Snack Time: Healthy Snacks Options For Those Mid-Day Cravings

Hunger pangs are difficult to manage and snacking is hard to resist. As such, we often end up indulging in chips, soft drinks, pizzas, burgers and fried food items whenever cravings strike. However, these unhealthy  snacks can lead to weight gain and also certain digestive issues.

                 However, you can always replace them with some healthier alternatives. Ayurveda expert has recommended some healthy snacking options that are not just nutritious but also tasty. When it comes to snacks, kids and even millennials tend to choose chips, cookies, pastries, soft drinks, pizza, burgers etc. which are sometimes okay, but really affect your health if had often. Unhealthy snacking is one of the reasons behind obesity, acne, hormonal issues, hair fall, diabetes, thyroid, PCOS & other lifestyle issues.

                When snack time is near, opt for something healthy & light, that will satisfy your cravings & boost your health.

Here are delicious snack time options we know you will surely enjoy are as follows:

Here are delicious snack time options we know you will surely enjoy are as follows:

  • Gur chana (jaggery and chickpeas):

It is easily available, easy to digest, boosts immunity and sharpens memory.

  • Roasted makhana:

It is rich in nutrients, stabilizes your blood sugar and doesn’t make you gain weight.

  •  Poha:

 It makes you feel fuller and energetic. It is a good source of carbohydrates and fat.

  • Puffed rice:

 It is crispy, savory and super easy to prepare and digest.

  • Coconut jaggery ladoo:

 It is best for people who crave sweets.

  • Dry fruit laddoo:

 It is nutritious and filling.

Sattu drink:

It is an amazing source of protein and energy. It can be consumed pre or post-workout or during the afternoon.

  • Sesame laddoo:

It is best for hair, teeth and bones.

  • Nuts and dry fruits:

They have good antioxidants, fiber, nutrition and fills your stomach in an instant.

  • Fruits:

 nourishing and full of nutrients.

  • Cottage cheese & khakhra:

Homemade cottage cheese is loaded with protein. A mini-meal of fresh cottage cheese combined with whole wheat khakhras is sure to satisfy both your hunger pangs, as well as your taste buds!

  • Oats, milk & nuts:

Oats are complex carbohydrates, rich in soluble fiber & low on fat. Prepare a bowl of oats & top it up with low-skim milk & crunchy nuts to enjoy a yummy evening snack.

  • Egg whites & green veggies:

 Egg whites are low on calories & high on protein. Combine them with fresh green vegetables such as, spinach, lettuce, broccoli etc. to keep yourself fueled throughout the day!

  • Fruit Salad:

 Fruits such as apples, pears & cucumbers are loaded with vitamins, fiber & minerals. Top your fruit salad with crunchy flaxseeds or sunflower seeds for better taste & added health benefits.

  • Peanut Butter:

 Peanut butter is a good source of protein & healthy fats. Prepare a peanut butter sandwich using whole wheat bread or dip some fresh fruit pieces into this yummy mixture & munch away!

  • Boiled Sprouts:

 Sprouts are a powerhouse of protein, fiber & vitamins. A mid-day meal of boiled sprouts with tossed veggies & chat masala will surely make for a healthy & delicious evening snack.

  • Smoothies:

 Healthy, wholesome & delicious! You can prepare a smoothie using skim milk & fresh fruits or vegetables. A healthy smoothie will boost metabolism & keep you feeling full until you reach back home.

BOOST METABOLISM WITH 5 SIMPLE WAYS

Digestion is a term that portrays every one of the synthetic responses that occur in the body. These substance responses are significant for the working of your body.

The term is frequently utilized reciprocally with metabolic rate, which is the quantity of calories you consume. The higher the metabolic rate, the more calories you consume. The more calories you consume, the more weight you lose.

Having an elevated capacity to burn calories keeps you lively and helps you to have an improved outlook the entire day. Here are 5 simple approaches to support your digestion.

START YOUR DAY EARLY

To begin the day on a solid note, get a decent night’s rest the prior night. Great quality rest is related with more noteworthy possibilities of getting thinner effectively. It will furnish you with energy for your bustling timetable.

Prior to having your morning meal in the first part of the day, do a decent morning stretch to your wellbeing and prosperity.

BE ACTIVE DURING OFFICE HOURS TOO

For a great many people, office takes up most of their days’ time. When they are home, they are worn out to the point that they have no energy to go out to the rec centre.

In such cases, one such take a stab at remaining dynamic at work to keep their digestion up. In the event that you have a stationary work, take small action breaks for the duration of the day. Standard development isn’t only useful for weight reduction yet additionally in boosting your efficiency and capacity to focus on the current work.

Have a nutritious dinner at lunch, which incorporates protein and other digestion boosting fixings. Try not to nibble thoughtlessly. Skirt the chips, chocolates, cakes and confections.

