Food is one’s best friend through seasons. While the lockdown and the pandemic have been emotionally and mentally draining, food has been a comforting element that has been keeping us sane. One major change that the pandemic has witnessed is the fact that people have slowly diverted from junk food to rather healthier food options that can be cooked at home as well as, are safe and customized according to their dietary requirements.
This blog will take you through some healthy snack options that you can eat whenever you feel hungry. While the options may give you some great snacking ideas, their recipes will help you with preparing them.
1. Moonglet
Moong dal is a great source of fibre and protein. It makes you feel full and ensures healthy and guilt-free snacking!
Preparation
- Soak moong dhuli dal in water for 30 minutes.
- Once soaked, drain out excess water, grind dal with 150 ml water, salt, and some green chilli until it turns into a fine paste.
- Heat ½ tsp of oil in a pan.
- Pour the batter and spread it on the pan while maintaining a minimum thickness of the batter.
- Once the bubbles start appearing on the top, add chopped onions, tomatoes, chopped chillies, capsicum, or other veggies of your choice, and top it with some fresh coriander.
- Press the toppings gently on the base.
- Flip the side of the moonglet after 4-5 minutes on each side.
- Once cooked, take it out on a plate and serve with mint or coconut chutney.
2. Chia Pudding
Chia seeds are rich in fibre, antioxidants, calcium, phosphorus, magnesium, and fatty acids including alpha-linolenic acid which is an important anti-inflammatory fat known as “the plant omega-3”.
Preparation
- In a bowl, whisk to combine chia seeds, milk, sweetener of your choice, vanilla (optional), and salt.
- Cover and refrigerate until the mixture becomes thick. If you’re using low-fat milk, the mixture may take longer to thicken.
- Serve with mix-ins and toppings of your choice.
3. Peanut Butter Toast
The calories in peanut butter toast are low enough to work into your daily health goals without crushing your diet. Moreover, peanut butter and whole-grain toast are rich in protein, fibre, and nutrients.
Preparation
- Whisk milk, eggs, peanut butter, sugar, vanilla extract (if used), and cinnamon (if used) in a bowl.
- Heat the oil in a frying pan over medium heat.
- Dunk each slice of bread in an egg mixture. Place in pan, and cook on both sides until golden, about 3 to 4 minutes per side. Serve hot with bananas and berries.
4. Mixed Vegetables Salad
Salad is an easy to arrange food that is rich in nutrients and fiber. It helps with various concerns like cholesterol control, preventing constipation, anti-ageing, etc.
Preparation
- Wash and chop the vegetables of your choice like lettuce, broccoli, carrots, onions, tomatoes, zucchini, etc., and place them in a steamer. Steam for 5-7 minutes till they turn tender.
- Once the vegetables look soft, transfer them to a serving plate, add salt and black pepper, and drizzle lemon juice over it. Garnish them with coriander and serve.
5. Moong Dal Chaat
This recipe combines protein-rich dal with vitamin-rich vegetables and fruits such as carrots, raw mangoes, mint leaves, pomegranate, and coriander that are both delicious and healthy. Also, it takes just 15 minutes to make it.
Preparation
- Finely chop the onions, tomatoes, capsicum, and green mangoes. Also, peel and grate the carrots. Keep all the vegetables aside.
- Put the moong dal in a pressure cooker with an adequate amount of water and let it cook for 2 to 3 whistles. Transfer in a bowl when it is done.
- Put a pan on medium flame and heat some oil in it. Add the cooked moong dal, ginger and garlic paste, and salt in the pan and saute.
- Add onions, tomatoes, raw mangoes, and carrots into the pan and stir-fry for a minute.
- Once the vegetables are done, transfer them to the moong-dal bowl and add lemon juice. Garnish with sev and coriander leaves before serving.
6. Roasted Makhana
Makhana or fox nut is a rich source of calcium, protein, carbohydrates, phosphorus, iron, thiamine, and zinc. Makhana has a neutral taste and thus, can be combined with various flavors. Roasted makhana makes for a light and healthy snack when you crave one.
