Late-night cravings or mid-day cravings we all love to snack on something crunchy, sweet, sour, spicy, hot, or cold. We usually resort to something that is either easy to cook or right out of the bag. Snacking is considered a very unhealthy habit but it's a good practice if you follow portion control. We usually have three meals a day, breakfast, lunch and dinner, at times, the intervals between the three can be long and tiresome it can be either due to our busy schedules or sleeping patterns so when we sit to have any meal either midday or at the end of it we usually end up eating it at supersonic speed and forget the fact that it can further lead to indigestion. Snacking helps curb that cause you are fueling your body with food in small quantities throughout the day, it in turn helps you to enjoy your meal rather than consuming too much too soon.
Snacking healthy has its benefits It keeps you moderately full Keeps your hunger pangs at bay Boosts your energy Helps maintain your blood sugar levels Provides mental clarity
Here are 20 healthy recipes that are easy to make, some can be made in batches and used for up to a week/month, some are quick fixes and some take about 20 minutes tops! Here are some substitutes
Cow's Milk - almond milk, soy milk Animal-based Protein - Whey Protein, Peanut butter (refer recipe #1) sesame crumble (refer recipe #3) 1) Peanut Butter
Health benefits: high in protein, healthy fats
Ingredients Raw peanuts (100g) Jaggery (1 ½ tbsp) Salt (½ tsp) Recipe Roast raw peanuts till golden brown and crunchy. Skin the roasted peanuts (a process used to remove the skin of any nut) In a blender, add the skinned roasted peanuts, jaggery, ½ a teaspoon of salt, and blend. This is going to take a while, so blend it for a good 10 to 15 mins, do take breaks. Blend till you have reached your desired consistency. Store in a clean air-tight jar, this will last in the refrigerator for about two weeks depending on how much you choose to consume Add this in your smoothies, a bowl of oats, over a slice of bread, or just enjoy a dollop of this deliciousness as it is. 2) Apple and Peanut Butter dip
Health Benefits: healthy blood sugar levels, loaded with nutrients, high in protein
Ingredients Apples (2) Peanut butter (2tbsp)
Recipe In a small bowl take 2 tbsp of peanut butter (refer recipe #1) or depending on your preference. Cut up some fresh apples Dip and enjoy it!
3) Sesame Crumble Health benefits: high in protein, antioxidants, minerals, healthy fats
Ingredients White sesame seeds (200g) Black jaggery (½ cup) Nuts (½ cup)
Recipe Roast 200g of white sesame seeds in a hot pan, preferably cast iron for a few mins or until golden brown. Add in chopped nuts of your choice, roast it till all of the ingredients are toasted. Grate ½ a cup of black jaggery or depending on your preference. Saute till all of them are combined or until the black jaggery has melted You'll be left with this crunchy, and a very fragrant bowl of goodness. You can make a batch of this and use it for upto a week, store it in an air-tight container Add this to your smoothies, over a toast of peanut butter, or simply enjoy this as it is. 4) Popcorn
Health benefits: High in antioxidants, improves blood circulation and digestive health.
Ingredients Popcorn kernels (1 cup) Coconut oil (1tbsp) Chilli flakes (1tsp) spicy Black Jaggery (1tbsp) sweet
Recipe On a med-high flame heat 1 tbsp of coconut oil and add 1tsp of chili flakes or 1tbsp of black jaggery Add a cup of popcorn kernels (not store-bought) and let it pop! Your big old bowl of popcorn is ready. 5) Corn
Health benefits: Rich in fiber, vitamins, minerals (note: it can spike your blood sugar levels so take note if you have diabetes)
Ingredients Corn, desired amount or (1cup) Chilli powder or flakes (1tsp) Lime (½ tsp) Rock salt (a pinch) Recipe Boil the desired amount of corn in a little water to avoid losing all the nutrients. Squeeze in fresh lime juice, ½ tsp of chili powder or flakes, and a pinch of rock salt. Stir and enjoy this tangy, spicy, and sour snack. 6) Peanuts Salad Health benefits: high in protein, nutritious, healthy fats, vitamins, minerals. Ingredients Roasted peanuts (1cup) Onions (1 med size ) Green chillies (1, finely chopped) Lime (½ tsp)
Recipe In a bowl add the roasted peanuts, onions and green chillies Squeeze in some fresh lime juice Mix well and enjoy!
7) Protein Pancakes Health benefits: Fibre, healthy fats, high in protein
Ingredients Banana (1) egg (1) cinnamon stick (1med) oats (1/2cup) wheat flour (1cup) honey (1tbsp) baking soda (½ tsp) rock salt ( a pinch) milk ( 2 cups) or just eyeball it, make sure it isn't watery or too thick, it has to be like cake batter. coconut oil Recipe Mix all the wet and dry ingredients with a hand mixer or a blender. Heat a pan (cast iron), a little coconut oil to grease the pan and scoop in a large spoon of this batter on a medium flame Let it cook till small bubbles form and flip Serve warm with fruits or honey (maple syrup takes a lot of energy to produce, it isn't a sustainable option) Multiply the measurements when required!!
