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5 healthy snacks for winters DNA India5 healthy snacks for winters - DNA India
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Wednesday, January 31, 2024
Kenyan Entrepreneur Makes Snacks from Indigenous Grains - Voice of America - VOA News
Indigenous African grains such as millet and sorghum are known to be nutritious but are not popular with many, especially the Gen Zers who view the grains as food for the poor. To change this narrative, a Kenyan entrepreneur is using the grains to make snacks and breakfast cereals to promote consumption of indigenous grains and foster environmental sustainability, as Juma Majanga reports from Nairobi. Video by Amos Wangwa.
Kenyan Entrepreneur Makes Snacks from Indigenous Grains - Voice of America - VOA News
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Kenyan Entrepreneur Makes Snacks from Indigenous Grains - Voice of America - VOA News
Indigenous African grains such as millet and sorghum are known to be nutritious but are not popular with many, especially the Gen Zers who view the grains as food for the poor. To change this narrative, a Kenyan entrepreneur is using the grains to make snacks and breakfast cereals to promote consumption of indigenous grains and foster environmental sustainability, as Juma Majanga reports from Nairobi. Video by Amos Wangwa.
Kenyan Entrepreneur Makes Snacks from Indigenous Grains - Voice of America - VOA News
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Real Or Fake Cashews? Let's Make Snacking Simple - HerZindagi
Cashews are known for their health benefits. While they are counted among rich dry fruits, there are a lot of fake cashews sold in the market. Let’s dive in to distinguish between real and fake cashews.
While dry fruits are considered a healthy snacking option, cashews are the most popular among them. Apart from being considered as the snacking option, it is added to several cuisines to enhance its taste. Rich in fibre, plant protein and heart-healthy fats, cashews contribute to the maintenance of heart and bone health. While cashews are readily available in the market, there is prevalence of adulterated cashews as well making it challenging to spot the real one. Read on to learn how you can differentiate between real and fake cashews.
Colour Of The Cashews
The first factor that you should look for while spotting the real cashew in the colour. Real cashews exhibit a pure white colour while the fake ones tend to appear light yellow. The colour differentiation is noticeable at a glance. Do make sure to pay attention to the colour of the cashews while purchasing.
Quality Of The Cashews
Another factor that you can use to spot real cashews is the quality assessment. Real cashews possess a longer shelf life while fake cashews get contaminated easily before reaching the designated shelf life. Poor-quality cashews are prone to infestation from pests. Real cashews can be stored for up to six months in a proper air tight container and remain fresh as well.
Size Of The Cashews
The size of the cashews is also an important determining factor between real and fake. Real cashews measure about 1 inch in length and are slightly thick as well. Variations from this size may indicate fake cashews. You can observe the shape and size of the cashews to spot the fake one.
Don't Miss: Easy 10-Minute Snack Recipes For Busy Days
Taste Of The Cashews
There is a subtle difference between the taste of real and fake cashews. Real cashews (how to make dry fruit parathas at home) never stick to the teeth while the fake ones adhere between teeth. Moreover, fake cashews are hard to digest. Real cashews can be easily broken into pieces when chewed making it easier to digest. You can taste the cashews to spot the real ones among the fake cashews readily sold in the market.
Don't Miss: Elevate Your Morning Routine With These Steamed Breakfast Options
Follow these tips to distinguish between real and fake cashews.
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Real Or Fake Cashews? Let's Make Snacking Simple - HerZindagi
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Mondelez Looks to Healthier Snacks to Whet Appetites - PYMNTS.com
Global snack and candy giant Mondelez International is pivoting its focus to healthier chocolate.
Reporting on the fourth quarter of 2023, Mondelez, which owns brands like Oreo, Cadbury and Ritz, said it recorded a strong quarter, with a 14.4% growth in net revenue year over year, with a healthy performance across the globe, according to a Tuesday (Jan. 30) press release.
Mondelez has focused on core categories like chocolate, biscuits and baked snacks for its direct-to-consumer (D2C) sales, which offer attractive growth and profitability. The company has expanded its distribution channels to reach more consumers, particularly in emerging markets like Brazil, China, India and Mexico.
Speaking to analysts in an earnings call, CEO Dirk Van de Put pointed to innovations Mondelez is rolling out to draw more market share.
The company is “making healthier versions of our mainstream product,” Van de Put said. “So I’m referring to, for instance, what you’ve seen so far in gluten-free or Oreo Zero Sugar in China, [or] gluten-free in the U.S. … You can expect that we will continue [to expand] those efforts across other brands.”
