Summers are incomplete without a mango dessert! But did you know desserts can be high in protein too? Here is a unique mango pudding, made from hung curd, paneer and of course, mangoes, to give you the best of taste and health.
2.5 tbsp hung curd
65 gm cottage cheese (paneer)
1.5 tsp powdered brown sugar
1/4 tsp cardamom (elaichi) powder
4-5 chopped cashew nuts
4-5 chopped pistachio nuts
Calorific Value (per serving):
Energy: 436 kcal
Protein: 18 gm
Carbs: 50 gm
Fats: 19 gm
Fibre: 4 gm
Take half the mango, and grind it in a grinder into a smooth pulp.
Cut the remaining half of the mango into small pieces.
Scramble the paneer with your fingers until it becomes totally crumbled.
Take the crumbled paneer and add 0.5 tsp powdered brown sugar. Keep it aside.
Take the hung curd in a bowl, add add 1.5 tbsp mango pulp and 1 tsp powdered brown sugar. Beat it with a whisk till it becomes a smooth creamy paste. Add the cardamom powder in the hung curd paste. (Tip: You can consume this as shrikhand, a dessert in itself.)
Take a glass, and add half of the crumbled paneer (around 1.5 tbsp) as the bottom layer.
Now take half of hung curd paste (shrikhand) on top of this layer.
Add a layer of chopped mango pieces.
Now repeat this process, adding a layer of the remaining of crumbled paneer, shrikhand and mango pieces. Save one teaspoon of shrikhand for the next step.
Put 1 teaspoon of shrikhand as a ball on the top.
Garnish with chopped cashews and pistachio nuts.
Your high-protein Triple-Decker Mango Pudding is ready!
Know Your Ingredients:
Mango, or the 'king of fruits', is rich in vitamins, minerals and antioxidants. Mangoes are high in vitamins A and C, supporting healthy eyes, skin and hair. The presence of amylase, water and dietary fibre make mangoes good for digestive health. Further, the nutrients present in mangoes help improve immunity, have anti-cancer effects and are good for heart health. However, due to a moderate-high glycemic index, eating mangoes may lead to a spike in blood sugar levels. So they should be consumed in moderation, especially by people with diabetes.
Cottage Cheese (Paneer)
Paneer is an excellent source of protein and contains relatively few calories. 100 gm of paneer has almost 18 gm of protein. Paneer is also rich in calcium, which is good for strong teeth and bones. It is also packed with other nutrients, such as B vitamins, phosphorus, and selenium.
Curd is a great probiotic that contains good bacteria for a healthy gut and helps in proper functioning of the digestive system. Curd is also a good source of protein. It helps prevent infections and improves overall immunity. Curd is rich in calcium and phosphorus, which are good for healthy bone and teeth. Curd can also help reduce high blood pressure.
Cardamom, like many spices, is packed with nutrition and has been used as an ancient remedy with many medicinal properties. Cardamom is rich in vitamins and minerals like vitamin C, manganese, iron, calcium, potassium, zinc and magnesium. Cardamom is high in antioxidants and has anti-inflammatory effects. It is considered beneficial for lowering blood pressure, improving breathing as well as supporting weight loss. It is also considered to have compounds that help fight cancer. Cardamom also helps improve oral health and is used to fight bad breath.
Pistachio is high in protein, fiber, and antioxidants. Their essential amino acid content is higher than any other nut. They also have several other important nutrients, including vitamin B6 and potassium.