Tuesday April 7, 2020

Here’s a List of Tasty and Healthy Snacking Options

Guilt free and tasty snacking options

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Healthy snacks
An ideal "Healthy Snack" is that which should be nutritious. Lifetime Stock

As the evening approaches, your hunger pangs get the best of you. Research shows that people crave more unhealthy food in the evenings than the rest of the day. Eating one unhealthy meal a day can wreak havoc to your health goals.

Sheryl Salis, Registered Dietician and Certified Diabetes Educator, talks about why it’s important to indulge in healthy bites. Snacks consumed today are often high in carbohydrates, especially refined carbohydrates, fats particularly transfats, salt/sodium and calories. They are highly processed, high in simple sugars, low in protein, low in fibre and high in preservatives.

This increases the risk of developing non communicable lifestyle diseases such as obesity, diabetes, dyslipidemia and hypertension. An ideal “Healthy Snack” is that which should be nutritious and healthy while preserving the hedonistic features of taste, texture and appearance.

A healthy snack should be nutrient dense, high in protein and fibre, low in calories, refined carbohydrates, saturated & transfats. It should be low in FSS (fat, sugar and salt). It should also be economical, easily availability (available) and safe to consume.

Healthy snacks
Soups are one of the most healthy options for those evening hunger pang. Lifetime Stock

Keeping this in mind, it is definitely possible to maintain a good lifestyle without giving up on tasty snacks. You must move to eating something nutritious and healthy while satisfying your untimely hunger pangs in a healthy way! Here’s a list of tasty and healthy snacking options that you can consume guilt freely at 7 p.m. Follow this for a good lifestyle.

Soups with Superfoods

Soups are one of the best options for those evening hunger pangs. Soup essentially makes for the ultimate evening snack as it not only have lower calorie content, but makes for a filling meal. Moreover, as the chilly days continue, soup is a convenient and nourishing option to keep you warm and agile. These days, you get instant-ready soup with superfoods, they are so nutritious that it has up to 4X* Protein compared to regular soups.

Create an interesting mix of some Carbs, Fibres and Protein

You can make a Khakhra interesting and nutritious by adding fibres and proteins to it by the way of Khakhra chat. Crush the Khakhra and add some sprouts/vegetables with some curd and you have a nice yummy treat!

Grab on to a pack of Unsalted Nuts and Whole Seasonal Fruits

Carry a whole seasonal fruit and a pack of unsalted nuts. Many people think that nuts have a lot of cholesterol ask, “doesn’t it have too much cholesterol? Will it not harm my heart?” But let me clarify one point, nuts are low in cholesterol and have healthy fats. Amongst the nuts, Walnuts is the king of also helps you elevate your mood and is rich in antioxidants. Along with nuts you can also include some seeds like Sunflower seeds, Watermelon seeds, Chia seeds, Pumpkin seeds etc.

Healthy snacks
Plain Yogurt or buttermilk can be a a very healthy snack for weight management because of its protein content. Lifetime Stock

Fix your hunger with Makhana at any time of the Day

Makhana (foxnuts/lotus seeds) has strong nutritional values; it is a nutritional snack that one can munch on at any time of the day. In addition to this, you can also stock up some simple, quick, healthy and guilt free evening snacks like Jowar Puffs, Roasted Chana, Unsalted Peanuts, Puffed Rice with Roasted Chana and Peanuts too.

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We all love Yogurt!

Plain Yogurt or buttermilk can be a great snack for weight management because of its protein content, it helps to keep full and also has the added benefit of being rich in calcium, which is good for your bones too. To make your yogurt interesting you can add fruit like raspberries or strawberries and some muesli if you like.

You can combine the above snacking options with the healthier option of Green Tea/Moringa Tea/Green Coffee instead of your regular cup of chai or coffee! (IANS)

 

Next Story

Here are Some Healthy and Quick Recipes

Eating healthy is never boring!

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Healthy recipes
Go for some quick recipes to make healthy eating more fun. Pixabay

Eating right is on everyone’s agenda. Who ever said that taste and healthy are at odds with each other? You may find healthy recipes in this lifestyle article

Celebrity chef Amrita Raichand believes that “Healthy is not boring!”. A mummy herself, Raichand shares some quick recipes to make healthy eating more fun.

