When it comes to eating, it’s important to practice moderation. Yoga recommends mithahara, which means eating in moderation and filling only half of our stomach with food. The other quarters should be reserved for water and gases that form after fermentation. This approach ensures that we eat the right amount and maintain a healthy digestive system.
One common misconception is that snacks are unhealthy. However, this is not true if they are prepared in a nutritious way. Snacks can actually provide numerous benefits, such as keeping us energized throughout the day and preventing overeating during meals.
In this blog, I will introduce three easy and healthy evening snack recipes that you can try. Each recipe is designed to be nutritious and delicious, satisfying your cravings without compromising your health.
- 1 Benefits of Healthy Snacks
- 2 The Three Recipes
- 3 Recipe 1: Poha Cutlet
- 4 Recipe 2: Red Velvet Upam
- 5 Recipe 3: Baked Veggie Raggi Roll
- 6 FAQ
Benefits of Healthy Snacks
Healthy snacks offer several advantages for our overall well-being. They provide essential nutrients that our bodies need, giving us a boost of energy to carry us through the day. Additionally, they can improve our concentration and focus, making us more productive.
The Three Recipes
The first recipe is Poha Cutlet. Poha is a probiotic and low-calorie carbohydrate that is excellent for our digestive system. It is combined with mixed vegetables, creating a tasty and nutritious snack.
The second recipe is Red Velvet Upam. Made with beetroot, this snack is rich in iron, fiber, and other essential nutrients. The addition of sesame seeds adds a delightful crunch and enhances the nutritional value.
The third recipe is Baked Veggie Raggi Roll. Raggi is a superfood that is high in calcium and fiber. It promotes strong bones and a healthy digestive system. This roll is packed with a variety of vegetables, making it a complete and satisfying snack.
Recipe 1: Poha Cutlet
Looking for a nutritious and delicious evening snack? Try making Poha Cutlet! Poha, a probiotic and low-calorie carbohydrate, is combined with mixed vegetables to create a tasty and satisfying snack.
- 1 cup poha (flattened rice)
- 1 potato, boiled and mashed
- 1 carrot, boiled and finely chopped
- French beans, boiled and finely chopped
- Chopped coriander
- Small piece of ginger, finely chopped
- Pinch of turmeric
- Rock salt to taste
- Black pepper to taste
- 1/2 teaspoon dry mango powder (amchur)
- 1/2 teaspoon roasted sesame seeds
- 1 tablespoon roasted peanut powder
- Little bit of olive oil for cooking
Step-by-step instructions for making the cutlet mixture:
- Soak the poha for 30-40 minutes, then rinse it a couple of times and drain.
- In a bowl, mix together the mashed potato, boiled carrot, boiled french beans, chopped coriander, chopped ginger, turmeric, rock salt, black pepper, dry mango powder, roasted sesame seeds, and roasted peanut powder.
- Add the drained poha to the mixture and mix well. The mixture should be easy to shape into cutlets.
Shaping and cooking the cutlets:
- Heat a pan on low flame and add a little bit of olive oil.
- Take a small amount of the cutlet mixture in your hand and shape it into a cutlet. You can grease your hands with oil to prevent sticking.
- Place the shaped cutlets in the pan and cook them until they turn golden brown on both sides.
- Once cooked, transfer the cutlets to a serving plate.
- Sprinkle some roasted sesame seeds on top for extra flavor and presentation.
Your Poha Cutlets are now ready to be enjoyed as a healthy evening snack! Serve them with fresh green chutney for an extra burst of flavor.
Suggested variations and serving suggestions:
Feel free to customize your Poha Cutlets by adding or substituting different vegetables based on your preferences. You can also try adding spices or herbs to enhance the taste. Serve the cutlets with a side of green salad or as a filling in a burger bun for a more substantial meal.
Recipe 2: Red Velvet Upam
List of ingredients needed:
- 1 beetroot, boiled and grated
- 2 teaspoons rice flour
- 2 teaspoons urad dal flour
- 2 teaspoons semolina or suji
- Chopped green coriander
- Rock salt to taste
- Roasted sesame seeds
- Olive oil for greasing
Preparing the batter and adding flavors:
- In a bowl, mix together the boiled and grated beetroot, rice flour, urad dal flour, semolina, chopped green coriander, and rock salt.
