Veganism is slowly but surely evolving from a fad diet to an active choice for many people around the globe. This plant-based diet eliminates the consumption of meat, fish, chicken, and even dairy products like milk. But while you opt for vegan food, you need to make sure your body gets all the required nutrients. It is imperative to have an alternative to every food item in the vegan world to make it a sustainable diet. Many vegan options are available for a full meal, but you may be left scratching your head when it comes to snacking. On the occasion of World Vegan Day, observed on November 1 every year, we have curated a list of healthy vegan snacks for you.
If you are someone who finds comfort in a bowl of soup, you must try out this recipe. Lentil, pumpkin and cranberry is a healthy combination. Add a bunch of spices to it and the soup spells comfort in capital letters.
Tofu is largely preferred by vegans. After all, it is a classic alternative of paneer that's loved by most people. For this, all you need is some onion, broccoli, tofu, some spices and black bean sauce, of course.
If you follow a plant-based diet, you would know that both spinach and chickpeas are loaded with protein. This soup is a healthy as well as delicious combination that you can relish frequently.
These are small, deep-fried rice balls coated with peanuts, which is quite popular among the vegan population and is a great source of protein. Peanut-and-rice cakes are tasty and can be prepared within 30 minutes. Try this out as an evening snacks.
Before you ask, let us tell you, yes, it is as delicious as it sounds. This is a perfect vegan blend of quinoa, barley, baby beet and apples, making for a nutritious snack. Don't forget to garnish it with some greens while serving.
A popular Middle Eastern dip, hummus is as versatile as it gets. This recipe calls for chickpeas, tahini and vegetables. It is easy to cook, takes little time to whip up and is yummy too! Use coriander leaves for garnishing.
Did this just pique your curiosity? Well, it isn't impossible to recreate any food item to suit a vegan diet. If you were a non-vegetarian who has just switched to vegan lifestyle, make this vegan bacon using banana peels and you'll be amazed by the results.
Why crave scrambled eggs when you can get similar results with tofu? This recipe is a great option when you want to relish something scrumptious and filling. This recipe is packed with calcium and is a great option for snacking.
Who said idlis are only supposed to be round? Prepare this snack with urad dal, spices and rice, and the steam them in tumblers. They not only look appealing but taste equally good too.
Are you feeling hungry already? Most of these snacks are made with whole grains and loaded with vegetables that will surely leave you and your family craving for more.
Diwali 2021: The combination of fried snacks and delectable sweets can win any heart during festivals like Diwali. Food plays an important role during Diwali celebrations and there are no two ways about it. If you are inviting guests to your place for Diwali party, surprise them with some delicious homemade snacks. Not sure what to cook? How about trying some quick and easy recipes? Here's a list of six Diwali snacks that you can quickly make in your kitchen. These recipes have been shared by food vlogger Parul on her YouTube channel 'Cook With Parul'. Try these recipes and make your Diwali a delicious affair.
Diwali Special: Here're 6 Snacks To Prepare In 15 Minutes:
1. Besan Sooji Barfi:
Mix besan and sooji in a pan. Cook this mixture in ghee on low heat. Add cardamom powder and powdered sugar. Keep folding the mixture. Take a tray, grease it with oil or butter, place butter paper and sprinkle chopped nuts on it. Pour the besan mixture into the tray and cut it into cubes.
2. Lovely Aloo Namakpare:
Mix maida, sooji, besan, ajwain, salt and red chilli powder. Add oil to make a crumbly mixture. Throw some grated boiled potatoes to make a dough. Grease it with oil and leave it for 5 minutes. Roll the dough into thick sheets and cut it into triangles. Deep fry the triangles in oil. Toss them in red chilli powder, black salt, black pepper powder, chaat masala, jeera powder and mint powder.
3. Creamy Nariyal Barfi:
Mix desiccated coconut, milk and sugar on low heat. Add fresh cream and rose essence. Pour the mixture into a greased tray. Let it sit for 10 minutes. Cut it into cubes.
4. Chatpata Khasta Masala Samosa:
Make a dough with maida, wheat flour, ajwain, salt to taste, oil and water. Leave the dough for 10 minutes. For the filling, take a blender and mix aloo bhujia, moong dal, mixed namkeen mixture, acted peanuts, cashew nuts, red chilli powder, black pepper powder, chaat masala and salt. To this mixture, add raisins, schezwan sauce and roll the mixture into small balls. Cut the samosa dough into diamond shapes, stuff them with the masala balls, fold and deep fry them.
5. 2-in-1 Peanut Barfi:
Crush chocolate biscuits into a fine powder. Add milk to it, make a dough and keep aside. Crush some roasted and de-skinned peanuts. Mix it with milk powder and cardamom powder. Add this mixture to a pan of sugar syrup and make a gooey dough. Put it into a greased tray. Add a thin layer of the chocolate dough on top. Garnish it with silver foil. Cut it into cubes.
6. Crazy Masala Fries:
In a blender, mix boiled potatoes with chopped onions, garlic cloves, oil and dried red chillies. Put rice flour, besan, potato paste, salt, pasta masala and black pepper powder and mix it. Make a dough and add water only when required. Smoothen the dough with oil. Roll out the dough in thick sheets and cut them into strips. Deep fry them and serve them with sauce.
Without a decent snack, afternoons can be rough — for kids, especially. When hangry o'clock hits, things can go downhill pretty quickly.
