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Holi doesn’t have to be all about sugar-laden treats. With a touch of creativity, families can indulge in delicious and nutritious alternatives that honor festive traditions while promoting good health
The vibrant festival of Holi is a time of joy, laughter, and, of course, delicious treats. From crispy gujiyas to syrup-drenched malpuas, the celebration is filled with indulgence. But for parents, the concern over excessive sugar, deep-fried sweets, and artificial additives lingers. This Holi, Dr. Kushal Agrawal, HOD of the Department of Neonatology and Paediatrics, KVR Hospital, Kashipur, and Anshul Singh, Team Leader of Clinical Nutrition and Dietetics, Artemis Hospitals, share their expert advice on healthier alternatives, ensuring children can enjoy the festival without compromising their well-being.
As the morning sun casts golden hues over the festivities, young Aarav and his little sister Meera excitedly rush to their mother, hands smeared with bright colors. Their mother, Riya, smiles warmly but is also aware of the sugar-laden temptations awaiting them. Determined to make Holi enjoyable yet nutritious, she decides to take a different approach this year.
Instead of offering store-bought sweets, Riya prepares a vibrant fruit salad. Dr. Agrawal recommends mixing colorful, seasonal fruits like strawberries, kiwis, pomegranate seeds, and grapes with a drizzle of honey or a sprinkle of chaat masala to enhance the flavor. “Fruits naturally provide vitamins, fiber, and antioxidants, making them an ideal festive treat,” he explains.
Determined to keep the festive spirit alive, Riya decides to make gujiyas but with a twist. Inspired by Anshul Singh’s advice, she bakes the gujiyas instead of deep-frying them. “Using whole wheat flour and a stuffing of dry fruits, coconut, and jaggery makes them just as delicious but much healthier,” Singh suggests. As the warm aroma fills the house, even Aarav, a picky eater, eagerly reaches for one.
For a variation on laddoos, Riya follows Dr. Agrawal’s suggestion and prepares gur treats. “Jaggery not only adds natural sweetness but also provides essential minerals like iron,” he shares. She enriches them with chopped almonds and pumpkin seeds, making them nutrient-dense and energy-boosting.
As the afternoon heat intensifies, Riya knows it’s time for something refreshing. Instead of serving sugary drinks, she prepares a traditional thandai using Dr. Agrawal’s recipe. Blending milk with soaked almonds, cashews, fennel, chia seeds, and cardamom, she sweetens it with dates. To enhance the festive feel, she adds natural colors derived from beetroot and saffron. “This version of thandai is a powerhouse of nutrients,” he says.
Singh also suggests yogurt smoothies as a substitute for sugar-loaded lassi. “Blending seasonal fruits like mango or banana with plain yogurt eliminates the need for added sugar while providing probiotics that aid digestion,” he advises. Meera loves the creamy, fruit-filled lassi, while Aarav enjoys his chocolate-banana smoothie, made with unsweetened cocoa and honey.
Between the colors and water fights, the children crave something crunchy. Instead of chips and processed snacks, Riya offers them a homemade roasted nut and seed medley, an idea inspired by Dr. Agrawal. “Roasting almonds, peanuts, and pumpkin seeds with raisins or dried cranberries creates a naturally sweet and crunchy mix packed with protein and healthy fats,” he explains.
Another hit among the kids is Singh’s recommended makhana (fox nut) kheer. “Makhana is rich in calcium and antioxidants,” he says. Riya prepares it with low-fat milk, jaggery, and a dash of cardamom. The creamy texture and mild sweetness make it a crowd favorite.
As the day winds down and the colors settle into the evening air, Riya watches her children giggle over their last bites of whole wheat banana malpua, another delightful alternative suggested by Singh. “Replacing refined sugar with mashed banana and jaggery gives natural sweetness while retaining the traditional essence,” he assures.
Holi need not be all about sugar-soaked treats. With a little creativity, families can enjoy delicious, healthy alternatives that nourish the body while keeping festive traditions alive. As Riya tucks her children into bed, she feels content knowing that their Holi was not just fun-filled but also a celebration of good health. And as for Aarav and Meera? They are already dreaming of next year’s Holi feast, knowing it will be just as delightful.