Preparation
- Heat oil in a pan.
- Add the makhana and roast for 10-12 minutes on a low flame till they become crisp and crunchy. Keep on stirring in between.
- Switch off the gas flame and sprinkle the chaat masala powder and some salt. Serve it hot!
- Once they cool down, store them in an air-tight container
7. Sauteed Paneer with Veggies
The paneer recipe with crispy sauteed veggies such as corn, bell peppers, broccoli is a storehouse of nutrients. Sauteed vegetables retain their vitamins and minerals, as well as taste and color. Paneer provides protein and calcium thus, making it a delicious and nutritious dish.
Preparation
- Heat some oil in a pan and add ginger garlic paste to it and saute.
- Add onions, green bell pepper, yellow bell pepper, red bell pepper, broccoli, mushroom, baby corn, and paneer to it. Saute and add soy sauce, tomato puree, and chilli sauce.
- Sprinkle some cornflour on it while heating. Serve!
8. Oats Upma
Upma and oats have fibre, vitamins, and healthy fats. They’re low in cholesterol and calories which makes them a healthy meal and helps you have a balanced diet.
Preparation
- Dry roast the rolled oats until it gets a roasted aroma and turns lightly crisp.
- Transfer the roasted oats to another bowl and allow it to cool.
- Heat the oil in the same heavy bottomed pan; add the red chillies, mustard seeds, and urad dal. Allow the mustard seeds to crackle and while the red chilli and the urad dal turn a little brown.
- At this stage, add the onion, green chillies, finely chopped ginger, and curry leaves and saute till they become soft.
- Add in the turmeric powder, salt, steamed vegetables, and tomatoes, and saute the mixture for about half a minute.
- Finally, add the oats and stir well so that all the ingredients get well combined. Cover the pan, turn the heat to low, and allow it to steam for a few minutes in the heat.
- Garnish with coriander leaves and freshly grated coconut. Serve!
9. Ragi Porridge
Ragi or Finger millets are a cereal crop. It is rich in proteins, calcium, and iron. Raggi porridge is a creamy-textured dish that is easily digestible and serves as a great option to fill your stomach.
Preparation
- Heat a pan with water over a medium flame and add jaggery powder to it. Bring them to a boil until the jaggery melts completely.
- Now add the ragi flour to the pan and keep stirring. Make sure no lumps are formed.
- Add milk as required and cook until the porridge achieves a thick consistency.
- Turn off the flame and allow the porridge to cool down and serve.
10. Hummus
Hummus is an excellent protein source in the form of a thick, creamy spread. Chickpeas, which are the base of nearly all hummus recipes, are high in protein. They help to make you feel full after consuming them.
Preparation
- Drain and rinse the chickpeas in a colander.
- Add chickpeas, tahini, lemon juice, garlic clove, water or ice cubes, cumin, olive oil, and blend them on high for 30 seconds, pause once or twice to scrape the sides down. If the hummus seems too thick, add a tablespoon or two of water.
- Transfer the hummus into a bowl, using the back of a large spoon to create swirls in the center. Drizzle olive oil and a dash of paprika, to taste. Serve with the toppings of your choice.
11. Sprouts Kebab
As mentioned earlier, sprouts are rich in nutrients that improve your digestion and blood sugar levels and may prevent the possibility of heart disease.
Preparation
- Finely chop the onion, cucumber, and green chillies. Add these along with besan, salt, cumin powder, chaat masala, and coriander leaves to a bowl.
- Add the boiled moong sprouts to the bowl and mash everything together lightly and prepare a dough. If needed, add 2-4 tablespoons of water.
- Heat oil in a pan. Make small kebabs with the dough and shallow fry them from both sides until golden brown.
- Serve them with mint chutney or ketchup.
12. Healthy Energy Bombs
Nuts help make you feel full faster and are low-calorie grain types that will not allow your body to become fat. They’re rich in protein, calcium, potassium, etc.
Preparation
- Grind some almonds until they become very finely crushed.
- Add some dates to the almond powder and grind until well blended.