8) Roasted seeds
Health benefits: Fiber, vitamins, minerals, antioxidants, a superfood
Ingredients Pumpkin, sunflower,flax seeds - any seeds of your choice (500g) Rock salt - optional Recipe Roast the seeds in a hot cast iron wok or deep-dish till golden brown Sprinkle a little salt and voila This crunchy snack is a great substitute for when you are craving for something savory and salty. Batch make it and store it in an air-tight container Note: rock salt locks in the freshness for a longer time, this should stay fresh for about 6 months but batching making it monthly retains the freshness.
9) Egg Frittata
Health benefits: high in protein, fibre.
Ingredients Eggs (2) Capsicum - 1 (can be substituted with cooked meat or any vegetable of your choice) Rock salt - a pinch Pepper - ½ tsp Oregano - ½ tsp Milk (2 tbsps)
Recipe Stovetop In a bowl beat all the above ingredients till frothy. Heat a deep dish pan and pour the above mixture. Cover the pan and let it cook for about 5mins or until golden brown and fluffy. Serve with toasted whole wheat bread or enjoy as it is Microwave In a mug beat all the above ingredients till frothy Microwave it on med-high for about 3 mins or until cooked. Serve warm accompanied with a slice of toasted whole wheat bread or eat it as it is 10) Ragi chilla Health benefits: whole grain, gluten-free, calcium, good crabs, vitamin D
Ingredients Ragi Flour (1 cup) Chillies (2) Onions (1 med size) Salt (½ tsp) Sesame seeds (1tbsp) Water (1 cup)
Recipe In a bowl mix the ragi flour, finely chopped chillies, onions, salt Gradually add a cup water till all the ingredients are incorporated, the consistency should resemble dosa batter On a med-high flame pour a generous spoonful of this batter Sprinkle some sesame seeds for that added texture and let it sit for about 3-4 mins or until cooked. Serve warm with coconut chutney (refer recipe #17) or enjoy it as it is. 11) Peanut butter and banana toast
Health benefits: Potassium, high in protein, healthy carbs and fats
Ingredients Peanut butter 1tbsp (refer recipe #1) Cinnamon powder (½ tsp) Whole wheat or multigrain bread - (2 slices)
Recipe Toast the bread till golden brown and crispy Spread a generous spoonful or 1tbsp of your homemade peanut butter. Slice up some bananas and place it on the toast Sprinkle some cinnamon powder and enjoy!! 12) Almond butter
Health benefits: Vitamin, fibre, protein, Vitamin E.
Ingredients Raw almonds (100g) Jaggery (1 ½ tbsp) Salt (½ tsp) Recipe Roast raw almonds till golden brown and crunchy. Skin the roasted almonds (a process used to remove the skin of any nut) In a blender, add the skinned roasted almonds, jaggery, ½ a teaspoon of salt and blend. This is going to take a while so blend it for a good 10 to 15 mins, do take breaks. Blend till you have reached your desired consistency. Store in a clean air-tight jar, this will last in the refrigerator for about a month depending on how much you choose to consume. Add this in your smoothies, a bowl of oats, over a slice of bread, or just enjoy a dollop of this deliciousness as it is.
13) Oats and coconut chilla
Health Benefits: Fibre, rich in antioxidants, improves bone health and digestion
Ingredients Oats (1cup) - Desiccated coconut (½ cup) - Onions (1med) - Chillies (2med) - Salt (½ tsp) - Water (1cup) Recipe In a bowl, mix all the above ingredients Gradually add water till all the ingredients are incorporated, the consistency should resemble dosa batter On a med-high flame pour a generous spoonful of this batter and cover it with a lid Serve warm and enjoy as it is or with a generous helping of coconut chutney (refer recipe #17) 14) Fruit parfait with greek yogurt
Health benefits: Proteins, Calcium, Antioxidants, omega-3 fatty acids.
