Carrot-based Vegan Dessert, Low GI - Therapeutic Winter Recipe.
Here's a fabulous modification of the traditional carrot-based sweet dessert pudding, carrot halwa (Gajar ka halwa or Gajrela) a traditional North Indian dessert made by simmering fresh grated carrots with full-fat milk, sugar, cardamon and ghee.
In this recipe I have replaced dairy with non-dairy alternatives, it's twice as nice, au-natural and has a low glycaemic index, so can be enjoyed in moderation for diabetics.
Vegan Carrot - Halwa. Low GI recipe
Prep time 10mins. Cook time 30mins.
You will need
2 kg of organic carrots, washed and grated
almonds - ground and flaked
dried dates and figs
creamy oats or oat milk
Fig & Date syrup: add a handful of dates and figs into a small bowl together, add water and mix using a fork or spoon until syrup consistency.
To a large stanless steel pot, add grated carrots.
Allow them to cook for 5-10 mins or until some of the water has evapourated.
Stir in a handful of melon and fennel seeds, almonds and cardonmon.
When they release their wonderful aroma, add in the date syrup, and dried fruit (dates, figs, raisins )
allow to cook, this may require some muscle power to ocntinue stirring.
Add coconut - allow to melt into mixture before adding creamy oat or oat milk.
Continue to stir until the liquid is taken up by the carrots.
Set aside once cooked.
Serve with dessicated coconut, and almond flakes.
Carrots are a root veg, that comes in different colours, and offers a rich source of fiber, loaded with vitamin A and beta-carotene, vitamin K1, potassium, and antioxidants, which may lower your risk of diabetes and are important for bone health.
They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.
Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed
Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes.
Energetically cooked carrots with these winter warming spices is a timely winter dish for the shorter days and longer nights, the high content of vitamin A supports night vision, as well as other therapeutic benefits discussed below.
Fiber rich carrots
The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements.
Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.
Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health
Potassium: An essential mineral, potassium is important for blood pressure control.
Carrots contain carotenoids. These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer. Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body. Eating fat with carrots can help you absorb more of the beta carotene, this is increased 6 fold when cooked.
In this recipe, we use coconut to optimise availability. You may substitute this with ghee.
Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health.
Lower blood cholesterol
High blood cholesterol is a well-known risk factor for heart disease. Intake of carrots has been linked to lower cholesterol levels
Reduced risk of cancer
Due to its low calorie content, 70% hydration, carrots are a useful addition to an effective weight loss diet.
Eye health - improve night vision
Night blindness may be more prevelent in people with low vitamin A levels.
Working with Gee Gahir, a multi-therapy specialist, Pioneer of holistic wellbeing services in the NHS, and Co-founder of Wellbeing Wizards, a podcast platform that provides insights into transforming wellbeing, Gee is an accredited EMCC intuitive lifestyle coach and life-long naturopath providing preventative mind-body-space solutions facilitating vibrant health, from burnout- to balance, using food as medicine.