Kunafa Sawary with cream, nuts, pistachios, and honey, flavored with vanilla, is one of the most delicious Middle Eastern desserts that combines a luxurious taste with high nutritional value. It is rich in carbohydrates that provide the body with energy, while the nuts offer a healthy dose of beneficial fats and proteins, along with essential vitamins such as Vitamin E and B6 and minerals like magnesium and zinc. Additionally, honey contributes to boosting immunity and improving digestion. However, excessive consumption may lead to weight gain and increased blood sugar levels, so it is best enjoyed in moderation to balance its benefits and potential health risks.

Ingredients

1. Kunafa Ingredients

• 500 grams of fine kunafa
• 200 grams of melted butter
• 2 tablespoons of powdered sugar

2. Filling Ingredients

• 1 cup of fresh cream or cream cheese
• 2 tablespoons of powdered sugar
• ½ teaspoon of liquid or powdered vanilla
• ½ cup of crushed nuts (pistachios, almonds, hazelnuts)

3. Syrup Ingredients

• 1 cup of sugar
• ½ cup of water
• 1 teaspoon of lemon juice
• 1 teaspoon of orange blossom water or rose water (optional)

4. For Garnishing

• Crushed pistachios
• Honey (optional)

Healthy Ingredient Substitutions

• Replace butter with coconut oil: A healthier option with less saturated fat.
• Use honey instead of sugar syrup: Reduces refined sugar content in the recipe.
• Substitute cream with Greek yogurt or labneh: Lowers fat content while increasing protein.
• Add oatmeal to the kunafa: Enhances nutritional value and fiber content.
• Reduce sugar in the filling: Natural sweeteners like dates or honey can be used instead.

Alternative Ingredients for Enhanced Health Benefits

• Use oat-based kunafa: Increases fiber intake and supports digestive health.
• Replace sugar with honey or coconut sugar: Lowers the glycemic index of the recipe.
• Add chia or flaxseeds to the filling: Boosts Omega-3 and nutritional value.
• Use almond or coconut milk instead of regular milk: Suitable for those with lactose intolerance.
• Include fruits like figs or dates in the filling: Adds natural vitamins and minerals without the need for refined sugar.

Preparation Method

1. Time Duration

• Preparation Time: 20 minutes
• Cooking Time: 25-30 minutes
• Total Time: Approximately 50 minutes

2. Detailed Preparation Steps

Preparing the Syrup

1. In a saucepan over medium heat, add sugar and water, stirring until the sugar is fully dissolved.
2. Let the mixture boil for 5-7 minutes, then add the lemon juice and allow it to simmer for another 2 minutes.
3. Turn off the heat and add orange blossom water or rose water (if available).
4. Let the syrup cool completely before using it.

Preparing the Kunafa

1. Preheat the oven to 180°C (356°F).
2. In a large bowl, crumble the kunafa using your hands or a food processor until it becomes fine.
3. Add the melted butter and powdered sugar, mixing well until the kunafa fully absorbs the butter.
4. In small cupcake molds or Sawary kunafa molds, place a portion of kunafa, pressing it gently against the bottom and sides to form a hollow base.
5. Bake the kunafa in the preheated oven for 10 minutes until it turns light golden.

Adding the Filling & Completing the Baking

1. Remove the kunafa molds from the oven and let them cool slightly.
2. In a bowl, mix the cream (or cream cheese) with powdered sugar and vanilla until you get a creamy texture.
3. Fill each kunafa mold with one tablespoon of the filling and top it with some crushed nuts.
4. Cover the filling with a light layer of the remaining kunafa and press gently to secure it.
5. Return the molds to the oven and bake for another 15-20 minutes until fully golden.
6. Once out of the oven, pour the cooled syrup over the hot kunafa and let it soak for 5 minutes.

3. Serving & Garnishing

Serving

• Place the Sawary Kunafa pieces on a serving plate after cooling slightly to ensure they hold their shape.
• Serve as a luxurious dessert for gatherings and special occasions.

Garnishing

• Sprinkle crushed pistachios on top of each piece.
• Drizzle honey for an extra rich flavor and a glossy finish.
• Serve with Arabic coffee or tea to enhance the taste.

Tips for Recipe Success & Avoiding Mistakes for Beginners

• Use Fresh Kunafa: Choose fresh and soft kunafa for a perfectly crispy texture.
• Evenly Distribute Butter: Ensure the kunafa is well-coated with butter for an even golden color.
• Avoid Excessive Syrup: The syrup should be cold when poured over the hot kunafa to prevent it from becoming too soggy.
• Cool Before Removing from the Mold: This helps maintain its shape and prevents it from falling apart.
• Use the Right Oven Temperature: Bake at a moderate temperature to prevent the edges from burning before the center is fully cooked.
• Don’t Overfill with Filling: Too much filling can cause the kunafa to collapse when serving.

Side Dishes to Serve with Kunafa

• Arabic or Turkish Coffee: Balances the sweetness of kunafa with a rich, slightly bitter flavor.
• Mint Tea: Aids digestion and adds a refreshing touch to the dessert.
• Fresh Orange Juice: Adds a citrusy contrast to balance the richness of the kunafa.

Nutritional Warnings

• For Vegetarians: Replace butter with plant-based butter or coconut oil, and use almond or coconut milk-based filling instead of dairy.
• For Diabetics: Use natural sweeteners like honey or coconut sugar and reduce the amount of syrup.
• For Heart Patients: Replace butter with healthy oils such as olive or coconut oil.
• For Lactose-Intolerant Individuals: Use plant-based milk alternatives like almond or coconut milk.
• For Diet-Conscious Individuals: Opt for oat kunafa instead of traditional kunafa for more fiber, and use low-fat cream or Greek yogurt as a filling substitute.
• For Kids: Reduce sugar in the filling and syrup and serve with milk or yogurt for added nutritional value.