But never fear, because these snacks are here to save the day! They're all easy to make, and full of vitamins, fiber, or protein (or all three!). Your kids will think they're outrageously yummy, and you'll be grateful that they won't be hungry for another snack like...two seconds after they've finished the first.
Peel bananas and chop into small pieces. Place bananas in the freezer until hard. Put all ingredients in a blender and blend on high until smooth. Pour into glasses and serve right away. Makes 2 servings.
Ants on a Log
4 celery stalks
1/2 cup lowfat cottage cheese
1/8 cup raisins or shelled sunflower seeds
Wash and dry celery and cut into 3-inch long pieces. Fill the inside of the celery with cottage cheese or any nut butter. Place raisins or sunflower seeds on top of the cottage cheese.
Refrigerate leftovers.
Fruit and Cheese Kabobs
8 12-inch wooden skewers
2 cups cantaloupe, cubed
2 cups pineapple chunks, canned or fresh
2 kiwis, peeled and cut into eight chunks
16 strawberries, hulled
16 ounces part-skim mozzarella or cheddar cheese
Wash, peel, and prepare the fruit. Cut the cheese into 32 cubes. Slide pieces of fruit and cheese onto the skewer, alternating between the fruit and cheese. Use 4 pieces of cheese per skewer. Begin and end with strawberries. Serve chilled.
Tips and Variations:
Children under 4 should not be served food on wooden skewers. For these younger children, serve the fruit and cheese in a bowl or cup or create mini-skewers on pretzels. Try different kinds of fruit such as watermelon or apple chunks.
Peanut butter bread
2 eggs
1-1/2 cups 1% milk
1/3 cup sugar (granulated)
1 cup peanut butter
1-3/4 cups all-purpose flour
1 Tbsp. baking powder
1/2 tsp. salt
Preheat the oven to 350 degrees. Lightly grease a loaf pan or spray with non-stick spray. In a large bowl, beat eggs. Add milk, sugar and peanut butter and mix well.
In a separate bowl combine flour, baking powder, and salt. Mix thoroughly. Add dry ingredients to wet ingredients. Mix only enough to moisten all ingredients.
Pour into the prepared pan. Pan will be half full. Bake for 1 hour.
Colorful Fruit Salad
1 cup red fruit (strawberries, watermelon, red grapes or red apple)
1 cup green fruit (honeydew melon, green grapes or kiwi)
1 cup blue or purple fruit (blueberries, plums or blackberries)
1 cup orange or yellow fruit (cantaloupe, pineapple or mandarin oranges)
1 cup tan or white fruit (bananas or brown pears)
1 cup orange juice (if using concentrate, follow instructions to mix concentrate with water before measuring) or 8 ounces of low-fat piña colada yogurt.
Wash fruit. If using kiwi or bananas, peel fruit. Cut fruit into bite-sized pieces and toss the fruit with the orange juice.
Tips and Variations:
Frozen fruit or fruit canned in juice may be substituted for fresh fruit (avoid fruit in heavy syrup).
If using apples, mix them in the orange juice right away, as the acid in citrus helps keep them from turning brown.
Make a smoothie with the leftover fruit salad by adding non-fat yogurt (any flavor) and blending in a blender. To prevent choking, if serving this recipe to small children, cut grapes and banana slices in half or quarters.
Readers are invited to submit four to five of their favorite recipes to enjoy, along with a note about what makes them special. Send recipes to lskarpness@parkrapidsenterprise.com.
Swedish food tech company N!CK’S is taking on the world, one healthy ice cream pint at a time.
The company on Thursday announced $100 million Series C funding toward creating additional healthy snacks and ice cream products that have a proprietary blend of sweeteners and ingredients, but with a fraction of the calories and no added sugar.
Kinnevik, Ambrosia and Temasek co-led the round and were joined by Gullspang. The latest funding gives the company $160 million in total investments, Carlos Altschul, N!CK’S CEO North America, told TechCrunch.
N!CK’S got started in 2017 in Europe when founder and head of R&D Niclas Luthman’s mother was diagnosed as a diabetic, and Luthman diagnosed as pre-diabetic, according to Altschul.
“He recognized that there was not a lot of food science bringing better-for-you solutions to the space,” he added. “He found that it was easier to change the food versus change the way we eat.”
In Europe, the company makes ice cream, snack bars and confectionery products. However, Altschul says N!CK’S is a snacking brand that is “a platform for changing culture.” The innovation and ingredients, all rooted in the company’s R&D, are what differentiates the company from its competitors, he added.
The company has been busy over the past two years. At the end of 2019, N!CK’S entered the United States with ice cream and is now leading in velocity per store in that category, he added. It also launched a vegan dairy line featuring Perfect Day’s proprietary animal-free dairy proteins and plant-based alternative fat.
Its direct-to-consumer business launched in 2020 and has remained at the top of the DTC ice cream delivery space since July, Altschul said. This year, the company launched a line of Keto protein bars, starting on its direct-to-consumer and Amazon channels, with plans to expand into retail stores by the end of the year.
Between 2020 and 2021, N!CK’S expanded from 4,500 U.S. stores to 6,700, and expanded in the U.K. through a partnership with WHSmith.
The new funding will accelerate the company’s goal of doubling its stores in the U.S. and Europe, hiring additional talent, marketing and making investments in R&D so that it can launch new products.
