Not everyone is used to drinking a glass of milk, so you have to find different ways to add it to your diet! While you may have been consuming milk by adding it to cereals, smoothies, or muesli, and occasionally making paneer, it is time to step up your culinary game and try some delicious milk-based dessert recipes that you can make at home using milk. So, on World Milk Day, which falls on June 1 every year, let’s prepare some tasty milk-based dessert recipes to remind people of the importance of milk in your daily routine.

5 must-try delicious milk dessert recipes

Try out these delicious and healthy milk dessert recipes on this World Milk Day, as explained by nutritionist Susmita N.

1. Rice pudding (kheer)

Ingredients:

• 1/2 cup of jasmine rice
• 4 cups of coconut milk
• 2 – 3 cinnamon sticks
• 1/4 cup of maple syrup
• 1/2 cup of raisins
• ½ cup of almonds
• Cinnamon to garnish

Instructions:

1. Wash the jasmine rice thoroughly and soak it in water for 30 minutes.
2. In a heavy-bottomed pan, bring the coconut milk to a boil.
3. Drain the rice and add it to the boiling milk.
4. Cook on low heat, stirring occasionally, until the rice is soft and the milk thickens (about 30-40 minutes).
5. Add maple syrup, and 2-3 cinnamon sticks, and mix well.
6. Add half a cup of raisins and almonds.
7. Cook for another 5-10 minutes until the kheer or rice pudding reaches the desired consistency.
8. Serve warm or chilled.

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2. Panna cotta

Ingredients:

• 1 cup unsweetened almond milk
• 1 cup Greek yoghurt (low-fat)
• 1/4 cup honey or maple syrup
• 1 teaspoon vanilla extract
• 1 tablespoon of unflavored gelatin
• 3 tablespoons cold water

Instructions:

1. In a small bowl, sprinkle the gelatin over the cold water and let it stand for 5-10 minutes.
2. In a saucepan, combine the almond milk and honey. Heat over medium heat until the honey is dissolved and the mixture is hot, but not boiling.
3. Remove from heat and stir in the vanilla extract.
4. Add the gelatin mixture to the hot milk mixture and stir until the gelatin is completely dissolved.
5. Let the mixture cool slightly, then whisk in the Greek yogurt until smooth.
6. Pour the mixture into ramekins or serving glasses and refrigerate for at least 4 hours, or until set.
7. Serve with fresh berries or a fruit sauce.

3. Milk barfi

Ingredients:

• 2 cups skimmed milk powder
• 1 cup unsweetened almond milk or low-fat milk
• 1/4 cup coconut sugar or stevia (adjust to taste)
• 1/4 cup coconut oil or a mix of coconut oil and ghee
• 1/4 teaspoon cardamom powder
• Chopped nuts to garnish

Instructions:

1. Heat the coconut oil or ghee in a pan, on medium heat.
2. Add the milk powder and almond milk to the pan, and stir continuously to avoid lumps.
3. Add the coconut sugar or stevia and continue to stir until the mixture thickens and starts to leave the sides of the pan (about 10-15 minutes).
4. Add the cardamom powder and mix well.
5. Pour the mixture onto a greased plate and spread it evenly.
6. Garnish with chopped nuts and let it cool completely.
7. Cut into squares or diamonds and serve.

4. Rasgulla

Ingredients:

• 1 litre of low-fat milk
• 2-3 tablespoons of lemon juice
• 1/3 cup of coconut sugar
• 4 cups of water
• 1 teaspoon of rose water (optional)

Instructions:

1. Boil the milk in a heavy-bottomed pan. Once it comes to a boil, add the lemon juice and stir until the milk curdles.
2. Strain the curdled milk through a muslin cloth to separate the chenna (cheese curds) from the whey. Rinse the cheese curds under cold water to remove the lemon flavour.
3. Squeeze out excess water and knead the chenna for 5-7 minutes until it becomes smooth and soft.
4. Divide the chenna into small balls and set aside.
5. In a pressure cooker, combine the coconut sugar and water and bring to a boil.
6. Add the chenna balls to the boiling sugar syrup, close the lid, and cook for 7-8 minutes on medium heat.
7. Turn off the heat and let the rasgullas cool in the syrup.
8. Add rose water, if using, and refrigerate before serving.

