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Two months into the new year, some of our resolutions may be dissolving. But if your resolve to eat healthy continues, we are here with you on the journey. We know the thing that is the hardest when we switch over to eating healthier, unprocessed food – snacks. Whenever we think of snacks, greasy, salty, fatty deliciousness comes to mind. But that need not be the case. It is a complete myth that only such foods can cure our snack cravings. Here is a list of some of our favorite snack curers. They are easy to make and healthy to boot. Dig away!
1. OAT, CACAO NIB, SULTANA AND SUNFLOWER SEED GRANOLA
Who doesn’t love granola? Even for healthy food avoiders, there’s something in granola. And this particular one is so easy to put together. Preheat the oven to 160° Celsius. Take 25 ml of olive oil, 150 g of rolled oats, 20 g of cacao nibs, 40 g of sunflower seeds, 20 g of sesame seeds, 40 g of sultanas, and 1/2 tsp table salt. Mix them all on a sheet pan or in a deep roasting tray and bake for 8–10 minutes, stirring every couple of minutes, until golden. Add 2 tbsp of agave, toast for a further 4 minutes, then remove from the oven and allow to cool. Serve with yoghurt, seasonal fruit, and a pinch of cinnamon!
Taste: sweet
Total Time: 20 minutes
Prep time: 20 minutes
Calories per serving: 330
2. PANEER AMRITSARI
A tasty and protein-filled recipe to the rescue. See? We told you—snacking need not be boring. Have two cups of chilled or frozen paneer on the side. Next, take a pinch of ajwain, half tsp chili powder, 1 tsp garam masala, a pinch of amchur powder, 1 pinch pepper powder, 1 pinch of kasuri methi, 1 tsp ginger garlic paste, 1 pinch of turmeric, 3 tbsp of besan, salt to taste – mix them all in some water to make the marinade. Coat the paneer well. Rest for a bit. Heat oil in a wide pan and sauté paneer until the besan smell is gone. Sear as much as your preferences allow. And serve as a snack or roll them up in a kathi roll! Snack turned to dinner even!
Taste: savory, spicy
Total Time: 20 minutes
Prep time: 10 minutes
Calories per serving: 316
3. CORN CHAAT
This corn chaat by Dassana is one of our evergreen favorites. Rinse 1 cup corn kernels or 1 large-sized corn cob a couple of times in water. Add the rinsed corn kernels or corn cobs to a 2- to 3-liter stovetop pressure cooker. Add 1.5 cups water and ¼ teaspoon salt or add as required. Pressure cook the corn kernels or corn cob on medium heat for 3 to 4 whistles or till they are tender. You could also steam or boil the kernels in a pan on the stovetop or in the Instant Pot, adding water as needed. When the pressure naturally drops in the pressure cooker, remove the lid. Using a mesh strainer or colander, drain all the water from the cooked corn kernels and set aside. Once cooled or warm, remove the corn kernels carefully with a knife. Mix the corn kernels with the rest of the ingredients in a bowl. Check the taste and add more salt, chaat masala, or lemon juice if needed. Serve the corn chaat immediately, in individual serving bowls or plates topped with sev and a garnish of finely chopped coriander or parsley.
Taste: Savoury, tangy
Total Time: 20 minutes
Prep time: 15 minutes
Calories per serving: 241
4. BANANA OAT MUFFINS
An easy baking good, made especially popular during the pandemic. In a large bowl, take 3/4 cup all-purpose flour, 3/4 cup quick-cooking oats, 1 teaspoon baking powder, 1 teaspoon ground cinnamon, 1/2 teaspoon baking soda, and 1/4 teaspoon ground nutmeg and mix them well. In a small bowl, beat 2 large egg whites, 1 cup mashed bananas, half a cup brown sugar, 1/4 cup fat-free milk, and 1/4 cup canola oil. Stir in the dry ingredients just until they are moistened. Stir in pecans. Coat muffin cups with cooking spray; fill two-thirds full with batter. Bake at 200°C for 15 to 20 minutes, or until a toothpick comes out clean. Allow to cool for 5 minutes before transferring to a wire rack.
Taste: Sweet
Total Time: 30 minutes
Prep time: 30 minutes
Calories per serving: 196
5. HEALTHY CHICKEN COLESLAW
Chicken is one of the most easily available and relatively inexpensive (as far as meats go) protein sources around. And this salad that you can combine with leftover coleslaw is a godsend. Rinse off the chicken breasts. Fill a medium stockpot with water and add the herbs, bay leaf, garlic, salt, and peppercorns to the pot. Bring the water to a boil and add the chicken breasts. Bring the water back to a boil, and then lower the heat to medium. Simmer for 5 minutes. Remove the pot from the heat, cover with a lid, and keep the chicken in the hot water to continue cooking for another 15-20 minutes or until cooked through. Remove the chicken from the water and shred it into a bowl of coleslaw. Toss and serve!