Magnus Jakobson, investment director at Kinnevik, said he has been investing in the food space for a few years and says the industry is attractive due to the multiple tailwinds of sustainability and health happening at the moment, which is driving demand and the upstream ability to build brands.
He considers it “an exciting point in time,” that the traction N!CK’S has shown to date “is impressive,” especially having done it on its own initially, and that strategy has now attracted other food technology partners.
“How people live and consume food is changing and is what is enabling new brands to be built,” Jakobson said. “Companies like Oatly, Beyond and Impossible started the industry, but we have seen more breakouts in technology and new ways of reaching consumers with standalone brands. N!CK’S is a super exciting one, and even in the early days of the industry, is showing promise.”
Representative Image of Diwali sweets. | Photo Credit: Wikimedia Commons
Text Size:
Diwali is around the corner. It is one of those celebrated festivals in India that is defined by family bonding, lights, joy, and, most importantly, mouth-watering delicacies. While the Covid-19 pandemic is still ongoing, the social distancing norms in place will obviously make Diwali 2021 less extravagant in the absence of large gatherings. However, the feast will not be compromised, considering Indians love to indulge in sweets, snacks and other festival delicacies.
Following dietary guidelines, restrictions and eating healthy is incredibly challenging during this time. But mindful eating and learning a few tricks to make our favourite Diwali dishes healthy can be managed with a little planning ahead of time.
Most people aren’t able to eat healthy at festivals or adhere to a diet since the main attraction is food. Here’s how you can have a healthy Diwali without dulling your taste buds and still ensuring consumption of essential nutrients such as protein, healthy fats, vitamins, minerals, fiber, and antioxidants.
Sweets are a must in Diwali and you can make healthier sweets at home just by choosing the right sweetener. In fact, some sweets are a more healthy choice than others. Although jaggery and white refined sugar are not drastically different in terms of carbohydrate content, the former is rich in iron and other micronutrients that makes it a better choice to prepare kheer, payasam or ladoos.
Dry fruit chikkis are traditional Indian delicacies prepared by nuts and seeds, one of the best food groups to provide protein, healthy fats and micronutrients. Artificial sweeteners such as stevia or erythritol can also help keep you away from any form of sugar. A tiny quantity of these sweeteners can bring the desired sweetness and let you enjoy sweet delicacies without worrying. However, the most important part here is to eat everything in moderation.
Choose fruit yogurt as a sweet dish. Plain curd can also be converted into a healthy sweet delicacy by adding jaggery powder, shredded coconut, nuts and seeds. Curd and yogurt are counted as some of the healthiest foods on the planet, providing almost 5 to 10 grams of protein per 100 grams. In addition, they also contain conjugated linoleic acid that prevents weight gain.
Eating roasted dry fruits as snacks is also a good strategy to keep your sweet intake in check and keep you full longer. A teaspoon of mixed seeds containing healthful flax, pumpkin, sunflower and chia can also be a valuable addition to the dry fruit mix. People of all age groups love jaggery-based dry fruit ladoos. These are rich in nutrients and low in sugar too.
If you are not able to make sweets at home, consider buying milk sweets over fried ones. For example, Rasagolla, a renowned sweet delicacy from East India, is made from chhena or cottage cheese and is always a better choice than fried cham cham or gulab jamun. Milk-based sweets like sandesh, rasmalai, etc. contain goodness of calcium and protein.
Make a variety of fruit salads with cut whole fruits of your choice and replace sweets at times. Topping salads with scrambled paneer, chopped nuts and seeds or crunchy veggies like purple cabbage and lettuce make them power-packed with protein, fiber, micronutrients and antioxidants. Whole fruits are filling, satisfying and prevent adding extra kilos during festival times. What’s more, whole fruits can keep you energetic and help with better digestion.
Choosing healthier drinks such as salt lassi, buttermilk, lime water, fruit or cucumber-infused water over sweet lassi or high sugary shakes can also go a long way in keeping you on track during the festive season. In fact, fresh smoothies made from fruits, vegetables and yogurt are excellent choices. Fill your fridge with fresh fruits and vegetables ahead of time to prepare juices and smoothies at home.
Add exotic indigenous spices like saffron, cardamom, clove, cinnamon, black pepper to both savory and sweet delicacies to mix up your diet. Indian spices are renowned for their medicinal values and bring multiple benefits to your health.
Salads might sound out of place during festivals. But they can be delicious, filling and healthy. Also, they are significantly low in calories, sugar and fat. Pomegranate-paneer salad is one of the tastiest and easiest recipes to prepare. You just need pomegranate and scrambled paneer to mix in a bowl and serve cold. Add some chopped almonds, figs and pumpkin seeds to enhance the nutritional value. Soy-based tofu can also be used instead of paneer to make it protein enriched. Fresh garden salad brings the goodness of versatile and colourful vegetables to your plate. Cabbage, cherry tomato, cucumber, carrot, vinegar, salt and pepper, olive oil and vinegar is all you need to make a fresh garden salad. Mix all the ingredients, except olive oil, in a salad bowl and top it with olive oil while serving.
