phirni
laddoo
lauki
shrikhand
besan
peda
barfi
7 DAYS OF

FESTIVE
SMART SWEETS

7 Delicious No-Added-Sugar Recipes for Smarter Festive Celebrations
Dr. Mohammad Junaid, MD (Ayurveda)
NATURE SEHAT | STABLE GLUCOSE 2.1
SWIPE TO OPEN →
A personal welcome
Dr. Mohammad Junaid

Namaste!

Festivals are meant to be sweet — and they can stay mindful too.

These seven recipes use no added sugar and small, measured portions, so you can celebrate with care. Measure, savour, and always follow your personal meal plan.

— Dr. Mohammad JunaidMD (AYURVEDA) · NATURE SEHAT
NATURE_SEHAT · STABLE GLUCOSE 2.12 / 49
How to use this book
1

CHOOSE

Pick the sweet that fits your meal plan.

2

MEASURE

Weigh every ingredient exactly.

3

PREPARE

Follow the numbered steps in order.

4

PORTION

Divide into the exact number of small servings.

5

ENJOY MINDFULLY

Savour one measured serving, slowly.

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Smart sweet facts
≠

Not carbohydrate-free

No added sugar does not mean zero carbs.

≠

Not calorie-free

No added sugar does not mean zero calories.

⚖

Portion size matters

Measured portion matters!

♡

Every body responds differently

Individual glucose responses vary.

✓

Follow your meal plan

Enjoy only if it fits your individual meal plan.

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Contents · tap a sweet
NATURE_SEHAT · STABLE GLUCOSE 2.15 / 49
DAY 1
Kesar Elaichi Phirni
4SMALL BOWLS
NO-ADDED-SUGAR

Kesar Elaichi Phirni

No Added Sugar | 4 Small Bowls
SWIPE FOR INGREDIENTS →
Day 1 · Ingredients

Ingredients

Kesar Elaichi Phirni

Unsweetened milk
400 ml
Raw rice
20 g
Chopped almonds
10 g
Elaichi powder
¼ tsp
Kesar
6–8 strands
Suitable sweetener (Stevia or Monk fruit)
optional
4small bowls — No Added Sugar
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Day 1 · Preparation

Kesar Elaichi Phirni

STEPS 1–3 OF 8
Make Your Festive Phirni — Step by Step
Preparing Kesar Elaichi Phirni
1
SOAK20–30 minutes

Wash and soak rice for 20–30 minutes.

2
GRIND

Drain and coarsely grind the rice.

3
WARM

Warm milk in a thick-bottomed pan.

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Day 1 · Preparation

Kesar Elaichi Phirni

STEPS 4–6 OF 8
4
STIR

Add ground rice and stir continuously.

5
SIMMERapproximately 15–20 minutes

Simmer approximately 15–20 minutes until cooked and thick.

6
FLAVOUR

Add saffron, elaichi and chopped almonds.

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Day 1 · Preparation

Kesar Elaichi Phirni

STEPS 7–8 OF 8
7
SWEETEN

Add suitable sweetener if desired, following its instructions.

8
CHILL

Divide into four small bowls and refrigerate promptly.

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Day 1 · Serving
4small bowls
FINAL STEP

Divide into four small bowls and refrigerate promptly.

SMART HEALTH REMINDER

Rice and Milk Still Provide Carbohydrates!

Enjoy Only If It Fits Your Individual Meal Plan.

Enjoy only if it fits your individual meal plan.
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DAY 2
Almond-Paneer Barfi
10MINI PIECES
NO-ADDED-SUGAR

Almond-Paneer Barfi

Yield: 10 Mini Pieces
SWIPE FOR INGREDIENTS →
Day 2 · Ingredients

Ingredients

Almond-Paneer Barfi

Paneer
200 g
Almond flour
40 g
Milk
30 ml
Ghee
5 g
Elaichi + Kesar
Suitable sweetener (Stevia, Monk fruit)
if desired
10mini pieces — exact yield
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Day 2 · Preparation

Almond-Paneer Barfi

STEPS 1–2 OF 5
Using the ingredients
Preparing Almond-Paneer Barfi
1
CRUMBLE

Finely crumble 200 g paneer. Soak a few saffron strands in 30 ml warm milk.

