Wheat and Mango Sheera is my twist to the traditional Wheat Sheera or Halwa.
Wheat – Health Benefits
Wheat is believed to be one of the most wholesome food items and ensures a nutritious diet. It is a good source of carbohydrates and some vitamins and minerals.
Carbohydrates in Wheat provide energy and help in weight management and digestion.
Minerals in wheat help regulate maintain the pH balance, build bones and regulate enzymes.
Wheat contains antioxidants which help prevent cell damage. Wheat is also rich in fiber which helps control blood sugar levels and improves bowel movements.
Summer Season and Mangoes
Summer season brings a lot of happiness just because it brings with it the King of Fruits – Mangoes! The sweetness and tanginess of this juicy fruit gives a reason to live through the scorching heat.
Mango originated in India. They have an edible pit inside their skin. Their unripe form has a tart, lime-like taste. Ripe fruits have a more floral, sweet flavor with a hint of pine. Many varieties have vibrantly colored skins. Their flesh is rich and juicy, and many are multicolored.
Mangoes contain impressive amounts of vitamins and minerals. A cup of mango contains about a quarter of the recommended daily allowance of vitamin A, which is essential for healthy immune function. Vitamin A is needed for the production and activity of white blood cells, which fight infections.
Mangoes contain vitamin C, which supports the immune system and protects the skin against diseases.
Furthermore, mangoes reduce bad cholesterol and may help prevent a range of cancers. The fibre content in mangoes also promotes healthy skin and helps prevent signs of aging. They also help remove dead skin cells and improve the health of the digestive system. Mangoes are low in calories and rich in nutrients. So, you can enjoy mangoes anytime you want.
The benefits of mangoes are endless and for me any dish, that has Mango as an ingredient, is a must eat.
Advantages of Including Ghee in Your Diet
Ghee, or clarified butter, is a savory cooking fat that’s often used in Indian and South Asian dishes. It’s a delicious alternative to vegetable oil or coconut oil and can be found at most natural-foods stores, health-food co-ops, and mainstream grocery stores.
Advantages of including ghee in diet
Ghee has a nutty flavor and deep, complex character, so it’s a versatile ingredient that can easily be included in almost any meal. It also comes with a number of healthy benefits, including reduced cholesterol and improved heart health, promoting weight loss and energy levels, and boosting immunity.
It’s high in monounsaturated Omega-3 fatty acids, which promote a healthy cardiovascular system and help to reduce the risk of heart disease.
You can make ghee at home from unsalted butter. Just cook the butter on low heat until it’s melted, and then skim off the milk solids that collect at the top of the liquid. This process helps to separate the butter’s solids from its water and fat.
This type of cooking fat has a much higher smoke point than ordinary butter, so it can be used at a high temperature without causing any splatter or burning. It’s perfect for roasting sweets and vegetables and enhancing the flavor of proteins.
Whether you’re making ghee at home or buying it at the store, you can be sure that it’s made with fresh, non-homogenized, organically produced milk.
The taste of ghee is different from that of butter; it’s more nutty, and the flavor deepens as you cook with it. You’ll also find that ghee is slightly sweeter than butter, but it doesn’t have that overpowering aftertaste you’d expect with a sugar-laden butter.
Ghee has a good amount of vitamin K, which can help to improve bone health.
Thus, including Ghee in your diet can be very beneficial.
Wheat and Mango Sheera
With the health benefits of the main ingredients known, trying this interesting fusion recipe was fun.
The nutty flavors of wheat flour roasted in ghee along with sweet and tangy taste of Mango is a must try combination.
Wheat and Mango Sheera
Ingredients
- 1 Cup Wheat flour
- 3/4 Cup Ghee
- Pulp of one mango I have used Alphonso mango. You can use any other variety.
- 1/2 Cup Sugar or Jaggery Adjust depending on the sweetness of the Mango
- 2 Tbsp Dry fruit powder You can use chopped dry fruits too
- 1 Tsp Cardamom powder Optional. You can use Mango essence or vanilla essence depending on your taste.
- 2 Tbsp Raisins
Instructions
- Place the mango in a bowl of water for 8-10 mins and then remove its pulp. You can even chop and then blend it. Note – Keeping the mango in water for some time is known to reduce the heat in the fruit.
- Heat Ghee in a pan. Add the Wheat flour to it and roast till you get an aroma.
- Add the Mango pulp.
- Cook for 3-4 mins till the mixture becomes thick.
- Add sugar and mix well. Cook till the sugar dissolves and is absorbed completely.
- Now add the dry fruits powder, raisins and cardamom powder and mix well.
- Cover and cook for a minute or two.
- Serve the Sheera hot, topped with your favorite dry fruits, for a heavenly experience.
Notes
- Remember to use a thick bottom pan to avoid burning.
- You can try mixing the mango pulp with milk kept at room temperature to increase the nutritional value.
More Sheera/Halwa Recipes to try:
Wheat Sheera video recipe:
Find the detailed Wheat Sheera Recipe here
Some other Mango recipes you may want to try:
Did you make any of these breakfast recipes? Tag @flavorsfromindia on Instagram and hashtag it #anuyasrecipes
All health content on flavorsfromindia.com is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor. If you have any concerns about your health, you should contact your local healthcare provider.
This recipe was updated on 23rd February 2023.