BM #87 Day 26 - 

Here we are at the end of this month long series of 'Explore the Flavors'. It has been an interesting journey exploring healthy recipes under different themes. To cap this journey, I shall post a recap in a couple of days.

As far as today's dessert is concerned, I chose to post a guilt-free dessert to end this series. It is very close to my heart as I make it for my little one and myself, when the sweet craving hits :). In my growing up years, my mom used to make it for me as I refused to consume milk in any form.

After so many years, I remembered this kheer and made it for the Ugadi platter. It has since been made in many avatars. I sometimes, add just banana puree for myself and dates and banana puree for my little one. She is fine with just sugar as well. 

Ingredients - 

Cracked Wheat 3 Tbsp (any grain size is good)
Milk 1.5 cups (divided use)
Banana, overripe 1 
Dates 2-3 (or as needed)
Mixed Nuts, roughly chopped 2 Tbsp
Cardamom Powder 1/4 tsp
Saffron strands few, soaked in 1 Tbsp of warm milk
Ghee 1/4 tsp

*If needed add honey or other sweetener just before serving - then the point of sugar free is lost :)

Method Of Preparation -

In a heated pan, add ghee and cracked wheat and roast for a minute.

Add about 1 cup of water, cover and let the cracked wheat cook (upto 7 minutes depending on the size of the grain).

Meanwhile blend the dates, banana along with 1/2 cup of milk.

After the cracked wheat is cooked through, add 1 cup of milk, chopped nuts, saffron soaked milk and let it come to a boil.

Add the banana-date-milk mixture and allow it to come to a boil.

Remove from heat. Cover and rest it for a few minutes.

Serve warm for a guilt free dessert or snack.


Preparation Time 15 minutes
Serves 2
Posted by Harini R on Monday, April 30, 2018


  1. Priya Suresh Says:
  2. Wow, sugar free kheer, thats seriously amazing. Love the addition of banana and dates to bring the sweetness to this healthy kheer. Delicious.

  3. Sandhiya Says:
  4. Cracked wheat Payasam looks good, i too experiment with dates for payasam and really love the flavor it gives into the kheer. Great share, it's one healthy payasam for sure !!

  5. Harini , that’s a perfect recipe for the finale post . The Dalia kheer sounds delicious and making it sugar free is such a healthy option . I have never addedbanana to the kheer , but mangoes yes ! Infact I make the Dalia kheer with mangoes .
    You have given us a treasure box of healthy and interesting recipes all through this marathon , kudos on the efforts .

  6. Srividhya Says:
  7. Great idea to replace the sugar with fruits like banana and dates. This is sure a guilt-free kheer for any occasion.

  8. Kalyani Says:
  9. sgarfree made heatlhy with dates- this is a life saver for me when I want to cut down .. I make it simialrly but never made more than a cup .. will try ur version too and post it:)

  10. Few years ago I used to make dalia almost everyday and we would all have it in breakfast. Adding dates and nuts would make it more healthy and tasty.

  11. Suma Gandlur Says:
  12. Love your sugar free version kheer and I want to grab a bowl from the screen. That's a delicious kheer and a great way to end this series.

  13. Preeti Says:
  14. Sugarfree kheer is healthy and interesting recipe for health conscious ppl.

  15. Pavani Says:
  16. Wow, such a nutritious and delicious kheer with cracked wheat. Adding mashed banana and dates sounds just the right way to sweeten it. Looks so creamy and delicious.

  17. Such a delicious and yummy looking kheer i love to use dhalia is some forms in our food and this kheer is really interesting and im making them soon..

  18. That is an awesome dessert for the final day Harini. Love the sugar free recipe and it is such a delicious healthy treat. enjoyed your whole series very much..

  19. Mayuri Patel Says:
  20. Hubby has been asking for some dessert and this one is perfect, sugar free. Making kheer with broken wheat is new to me.

  21. Srivalli Says:
  22. This is a fantastic one to end this series Harini. Enjoyed your theme based marathon, each one so carefully picked!

  23. Unknown Says:
  24. wow kheer looks so creamy and such a delicious way to add cracked wheat in a payasam :) looks so yummm !! Enjoyed all your recipes throughout the marathon !!

  25. I love cracked wheat payasam and love how creamy yours look. Love the no sugar added version and this definitely makes it a lot healthier. It was so much fun to read your posts with 4 different themes all through the month.

  26. Padmajha Says:
  27. I never add fruit puree to the cracked wheat kheer but this sounds like one more way to get my lil one ot eat fruits!This is surely a delicious way to end the marathon Harini!

  28. wow harini, superb way to end the marathon, love the date-banana added as sweetner here! would love to try this fruity kheer!

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