Oats, one of the healthiest whole grains, can be a versatile ingredient to prepare multiple delicacies. Nothing beats oats kheer. The preparation is the same as making regular kheer, except you will use steel-cut oats instead of white rice or semolina. Top this recipe with almonds, pistachios, cashews and raisins to make it delicious. For sweetness, use one teaspoon jaggery or dry dates. Oats pancakes can also be a healthy breakfast prepared by mixing oats flour, Bengal gram flour, spices and salt as per requirement. Simply make the pancake by spreading the batter on one teaspoon of ghee in the pan, and serve hot.
Ladoos can be made with mixed cereal and pulses like urad dal, moong dal, nachni flour and chopped dry fruits, raisin, jaggery along with milk and ghee. Dry roast pulses and cereals separately and make fine powder by using a mixer grinder. Roast the powder in ghee till everything mixes well. Add the milk and jaggery to the mix and stir. Let it cool and roll ladoos out of this mixture. Garnish with dry fruits and serve. These ladoos can be stored in a tight container for up to 45 days.
Have a safe and healthy Diwali by making smarter choices.
Subhasree Ray is Doctoral Scholar (Ketogenic Diet), certified diabetes educator, and a clinical and public health nutritionist. She tweets @DrSubhasree. Views are personal.
India needs free, fair, non-hyphenated and questioning journalism even more as it faces multiple crises.
But the news media is in a crisis of its own. There have been brutal layoffs and pay-cuts. The best of journalism is shrinking, yielding to crude prime-time spectacle.
ThePrint has the finest young reporters, columnists and editors working for it. Sustaining journalism of this quality needs smart and thinking people like you to pay for it. Whether you live in India or overseas, you can do it here.
Representative Image of Diwali sweets. | Photo Credit: Wikimedia Commons
Text Size:
Diwali is around the corner. It is one of those celebrated festivals in India that is defined by family bonding, lights, joy, and, most importantly, mouth-watering delicacies. While the Covid-19 pandemic is still ongoing, the social distancing norms in place will obviously make Diwali 2021 less extravagant in the absence of large gatherings. However, the feast will not be compromised, considering Indians love to indulge in sweets, snacks and other festival delicacies.
Following dietary guidelines, restrictions and eating healthy is incredibly challenging during this time. But mindful eating and learning a few tricks to make our favourite Diwali dishes healthy can be managed with a little planning ahead of time.
Most people aren’t able to eat healthy at festivals or adhere to a diet since the main attraction is food. Here’s how you can have a healthy Diwali without dulling your taste buds and still ensuring consumption of essential nutrients such as protein, healthy fats, vitamins, minerals, fiber, and antioxidants.
Sweets are a must in Diwali and you can make healthier sweets at home just by choosing the right sweetener. In fact, some sweets are a more healthy choice than others. Although jaggery and white refined sugar are not drastically different in terms of carbohydrate content, the former is rich in iron and other micronutrients that makes it a better choice to prepare kheer, payasam or ladoos.
Dry fruit chikkis are traditional Indian delicacies prepared by nuts and seeds, one of the best food groups to provide protein, healthy fats and micronutrients. Artificial sweeteners such as stevia or erythritol can also help keep you away from any form of sugar. A tiny quantity of these sweeteners can bring the desired sweetness and let you enjoy sweet delicacies without worrying. However, the most important part here is to eat everything in moderation.
Choose fruit yogurt as a sweet dish. Plain curd can also be converted into a healthy sweet delicacy by adding jaggery powder, shredded coconut, nuts and seeds. Curd and yogurt are counted as some of the healthiest foods on the planet, providing almost 5 to 10 grams of protein per 100 grams. In addition, they also contain conjugated linoleic acid that prevents weight gain.
Eating roasted dry fruits as snacks is also a good strategy to keep your sweet intake in check and keep you full longer. A teaspoon of mixed seeds containing healthful flax, pumpkin, sunflower and chia can also be a valuable addition to the dry fruit mix. People of all age groups love jaggery-based dry fruit ladoos. These are rich in nutrients and low in sugar too.
If you are not able to make sweets at home, consider buying milk sweets over fried ones. For example, Rasagolla, a renowned sweet delicacy from East India, is made from chhena or cottage cheese and is always a better choice than fried cham cham or gulab jamun. Milk-based sweets like sandesh, rasmalai, etc. contain goodness of calcium and protein.
Make a variety of fruit salads with cut whole fruits of your choice and replace sweets at times. Topping salads with scrambled paneer, chopped nuts and seeds or crunchy veggies like purple cabbage and lettuce make them power-packed with protein, fiber, micronutrients and antioxidants. Whole fruits are filling, satisfying and prevent adding extra kilos during festival times. What’s more, whole fruits can keep you energetic and help with better digestion.
Choosing healthier drinks such as salt lassi, buttermilk, lime water, fruit or cucumber-infused water over sweet lassi or high sugary shakes can also go a long way in keeping you on track during the festive season. In fact, fresh smoothies made from fruits, vegetables and yogurt are excellent choices. Fill your fridge with fresh fruits and vegetables ahead of time to prepare juices and smoothies at home.
Add exotic indigenous spices like saffron, cardamom, clove, cinnamon, black pepper to both savory and sweet delicacies to mix up your diet. Indian spices are renowned for their medicinal values and bring multiple benefits to your health.
