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June 8, 2015 By Shimpli Patil 3 Comments

2 Minutes Healthy Snacks

 

healthy-snacking

When our mothers are out of town, when our workload is eating up most of our time, when studies are a priority and cooking finds less or no time at all, what do you do? You look out for some simple snacking options that can be prepared quickly and also satiate our hunger pangs.

When we talk of quick 2 minutes snacks, all that we can think of is the ready-to-eat processed foods. These are good when it comes to saving time but, little do we realize that they load us up with innumerable toxins in the form colours, flavours and preservatives. Of course their effects are not immediate but, they linger in our blood, reach our organs and initiate the degenerative process. Terrifying, isn’t it?

It’s time we make some healthier choices and protect our body from the distress that we have been exposing it to. We need to have some healthy alternatives to these ready-to-eat processed snacks. To feed this thought, I have penned down the top five 2 minutes snacks that would please your taste buds, satiate your hunger cues and save your time too!

Check out the super snacking options-

* Carrot Roast:

Slit the carrots and saute them in 1 tbsp Oil (olive oil would be a best choice). Add a few garlic cloves and season it with black pepper, oregano, red chilli powder and other seasonings of your choice. Your Beta-carotene rich Carrot Roast is ready to serve.

* Tempered Makhanas/Wheat puffs:

Makhanas (fox nuts) or wheat puffs are easily available in the market. Keep a stack of these ready at your place, so that you can grab a few, temper them and do the crunchy-munchy! As an add on, you can top it with chopped onion-tomato and squeeze a lemon to give it a tangy touch.

* Fruity-nutty yoghurt:

Chop your favourite fruits into small pieces, crush a few nuts (almonds/walnuts/pistachios/peanuts) and mix them in a cup of chilled yoghurt. Sprinkle some oregano or black pepper and enjoy this divine combo!

* Egg-o-Mania:

Make a scrambled egg, spread it on a slice of toasted whole wheat bread smeared with low fat cheese and garnish it with oregano/mixed herbs and black pepper. Being a perfect protein packed dish, it serves as a great post workout option. You can make this with one whole egg (with yolk). Yolk is rich in iron, vitamin A, B complex vitamins and amino acids too. We need not avoid it unless the person has high Triglycerides.

* Oats smoothie:

Blend half a cup of chilled yoghurt with half a cup of your favourite fruits, add 1 tbsp plain Oats and 4-5 pieces of walnut halves. Blend till smooth. You can add 1 tsp raw organic honey if you need it to be sweeter. It tastes better when served with mango, strawberries and fresh figs.

Easy, ain’t they? Some of these snacks can even be prepared on a long trek.

So you see, we need not rely on the ready-to-eat processed foods when we run short of time.

Enjoy these healthy ‘lip-smacking’ quick snacks and stay at your healthier best!

September 26, 2014 By SANA SHAIKH Leave a Comment

King sized Nutritional Breakfast for a Perfect Week!

breakfastBreakfast like a KING, lunch like a PRINCE and DINE like a PAUPER!! Ever wondered why it is said so??

It is required that we kick start our day with a good healthy breakfast, and we often tend to forget this in our busy lifestyle. The word BREAK-FAST itself implies, to break the fast that one has slipped into, over night.
Having breakfast is like fuelling the car with petrol to start it off..Without a proper fuel, our bodies and minds go in to the sleep mode, thereby affecting our concentration levels which might have a drastic effect on our work outcomes.
Many of us feel that skipping breakfast is the ideal way to curtail the calorie intake in one’s diet, however by skipping breakfast what we are actually doing is increasing our calorie intake, as skipping, often results in binging on high calorie foodstuffs in the later part of the day, in turn reducing the BMR and adding up to the dreaded waist lines!!

So Breakfast is indeed an IMPORTANT part of your day..


You need to have a breakfast that provides you sufficient amount of energy to go through the morning hours as well as enough amount of body building blocks required for the wear and tear of the body with a dash of fiber and antioxidants that would complete the nutrient requirement menu!!
Difficult to find all of these in a breakfast..?

Here are few simple ways as to how you can achieve that king sized nutritional breakfast on a daily basis through the week.

MONDAY: Egg white omelette with tomatoes & spinach with multigrain/ whole grain bread/roti and  a tea spoon of flaxseeds.

Egg is a rich source of protein ( 1st class protein) paired with a carb source i.e. bread or roti with a dash of anti oxidants  and other vitamins and minerals from vegetables and flaxseeds being the cherry on the cake providing omega-3 makes it a complete breakfast.

TUESDAY: Oats porridge with almonds and walnuts (4:2). ​

Oats porridge a mutual supplement of carbs, fibre, protein and omega-3 from nuts is a good kick start to the day.

WEDNESDAY: Ragi porridge sprinkled with flaxseeds and boiled egg white.

Expand your breakfast outlook with ragi porridge. Ragi being calcium rich and perfectly accompanied with milk, becomes a good source of carbs and protein too. Flaxseeds contain water soluble fibre giving satiety and lowering blood pressure and cholesterol levels. Egg white providing with that extra punch of protein.

THURSDAY: Multigrain/Whole grain bread Tofu sandwich with vegetables and fresh herbs.

Tofu not only is a rich source of protein but also omega – 3 fatty acids essential for brain and heart health , as well as hormonal balance. It also contains phytoestrogens, which help fight the symptoms of menopause. Hence, a Tofu sandwich is a compact and hearty option!!

FRIDAY: Scrambled egg whites with a small bowl of apple/pear/pineapple/papaya and 1tsp of flaxseeds.

A Low GI breakfast for fifth day of the week!!
Maintain consistent energy levels throughout the day as low GI foods releases energy slowly within the body. Saves you from that Afternoon slump!!

SATURDAY: Poha or Upma( small bowl)/ 2-3 small Idlis with Sambhar/ 2 small Dosas with Sambhar + a glass of milk + almonds and walnuts (4:2).

Kick off the weekend with a delightful and completely balanced breakfast!!

SUNDAY: Moongdal and oats chilla (can add some fenugreek or spinach leaves and some other vegetables) with a bowl of dahi and a teaspoon of flaxseeds.

Here’s the PERFECT weekend treat for you!!
Give an additional bounce to your routine carbs and proteins with a touch of leafy vegetables or greens giving you antioxidants, vitamins and minerals!!

**NOTE: Flaxseeds should not be treated to any form of heat. Consume it in raw form.

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