Taste: Savory
Total Time: 45 minutes
Prep time: 45 minutes
Calories per serving: 315
6. COCONUT FLOUR BUTTER COOKIES
Preheat the oven to 180 Celsius. Line a baking sheet with parchment paper. In a medium bowl, use an electric mixer to cream 1 stick of butter and 1/4 cup honey. Add 1 large egg and beat well. Add ¾ cup coconut flour, ½ tbsp baking powder, 1 tsp vanilla and ¼ tsp sea salt and beat until combined. Roll the dough into 18 balls and arrange them on the prepared cookie sheet. Using your finger, gently press on the middle of each cookie to flatten it a little. Bake for 6 to 8 minutes, or until the cookies begin to brown around the edges. Remove the cookies from the oven and allow them to cool completely. Store in the freezer in an airtight bag.
Taste: Sweet
Total Time: 1 hour 30 minutes
Prep time: 1 hour
Calories per serving: 25
7. AVOCADO BURGERS WITH SALSA
In a bowl, combine 2 cups of the ground meat you have available, mixing gently with your hands. Divide the meat into 4 pieces and gently shape each into a 3/4-inch-thick patty. Set the burgers on a baking sheet, cover with plastic wrap, and refrigerate until firm, at least 2 hours. In a small bowl, whisk 1.5 tsp ground coriander with the 1.5 tsp ancho chili powder, 1 tsp each of cumin, smoked paprika, oregano and chipotle powder to combine. Light a grill or preheat a grill pan. Generously season the burgers on both sides with salt. Grill over high heat until browned on the bottom, about 3 minutes. Flip and top each burger with 1 teaspoon of the spice blend. Continue grilling the burgers until browned outside and medium-rare within. Transfer the burgers to a rack, top each with salsa, and let them rest for 3 minutes. Spread the toasted buns. Set the burgers on the buns, top with the avocado, red onion slices, and cilantro leaves, and serve.
Taste: Savoury, tangy, spicy
Total Time: 3 hours
Prep time: 3 hours
Calories per serving: 320
8. SEARED TUNA WITH SOY AND RED CHILIES
This is a bit of a bougie option, but like most bougie options, it's very tasty. In a small bowl, combine 3 tbsp soy sauce, 1 tsp sugar, red pepper flakes, and chicken or veg broth. Sprinkle the fish with salt and black pepper. Heat cooking oil in a large frying pan over moderately high heat. Add tuna and cook until brown, about 3 minutes. Turn and cook fish until it's done to your taste, 3 to 4 minutes longer for medium rare. Reduce heat to moderately low and add sesame oil to pan. Stir in scallions and garlic and cook, stirring, until fragrant; about 1 minute. Add the soy sauce mixture to the pan and simmer until it is reduced to approximately 1/3 cup, about 2 minutes. Cut the tuna into slices and serve with sauce.
Taste: Savoury, spicy
Total Time: 30 minutes
Prep time: 20 minutes
Calories per serving: 180
9. CRISPY BAKED TILAPIA
Tilapias are not native to Indian waters. They were introduced about 50 years ago, and tilapia farming has since grown to be a billion-dollar business. Why not try this healthy tilapia recipe in honor of that? Preheat the oven to 220 degrees Celsius. In a large bowl, toss the bread crumbs with one tablespoon of the olive oil. Spread on a baking sheet and bake in the oven for 5 minutes, or until lightly browned. Return to the bowl. Season the tilapia filets with salt and pepper and press into the toasted bread crumbs, coating the fish thoroughly. Place the filets on the baking sheet, coated with two tablespoons of oil. Bake the tilapia for 15 minutes. Serve with a lemon wedge.
Taste: savory
Total Time: 30 minutes
Prep time: 30 minutes
Calories per serving: 230
10. CELERY STICKS IN A HUNG CURD DIP
A hung-curd dip is truly one of the best things to keep handy in the fridge. Take overnight hung curd, add a little kaala namak, sliced scallions, and finely chopped green chilies if you like, and mix. Then either dip celery sticks, baby carrots, or sliced bell peppers into the dip and have yourself a delicious, healthy snack.
Taste: savory, tangy
Total Time: 12 hours (overnight for hung curd)
Prep time: 10 minutes
Calories per serving: 50