Salads might sound out of place during festivals. But they can be delicious, filling and healthy. Also, they are significantly low in calories, sugar and fat. Pomegranate-paneer salad is one of the tastiest and easiest recipes to prepare. You just need pomegranate and scrambled paneer to mix in a bowl and serve cold. Add some chopped almonds, figs and pumpkin seeds to enhance the nutritional value. Soy-based tofu can also be used instead of paneer to make it protein enriched. Fresh garden salad brings the goodness of versatile and colourful vegetables to your plate. Cabbage, cherry tomato, cucumber, carrot, vinegar, salt and pepper, olive oil and vinegar is all you need to make a fresh garden salad. Mix all the ingredients, except olive oil, in a salad bowl and top it with olive oil while serving.
Oats, one of the healthiest whole grains, can be a versatile ingredient to prepare multiple delicacies. Nothing beats oats kheer. The preparation is the same as making regular kheer, except you will use steel-cut oats instead of white rice or semolina. Top this recipe with almonds, pistachios, cashews and raisins to make it delicious. For sweetness, use one teaspoon jaggery or dry dates. Oats pancakes can also be a healthy breakfast prepared by mixing oats flour, Bengal gram flour, spices and salt as per requirement. Simply make the pancake by spreading the batter on one teaspoon of ghee in the pan, and serve hot.
Ladoos can be made with mixed cereal and pulses like urad dal, moong dal, nachni flour and chopped dry fruits, raisin, jaggery along with milk and ghee. Dry roast pulses and cereals separately and make fine powder by using a mixer grinder. Roast the powder in ghee till everything mixes well. Add the milk and jaggery to the mix and stir. Let it cool and roll ladoos out of this mixture. Garnish with dry fruits and serve. These ladoos can be stored in a tight container for up to 45 days.
Have a safe and healthy Diwali by making smarter choices.
Subhasree Ray is Doctoral Scholar (Ketogenic Diet), certified diabetes educator, and a clinical and public health nutritionist. She tweets @DrSubhasree. Views are personal.
India needs free, fair, non-hyphenated and questioning journalism even more as it faces multiple crises.
But the news media is in a crisis of its own. There have been brutal layoffs and pay-cuts. The best of journalism is shrinking, yielding to crude prime-time spectacle.
ThePrint has the finest young reporters, columnists and editors working for it. Sustaining journalism of this quality needs smart and thinking people like you to pay for it. Whether you live in India or overseas, you can do it here.
Swedish food tech company N!CK’S is taking on the world, one healthy ice cream pint at a time.
The company on Thursday announced $100 million Series C funding toward creating additional healthy snacks and ice cream products that have a proprietary blend of sweeteners and ingredients, but with a fraction of the calories and no added sugar.
Kinnevik, Ambrosia and Temasek co-led the round and were joined by Gullspang. The latest funding gives the company $160 million in total investments, Carlos Altschul, N!CK’S CEO North America, told TechCrunch.
N!CK’S got started in 2017 in Europe when founder and head of R&D Niclas Luthman’s mother was diagnosed as a diabetic, and Luthman diagnosed as pre-diabetic, according to Altschul.
“He recognized that there was not a lot of food science bringing better-for-you solutions to the space,” he added. “He found that it was easier to change the food versus change the way we eat.”
In Europe, the company makes ice cream, snack bars and confectionery products. However, Altschul says N!CK’S is a snacking brand that is “a platform for changing culture.” The innovation and ingredients, all rooted in the company’s R&D, are what differentiates the company from its competitors, he added.
The company has been busy over the past two years. At the end of 2019, N!CK’S entered the United States with ice cream and is now leading in velocity per store in that category, he added. It also launched a vegan dairy line featuring Perfect Day’s proprietary animal-free dairy proteins and plant-based alternative fat.
Its direct-to-consumer business launched in 2020 and has remained at the top of the DTC ice cream delivery space since July, Altschul said. This year, the company launched a line of Keto protein bars, starting on its direct-to-consumer and Amazon channels, with plans to expand into retail stores by the end of the year.
Between 2020 and 2021, N!CK’S expanded from 4,500 U.S. stores to 6,700, and expanded in the U.K. through a partnership with WHSmith.
The new funding will accelerate the company’s goal of doubling its stores in the U.S. and Europe, hiring additional talent, marketing and making investments in R&D so that it can launch new products.
Magnus Jakobson, investment director at Kinnevik, said he has been investing in the food space for a few years and says the industry is attractive due to the multiple tailwinds of sustainability and health happening at the moment, which is driving demand and the upstream ability to build brands.
He considers it “an exciting point in time,” that the traction N!CK’S has shown to date “is impressive,” especially having done it on its own initially, and that strategy has now attracted other food technology partners.
“How people live and consume food is changing and is what is enabling new brands to be built,” Jakobson said. “Companies like Oatly, Beyond and Impossible started the industry, but we have seen more breakouts in technology and new ways of reaching consumers with standalone brands. N!CK’S is a super exciting one, and even in the early days of the industry, is showing promise.”
When your stomach starts to grumble during a late-night television marathon, you may wonder if it’s worth grabbing a snack before the next episode. Though you’ve probably heard the old diet trick that says you should never eat after six or late at night, a healthy late-night snack is definitely an okay thing to have, says Abby Langer, R.D., owner of Abby Langer Nutrition and author of Good Food, Bad Diet.
