Kishmish Fruit: Healthy Recipes and Benefits

They are chewy, tasty, and simply healthy - THEY ARE KISHMISH!

A raisin is known as a Kishmish. It is also called Sultana for the golden-coloured dried grapes. Kishmish is a Hindi name, and another name is Munakka, given to the dark black coloured raisins.

Kishmish is loaded with nutrients and energy and is excellent for people who are into sports to get instant energy. Moreover, as it is rich in fibre, Kishmish also helps in weight loss.

Kishmish is primarily used in baked products and desserts to give Indian foods like biryani and various curries a tangy and sweet flavour.

The wedding season is already on us, and if you want to achieve healthy glowing skin, you must include Kishmish in your diet to make your wedding makeover effective.

They are packed with antioxidants and various other nutrients, about which we will learn more while also learning about some incredible Kishmish recipes.

Table Of Contents

1. Health Benefits Of Kishmish

2. Kishmish Recipes

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

Health Benefits Of Kishmish

Kishmish is a fruit with many health benefits you must know about. Here is a sneak peek into a few of these:

1. Prevents Diseases Like Cancer

High-quality antioxidants, called catechins, abundant in Kishmish, combat free radicals that harm the body's cells and promote many chronic diseases like cancer. 

Therefore, regular consumption of Kishmish aids in the prevention of diseases like cancer.

2. Reduces The Risk Of Constipation 

Consuming Kishmish causes the body to absorb water, increasing the volume of the faeces and easing constipation. In addition to preventing constipation, it also relieves loose motion and diarrhoea.

3. Helps To Treat Diabetes 

Kishmish ingestion controls ghrelin; leptin release stops overeating and keeps you satisfied. According to studies, eating Kishmish daily modifies and controls how quickly our bodies absorb sugar. As a result, it is one of the top foods that help manage diabetes.

4. Aids To Increase Haemoglobin

Kishmish includes copper, which encourages the production of RBC in the body, and folate, which raises the level of haemoglobin in the body.

Numerous studies demonstrate that eating raisins that have been soaked overnight boosts nitric oxide levels in the body, which improves nutrient absorption. 

Due to their iron content, raisins also aid in treating anaemia by boosting the synthesis of red blood cells.

5. Aids In Lowering Cholesterol

Kishmish is rich in resveratrol, an antioxidant, anti-inflammatory, and cholesterol-lowering agent that also lowers blood pressure.

6. Helps In Making Bones Stronger 

A micronutrient named boron, which is present in Kishmish, helps the body absorb calcium, which causes osteoporosis. Kishmish is also high in calcium, which is necessary for stronger bones.

7. Promotes Sexual Health

According to a study by a sexual health article, raisins have a strong aphrodisiac reputation. They have arginine, a protein that promotes sperm motility and improves erectile dysfunction. 

Kishmish Recipes

1. Kishmish Halwa 

As delightful as it sounds. This recipe is a sweet delicacy made with Kishmish full of nutrients and other antioxidants.

Ingredients

• Kishmish - 150 gm
• Cardamom powder - 1 tsp
• Ghee - 1.5 tbsp
• Corn starch - 1/3 cup
• Cashew nuts (chopped) - 10 gm
• Almonds (chopped) -10 gm
• Sugar - 1/3 cup
• Water - 150 ml 

Preparation Method

1. After giving the Kishmish an overnight soak in water, drain it, and then mash it into a rough paste.

2. Combine water and cornstarch in a bowl to create a slurry. 

3. Almonds and cashew nuts should be well-roasted in ghee in a pan.

4. Add water and sugar and stir until sugar is well dissolved. Cook for a while after adding the Kishmish paste.

5. The cornstarch slurry should be added to the same pan and continually stirred before tiny amounts of ghee are added.

6. Once the mixture has thickened to the consistency of halwa, turn off the gas. After about a minute, you will notice that it starts to thicken and release ghee.

7. Cardamom powder is then added, thoroughly mixed, and hot served.

This delicious dessert is ready to lift your mood and fulfil your cravings.

2. Kishmish And Kaju Curry

This recipe blends Kishmish and Kaju with a pineapple puree that gives a tropical flavour to the savoury curry.

Ingredients

• Soaked Kishmish  - 1/3 cup
• Cinnamon stick - 1
• Kaju chopped - 1/8 cup
• Cumin seeds - 1 tsp
• Cloves - 2-3
• Tomato ketchup - 1 tbsp
• Cardamom - 1
• Chilli powder - 1.5 tsp
• Turmeric powder - ½ tsp
• Milk - ¼ cup
• Sugar - 1 tsp
• Oil - 1.5 tsp
• Coriander leaves - ¼ cup
• Salt as per taste

For Paste

•  Chopped pineapple - 1/3 cup
•  Cashew Nuts - 5-6 pieces
•  Green chilli - 2 small

Preparation Method

1. Take a pan to add oil, then add cumin seeds, cinnamon, clove and cardamom.

2. Now add the pineapple paste and cook until the oil leaves the sides.

3. Add tomato ketchup, salt, sugar, turmeric powder and red chilli powder.

4. Now add the milk, cashew pieces and ½ cup water and let it boil for some time.

5. While serving, add soaked raisins in it and serve hot.

3. Kishmish And Carrot Salad

This salad recipe is a delicious carrot salad with the sweetness of Kishmish.

Ingredients

•  Grated carrot - 1 cup
•  Soaked Kishmish - 1 tbsp
•  Salt to taste
•  Sesame seeds - 1 tsp

For The Dressing

• Basil leaves chopped - 7 to 10 leaves
• Lemon juice - 1.5 tsp
• Honey - 1 tsp
• Salt to taste
• Black pepper powder - ¼ tsp

Preparation Method

1. Add the carrot, sesame seeds, and salt to taste and mix well in a bowl.

2. Make a dressing by mixing all the dressing ingredients.

3. Pour it on the carrot and then add soaked Kishmish and toss together.

Dietitian’s Recommendation 

As we have discussed above, Kishmish is an excellent energy source. In addition to its many other health advantages, Kishmish is fantastic for the skin.

Vitamins A and C included in Kishmish help maintain healthy skin by increasing collagen formation and suppleness. In addition, kishmish functions as a coolant, helping to lessen pimples, blemishes, and acne.

Antioxidants found in it also give the skin a glowing, plump, and smooth appearance.

                                                                -Dietitian Akshata Gandevikar

The Final Say

Kishmish is packed with energy and can help lower cholesterol, regulate diabetes, and increase haemoglobin levels in the body. It is also fantastic for the skin since it can lessen acne scars and blemishes and calm the body down. 

Additionally, Kishmish is used in various delectable recipes that are simple to prepare.

So fill your pockets with some healthy yet appetising Kishmish to help your body get all the nutrients it requires.

FAQs

1. How many Kishmish can be eaten in a day?

You can have 10–20 grams of raisins daily, giving your body quick energy.

2. Which nutrient is abundant in Kishmish?

Vitamins A, C, and K are all present in Kishmish.

3. Is Kishmish beneficial for losing weight?

Yes, Kishmish is a beautiful alternative for weight loss because it is low in fat and a rich source of fibre. It also helps to have a sustained feeling of fullness.

4. Does Kishmish benefit the heart?

Kishmish may assist in lowering blood pressure, which protects the heart's health.

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