TATER TOTS

Healthy recipes
Boil some potatoes for making some healthy tater tots. Pixabay

Ingredients

  • Boiled Potatoes – 2 ( medium )
  • Paneer – 100 Gms

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  • Oats flour – 2 ½ tbsp
  • Soya granules -½ cup
  • Garlic paste – 2 tbsp
  • Ginger paste – 1tbsp
  • Turmeric – ½ tsp
  • Pink salt – to taste
  • Raw mango powder – 1 tsp
  • Garam masala – 1 tsp
  • Cheese slice – 1 slice
  • Roasted peanuts – 2 tbsp ( crushed )
  • Lemon juice – ½ tsp
  • Oil – 1½ tbsp
  • Chopped coriander – for garnish

Method

1. In a pan heat some oil, add the ginger- garlic paste, cook for 1 min, then add the turmeric and cook for another ½ a minute or so.

2. In a mixing bowl, mash the boiled potatoes and the paneer. Then add half of the cooked gg paste, mixing them well. Now add the Oats flour, some pink salt and raw mango powder and bring everything together to form a dough.

3. Now for the filling , heat the same pan in which the gg paste was cooked and add the soaked soya granules to the remaining gg paste. Cook for a few mins. Add the garam masala, crushed peanuts and cheese slice and cook till the cheese melts. Squeeze some lemon juice finish with some chopped coriander.

4. Once cool, take small balls of potato dough, stuff it with the filling, and shape them into small cylinders, about an inch in height.

5. Deep fry these in hot oil till golden brown and serve with a dip of your choice.

SCHEZWAN SOYA BURGER

Healthy recipes
Not all burgers are unhealthy. You can always make your burgers healthy. Pixabay

Ingredients

  • Boiled sweet potatoes-1cup
  • Soya granules-1/2cup
  • Salt-1tsp
  • Pepper-1 tsp
  • Potato starch-1/2tbsp
  • Chopped coriander-1/4tbsp
  • Green peas mashed-1.5 tbsp
  • Carrot small dices-1.5 tbsp
  • Oats-2 tbsp
  • Schezwan Sauce-
  • Ginger-2tbsp
  • Garlic-2tbsp
  • Chopped onion-2tbsp
  • Chilly paste-3tbsp
  • Vinegar-1/2tbsp
  • Salt-1tsp
  • Sugar-1/2tbsp
  • Tomato paste-1tbsp

Method

1. Soak the soya granules in warm water till plump and soft. Once done squeeze out the excess water and keep aside.

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2. To make the schezwan sauce, heat the oil in a pan, add the chopped garlic & ginger and saute for 5 to 7 minutes. Now add the chopped onion, once it gets translucent, add the chili paste and let it cook for 15 to 20 minutes. Then add the vinegar, tomato paste, sugar and salt and cook for another 5 minutes. Once the mixture starts releasing its oil, remove from the pan and keep aside.

3. Now take the boiled sweet potato and green peas in a bowl and mash properly. Add the soya granules, boiled carrot dice, a little of the prepared schezwan sauce (or more depending on your taste)and salt, pepper to taste. Mix the filling properly and add a little potato starch to bind the mixture.

4. Once well mixed, make small cutlets of around 35 to 40 gms each, coat with the oats and shallow fry patties till nicely cooked and golden on each side. Remove on kitchen towels to absorb the excess oil.

5. Cut healthy bread slices into roundels with a cookie cutter. Line it with lettuce, a slice of tomato and cheese slices. Then place the soya Pattie on it, drizzle the sauce of choice and serve.

FRESH FRUIT PARFAIT

Healthy recipes
Fruit parfaits are very healthy and tasty. Pixabay

Ingredients

  • Crushed cornflakes 1½ cup
  • Crushed chikki 1½ cup
  • Yogurt -½ cup
  • Papaya- ½ cup (cut into small cubes)

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  • Strawberries 5 whole (4 cut into small cubes and 1 for garnish)
  • Mint leaves a sprig (for garnish)

Method

1. To make parfait, start with the layer of crushed cornflakes in a desired glass.

2. Add the next layer of papaya then add yogurt gently on top making sure it does not weigh the bottom layer down.

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3. Add the next layer of crushed chikki followed by strawberry and then yogurt.

4. Cut a strawberry in the shape of a flower and garnish the Parfait along with a sprig of mint leaf. (IANS)