Today, we will talk about some healthy snack options that you can easily take along to your office, school, college, or whenever you are travelling.
Now, you are already familiar with these foods.
But it is all about combining them in the right way so that your snack becomes balanced and your body feels satiated.
Take Apple for an example. If you eat one apple that might not be enough to suppress your hunger.
Now, if you eat two apples that would actually be an overdose of carbohydrates.
Now, combining this apple with peanut butter or roasted peanuts will actually make you satiated very easily.
Psychologically and scientifically, when we combine two or more foods our body feels more satiated.
All the snack options that we are going to discuss today are on the same lines.
Moreover, these foods are cheap and easily available in the Indian market throughout the year.
Now, these snack options are for one and all.
It doesn’t matter if you work out or not, you are a man or woman, young or old. It is for everybody.
Most importantly, these snack options will help you stay away from unhealthy food outside.
Now, in India, no snack is complete without a chai or Indian tea.
And I promise you can include Indian tea or green tea with any of the snack options that we are going to discuss today.
Just make sure that you keep sugar to a minimum. If possible, use natural sweeteners like Stevia.
So without any further delay, let’s get started.
Healthy & Tasty Snack Options in India
Lotus Seeds (or Phool Makhane)
First is Makhane, also known as Phool Makhane or Lotus seeds.
Now my mother is head over heels in love with Lotus Seeds.
She takes them to her workplace every day and she tells me these are so filling, so crunchy that it feels like having popcorn.
Now lotus seeds are very healthy. They are low in calories and rich in minerals.
They are also high in fibre and have some amount of protein as well.
Makhane [1 Serving - 28 grams] - Calories - 90 - Carbs - 18gm - Protein - 3gm
They are super low in sodium. So it becomes a great snacking option for somebody who is suffering from high blood pressure.
You can just roast them in a Kadhai with a pinch of salt or microwave them for a few minutes.
Trust me, you will love them.
In my opinion, Makhane are satiating in itself but if you want you can have one handful of unsalted roasted peanuts along with them.
Roasted Chickpeas (or Bhuna Chana)
Next is my all-time favourite, bhuna Chana or roasted chickpeas.
Now, they are also extremely filling and very tasty.
Roasted chickpeas are a great source of complex carbohydrates and also have some amount of protein.
Roasted Chickpeas (1 Serving - 56gm) - Calories - 92 - Carbs - 15gm - Protein - 6gm
Even after consuming 2 large handfuls of roasted chickpeas, you will hardly get 15 grams of carbohydrates but your stomach will be full.
So you can combine them with one handful of unsalted roasted peanuts to get healthy fats and some amount of protein.
Fruits & Nuts
Next option is fruits and nuts.
Now, you can use any fruit apple, banana, orange or whatever seasonal fruits that are available around you.
And combine them with one handful of nuts like badam, cashews, walnuts, peanuts etc.
Now you are getting carbohydrates from fruits and healthy fats and protein from the nuts.
Nuts - Calories - 161 - Fat - 14gm - Protein - 7gm
All in all, it becomes a well-balanced, filling and nutritious snack option.
This takes me to my next snack option which is –
Banana Peanut Butter Roti
Now take one whole wheat roti and apply one tablespoon of peanut butter on it.
Add one banana to it and you can just roll it and have it.
Calories - 295 Carbs - 50gm Protein - 12gm Fats - 15gm
It is a very tasty, filling and nutritious snack option.
Carrots & Cucumbers w/Unsalted Roasted Chickpeas & Peanuts
Next is carrots and cucumbers.
Now only carrots and cucumbers may not be enough to fill your tummy.
So you can actually add two handfuls of roasted chickpeas and one handful of unsalted roasted peanuts along with it.
Now you are getting vitamins and minerals from carrots and cucumbers, carbohydrates and some amount of protein from chickpeas and healthy fats and again some amount of protein from peanuts.
Calories - 300 Carbs - 18gm Protein - 14gm Fats - 15gm
This is how you combine the foods to make your snack filling and balanced.
Boiled Chickpeas Chat (Boiled Chana Chat)
Next is again one of my favourites, boiled Chana chat.
Now, it is very easy to prepare it.
All you need to do is, boil the Chana.
Add onion, tomato, cucumbers and season it with salt, pepper, tomato ketchup and lemon. Just mix it well and it is ready to go.
1 Serving - 50gm Chana - Calories - 90 - Carbs - 15gm - Protein - 5gm - Fats - 3gm
You need not boil Chana every day.
You can boil it in bulk and store in the refrigerator for 7 days.
There can be a lot of variations to this chat.
Instead of using black Chana, you can even use Chhole, rajma, or sprouts.
This takes me to my next snack option which is very similar –
Egg White Chat
Replace black Chana with egg whites and your egg white chat is ready.
1 Serving - 6 Egg Whites Calories - 110 Protein - 24gm Carbs - 2gm Fats - 1gm
This is a great way to get over the bland taste of egg whites.
Now because egg whites are a source of lean protein so you can even add one roti to it.
Scrambled Egg White (Egg White Bhurji) and Egg White Omelette
Next snack options could be Egg White Bhurji or egg white omelette.
Now, you might be thinking that should we have egg whites in summer? Definitely.
They won’t cause you pimples. It is a myth.
So, friends, these were some healthy snack options.
I would suggest you keep them handy with yourself whenever you’re travelling.
Let me know in the comment section which snack option did you like the most. And also share with me some of your healthy snack ideas.
So, friends, I hope you found this article helpful. Well, if you did, do your feedback in the comments below. And also, do not forget to share this blog.
Thank you so much for reading.