Frequently Asked Questions

1. How can I make kunafa less greasy?

• Substitute butter with coconut oil or use low-fat butter. Reduce the amount of cream or replace it with Greek yogurt.

2. What is the best way to achieve crispy kunafa?

• Evenly distribute butter over the kunafa and bake in a preheated oven at a moderate temperature to ensure crispiness without burning.

3. Can kunafa be made without sugar?

• Yes, you can replace sugar in the syrup with honey or date syrup for a natural sweetener.

4. What are healthy alternatives to white flour in kunafa?

• Use oat or barley kunafa for added fiber and better nutritional value.

5. How can I store kunafa after preparation?

• Keep it in an airtight container in the refrigerator for 3-4 days. To reheat, place it in the oven for a few minutes to restore its crispiness.

6. Can kunafa be made without an oven?

• Yes, you can toast the kunafa in a non-stick pan over medium heat, stirring continuously until it turns golden brown.

Nutritional Values, Calories, and Health Benefits of Each Ingredient

1. Kunafa Ingredients

500g Fine Kunafa

• Nutritional Values:
  • Calories: 1,750 kcal
  • Carbohydrates: 375g
  • Fats: 10g
  • Protein: 25g
  • Fiber: 10g
• Health Benefits:
  • Rich source of carbohydrates that provide the body with energy.
  • Contains a small amount of fiber that supports digestive health.

200g Melted Butter

• Nutritional Values:
  • Calories: 1,440 kcal
  • Fats: 160g
  • Saturated Fats: 100g
• Health Benefits:
  • Provides essential fats for energy but should be consumed in moderation to avoid excessive saturated fat intake.
  • Enhances the crispy texture and rich flavor of kunafa.

2 tbsp Powdered Sugar

• Nutritional Values:
  • Calories: 120 kcal
  • Carbohydrates: 30g
• Health Benefits:
  • Adds sweetness but provides quick energy without additional nutrients.
  • Preferably reduced or replaced with natural sweeteners like honey.

2. Filling Ingredients

1 Cup Fresh Cream or Cream Cheese

• Nutritional Values:
  • Calories: 450 kcal
  • Fats: 40g
  • Protein: 8g
  • Calcium: 150mg
• Health Benefits:
  • Rich in calcium, essential for bone and dental health.
  • Contains natural fats that aid in the absorption of fat-soluble vitamins.

2 tbsp Powdered Sugar

• Nutritional Values:
  • Calories: 120 kcal
  • Carbohydrates: 30g
• Health Benefits:
  • Enhances the filling’s sweetness but adds empty calories.
  • Preferably reduced or replaced with honey.

½ tsp Vanilla

• Nutritional Values:
  • Calories: 6 kcal
• Health Benefits:
  • Adds a delicious flavor with minimal calories.
  • May help in calming nerves and improving mood.

½ Cup Crushed Nuts (Pistachios, Almonds, Hazelnuts)

• Nutritional Values:
  • Calories: 400 kcal
  • Fats: 35g
  • Protein: 10g
  • Fiber: 5g
• Health Benefits:
  • Rich in healthy fats that promote heart health and reduce inflammation.
  • High in fiber, which aids digestion and promotes satiety.
  • A good source of plant-based protein and essential nutrients like magnesium and vitamin E.

3. Syrup (Qater) Ingredients

1 Cup Sugar

• Nutritional Values:
  • Calories: 774 kcal
  • Carbohydrates: 200g
• Health Benefits:
  • Provides sweetness but has a high sugar content that may impact blood sugar levels.
  • Preferably reduced or replaced with honey or natural sweeteners.

½ Cup Water

• Nutritional Values: No calories.
• Health Benefits:
  • Helps dissolve sugar to form syrup suitable for drizzling.

1 tsp Lemon Juice

• Nutritional Values:
  • Calories: 3 kcal
• Health Benefits:
  • Acts as a natural preservative that prevents sugar crystallization.
  • Boosts immunity due to its vitamin C content.

1 tsp Orange Blossom Water or Rose Water

• Nutritional Values: No calories.
• Health Benefits:
  • Adds a floral aroma and aids digestion and relaxation.

4. Garnishing

¼ Cup Crushed Pistachios

• Nutritional Values:
  • Calories: 200 kcal
  • Fats: 18g
  • Protein: 5g
• Health Benefits:
  • A good source of healthy fats and antioxidants.
  • Helps lower bad cholesterol and supports heart health.

Honey (Optional - 2 tbsp)

• Nutritional Values:
  • Calories: 128 kcal
  • Carbohydrates: 35g
• Health Benefits:
  • A healthy alternative to sugar, containing antioxidants and antibacterial properties.
  • Helps soothe the throat and boost the immune system.

Total Nutritional Values of the Recipe (Serves 6-8 people)

• Total Calories: ~5,261 kcal
• Total Fats: 463g
• Total Saturated Fats: 200g
• Total Carbohydrates: 680g
• Total Protein: 48g
• Total Fiber: 15g
• Total Sugars: 400g

Health Benefits of the Recipe

• Provides the body with energy due to the carbohydrates from kunafa, sugar, and honey.
• Supports bone and dental health thanks to the calcium in cream and cheese.
• Enhances heart health through the healthy fats found in nuts and pistachios.
• Helps reduce inflammation with antioxidants from cinnamon and nuts.
• Improves digestion with orange blossom water, which has a calming effect on the digestive system.
• Boosts immunity due to the vitamins and minerals found in nuts and honey.
• Promotes satiety with its protein, healthy fats, and fiber from nuts.