Eat Right: It’s snack time! Here are some tasty treats

Snack time in India is more than just a routine break for food. It is a time for socialising, indulging in delicious treats, embracing cultural traditions, and celebrating the culinary heritage of the country. It serves as a way to connect with others, relax, and enjoy the simple pleasures of life.

Referred to as ‘chai time’, it is a cherished tradition that has been deeply ingrained in Indian culture and social life. Snack time offers an opportunity for children to receive important nutrients and energy to fuel their growing bodies. Snacks can be designed to provide essential vitamins, minerals, and macronutrients that may be lacking in their regular meals. It helps ensure that children receive a balanced diet throughout the day.

“To make healthy snacks that are appetising for students, parents need to plan much in advance. There are several fascinating combinations that the children can enjoy. Kids are tempted to see a scrumptious and tasty surprise snack in the evening. You can even add your child’s favourite treat like popcorn, muffin, tea cake, dry fruit cake, candy, chocolate cookies, and biscuits,” Nalini Malik, a Home Science educator at Apeejay School, Saket said.

But remember that it is a snack and the portion size needs to be controlled or the child will not eat a proper dinner that is healthy and nutritious for him/her. So what are some tasty and nutritious snacks for your child?

Day 1: Make a banana smoothie. Blend a ripe banana with milk (or yogurt) and a dash of honey. Serve chilled with a chocolate chip cookie/muffin or even some homemade popcorn.

Day 2: Make poha with vegetables and peanuts, flavoured with turmeric, curry leaves, and lemon juice. If the child has not had fruit, a fruit salad is a great snack time treat. Toss together diced apples, pomegranate seeds, and other seasonal fruits.

Day 3: Make sprouts chaat. Mix sprouts like moong beans and or chickpeas with chopped tomatoes, onions, fresh coriander, and apples, and sprinkle chaat masala for a tangy and nutritious snack. Homemade energy bars make for an amazing snack-time treat. Combine oats, nuts, dried fruits, honey, and peanut butter. Shape into bars and refrigerate. Serve when the child is hungry.

Day 4: Make mini vegetable sandwiches. Kids will love this. Assemble a sandwich with whole wheat bread, cucumber, tomato, and grated cheese. Cut into small, bite-sized pieces. One can serve this with fruit lassi. Blend yogurt with ripe mango (it is in season) or any other fruit of choice, a little sugar (optional), and a pinch of cardamom powder. Serve chilled.

Day 5: Make whole wheat pancakes using whole wheat flour, milk, and a touch of honey. Serve with a side dish of fresh fruit slices. Masala corn is a great treat as well. Boil fresh corn on the cob and sprinkle with a mix of salt, red chili powder, and lemon juice.

Day 6: Cook upma using semolina (suji) and add mixed vegetables like peas, carrots, and beans for added nutrition. The parents can also make vegetable cutlets. Mash boiled potatoes, carrots, and peas, and add breadcrumbs, spices, and shallow fry until golden brown.

Since Sunday is a holiday, it can be a cheat day for the entire family. But remember, that the snacks that you give your child are adjusted to portion sizes based on age and appetite. Also, ensure that the snacks are prepared using fresh and quality ingredients,” Malik advised.