How many calories does one Dry Fruit Barfi have?

One Dry Fruit Barfi (45 grams ) gives 130 calories. Out of which carbohydrates comprise 44 calories, proteins account for 9 calories and remaining calories come from fat which is 78 calories. One Dry Fruit Barfi provides about 6.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

One Dry Fruit Barfi (45 grams ) recipe, makes 22 bars.

See dry fruit barfi recipe | healthy coconut dry fruit barfi | no sugar dry fruit bars | with 34 amazing images.

dry fruit barfi recipe | healthy coconut dry fruit barfi | no sugar dry fruit bars is a nourishing sweet treat minus the sugar. Learn how to make healthy coconut dry fruit barfi.

To make dry fruit barfi, heat the oil in a non-stick pan, add the coconut and saute on a medium flame for 1 to 2 minutes. Add cashewnuts, almonds, pistachios and walnuts and saute them for 4 to 5 minutes. Remove and keep aside. Add sesame seeds in the same pan and dry roast them for 1 to 2 minutes. Add the roasted nuts-coconut mixture, dates and cardamom powder, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Transfer the mixture into a thali, spread it and allow it to cool for 5 to 10 minutes. Then knead the mixture into a dough. Shape into a cylindrical roll of 8" in diameter, wrap it with a cling wrap or aluminium foil and freeze for 1 hour. Remove the wrap and cut the roll into 16 equal pieces of 1/2" each. Serve chilled or store in an air-tight container in the refrigerator. It stays fresh for 10 days.

No sugar dry fruit bars have a smooth finish and soft and crunchy texture which bonuses with the pleasing aroma of cardamom powder. Try them and you will feel that these are better than the store bought sugar laden mithais.

Is Dry Fruit Barfi healthy ?

Yes, but conditions apply.

Dry fruit barfi is a very healthy alternative to traditional sweets, making it an excellent choice for a nutritious snack or dessert. Unlike many conventional sweets that rely on refined sugar and unhealthy fats, this barfi is made from a base of deseeded dates (khajur), which provide natural sweetness along with a good dose of fiber and essential minerals. The inclusion of various nuts like cashew nuts, almonds, pistachios, and walnuts makes it a powerhouse of healthy fats, protein, and vitamins.

The health benefits of this barfi are further enhanced by the other wholesome ingredients. Almonds and walnuts are rich in omega-3 fatty acids, which are crucial for brain and heart health. Pistachios contribute to eye health and are a source of antioxidants. The use of coconut oil provides medium-chain triglycerides (MCTs), which are easily digested and can be used for energy. Additionally, sesame seeds (til) add calciumand iron, while cardamom powder aids in digestion. The combination of these ingredients makes for a nutrient-dense treat that provides sustained energy.

Because this recipe avoids refined sugar and uses a minimal amount of coconut oil, it is a far healthier option for managing blood sugar levels and weight. The high fiber and protein content from the dates and nuts also helps in keeping you feeling full and satisfied, which can prevent overeating. Served chilled, this dry fruit barfiis a delicious and guilt-free way to enjoy a sweet treat while providing your body with a range of beneficial nutrients.

Can diabetics, heart patients, pregnancy, pcos and over weight individuals have dry fruit barfi?

No, individuals with these health conditions should generally avoid Dry Fruit Barfi due to its high sugar and fat content. While the recipe uses natural sugars from dates, they are still very high in carbohydrates and can cause a rapid spike in blood sugar, which is a significant concern for diabetics and individuals with PCOS, as both conditions involve insulin resistance. The recipe also contains a large amount of nuts, coconut, and coconut oil, making it very dense in calories and fats. A single serving can have over 100 calories, with a high concentration of fats and carbohydrates, which can be detrimental for people who are overweight or managing heart health.

The high-calorie density of this barfi makes it particularly unsuitable for those focused on weight loss. The combination of dates and various nuts, while providing some fiber and healthy fats, makes it very easy to consume a large number of calories in a small portion. For individuals with heart conditions, the high fat content, especially saturated fats from coconut oil and coconut, should be approached with caution as excessive intake can contribute to high cholesterol. The concentrated sugar from dates can also contribute to inflammation and other metabolic issues.

For pregnant individuals, while the ingredients themselves are not harmful, the high sugar and calorie content should be a concern. A balanced diet is crucial during pregnancy, and high-sugar foods like this barfi can contribute to excessive weight gain and a higher risk of gestational diabetes. While dates and nuts offer some iron, folate, and other essential nutrients, these can be obtained more safely through a balanced diet of whole grains, legumes, vegetables, and lean proteins, without the added sugar and fat burden. It is best for individuals with these conditions to seek out recipes with fewer concentrated sugars and lower overall calorie content.