EAT SMARTLY

There are sure food varieties that can assist you with consuming more calories. The most common way of biting, processing and putting away the food requires your body to consume calories. This is known as the thermic impact of food (TEF). It just compensates for around 5 – 10 percent of your day-by-day calorie consumption.

High protein food varieties are harder to process and support the development of bulk in case you are strength preparing. Fiber likewise should be bitten more earnestly and brings energy to separate. Adding flavors to your food is one more approach to somewhat support the internal heat level to consume more calories.

Consolidating protein and fiber-rich food varieties can control hunger longings for quite a long time in the wake of eating, which decreases the general inclination to gorge. Pay attention to your inner yearning prompts to separate between evident craving and passionate appetite.

EXERCISE

Undoubtedly, practice is the best method to help your digestion. An exceptional exercise can fire up your metabolic motor for quite a long time even after a meeting. Regardless of whether you are new to actual work, there are bunches of advantages to acquire by working out even as a fledgling.

Obstruction preparing that aide in building muscles is useful in long haul digestion boosting impacts. Indeed, even essential exercises assist with developing fortitude, consume calories and work on your wellbeing.

EAT PROTEIN IN EVERY MEAL

Eating food can build your digestion for quite a while. This is known as the thermic impact of food (TEF). It is the additional calories needed to process, retain and measure the supplements in your dinner.

Protein causes the biggest ascent in TEF. It builds your metabolic rate by 15 – 30 percent when contrasted with 5.10 percent for carbs and 0 – 3 percent for fat. Protein likewise saves you fuller for more and keeps you from indulging. An investigation discovered that individuals were probably going to eat 441 calories less each day when protein made up 30% of their eating routine.

Microgreens

An Introduction to Microgreens

Microgreens are edible seedlings including vegetables and herbs, which have been used, primarily in the restaurant industry. They are used as a nutrition supplement, a visual enhancement, and a flavor and texture enhancement. They are harvested after the sprout stage of harvestation; just after the cotyledon leaves have developed with one set of true leaves when the plant is 1-3 inches in height and 7-21 days old (immature stage). Microgreens are composed of three parts: a central stem, cotyledon leaf or leaves, and a pair of young true leaves. Microgreens vary in taste, which can range from neutral to spicy, slightly sour or even bitter, depending on the variety. They have a flavor which is generally considered strong and concentrated.

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Difference between Sprouts and Microgreens

In the case of sprouts, the harvest time is earlier than microgreens

Microgreens are grown in soil or soil-like materials such as peat moss. Sprout seeds are soaked in water, usually for eight hours and then drained. The sprouting process occurs in dark or very low light conditions. Microgreens are planted with very low seed density compared to sprout processing.

A sprout consists of seed, root, and stem. On the other hand, microgreens are harvested without the roots.

How Microgreens are grown

At home

Fill container with soil and water lightly. Sprinkle the seed of choice on top of the soil as evenly as possible. Lightly mist seeds with water and cover container with a plastic lid. Check tray daily and mist water as needed to keep the seeds moist. A couple of days after the seeds have germinated, remove the plastic lid to expose them to light. After 10–14 days, the microgreens should be ready to harvest.

growing microgreens at home

In the industry commercially

Seeds are grown on large trays lined with absorbent growing mats. Seeds are sprinkled over the tray and grown covered for the first few days. Once the sprouts have reached the desired length the cover is removed. Sprouts are allowed to green under the fluorescent light and grown until the true leaves appear.

industrial production of microgreen

Types of Microgreens

Microgreens can be grown from different types of seeds. The most popular varieties are produced using seeds from the following plant families:

  • Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish and arugula
  • Asteraceae family: Lettuce, endive, chicory and radicchio
  • Apiaceae family: Dill, carrot, fennel and celery
  • Amaryllidaceae family: Garlic, onion, leek
  • Amaranthaceae family: Amaranth, quinoa swiss chard, beet and spinach
  • Cucurbitaceae family: Melon, cucumber and squash

Health Benefits of Microgreens

  • Eating vegetables is linked to a lower risk of many diseases
  • Microgreens contain phytonutrients
  • Microgreens are juvenile seedlings that contain large concentration of vitamins, minerals and other higher health-giving phytonutrients compared to mature leaves
  • Young lettuce seedling after 7 days of germination contains highest total phenolic concentration and antioxidant capacity
  • Red cabbage, garnet amaranth, green Daikon and radish microgreens contain highest concentration of Vitamin E, C and K
  • All the nutrients that are packed in microgreens are essential for skin
  • Microgreen contain crystalline compounds having a wide range of health benefits such as an estrogen stabilizer DIM (diindolylmethane) which is necessary for both men and women