First, be sure to check in with yourself to ensure you’re not just eating out of hunger, boredom, or the power of suggestion (that fast food ad between Hulu episodes looked really tasty). “It's very important to listen to your body and nourish it properly,” says Andrea Mathis, R.D.N., L.D., an Alabama-based dietitian and author of The Complete Book of Smoothies. “Depending on your activity level or your body’s current state, you may need to consume more or less calories. Listening to your body and following those hunger cues will help to provide your body with proper nourishment.”
If you’re finding that you’re simply stressed or bored, try to turn to an alternative coping mechanism, like taking a walk or relaxing bath, Mathis says. You may also want to check in with how much you’re hydrating and ensure you’re not just a little thirsty, she adds. “A growling or empty feeling in the stomach is often related to hunger, but someone can also experience a headache or fatigue which can be a symptom of hunger or mild dehydration,” Mathis says. “To prevent this confusion, be sure to keep yourself hydrated throughout the day, and before you grab those late-night snacks.”
And if your stomach is grumbling and you’re actually hungry, don’t deny your natural need for food. “I might not eat an entire meal late at night, but I'd never tell someone to go to bed hungry,” Langer says. Even if you ate a full dinner, it’s completely possible that your body is actually hungry and needs some extra fuel to keep you going. Staying up later than usual means your body is working and using energy, so you may need more calories than you’re used to, says Jessica Levinson, M.S., R.D.N., C.D.N., author of the 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More.
What makes a healthy late night snack?
It’s essential to choose a late night snack that is rich in nutrients and provides some value and energy for you to use, Levinson says. Excess calories from non-nutrient dense foods are likely to be stored because your metabolism slows at night, she adds. Aim for a snack that has a mix of proteins, carbohydrates, and fats to promote fullness, suggests Langer. “Recent research shows that protein-rich snacks in the evening are superior to those that are mostly carb, simply because protein has the least effect on our protein and lipid metabolism at that hour of the day,” she says. Additionally, be sure to include some extra fiber in your snack, notes Mathis. A balance of protein, fiber, and healthy fat ensures that your blood sugar levels will stay stable and hold you over until the morning.
And before you reach for that high-fat food, spicy snack, or sip of alcohol, Langer suggests reevaluating that decision as these foods are known to disrupt sleep. Plus, beware of any foods hiding caffeine, like coffee-infused foods, Mathis adds. Reach for any of these dietitian-approved foods instead (and be sure to see our Healthy Food Awards for more great ideas!)
1Cottage Cheese and Berries
Spoon out some creamy cottage cheese with a handful of berries for a tasty treat full of filling fat and fiber, says Langer. She opts for a higher-fat variety to keep her full for longer.
2Crackers
Grab a box of your favorite cracker made from nut flours and seeds for a boost of fiber, protein, and fat to keep you full until morning, Langer says. We love Blue Diamond Nut Thins.
3Greek Yogurt and Granola
Dig into a bowl of dreamy Greek yogurt and top it off with your favorite granola for a crunchy treat, Langer says. She loves a good homemade granola recipe to bring fat, carbs, protein, and fiber. Looking for a good yogurt pick? Levinson chooses the Chobani less sugar Greek yogurt.
4Homemade Granola Bar
5Snack Bar
If making your own bar seems daunting, Mathis snacks on JOJO’s Dark Chocolate Bars for grab-and-go ease. “Because I usually crave sweet snacks, I enjoy JOJO's Chocolate Peanut Butter Bars. They are low in sugar and contain six grams of protein per serving,” she says.
6Nuts and Cheese
A burst of protein, fats, and fiber make this the ultimate late night snack, shares Mathis. Plus, it’s easy to throw together, so you don’t need to stay up later than you already are.
7Eggs
These take a little more effort than your usual snack, but eggs are a great source of protein when you need something (relatively quick) and substantial enough to get you to morning. Mathis loves the high protein you get in each bite. Pair with berries for some extra carbs and fiber.
8Trail Mix
Have a mixture of dried fruit, dark chocolate, and a variety of nuts at the ready to crush your late night cravings, Mathis suggests. The combo brings a ton of protein, fiber, and healthy fats and is an easy snackable option when hunger strikes.
9Fresh Fruit and Nut Butter
Grab an apple or banana to pair with your favorite nut butter. This combo often helps crush sweet and salty cravings, and is great to bring fiber, protein, and fats to your snack, Levinson says.
10Cereal and Milk
Choosing a low-sugar and high-fiber cereal (like Kashi Go Breakfast Cereal) and berries can be a great, comforting snack, Levinson says. She especially likes that milk contains tryptophan, an amino acid that the body can use to create hormones that positively impact your sleep-wake cycle.
11Oatmeal
A warm bowl of oatmeal made with nonfat milk is a fiber-rich snack that also has melatonin, which can help with sleep and relaxation, Levinson says. Mix in a sprinkle of cinnamon for some extra flavor and antioxidants.
12Nuts Covered in Dark Chocolate
13Whole Grain Wrap
Fill a whole wheat tortilla with a combination of protein and fats, like a smear of nut butter, a slice of turkey, or cottage cheese for a well-rounded late night delight.
14Hummus
This dip is the trifecta of healthy fats, carbs, and protein. Add a side of veggies, like carrots or peppers, and whole grain pretzels to dip, and you have an easy evening bite.
15Avocado Toast
Your breakfast favorite just became your ultimate late night snack. Whole grain toast and avocados are the dynamic duo for carbs and healthy fats. Sprinkle some feta cheese, hemp or pumpkin seeds on top for extra protein, and you have yourself a delectable snack.