2
TOAST

Heat 5 g ghee in a non-stick pan. Stir in 40 g almond flour on low heat until fragrant.

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Day 2 · Preparation

Almond-Paneer Barfi

STEPS 3–5 OF 5
3
COMBINE

Add paneer and saffron milk. Stir on low heat until thick and the mixture leaves the pan sides.

4
FLAVOUR

Add cardamom and optional stevia or monk fruit, following the product label.

5
SET & CUTabout 1 hour

Press into a small lined tray. Cool, then chill about 1 hour until firm. Cut into 10 mini pieces.

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Day 2 · Serving
10mini pieces
FINAL STEP

Press into a small lined tray. Cool, then chill about 1 hour until firm. Cut into 10 mini pieces.

SMART HEALTH REMINDER

No added sugar does not mean zero carbs or calories.

Enjoy only if it fits your individual meal plan.
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DAY 3
Coconut-Almond Mini Laddoo
10MINI LADDOOS
NO-ADDED-SUGAR

Coconut-Almond Mini Laddoo

No Added Sugar | 10 Mini Laddoos
SWIPE FOR INGREDIENTS →
Day 3 · Ingredients

Ingredients

Coconut-Almond Mini Laddoo

Unsweetened desiccated coconut
60 g
Almond flour
40 g
Ghee
5 g
Unsweetened milk
30 ml
Elaichi
¼ tsp
Suitable sweetener
optional, according to instructions
10mini laddoos — No Added Sugar
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Day 3 · Preparation

Coconut-Almond Mini Laddoo

STEPS 1–4 OF 8
1
ROAST1–2 minutes

Dry-roast the coconut on low heat for 1–2 minutes without browning.

2
MIX

Add almond flour and mix.

3
BIND

Add ghee, cardamom and milk gradually.

4
STIR

Stir on low heat until the mixture holds together.

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Day 3 · Preparation

Coconut-Almond Mini Laddoo

STEPS 5–8 OF 8
5
SWEETEN

Add a suitable sweetener if desired, following its heating instructions.

6
COOL

Allow the mixture to cool enough to handle.

7
SHAPE

Divide evenly into 10 mini laddoos.

8
STORE

Refrigerate promptly and store chilled because the recipe contains milk.

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Day 3 · Serving
10mini laddoos
FINAL STEP

Refrigerate promptly and store chilled because the recipe contains milk.

SMART HEALTH REMINDER

Measured Portion Matters!

Enjoy only if it fits your individual meal plan.
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DAY 4
Lauki-Paneer Halwa
6SMALL PORTIONS
NO-ADDED-SUGAR

Lauki-Paneer Halwa

No Added Sugar | 6 Small Portions
SWIPE FOR INGREDIENTS →
Day 4 · Ingredients

Ingredients

Lauki-Paneer Halwa

Lauki, peeled and grated
300 g
Fresh unsweetened paneer
150 g
Toned milk
150 ml
Ghee
5 g
Almonds
10 g
Elaichi
¼ tsp
Saffron
a few strands
Suitable heat-stable sweetener
optional
6small portions — No Added Sugar
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Day 4 · Preparation

Lauki-Paneer Halwa

STEPS 1–3 OF 9
1
CHECKSAFETY CHECK

Wash, peel and grate fresh, firm lauki. Taste a tiny raw piece; discard the entire lauki if it tastes bitter.

2
HEAT

Heat ghee in a non-stick pan.

3
SOFTEN

Add grated lauki and cook on medium-low heat until softened.

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Day 4 · Preparation

Lauki-Paneer Halwa

STEPS 4–6 OF 9
4
SIMMER

Add milk and simmer until most moisture evaporates.

5
ADD

Add crumbled paneer, cardamom and saffron.

6
THICKEN

Cook until the mixture becomes thick and cohesive.

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Day 4 · Preparation

Lauki-Paneer Halwa

STEPS 7–9 OF 9
7
SWEETEN

Add sweetener according to its product instructions, if desired.

