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Grazing on the go

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Compact, high-value, low-calorie snacks

If you’ve been reading my columns, you would now know that eating every two hours is the backbone of my nutritional philosophy – it is a guaranteed way to jump start your metabolism, lose weight and keep it off. Four healthy main meals (breakfast, lunch, teatime and dinner) and four fillers in between these meals is the goal, and it has given my clients long-lasting and consistent results over the last 15 years. Whether or not this is something you follow, there will always be a universal need for meals between meals. Healthy, nourishing fillers that not only keep hunger at arm’s length but also pre-empt that unplanned late-morning or early-evening bingeing on muffins, cupcakes, and samosas, and other foods you hadn’t set out to eat.

EASY SNACKING

Here are some tried-and-tested filler options:

  1. Fruit: Cut in pieces in an airtight box for convenience but whole is preferred.
  2. Chana: Can stay in your bag for days without a problem.
  3. Kurmura: By itself or lightly roasted with turmeric, salt and curry leaves in a tiny amount of oil.
  4. Nourishables: Click here to shop your pack.
  5.  Diet khakra: The smaller the size, the easier it is to handle.
  6. Carrot/cucumber sticks: This could also be accompanied by a dollop of hung curd dip. Made with skimmed curds, of course.
  7. Sandwich (four pieces): Cut a low-fat sandwich into four pieces, eating two at a time.
  8. Stuffed roti/thepla: Use buttermilk, not water, for the dough.
  9. Dry fruit: Almonds, pistachios, walnuts, raisins, dates.
  10. Roasted makhanas (homemade): Don’t be fooled by the commercially available ones. The masala sticks to them simply because they are loaded with oil.
  11. Popcorn: Homemade, not the microwavable one, which may be preserved in larde or trans fat.
  12. Dry roasted sprouts:You can make this fun with onions, sliced green chilli, tomatoes and a slice of lime.

THINKING INSIDE THE BOX

You can also come up with your own fillers based on the examples above. What are the hallmarks of a good filler? Foods that are low in calories, low in fat, help stave off cravings and add some nutritional value to your body. It’s also better if they are easy to carry, dry, and can be eaten without making a mess. But not all healthy snacks are created equal. For example, some store-bought energy bars may not be high in calories but will be high in sugars, which make you want to eat more sugar. They may not necessarily add too much nutritional value either. Do read the labels before venturing into the land of commercially available diet snacks. Not all are bad but you must know what you are getting into. Happy snacking.

 

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In Articles to munch on

Coco-nuts

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It’s the question I’m often asked: How nuts can we go about coconut? Okay, I’m paraphrasing, but most of my clients indeed want to know how they can integrate coconut healthfully into their daily diet. Its reputation as a high-fat food has indeed preceded it, but coconut is so much more than its calorie count…

Builds Immunity

There are good fats in coconut — like caprylic, capric and lauric fatty acids — that provide antiviral, antibacterial and antiprotozoal functions, all of which build your immunity. In addition, there is also something called monolaurin (present in coconut fat) that gives viruses a knock-out punch.

Rich Mineral Source

Coconut is also loaded with minerals, all of which do wonderful things for your body’s regular functioning. Minerals in coconut include manganese, copper, selenium, potassium, iron, phosphorus, magnesium and zinc. That makes this food a veritable bounty of goodness.

Reduces BP

Raw coconut is high in fibre, which gives it its ability to lower blood pressure. Never a bad thing, no matter what your health profile is.

Better Bowel Movements

Foods high in fibre ensure regular and smoother bowel movements, which, of course, reduce the incidence of constipation and bloating.
Having said that, coconut is also a source of saturated fats, which is a bad fat. It cannot be denied that per cup, raw coconut contains almost 24 gm of saturated fat alone, the intake of which should be limited if weight management is a goal.

Considering that adults should have anywhere between 10 and 20 gm of fats a day (depending on their body composition and weight loss needs), how do you eat coconut healthfully without tipping the scales? You can, if you:

1. Avoid it during weight loss phases

Given its high saturated fat content, I would recommend avoiding/limiting it during your weight loss phase. You can always come back to it in your weight maintenance period. The same goes for coconut oil.
2. Moderate its intake

If weight loss is not your goal, a good estimate would be to consume 30-50 gm of raw coconut per week, once a week. You can integrate this in anything to include curries, chutneys, pastes, and even healthy desserts.

3. Use fresh, grated raw coconut

The best source of coconut is freshly grated from the coconut you bought recently, preferably that day. This ensures that all its vital nutrients remain intact, and its numerous health benefits can be passed on to you.

4. Avoid coconut milk

Coconut milk is high in fat, and most cooks underestimate how much actually needs to be used when putting it in a dish. Try and avoid it as much as possible.