16Edamame
These little pods are jam packed with protein and fiber to be a nutritious snack in their own little packaging. Pick a brand that doesn’t add any salt and add just a touch to taste right before enjoying.
17Frozen Yogurt
Experts always point to yogurt as a great option for late-night snacking, but frozen varieties are just as great when cravings for something cool and creamy strikes. Be sure to pick an option high in protein, but low in sugar, like Yasso Greek Yogurt Bars.
18String Cheese and Fruit
Perfectly portioned string cheese is an easy grab-and-snack option, and pairs perfectly with a piece of fresh fruit. Slice up an apple or grab or handful of blueberries for a fiber-packed plate.
19Guacamole
Grab your favorite veggies and whole grain tortilla chips, because a few scoops of guacamole full of healthy fats is a great late-night bite. Pair with fiber-rich veggies, like cucumbers and broccoli, and whole grains for some carbs to keep you satisfied.
20Dried Dates with Nut Butter
Mix up your usual trail mix of nuts and dried fruit for this delectable delight. Slice a date down the center and fill with a dollop of nut butter (and maybe a chocolate chip for good measure). It’s high in fiber and fat to satisfy your snack attack.
Arielle WegArielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions.
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Dorm living can be rough – especially when it comes to food. You probably have a mini fridge that can barely hold a twelve pack of pop and a couple bottles of water. A lot of people have some snacks in their room like granola bars, chips, or other snacks along those lines.
Dining halls tend to have the same old meals that you probably ate last week for the umpteenth time. You are probably looking for new snacks or meals to spice up your dorm cooking. Well, I’ve got the list for you. These snacks can be found at the local Walmart or grocery store.
The first snack is Cheez-Its. Sometimes I feel like they are underrated. Cheez-Its are the perfect snack for on the go or running to class. They are not too heavy, but if you go through half the box, you might not be feeling the best. If you are a bargain shopper or on a budget, they make knock-off brands of them. They are probably labeled as “cheese baked crackers.” It does not specifically have to be Cheez-Its; you can choose any type of cracker or cracker type snacks!
Cereal is always a good choice. You can eat it dry or with milk. Cereal can be bought in bulk and in a million different flavors. It is another thing you can throw in your bag in-between classes or on your way to a practice. Cereal is good because there are so many different types. Do you not like fruity cereal? There are plenty that are not fruity. Not a big chocolate fan? No problem! Cereal is another budget friendly snack.
I feel like this snack isn’t really classified as a “snack” per say, but you can never go wrong with a sandwich. Sandwiches can easily be customized to fit any cravings or allergy needs. You can use lunch meat, different nut butters, jam or jelly, or even different types of greens! Basic white bread is not too expensive, but your toppings may add up. Lunch meat from a deli may add up, but the pre-packaged stuff is usually just as bad or maybe a little better. It all depends on shortages or what stores decide to charge.
Tired of the dining hall food? Try these alternatives. There is many different types of canned soup or pastas. There are brands that make more elaborate soups or more basic soups. The cans also come in different sizes. You can get bigger cans if you eat more or smaller ones if you are not a heavy eater. There are also different types of pastas that come in cans. You can have ravioli, beefaroni and other pastas that are similar. These options are great for meals or a midnight snack.
There are many more options out there for snacks or meals. These are couple that I found that went over well. Happy snacking!
Ellen Dooley is a freshman special education major. She can be contacted at 581-2812 or [email protected]
The Covid-19 lockdown last year was a windfall for snack and biscuit manufacturing behemoths like Britannia and Parle Products. As people were forced to stay indoors and were unable to go to restaurants and food courts, they indulged in salted snacks and biscuits. However, Indore-based snack-maker, Prataap Snacks, wasn't as lucky. For the first time, the company's sales dipped to ₹1,200 crore in 2020 from ₹1,400 crore the previous year. The reason for this was the company's over 85% dependence on ₹5 price-point products. The company has always focused on impulsive consumption with its Yellow Diamond chips, extruded snacks and namkeens, which largely happens out of homes. With mobility getting limited and schools, colleges and offices remaining closed, impulsive consumption took a huge hit.
The biggest learning for Amit Kumat, MD and CEO, Prataap Snacks, has been not to keep all his eggs in one basket. The company is now trying hard to reduce its dependence on the ₹5 price point to 60% (over the next three years) by launching bigger pack sizes priced between ₹10 and ₹30. Kumat says that competition (likes of Haldiram and Bikano) benefitted not because they were not overly dependent on smaller packs, they also benefitted because of their larger portfolio of Indian snacks such as namkeens. "Around 60-70% of their revenue comes from namkeen, which people consumed a lot during the lockdown. In our case, only 12-14% of our revenue comes from namkeens," Kumat explains.
Are you craving a snack but want it to be simple and fun? Well, don't call your local pizza takeaway yet. Instead, try some homemade Indian snacks that are healthier and bring a fresh punch of flavours with them. Veteran actress Neena Gupta is showing us the way. She has prepared a dish of chivda in her kitchen. This snack is made of cereals, sev, herbs, spices and nuts according to individual preference. Neena Gupta showed us the ingredients that she used for her recipe. In a video that she posted on Instagram, we see her using flattened rice or wheat flakes, sev and kurmura for the recipe.
