Credit: Special Arrangement
With the onset of winter, Metrolife asked health experts for a few easy-to-make snacks.
Roasted sweet potato sticks with herbs
Clinical dietitian Ranjani Raman says the dish aids digestion, boosts immunity, and adds micronutrients such as vitamins A and C and potassium to one’s diet.
Ingredients (serves 1-2)
*Sweet potato: 150 g
*Oregano, basil, chilli flakes, chilli powder and salt (as per requirement)
*Ghee or cold pressed sunflower, olive or groundnut oil to saute
Preparation method
*Slice sweet potato into thin sticks.
*To a little oil, add the spices, salt and herbs. After this, add the sweet potato sticks into this. Toss it well so it all mixes evenly. Let this rest for 5-10 min.
*In a pan, add a little ghee and toss these spiced sweet potato sticks for 5-10 min and cook well. Sprinkle some water if needed.
*Cook it on a low flame using ghee so that the sweet potato cooks from inside and turns crispy. You can also make this in an air fryer.
*Serve hot.
Corn and drumstick leaves chaat
The spice mix used in this chaat will help boost immunity, while drumstick leaves are a good source of iron and can help increase haemoglobin. “In combination with lemon juice, iron absorption improves. Peanuts add a dose of healthy fat that slows down glucose release, making the snack ideal for those watching their sugar levels too,” shares Ranjani.
Ingredients (serves 1–2)
*Boiled sweet corn: 1 cup
*Chopped onion, capsicum, tomatoes: ¼ cup each
*Fresh drumstick leaves: ½ cup
*Finely crushed roasted peanuts: 2 tbsp
*Ginger–garlic paste: 1 tsp
*Pepper, chaat masala, turmeric, salt, and chilli powder (as required)
*Any cold-pressed oil or ghee to sauté
*Lemon: ½
Preparation
*Heat the ghee or oil in a pan.
*Add the ginger–garlic paste, followed by the onions, and sauté.
*When the mixture turns translucent, add the tomatoes and capsicum and cook for 2-3 minutes.
*Add the drumstick leaves and sauté well.
*Add the boiled corn and cook everything together for 3-4 minutes.
*Add chaat masala, turmeric, pepper, chilli powder, and salt as per your preference.
*Garnish with roasted, finely crushed peanuts for added flavour.
*Squeeze some lemon juice and serve hot.
Snack bowl
Consultant-clinical dietitian Edwina Raj shared a healthy recipe, which is rich in iron, magnesium, potassium and Vitamin B3.
Ingredients (serves 2)
*Water chestnut: ½ cup
*Sweet potato: ½ cup
*Peanut (roasted and skin peeled): 2 tbsp
*Sesame seeds (roasted): 3 tsp
*Pomegranate: ¼ cup
*Apple: ½ cup
*Lime juice: 1 tsp
*Pepper: ¼ tsp
*Salt as per taste
Preparation method
*Wash and peel water chestnut and sweet potato and steam them for 15 min.
*Dice the sweet potato into small pieces.
*Mix and toss all the other ingredients and serve as a snack.
Winter pudding delight
This seasonal pudding is rich in iron, calcium, omega-3, and potassium, points out Edwina.
Ingredients (serves 3)
*Chia seeds: 3 tsp, soaked in 100 ml warm water for 30 minutes
*Makhana/Foxnut: ½ cup (roasted)
*Sesame seeds: 3 tsp (roasted)
*Pumpkin seeds: 1 tbsp (roasted)
*Almonds: 8 (roasted)
*Pistachios: 6 (roasted)
*Raisins: 8 (soaked in warm water)
*Coconut milk/Soya milk/Cow’s milk: 100 ml
*Saffron strands: 6
*Monk fruit powder: ½ tsp, if needed
*Turmeric: a pinch
Method
*Soak the chia seeds in 100 ml warm water for 30 minutes.
*Dry roast the foxnuts, sesame seeds, pumpkin seeds, almonds, and pistachios ahead of time and use as needed.
*Blend the roasted ingredients. Add 50 ml milk and the soaked raisins, and blend again to a smooth purée.
*Mix in the soaked chia seeds, saffron strands, and turmeric.
*Serve as a snack.