5. Avoid processed and pre-packaged coconut

And definitely avoid desiccated coconut, pre-packed shredded coconut, pre-packaged coconut milk, and any coconut that does not come in its natural, brown, nutty, hard casing. You want the taste of this widely-available wonderful food, yes, but why sacrifice its glorious benefits?

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In Healthy Recipes

OMELETTE WITH MUSHROOMS

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Ingredients:

  • 2 egg whites,
  • 5-6 mushrooms thinly sliced,
  • 2 flakes garlic,
  • 1/2 onion finely chopped,
  • 1/2 tsp mixed herbs,
  • salt and pepper to taste.

Method:

Heat 1/2 tsp oil in a pan.

Add garlic and onion and saute well, then add sliced mushrooms, mixed herbs and salt and saute till done.

Beat the egg whites till soft peaks are formed add salt to taste.

In a frying pan heat the remaining oil add the egg whites when it sets a little put the mushroom mixture in the centre and keep on slow flame till done.

When ready fold the omelet into half and serve.

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In Healthy Recipes

EGG WHITE SALAD WITH BELL PEPPERS

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Ingredients:

  • 4 egg whites cut into cubes,
  • 1/4 each of red and yellow bell peppers,
  • 1 stalk of celery finely chopped,
  • few pieces of broccoli
  • 1 chopped carrot
  • handful of boiled rajma
  • handful of boiled corn
  • 1 tbsp dijon mustard paste,
  • jalapenos to taste,
  • salt and pepper to taste.

Method:

In a bowl add all the ingredients together and toss the salad till well coated.

This can be eaten hot or cold.

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TOMATO EGG DROP SOUP

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Ingredients:

  • 2 cups chopped tomatoes,
  • 1/2 cup chopped onions,
  • 1/2 tomato ketchup,
  • 2 tsp coriander leaves,
  • 2 tsp soya sauce,
  • 3 egg whites,
  • 1/4 tsp pepper,
  • 1 tsp oil,
  • 2 tbsp corn flour,
  • 1/4 tsp chilly powder,
  • salt to taste,
  • 3 cups water or vegetable stock

 

Method:

Heat oil and add chopped onions and saute for 2 minutes in a soup pan.

Add tomato ketchup and cook for a while.

Add chopped tomatoes and cook for 3-4 minutes.

Add water or vegetable stock and bring to a boil, add soya sauce, salt and pepper. Dissolve corn flour and add to the soup, boil until thick.

Beat egg whites till fluffy and add to the soup. Add coriander and serve.

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BOILED EGGS IN MUSHROOM SAUCE

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Ingredients:

  • 4 boiled eggs,
  • 100-150 gm mushrooms,
  • 11/2 tbsp maida, 11/2 cup of skimmed milk,
  • salt, pepper and mustard to taste,
  • a few drops of lemon juice,
  • 2 tbsp chopped parsley or coriander,
  • 2 green chillies-deseeded and chopped.

Method:

Cut the eggs into two halves and discard the yolks.

Place in a baking dish sprinkle some salt and pepper. Heat 1 tsp of olive oil in a pan and add chopped mushrooms, stir for 1-2 mins till soft.

Sprinkle the maida on the mushrooms and saute till light brown.

Lower heat and add milk.

Boil till milk thickens add salt, pepper, mustard powder, few drops of lemon juice and parsley or coriander leaves.

Add green chilies.

Pour the sauce over the eggs sprinkle breadcrumbs on top and bake for 7-10 mins.

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In layer1

EGGY MIX ON TOAST

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Ingredients:

  • 6 boiled egg whites,
  • 4 bread slices,
  • 2 cups skimmed milk,
  • 3 tbsp wheat flour,
  • 1 diced capsicum,
  • 1 small onion,
  • 2 green chilies,
  • Salt and pepper to taste.

Method:

Grate the egg whites. Mix milk and flour in pan and keep to boil. Add all the ingredients. Now apply this mixture generously on bread slices. Grill it in the oven till crispy. Cut and serve.

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In Healthy Recipes

Healthy Scramble – Egg Whites

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Ingredients:

  • 6 eggs ,
  • 1cup skimmed milk,
  • 1/2cup chopped mushrooms,
  • 1 diced capsicum chopped,
  • 1tsp oil
  • 1 green chilli chopped into two
  • salt and pepper to taste

Method:

Separate the egg yolks from white and discard the yolks ( or use it for conditioning ur hair).

Beat the egg whites and  keep them aside .

Take a thick bottom pan and put it on heat. Add 1tsp oil, put the green chilli.

Sauté mushrooms, add egg whites and stir. Then add milk and keep stirring. Add capsicum, salt and pepper. Serve hot.

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