- Add the protein powder and flaxseed meal and blend.
- Add hazelnut butter and process again.
- The mixture should hold together when you squeeze it in the palm of your hand. If it doesn't seem to want to stick, add more hazelnut butter, or coconut oil, one teaspoon at a time until it does.
- The mixture should have a little bit of coarseness to it and should have to be squeezed somewhat hard to form a ball.
- Add pumpkin seeds, cranberries, and shredded coconut and blend a few times just to break them down a little and incorporate them into the "batter"
- Take the mixture, one tablespoon at a time, and form it into a ball by squeezing it in the palm of your hand.
- Keep the balls in an air-tight container for at least a week.
13. Murmura Chivda
Murmura is a great healthy alternative to snacks like bhujia and namkeen. Murmura chivda contains many wholesome grains to boost energy and brain activity. Its main ingredient, puffed rice, is low in calories and enriched with vitamins and minerals.
Preparation
- Heat oil in a heavy-bottomed vessel. Once hot, add in the peanuts and roast on medium heat for 30-40 seconds.
- Reduce the heat and add in the coconut and chickpeas. Roast until the coconut starts to crisp.
- Add green chillies and curry leaves and roast until crisp.
- Add sugar, turmeric, salt, and red chilli powder, and mix.
- Finally, puffed rice and roast for up to 10 minutes until it becomes crisp.
- Let the mixture cool and store in an airtight container.
14. Dhokla
Dhokla is a healthy snack option since it is steamed and not fried, making it highly nutritious. It is low in calories but rich in fiber, protein, and healthy fat. It aids digestion, raises energy levels, and helps with weight loss.
Preparation
- In a bowl, mix the gram flour, semolina, and salt.
- Add in oil, lemon juice, chilli-ginger paste, and water and mix well.
- Add Eno salt and whisk thoroughly until the mixture is frothy and has doubled in size.
- Transfer the batter to a greased container.
- Fill a large pan with water and place a trivet at the base. Set the container over the trivet, cover with a lid, and steam batter for 15-20 minutes.
- Use a toothpick to check if it is done. Once the toothpick comes out clean, allow the dhokla to cool for some time. Insert the knife around container edges and flip over onto a plate. Cut into pieces.
- For tempering, heat oil in a pan, add green chillies, and let it crackle on low heat.
- Add in curry leaves, mustard seeds, and sesame seeds and cook until crisp.
- Add water and sugar, mixing to combine.
- Pour the hot mixture over steamed dhokla and serve.
15. Masala Corn
Commonly served as street food in India, the simple masala corn has high fiber content that promotes healthy digestion. Compared to many traditional snacks it contains no saturated fat, sodium, or cholesterol.
Preparation
- Boil sweetcorn in water for 5 minutes.
- Once done, drain and transfer to the pan. Add in butter and roast on medium heat for 2 minutes.
- Transfer to a bowl and allow it to cool for 5 minutes.
- Add in the chilli powder, cumin powder, chaat masala, salt, and lemon juice, and mix them well. Transfer to a cup and serve immediately.
16. Date-Coconut Burfi
Dates are one of the best sugar substitutes to turn any mithai into a healthy snack. The date-coconut barfi is a great source of energy, sugar, fiber, and minerals like calcium, iron, potassium, magnesium, and zinc.
Preparation
- Grease a plate or pan with ghee.
- Mix the dates and milk in a blender to make a thick puree.
- Heat some ghee on medium-high heat in a pan. Once melted, add the date puree and sauté for 5 minutes.
- Add ground almond powder and mix well, forming a dry dough. Add in the desiccated coconut, mix well for 2 minutes and remove from heat. Add in the cardamom powder.
- Pour the barfi mixture onto the greased plate and press with a spoon or a spatula to spread it evenly.
- Cut into shapes as required.
- Once completely cool, remove pieces from the plate and serve.
17. Date-Nut Laddoo
This protein laddu recipe combines dates and chopped nuts. In short, it is loaded with sheer health and nothing more.