She also shows us trays of cashews, peanuts, raisins, herbs, green chillies and chutney or pickle. Soon, we see her mixing all the ingredients in a tray with her own hands. Then she says that the chivda is ready to be consumed.
She wrote in the caption, "Mann tha udas toh kiya kuch prayas banaya chivda (Was feeling sad. So, tried my hands at making chivda).”
If you want to try and make some chivda mix at home, click here for the recipe. You can use wheat flakes, unsweetened cornflakes, dried figs and apricots, kurmura, sev and potato chips for the base. Give a tadka with mustard seeds and curry leaves and spice it up with turmeric, chilli powder and pepper.
Neena Gupta is actively sharing her kitchen diaries with her fans these days. She shared a photo from her kitchen when she was cooking some atta chila. Chila, also known as cheela, is an easy Indian pancake recipe that can be made with chickpea flour, whole wheat flour or even from ground grains. Neena Gupta gave it a healthy twist by making it with atta. Read more about it here.
She also tried cooking some South Indian appe earlier this year. Appe is usually made with the leftover batter of idli or dosa. However, Neena loves to cook her food with her own unique style. Here again, she added a healthy twist. She made the dish with moong dal. This ingredient made the dish rich in protein, fibre and vitamins. Find out more about Neena Gupta's appe here.
Appe can be eaten for breakfast or as an evening snack. If the dish is making you drool, check out this recipe of moong dal appe.
What do you think of Neena Gupta's culinary adventures? Tell us which is your favourite.
THE GROCERY STORE is awash in brand-new, supposedly good-for-you snacks. (Cookies that build muscle! Chips that boost immunity!) But what’s actually healthy? We analyzed the labels. We pored over the ingredient lists. We taste-tested like wild. And after we brushed the crumbs from our laps, we declared that these 26 new (and 24 classic) snacks are, in fact, the healthiest options on the market.
What was our methodology?
Well, products that are high in muscle-building protein and gut-filling fiber while also being low in calories and added sugar won out. We prized whole foods that carry heart-healthy fat and/or disease-fighting antioxidants. Short ingredient lists, organic ingredients, and sustainability were other deciding factors. And, of course, if a product checked all those boxes but tasted like disappointment, it didn’t make the cut.
This PB tastes almost velvety—and needs nothing more than a spoon. You wouldn’t think that turmeric and peanuts would play nice, but oh man do they ever.
If you prefer your oats cold, all you have to do is pour a serving of this high-protein, oat-apple-chiaflax mix into some milk, wait a few hours, and dig in.
Almonds, pecans, cashews, pistachios, blueberries, cherries, cranberries, dark-chocolate chips, and coconut flakes—this combo will power you through long hikes and conference calls alike.
Too many dehydrated fruits taste like tree bark. Not this stuff, which is dehydrated just enough to retain a slight chew. It’s also a delicious way to get your fiber.
They’re curls of crisped salmon skin seasoned with salted duck-egg yolk, curry leaves, and red chile pepper. And yes, they’re as wildly flavorful as they sound.
Because they’re made with peas, not corn, they carry a bit of extra protein and fiber. Plus, they taste so good you won’t miss those “cooler” ranch chips.
Yeah, a salad can be a snack. Especially this salad, which houses chickpeas, cashews, and sun-dried tomatoes in addition to cabbage, kale, and Brussels sprouts.
25Best Mushroom Jerky: Eat the Change, Teriyaki Ginger
Most mushroom jerky tastes like yard waste. But this stuff, co-created by Top Chef alum Spike Mendhelson, is loaded with umami goodness. Nice source of vitamin D too!
Per 1 oz: 50 calories, 2g protein, 14g carbs (1 g fiber, 5g added sugar), 2g fat
26Best Kelp Jerky: Akua, Spicy Chili & Lime
Sustainable ocean-farmed kelp, seasoned with citrus and Thai chile for a slow-burn tinged with tartness.
The shells act like little flak jackets and they act as snacking speed bumps. (We like having to work a little for our heart-healthy fats and plant protein.)
Per 1/2 cup without shells: 170 calories, 6g protein, 8g carbs (3g fiber, 2g sugar), 14g fat
28Best Heart-Healthy Dip: Bitchin’ Sauce
This creamy dip is hummus-like in texture, but deeply nutty in flavor due to its base of almonds.
Most smoothies skimp on one key thing: satisfaction. This powerhouse of flavor and nutrition delivers nine (count 'em, nine!) grams of gut-filling fiber. It's a mini-meal in a cup.
33Best Meat Bar: Epic Provisions Beef Sea Salt and Pepper Bar
These beef bars offer up a good dose of protein, but don't glance over the three grams of fiber, either.
Per bar: 130 calories, 11g protein, 3g carbs (3g fiber, 0g sugar), 8g fat
34Best Plant-Based Bar: RX Bar Plant Peanut Butter
Dates sweeten the bar naturally. Pea protein lends some muscle-building oomph. The peanut butter makes everything go down easy.
Per bar: 210 calories, 10g protein, 25g carbs (4g fiber, 0g added sugar), 9g fat
35Best Post-Workout Bar: Optimum Nutrition Protein Crisp
Two bars provide a bulked-out 20 grams protein per serving. The texture—kind of like a Rice Krispies treat—is a much-needed break from the chocolate-bar norm too.
The Editors of Men's HealthThe editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more.
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