5. Milk jelly

Ingredients:

• 2 cups of unsweetened almond milk or low-fat milk
• 1/4 cup of honey or maple syrup
• 1 tablespoon of unflavoured gelatin
• 3 tablespoons of cold water
• 1/2 teaspoon of vanilla extract
• Fresh fruit or fruit puree for topping

Instructions:

1. Sprinkle the gelatin over cold water in a small bowl and let it stand for 5-10 minutes.
2. In a saucepan, heat the almond milk and honey over medium heat until warm.
3. Remove from heat and stir in the vanilla extract.
4. Add the gelatin mixture to the warm milk and stir until the gelatin is completely dissolved.
5. Pour the mixture into moulds or serving glasses and refrigerate for at least 4 hours, or until set.
6. Top with fresh fruit or fruit puree before serving.

What are the benefits of adding milk dessert recipes to your diet?

Milk desserts can be a delightful addition to your diet, offering various benefits beyond their appealing taste. Here’s a detailed look at the benefits of incorporating milk-based desserts into your diet:

1. Rich in calcium

As per a study published in the Journal of Healthy Eating and Active Living, milk is an excellent source of calcium, which is essential for strong bones and teeth. Consuming milk desserts can contribute to your daily calcium intake, promoting skeletal health and reducing the risk of osteoporosis.

2. High-quality protein

Milk contains high-quality proteins, including casein and whey, which are essential for muscle repair, growth, and overall body maintenance, as found in a study published in the Food Agriculture Spectrum Journal. Milk desserts can help meet your protein needs, especially if they include additional protein-rich ingredients like nuts.

3. Rich in vitamins and minerals

“Milk is a good source of essential vitamins and minerals, including vitamin D, vitamin B12, riboflavin, and phosphorus. These nutrients are crucial for maintaining energy levels, proper nervous system function, and overall metabolic health” says the expert.

4. Improves bone health

The calcium and vitamin D content in milk desserts supports bone density and strength. Regular consumption can help prevent conditions like osteopenia and osteoporosis, especially in older adults, according to a study published in the Nutrients MDPI Journal.

5. Boosts energy

“Milk-based desserts provide a good balance of carbohydrates, proteins, and fats, offering a quick and sustained energy boost. This makes them a great option for a post-meal treat or a midday snack,” says the expert.

What are the side effects of milk desserts?

Whole milk desserts can be a delightful treat and offer many benefits, there are potential side effects to consider, as explained by the expert.

1. Weight gain

Many milk desserts are high in calories due to added sugars, fats, and other ingredients. Regular consumption of high-calorie desserts can lead to weight gain and obesity. You can manage your weight, physical activity and a healthy diet.

2. Digestive issues

People with lactose intolerance may experience symptoms such as bloating, gas, diarrhoea, and abdominal pain after consuming milk desserts. Lactose-free alternatives or plant-based milk can be considered to avoid these issues. Plus, milk desserts, especially those made with cream or butter, can be difficult to digest and may cause discomfort, especially in people with sensitive digestive systems.

3. May increase blood sugar levels

Many milk desserts contain significant amounts of added sugar, which can cause rapid spikes in blood sugar levels. This can be particularly concerning for people with diabetes or those at risk of developing diabetes.

4. Dental Problems

Sugary milk desserts can contribute to the development of cavities and tooth decay. The sugar in these desserts can feed harmful bacteria in the mouth, leading to plaque formation and dental issues.

Thus, it is advisable to consult with your healthcare provider before having these milk-based dessert recipes.