8
GARNISH

Garnish with chopped almonds.

9
PORTION

Divide into six equal small portions.

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Day 4 · Serving
6small portions
FINAL STEP

Divide into six equal small portions.

SMART HEALTH REMINDER

A Measured Dessert, Not a Free Food

Enjoy only if it fits your individual meal plan.
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DAY 5
Kesar Shrikhand Cups
6MINI CUPS
NO-ADDED-SUGAR

Kesar Shrikhand Cups

Baked Yogurt-Style Dessert | 6 Mini Cups
SWIPE FOR INGREDIENTS →
Day 5 · Ingredients

Ingredients

Kesar Shrikhand Cups

Thick unsweetened Greek yogurt or hung curd
300 g
Unsweetened milk
60 ml
Almond flour
20 g
Elaichi
¼ tsp
Saffron
a few strands
Suitable heat-stable sweetener
optional
Chopped pistachios
10 g
6mini cups — Baked Yogurt-Style Dessert
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Day 5 · Preparation

Kesar Shrikhand Cups

STEPS 1–4 OF 8
Baked Yogurt-Style Dessert
1
PREHEATapproximately 160°C

Preheat the oven to approximately 160°C.

2
MIX

Mix thick unsweetened yogurt, milk and almond flour until smooth.

3
FLAVOUR

Add cardamom, saffron and suitable heat-stable sweetener if desired.

4
FILL

Divide into six small oven-safe cups.

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Day 5 · Preparation

Kesar Shrikhand Cups

STEPS 5–8 OF 8
5
WATER BATH

Place the cups in a baking tray with hot water reaching partway up their sides.

6
BAKEapproximately 20–30 minutes

Bake approximately 20–30 minutes, until gently set; avoid overbaking.

7
CHILL

Cool promptly, refrigerate until chilled and garnish with pistachios.

8
SERVE

Serve chilled in the measured cups.

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Day 5 · Serving
6mini cups
FINAL STEP

Serve chilled in the measured cups.

SMART HEALTH REMINDER

No Added Sugar ≠ No Carbohydrates

Enjoy only if it fits your individual meal plan.
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DAY 6
Mini Besan-Almond Laddoo
12MINI LADDOOS
NO-ADDED-SUGAR

Mini Besan-Almond Laddoo

No Added Sugar | 12 Mini Laddoos
SWIPE FOR INGREDIENTS →
Day 6 · Ingredients

Ingredients

Mini Besan-Almond Laddoo

Chana Atta/Besan
60 g
Almond flour
40 g
Ghee
15 g
Elaichi
¼ tsp
Suitable powdered non-sugar sweetener
optional
Warm water
small amount only if required for binding
12mini laddoos — No Added Sugar
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Day 6 · Preparation

Mini Besan-Almond Laddoo

STEPS 1–4 OF 8
1
HEAT

Heat ghee in a heavy-bottomed pan over low heat.

2
ROAST

Add besan and roast slowly, stirring frequently, until the raw smell disappears and the flour is cooked.

3
ADD1–2 minutes

Add almond flour and roast gently for another 1–2 minutes.

4
COOL

Remove from heat and allow the mixture to cool enough for the selected sweetener.

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Day 6 · Preparation

Mini Besan-Almond Laddoo

STEPS 5–8 OF 8
5
FLAVOUR

Mix in cardamom and suitable sweetener, if desired.

6
BIND

If necessary, add a few drops of warm water for binding, avoiding excessive moisture.

7
SHAPE

Divide the mixture into 12 equal mini laddoos.

8
STORE

Store in a clean airtight container; refrigerate if water has been added and consume promptly.

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Day 6 · Serving
12mini laddoos
FINAL STEP

Store in a clean airtight container; refrigerate if water has been added and consume promptly.

SMART HEALTH REMINDER

Measure the Ingredients and the Final Portions.

