“If you get hungry mid-day, a banana is the best snack at your desk, after a workout, or in between classes. Fruit is a very good snack in general.”- Marcus Samuelsson
The celebrated American chef has got the concept right. Yet, we cannot survive on bananas alone! Snacking is an inherent aspect of the Indian culture with fried and yummy snacks. Some of them are samosas, kachoris and chats, which we eat in abundance.
Studies support the concept of snacking as it keeps you filled up, avoiding mindless grazing. To get the complete nutritive benefits of snacking, we must incorporate healthy and nutritious snacks into our daily diet.
Top 10 Zero Oil Snacks:
Let us journey into the delicious world of zero oil, healthy snacks.
1. Dal-Based Pandoli:
This dal-based steam-cooked snack is chock full of proteins, calcium, iron, and folic acid. It is essential to soak the dal for 2 hours to increase its digestibility. Moulds are also available for these pandolis. It makes use of fruit salt for lightness and instant fermentation.
- 1 cup moong dal
- 1/4 cup fresh curd (dahi)
- 2 tea spoon paste made with ginger-green chilli
- Salt as required
- 2 tsp fruit salt like eno (unflavored)
- 2 tsp lemon juice
- Grind the soaked dal with a little water to make a smooth paste. Mix in yogurt and all the spices.
- Add fruit salt just before steaming and beat well for maximum incorporation.
- Steam the mixture in idli moulds or on a muslin cloth tied over the vessel. Cover this with a lid. Steam this for 5 to 8 minutes.
- Serve hot with chutney.
2. Savory Herb Whole Grain Crackers:
This can be made with fiber-rich whole wheat flour. These are baked, crispy, crunchy and nutritious.
- 1 cup whole wheat flour
- 2 tsp sesame seeds
- 2 tsp mixed herbs like oregano and basil
Make a stiff dough with the ingredients and water. Roll out into thin chapatis and cut into strips. Bake at 450 °F for 10-15 minutes till they are crisp.
3. Coriander Vadis:
This is a popular Maharashtrian snack. Use low fat curd instead of oil for finger-licking vadis. Use fresh and green coriander for a vibrant look. Serve with coffee or tea.
- 1 cup coriander
- 1 cup besan
- Chili powder to taste
- 1/2 teaspoon coriander-cumin seeds powder
- Ginger-green chili paste
- 1 teaspoon low fat curds (dahi)
- Sugar and salt to taste
Just knead all the ingredients to make a smooth dough. Shape into rolls and steam 5-10 minutes on a steamer. Cool and cut into slices. Your yummy vadis are ready!
Here’s another delectable treat made with zero oil. These are four parcels filled with broccoli and bean sprouts, steamed for a healthy and nutritious treat.
- 1 cup flour
- Water to make a dough
- Salt, pepper as required
- 1 head broccoli finely shredded
- 1 cup bean sprouts chopped
Make a stiff and pliant dough with flour and water. Roll out and make thin chapatis. Add the filling mixed with broccoli and bean sprouts, salt and pepper. Close and make momos, and then steam them for a delectable treat.
5. Dal Ki Chaat:
It’s healthy, tasty, nutritious and finger-licking good! You can perk this up with pomegranate and raw mangoes.
- 1 cup yellow moong dal parboiled
- Salt to taste
- 1/4 cup grated carrot
- 1/4 cup pomegranate
- 1/2 cup chopped raw mangoes
- A mixture of coriander, mint leaves chopped
- Chaat masala as required
- 4 teaspoon lemon juice
Mix and toss all the ingredients for a scrumptious chaat.
6. Oats And Palak Dhokla:
This amazing non-fried snack is a combination of oats, semolina and spinach. It provides a nutritious combo of vitamins, protein, fiber, calcium and iron. Try these innovative and scrumptious dhoklas for a filling snack.
- 1/2 cup quick cooking rolled oats powdered in the mixie
- 1/2 cup semolina
- 1/4 cup fresh yoghurt
- 1/2 tsp green chili paste
- 1/2 cup chopped spinach
- 1/2 tsp fruit salt
- Make a batter with oats, semolina, curd, green chili paste, salt and ¾ cup of water
- Add the spinach and 2 tbsp of water for a smooth batter
- Just before steaming, add the fruit salt and mix gently
- Pour the batter into a thali and steam for 7-8 minutes
- Cool and cut into diamond-shaped pieces.
7. No Oil Vada For Vada Pav:
We tend to skip vadas for their fat content. No more sacrifices now. Get ready to gorge on these no oil, low-calorie vadas. Opt for oil-less roasting rather than frying them. Warm the vada pav in an oven/microwave to improve its taste before serving.
- 1/3 cup besan
- Turmeric powder
- Chili powder
- A pinch of asafetida
- 1 cup boiled and mashed potatoes
- 2 tsp ginger-green chili paste
- 1 tbsp chopped coriander
- 2 tsp lemon juice
- Turmeric powder (haldi)
- Curry leaves
- A pinch of asafoetida
Mix the ingredients for the vada and make a soft dough-like mix. Mix the batter. Dip in batter and roast. on the non-stick pan.
8. Apple Crisps Savory:
These are thinly sliced baked apple chips.
- 1 apple thinly sliced (Granny Smith)
- Chili powder and salt for dusting
Mix the spices with the apples and bake in an oven at 450°F for 10-15 minutes.
9. Potato Crisps:
Try these yummy potato crisps for a change.
- 1 thinly sliced potato
- Crushed black pepper and salt
Mix the spices with the potatoes and bake in a microwave in an increment of 30 seconds till cooked. Cool and they will become crispy.
10. Air Popped Popcorn:
An easy and often overlooked snack! Just pop a cup of popcorn kernels on an open flame and toss with spices of your choice. If you have an air fryer, you can also roast nuts and even make French fries with zero oil.
These snacks will help keep your diet on track while still satiating your cravings. Try and reach for these guilt-free snacks whenever the munchies hit you. Stay healthy and stay happy.