Preparation
- In a blender, mix the dates and raisins until it forms a paste. Transfer to a bowl and add coconut powder, chopped pistachios, cashew nuts, peanuts, flaxseed powder, poppy seeds, cinnamon powder, and ghee.
- Mix well then divide into small, equal portions.
- Apply ghee to your palms and roll the portions into small balls.
- Store in an airtight container and enjoy them when you like.
18. Beetroot Cutlet
Beetroot is low in sodium and fat and contains folate that supports mental and emotional health. It also contains vitamin K and calcium.
Preparation
- Peel the beetroots and pressure-cook the potatoes to peel and mash well.
- Heat a little oil in a pan.
- Add the onions, garam masala powder, red chilli powder, beetroot, and salt.
- Stir-fry for a minute or two.
- Add the mashed potatoes, coriander leaves and mix well. Remove from flame.
- Make the mixture into small cutlets of desired shapes.
- Add a little water to gram flour.
- Add salt and mix to a semi-thick batter consistency.
- Heat oil in a deep frying pan.
- Dip the prepared cutlets in the batter and roll them in the breadcrumbs.
- Gently add them to the hot oil and deep fry until light golden brown.
- Remove and drain excess oil.
- Serve hot with chutney and sauce.
19. Poha
Poha is an easy, delicious, and healthy Maharashtrian breakfast recipe. Made with onions, potatoes, and seasoning like chillies, lemon, and curry leaves make up a tasty and easy meal of Poha or flat rice, especially when you don't feel like cooking. It is a very light and refreshing breakfast dish.
Preparation
- Put poha in a colander and wash, not letting it soak for too long in the water. Leave in the colander to drain out completely.
- Heat the oil and add the asafoetida, mustard seeds, curry leaves, finely chopped onions, and whole red chillies.
- When onions turn light brown, add potatoes, and cook till they look a bit glossy.
- Add the turmeric and sauté over low heat till the potatoes are cooked through.
- Increase the flame, add salt and poha, and mix well. Saute until mixed well.
- Turn off the heat and add lemon juice and coriander leaves. Serve it hot!
20. Nachni Chips
Nachni or Ragi is rich in protein and fiber. It aids digestion, prevents overeating, and makes you feel full for a long time. The amino acids, namely lecithin, and methionine, present in nachni help to decrease the cholesterol levels of your body by getting rid of the excess fat in the liver.
Preparation
- Take a big mixing bowl and add Ragi Flour in it then add Wheat Flour and Rice Flour to the mixing bowl.
- Add dry masalas – Red Chilly Powder, Turmeric Powder, Cumin Seed Powder, Chat Masala & Salt as per taste
- Now mix all the ingredients so all spices and salt are spread evenly
- Mix all the ingredients with water till it forms a dough.
- Rest the dough for half an hour.
- Sheet dough between two pieces of paper till 1.5' on the dough sheeter.
- Cut into triangles & bake at 150c for 10-12 minutes.
- Relish with dips of your choice!
21. Egg Sandwich
Eggs are an inexpensive and low-calorie source of nutrients such as folate, riboflavin, lecithin, and vitamins B-12, A, K, and D. Furthermore, whole eggs are a complete source of proteins as it contains all the essential amino acids needed by the human body.
Preparation
- In a deep bottomed pan, boil eggs for 10 minutes. After the eggs boil, drain water and let the eggs cool a little before you start peeling and chopping them.
- Take a bowl and add peeled eggs, mayonnaise, salt, mustard paste, and mix thoroughly. Add pepper to the mixture.
- Toast the bread slices. Then, take a bread slice, spread butter on it, and add the egg mixture to the bread. Cover it up with the other bread slices. Serve!
Final Words
These healthy snacks will leave you feeling satisfied throughout the day. They are easy to cook and their freshness makes sure you get the maximum amount of nutrients to your body. The next time you’re craving an over-salty snack or a sweet bite to eat, try out one of these recipes.
Disclaimer: This information is educational and should not be construed as medical advice. Please consult your doctor before making any dietary changes or adding supplements.
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