New Delhi: If you are craving something sweet, it is not always necessary to opt for treats made with refined sugar, powdered sugar, or jaggery. There are alternatives that offer both sweetness and a variety of essential nutrients. If you have a sweet tooth and are looking for nutritious options, you might want to try laddoos (energy balls) made from dry fruits, seeds, and chana sattu (roasted gram flour).
A key feature of these laddoos is that they do not require the addition of extra sugar; they derive their natural sweetness from the pitted dates used in the recipe. They also incorporate nutrient-dense ingredients such as pumpkin seeds, watermelon seeds, sunflower seeds, almonds, sesame seeds, and makhana (fox nuts). The addition of chana sattu makes them a good source of protein and fiber.
These laddoos also provide nutrients like zinc, calcium, and vitamin E. They serve as an excellent energy-boosting snack to satisfy your sweet cravings. If you are trying to manage your weight, you can include them in your diet in moderation. Individuals with diabetes should be mindful that natural sweeteners like dates and jaggery contain carbohydrates; therefore, they should not be considered “sugar-free” or entirely safe alternatives. Let’s look at how you can prepare them at home. Ingredients for making nutritious Chana Sattu Laddoos
Desi Ghee – 1 tablespoon (for roasting seeds and nuts)
Pumpkin seeds – ½ cup
Watermelon seeds – ½ cup
Sunflower seeds – ½ cup
Chopped almonds – ½ cup
Sesame seeds – 2 tablespoons
Fox nuts (Makhana) – as needed
Seedless dates – ½ cup
Chana Sattu (roasted gram flour) – 2 cups
Desi Ghee – slightly less than 1 cup
Ground cardamom – a pinch
Jaggery powder – to taste (optional)
Step 1: Roast the seeds, almonds, and fox nuts thoroughly
Place a pan on the stove and heat one tablespoon of desi ghee in it. Once the ghee has melted, add the pumpkin seeds, watermelon seeds, and sunflower seeds (½ cup each). Also, add the chopped almonds and sesame seeds.
Roast everything over low to medium heat, stirring continuously. Once the seeds and almonds turn a light golden color, remove them from the pan and set them aside on a plate.
Next, add the fox nuts (makhana) to the same pan. Roast them over low-medium heat, stirring constantly, until they become perfectly crisp. Be careful not to let them burn. Once roasted, remove them and place them on the plate as well.
Step 2: Prepare a powder of the dry fruits and dates
Place the roasted pumpkin, watermelon, and sunflower seeds, along with the almonds, sesame seeds, and fox nuts, into a mixer jar. Grind them into a fine, powder-like mixture. Ensure that all the ingredients are ground thoroughly so that the mixture remains uniform when shaping the laddoos.
Now, add the chopped seedless dates to this mixture. Run the mixer once more so that the dates blend thoroughly with the other ground ingredients. The dates will provide natural sweetness to these laddus and help bind the mixture together.
Step 3: Roast the chana sattu in ghee
Take a separate pan and add two cups of chana sattu (roasted gram flour). Add slightly less than a cup of desi ghee and roast the mixture over a low flame. Since sattu is made from pre-roasted gram, it does not require a long cooking time.
Heat it while stirring continuously. As it roasts, the sattu and ghee mixture will begin to appear lighter and thinner. Keep the flame low throughout this process to preserve the flavor and aroma of the sattu. Once the mixture is well combined, turn off the heat and allow it to cool slightly.
Step 4: Combine all ingredients and shape into laddus
Once the sattu and ghee mixture has cooled slightly, add the prepared blend of dry fruits, seeds, and dates. Incorporate some ground cardamom; this will add a pleasant aroma and flavor to the laddus.
Mix everything thoroughly using your hands or a spoon so that the sattu and the nuts/seeds are well integrated. Now, shape the mixture into laddus of your preferred size. If the mixture is well combined, it can easily be pressed into round shapes using your hands.
Use dates or jaggery instead of sugar for sweetness
There is no need to add extra sugar to this recipe, as half a cup of dates provides natural sweetness to the laddus. If you prefer a subtle level of sweetness, the amount of dates used will be sufficient.
Alternatively, if you prefer your laddus to be sweeter, you can add jaggery powder to taste. If you do not have jaggery powder, you can lightly melt the jaggery and add it to the mixture. In this way, you can prepare delicious laddoos at home using chana sattu (roasted gram flour), seeds, and dry fruits.