- Add water to the mixture to make a batter with a pouring consistency. Stir well to ensure there are no lumps.
- To make the batter fluffier, add a pinch of eno fruit salt and mix well.
- Grease an appam pan with olive oil and heat it on low flame.
Cooking the upams in an appam pan:
- Pour the batter into the appam pan using a tablespoon.
- Cover the pan with a lid and cook the upams on low flame for about 15 minutes.
- After 15 minutes, flip the upams and cook for an additional 2 minutes.
- Transfer the cooked upams to a serving plate.
Final presentation and serving ideas:
Garnish the red velvet upams with roasted sesame seeds. Serve them immediately as a healthy evening snack.
These upams are delicious on their own, but you can also serve them with fresh green chutney for added flavor. Enjoy this nutritious snack with your loved ones!
Recipe 3: Baked Veggie Raggi Roll
If you’re looking for a healthy and delicious evening snack, try making Baked Veggie Raggi Roll. This recipe combines the goodness of ragi, a superfood rich in calcium and fiber, with a variety of vegetables, making it a complete and satisfying snack.
Ingredients for the ragi dough and veggie filling:
- 2 tablespoons ragi powder
- 2 tablespoons wheat flour
- 2 tablespoons fresh curd or yogurt
- Boiled corn
- Red and yellow bell pepper
- Chopped basil leaves
- Rock salt for taste
- Roasted sesame seeds
- Pinch of turmeric
- Pepper for spice
Kneading the dough and preparing the filling:
In a bowl, mix together ragi powder, wheat flour, fresh curd, and a pinch of turmeric. Slowly add warm water to knead the dough until it reaches a smooth consistency. Set the dough aside.
In a pan, sauté red and yellow bell peppers, capsicum, tomatoes, boiled corn, and chopped basil leaves. Season with rock salt, oregano, and pepper for added flavor. Mix well and let the filling cool.
Rolling and baking the ragi rolls:
Preheat your oven to 200 degrees Celsius. Take a small portion of the ragi dough and roll it into a thin chapati. Place a spoonful of the veggie filling on the chapati and roll it tightly, sealing the edges. Repeat this process with the remaining dough and filling.
Place the rolled ragi rolls on a baking tray and bake them in the preheated oven for 20-25 minutes, or until they turn golden brown.
Health benefits of ragi and veggies:
Ragi is a nutrient-dense grain that is high in calcium and fiber. It promotes strong bones and a healthy digestive system. The addition of vegetables like bell peppers, capsicum, tomatoes, and corn adds essential vitamins, minerals, and antioxidants to the snack, making it even more nutritious.
These Baked Veggie Raggi Rolls are not only delicious but also a healthier alternative to fried snacks. They are packed with the goodness of ragi and a variety of vegetables, making them a perfect choice for a guilt-free evening snack.
What are the health benefits of poha?
Poha is a probiotic and low-calorie carbohydrate that is excellent for our digestive system. It is also rich in iron, making it beneficial for our overall health.
How can beetroot be beneficial for our health?
Beetroot is rich in iron, fiber, and other essential nutrients. It can improve our blood quality, boost our digestion, and support our overall gut health.
What makes ragi a healthier alternative to wheat and rice?
Ragi is a nutrient-dense grain that is high in calcium and fiber. It promotes strong bones and a healthy digestive system. It also offers a complete amino acid profile, making it a healthier choice compared to wheat and rice.
Can these snacks be made in advance and stored?
Yes, these snacks can be made in advance and stored. However, it is recommended to consume them within a couple of days for the best taste and texture.
Are these recipes suitable for people with dietary restrictions?
These recipes can be suitable for people with dietary restrictions, depending on their specific needs. For example, the poha cutlet can be made gluten-free by using gluten-free poha and alternative flours. It is always best to consult with a healthcare professional or nutritionist to ensure these recipes align with your dietary restrictions.