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I'd like to introduce Ankita Nimbalkar, a fellow blogger and the creator of KetoTadka. Over the next couple of weeks, Ankita will share two of her favourite low-carb recipes inspired by Indian cuisine. The first recipe are simple & delicious keto and paleo bars that are ideal for fat fasting!
Indian cuisine holds a proud place in the list of distinguished cuisines of the world. With all its exotic ingredients, unfamiliar dishes, and tongue-tingling flavours, Indian Cuisine can be both exciting and intimidating. It uses the whole palette of flavours - spicy, sour, sweet and hot all at the same time making it something that wants to jump off the plate. Contrary to common belief, not all Indian dishes are curries. It is also very famous for sweets and desserts.
Being born an Indian, I have always enjoyed and relished our rich dishes full of flavour and taste. When I started Ketogenic diet, one thing I knew was to never compromise the taste with this diet. I made sure that my food is not boring. I make many Indian versions of Ketogenic dishes, and here to present you a very famous sweet of India – Coconut Barfi/ Coconut bar.
A barfi is nothing but dense milk based sweet confectionery from India, a type of sweet. Coconut barfi is a traditional Indian sweet made in almost all parts of India. It is very easy to make, and just needs few ingredients.
Hands-on Overall
Nutritional values (per serving)
Net carbs1.4 grams
Protein2.2 grams
Fat12.1 grams
Calories130 kcal
Calories from carbs 5%, protein 7%, fat 88%
Total carbs2.9 gramsFiber1.5 gramsSugars0.7 gramsSaturated fat8.8 gramsSodium6 mg(0% RDA)Magnesium15 mg(4% RDA)Potassium82 mg(4% EMR)
Ingredients (makes 15 servings)
Instructions
- Take a bowl and mix the shredded coconut with 300 ml (1 1/4 cup/ 10.1 fl oz) of coconut milk. Keep this mixture aside for 30 minutes.
- Add remaining 20 ml (0.7 fl oz) coconut milk; add the saffron threads and the erythritol. Mix it properly for the sugar to dissolve.
- After 30 minutes, heat a wok and melt the ghee in it. Add the coconut mixture, and keep mixing ensuring the flame is at low and the mixture does not stick to the surface. Keep mixing for 5-7 minutes.
- Add the Elaichi / cardamom powder and cook the mixture for another 5 minutes.
- Take a baking tray/ barfi tray (I used a 16 cm/ 6.3 inch square baking tray), butter it and spread the mixture evenly, up to 1 cm thick. Optionally, top with chopped almonds and gently press them in. Freeze it for 2 to 2 1/2 hours.
- Cut small squares according to your own liking and the barfi is ready. Refrigerate for up to 5 days or if too soft, freeze for up to 3 months.
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Ingredients
Instructions
- Take a bowl and mix the shredded coconut with 300 ml (1 1/4 cup/ 10.1 fl oz) of coconut milk. Keep this mixture aside for 30 minutes.
- Add remaining 20 ml (0.7 fl oz) coconut milk; add the saffron threads and the erythritol. Mix it properly for the sugar to dissolve.
- After 30 minutes, heat a wok and melt the ghee in it. Add the coconut mixture, and keep mixing ensuring the flame is at low and the mixture does not stick to the surface. Keep mixing for 5-7 minutes.
- Add the Elaichi / cardamom powder and cook the mixture for another 5 minutes.
- Take a baking tray/ barfi tray (I used a 16 cm/ 6.3 inch square baking tray), butter it and spread the mixture evenly, up to 1 cm thick. Optionally, top with chopped almonds and gently press them in. Freeze it for 2 to 2 1/2 hours.
- Cut small squares according to your own liking and the barfi is ready. Refrigerate for up to 5 days or if too soft, freeze for up to 3 months.
Nutrition (per serving)
Calories130kcal
Net Carbs1.4g
Carbohydrates2.9g
Protein2.2g
Fat12.1g
Saturated Fat8.8g
Fiber1.5g
Sugar0.7g
Sodium6mg
Magnesium15mg
Potassium82mg
Detailed nutritional breakdown (per serving)
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