-Indian celebration. The easy-to-prepare sweet is made with rava or semolina. Adding pineapple is a variation that adds a new dimension to the flavor taking it to a new level.
Making this special dessert for “Father’s Day”, and I’m happy to note that it was loved by my husband, the special “dad” in my house. I do wish I could make this for my own father, but may be the next time I visit him!
Here, I have created a version that is not only free of (refined) wheat or semolina, but is also healthier by the addition of a base that is made with nuts and oats. This would be suitable for a diabetic person as well, when taken in moderation.
Pineapple itself is considered to be a high-glycemic fruit and hence not the best fruit recommended for diabetics. But hey, that does not mean that it should be completely avoided! A cup of fresh pineapple has 21.6 g of carbohydrates and a typical serving for a diabetic patient is 15 g of carbohydrates. So, in moderation, this fruit can be consumed for the other benefits that it offers. Always go for the fresh fruit, not the canned one that has added sugar in it. (source: here)
Coconut palm sugar is a sweetener with a low glycemic index, meaning that it does not shoot up sugar levels as much as cane sugar, for example. This is possibly because it is 70-79% sucrose and is low in fructose, which ranks high in glycemic index (GI). It also has several micro-nutrients and is considered a better choice for diabetics. However, the carbohydrate content is the same as that of regular sugar, so once again, moderation is key! Read my sources here and here.
Pineapple Kesari (gluten-free, vegan)
cubed fresh pineapple- 1 cup
coconut sugar- 2/3 cup
water- 1 1/2 cup
almond meal/flour- 1 cup (Just grind up some blanched or whole almonds in a blender; I used leftover almond meal from homemade almond milk)
oat flour- 1/4 cup (Grind oats in a blender; I used certified GF oats)
coconut flour- 2 tbsp.
coconut oil- 1 tsp + 2 tbsp.
cardamom powder- a fat pinch
cashew pieces- 2 tbsp. for garnish
1. Boil water in a saucepan and add the cubed pineapple in it. Let it boil for 10 minutes.
2. Meanwhile roast cashews in a pan with 1 tsp. of coconut oil till they turn light brown. Set aside.
3. Add flours, coconut sugar in a heated non-stick pan (I use a ceramic coated pan). Add in the pineapple mixture and cardamom. Stir on medium flame till most of the water evaporates. Reduce flame to low, add coconut oil and stir gently till the mixture leaves the sides of the pan.
4. Transfer to a container, add garnish on top and allow to cool before serving. Store in the refrigerator for 3 days.
5. Recommended serving size: 1-2 tbsp. per person.
1. If coconut palm sugar is not available, honey or jaggery could be used. Try small amounts and use as required.
2. If coconut flour is not available, it can be omitted.
I am not a nutritionist or a dietitian. My knowledge is based on my research and reading from different resources. Please consult your doctor before making any changes to your diet.
Check the other recipes from the DFT team:
Sonal: Badam Anjeer ki Kheer
Shailja: Fresh Fruit Popsicles
Swati: Oats Cinnamon Berry Baskets
Parvathy: Vegan Gluten free Brownies
Anupama: Apricot Coconut and Cashew Bites
Chahat: Watermelon and Kiwi Pops
Srividhya: Sugar-free Apple Rabdi
Suchitra: Fruit Bouquet- Father’s Day Special