Ingredients Chia seeds, sabja (1tbsp) Fruits of your choice (strawberries, bananas, mango, apples, grapes, cherries, raisins etc) Greek yogurt of your choice (flavoured or non-flavored )
Recipe Soak 1 tbsp of chia seeds in a bowl of water for about 15 mins. In a tall glass alternate layers between fruits, greek yogurt and chia seeds Serve cold and enjoy! 15) Smoothies
Healthy benefits: fibre,vitamins, protein, minerals, omega-3 fatty acid
There are a few things to remember when making a smoothie Types of fruits - preferably fresh and not canned Types of vegetables - fresh and not frozen Types of liquids - fresh and not loaded with preservatives (water, milk, coconut water) Others - nut butters, seeds, sweetener, herbs
Recipe (fruit smoothie) Banana and peanut butter smoothie In a blender, chop up one large banana, a spoonful of peanut butter (refer recipe #1), milk (depending how thick you want it to be) vanilla essence and blend!!! Serve cold Recipe (vegetable smoothie) Green juice In a blender dice up a large cucumber, a handful of coriander leaves, a inch of ginger, water and blend Pour this in a glass and squeeze in the juice of half a lime. Serve cold You can always choose to alternate between fruits and vegetables or use both in your smoothies, depending solely on your preference. 16) French toast with oats
Health benefits: Carbs, fibre, improves digestion
Ingredients Whole wheat bread (3 slices) Oats (½ cup) Milk (1 cup) Cinnamon powder (1 tsp) Egg (1) Vanilla essence (½ tsp) Rock salt (a pinch) Honey (personal preference)
Recipe In a bowl add a cup of milk, ½ tsp cinnamon powder, one egg, ½ tsp vanilla essence, a pinch of salt and beat this mixture till frothy and let it sit. In a plate, mix half a cup of oats and ½ tsp cinnamon powder. Dip a slice of bread in the batter and then dip it in oats and cinnamon mixture. On a med flame heat a teaspoon of coconut oil and let this toast for a while or until golden brown. Flip and let it cook for about 3 mins or so Stack the warm french toast and drizzle with honey for that added sweetness
17) Coconut spread/dip Health Benefits: Antioxidants, fibre, improves cholesterol
Ingredients Desiccated Coconut - 1cup Coriander - ½ cup Chilli - 2 med Mint - ½ cup Tamarind - 2 pods of tamarind soaked in half a cup of water Ginger - 1inch Salt - ½ tsp Peanuts - ½ cup Recipe In a blender add all the above ingredients and the water in which the tamarind was soaked. Blend till it has reached your desired consistency. Use it as a spread for your whole wheat sandwiches or as a dip with your vegetables also known as chutney it can be used as a healthier alternative to spreads and dips. 18) Protein balls Health Benefits: nutritious, a superfood, whole foods, high in protein, healthy carbs, fats, and fiber.
Ingredients Roasted cashews (½ cup) Roasted almonds (½ cup) Roasted oats (1 cup) Dark chocolate (1 cup) Cinnamon powder (1 tsp) Honey (2 tbsp) Vanilla extract (1tsp) Dates (½ cup) seedless dates or de-seed it Flaxseed powder - (2tbsp) (grind roasted flax seed powder)
Recipe Dry Roast the cashews, almonds, and oats in a pan over med flame. In a bowl add 2 tbsps of flaxseed powder with enough water to make it into a paste and let it sit for 2mins. Add the honey, vanilla extract, salt and cinnamon powder. While that sits, chop up the roasted nuts, dark chocolate and mash up the dates. Add all the above ingredients to a bowl of oats Mix in well and form into balls This will stay fresh in the refrigerator for a week. Your homemade ready to go high protein snack is ready!! 19) Hummus and Veggies Health benefits: Plant-based protein, high in fibre, a superfood.
Ingredients Boiled Chickpeas (kabuli chana) (2 cups) - Roasted sesame seeds (1 tbsp) - Garlic (6 med pods) - Olive oil (2tbsp) - Chilli flakes (1tsp) - Salt (½ tsp) - Lime (1tsp)
Recipe Heat some olive oil in a pan and roast some finely chopped garlic, till golden brown In a blender, add the boiled chickpeas along with all the other ingredients and the roasted garlic, with a little water to loosen it up. Blend till it has been nicely incorporated, the consistency should be thick. Serve with vegetables like carrots, zucchini, bell peppers etc. You can even spread this over a toast of whole wheat bread or any bread of your choice and sprinkle a little chilli flakes and a dash of olive oil for that added zing.
20) Banana and Vanilla mug cake
Health Benefits: Potassium, protein, antioxidants
Ingredients Wheat flour (1cup) - Banana (1) - Egg (1) - Roasted Nuts ⅓ cup nuts of your choice - Vanilla (½ tsp) - Milk (½ cup) or until the batter resembles cake batter - Baking soda (½ tsp) - Honey (1tsp) - Dark chocolate ⅓ cup (personal preference)
Recipe In a blender add all the above ingredients except the roasted nuts and dark chocolate. Pour this golden batter in a mug, alternating it between the roasted nuts and the dark chocolate Put this in the microwave on a med-high temp for 5mins or until baked! Serve warm with black coffee or eat it as a healthy dessert! In conclusion
Ending the snack recipes on a sweeter note, So reach out for these healthy options rather than reaching out for that bag of chips or a box of cookies, it's okay to indulge in unhealthy treats at times but constantly making unhealthy choices over a healthy one will make you lethargic mentally and physically.
So "healthy"snack away!