Enjoy only if it fits your individual meal plan.
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DAY 7
Mini Kesar Peda
10MINI PEDAS
NO-ADDED-SUGAR

Mini Kesar Peda

No Added Sugar | 10 Mini Pedas
SWIPE FOR INGREDIENTS →
Day 7 · Ingredients

Ingredients

Mini Kesar Peda

Unsweetened milk powder
60 g
Paneer
100 g
Toned milk
30 ml
Ghee
5 g
Elaichi
¼ tsp
Saffron
a few strands
Suitable heat-stable sweetener
optional
10mini pedas — No Added Sugar
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Day 7 · Preparation

Mini Kesar Peda

STEPS 1–4 OF 10
1
CRUMBLE

Crumble paneer finely.

2
HEAT

Heat ghee in a non-stick pan over low heat.

3
COOK

Add paneer and cook briefly.

4
BLEND

Add milk powder and milk gradually, mixing continuously.

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Day 7 · Preparation

Mini Kesar Peda

STEPS 5–7 OF 10
5
FLAVOUR

Add saffron and cardamom.

6
THICKEN

Cook until the mixture thickens and leaves the pan.

7
SWEETEN

Add suitable sweetener according to its heating instructions.

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Day 7 · Preparation

Mini Kesar Peda

STEPS 8–10 OF 10
8
COOL

Cool until safe to handle.

9
SHAPE

Divide into 10 equal mini pedas.

10
CHILL

Refrigerate promptly and serve chilled.

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Day 7 · Serving
10mini pedas
FINAL STEP

Refrigerate promptly and serve chilled.

SMART HEALTH REMINDER

Small Serving. Conscious Choice.

Enjoy only if it fits your individual meal plan.
NATURE_SEHAT · STABLE GLUCOSE 2.143 / 49
7 smart sweet lessons · 1/2
1

Know your ingredients

Rice and milk still provide carbohydrates.

2

Measure every portion

Measured portion matters. Divide into equal small servings.

3

Remember the carbs

No added sugar does not mean no carbohydrates.

4

Choose mindfully

Small serving. Conscious choice.

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7 smart sweet lessons · 2/2
5

Prepare with care

Measure ingredients, follow each step, and store chilled when the recipe contains milk.

6

Respect your own response

Individual glucose responses vary. Follow your personal meal plan.

7

Build consistent habits

A measured dessert, not a free food. Small steps, repeated, become lasting habits.

KEEP THESE BESIDE YOU

Seven lessons. One smart habit: measure, enjoy mindfully, repeat.

NATURE_SEHAT · STABLE GLUCOSE 2.145 / 49
A moment to reflect

Pause & reflect

Before you turn the page, take a breath and write your answers.

1. Which sweet will I make first?

2. How will I measure my portion?

3. What one habit will I keep after the festival?

NATURE_SEHAT · STABLE GLUCOSE 2.146 / 49

YOUR FESTIVE CHALLENGE WAS JUST THE BEGINNING

Ready to Build Stable Glucose Habits for Life?

KNOWLEDGEACTIONCONSISTENCYSUSTAINABLEPROGRESS
KNOWLEDGE+ACTION+CONSISTENCY
KNOWLEDGEStructured education: understand your food, portions and routine.
ACTIONPractical daily action: turn what you learn into small choices.
CONSISTENCYConsistency: repeat small steps until they become lasting habits.
NATURE_SEHAT · STABLE GLUCOSE 2.147 / 49
Dr. Mohammad Junaid
Dr. Mohammad Junaid, MD
AYURVEDA · NATURE SEHAT

Introducing Stable Glucose 2.1

A structured learning and lifestyle journey that brings together education, practical daily action and consistency to help you build sustainable habits.

JOIN STABLE GLUCOSE 2.1
www.naturesehat.in+91-7678500215Scan the QR code or tap JOIN. The enrolment page shows the latest plans and offers.
General wellness information. Not a substitute for your doctor's advice.
NATURE_SEHAT · STABLE GLUCOSE 2.148 / 49

CELEBRATE SWEET MOMENTS.
BUILD HEALTHIER HABITS.

Nature Sehat | Dr. Mohammad Junaid
www.naturesehat.in+91-7678500215
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