Van de Put added that these products have the potential of tens of millions of dollars in revenue in each country.
The CEO also said he expected American consumers to continue spending even as they continue to search for deals.
“… From a mindset perspective, from a confidence perspective, in North America, probably the best in the last 2½ years,” Van de Put said. “So, what they’re doing is still reflecting sort of the tension they’re under, but they are expecting the economy to improve and that better times are ahead for them.”
He also noted a shift toward eCommerce spending among consumers.
As PYMNTS has found, consumers are turning to connected devices to do their grocery shopping online.
According to “Consumer Interest in an Everyday App,” a PYMNTS and PayPal collaboration, 14% of consumers said that they had exclusively purchased groceries using a smart device in the last 30 days since being surveyed. Another 39% had bought groceries both by using connected devices and via more traditional means.
A separate PYMNTS study also noted that consumers who do their grocery shopping online tend to spend more than those who do it in a brick-and-mortar setting.
According to data from PYMNTS’ study “Tracking the Digital Payments Takeover: Catching the Coming eCommerce Wave,” which was created with Amazon Web Services, consumers spent an average of $88 on their in-store grocery purchases. Conversely, eGrocery customers spent a significantly higher $116 on average per purchase.
Mondelez Looks to Healthier Snacks to Whet Appetites - PYMNTS.com
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Monday, January 29, 2024
Air fryer snacks to try this winter - The Statesman
The quintessential way to savor winter evenings in India involves a steaming cup of ‘chai’ paired with some pakoras. However, as awareness about the consequences of unhealthy lifestyles grows, people are keen to distance themselves from pakoras and fried foods. Does that mean giving up on the love for those crispy delights? Not at all. Air fryers come to the rescue for those seeking to balance flavor with nutrition effectively. Whether it’s crispy French fries or onion, corn, and spinach pakoras, modern air fryers can achieve that with minimal oil, without compromising on freshness, taste, or flavor profile. If you’re looking for some air fryer-friendly snack options, peruse the list below that we’ve compiled for you.
Chicken Spring Rolls
Spring rolls can absorb a considerable amount of oil when prepared traditionally. If you want to relish this evening snack with minimal oil, air-fried chicken spring rolls are an ideal choice. Prepare them as you normally would, but instead of submerging them in hot oil, air fry until they achieve a crispy texture.
Chicken Nuggets
Who can resist munching on chicken nuggets paired with a cup of freshly brewed coffee? They make for a perfect start to rainy evenings, winter gatherings with friends, or those moments when you prefer solitude. Rather than deep-frying them in oil, craft fresh chicken nuggets at home (it’s more convenient and healthier than store-bought frozen ones) and air fry them until they attain a golden and delicious perfection.
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Sweet Potato Fries
Gone are the days when you had to immerse your french fries in hot oil and later regret indulging. Air fryers have revolutionized the way we prepare fried snacks. Whether you desire french fries from regular potatoes or a healthier version using sweet potatoes, they’ll be ready in a snap with this ingenious appliance.
Crunchy Chickpeas
Soak your chickpeas overnight, drain the water, boil them, and toss them with a bit of sugar, salt, oil, and Indian spices. Then, place them in the air fryer for crispy and crunchy chickpeas. This can also be done with canned chickpeas.
Banana Chips
Banana chips evoke nostalgic memories of childhood. For a healthier version, thinly slice your bananas, rinse them, and use a paper towel to absorb excess moisture. Add some oil, spices, salt, and air fry until they become crisp and golden.
These are just a few of the delicious air fryer snacks that are not only soul-satisfying but also incredibly convenient to make. Enjoy!
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Air fryer snacks to try this winter - The Statesman
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8 Healthy & Delicious Keto Snacks To Indulge In Anytime - iDiva.com
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8 Healthy & Delicious Keto Snacks To Indulge In Anytime iDiva.com8 Healthy & Delicious Keto Snacks To Indulge In Anytime - iDiva.com
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10 Tasty Keto Snacks To Eat For An Easy & Healthy Weight-Loss - MensXP.com
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10 Tasty Keto Snacks To Eat For An Easy & Healthy Weight-Loss MensXP.com10 Tasty Keto Snacks To Eat For An Easy & Healthy Weight-Loss - MensXP.com
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Sunday, January 28, 2024
10 bread snacks that are perfect for morning - Recipes
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10 bread snacks that are perfect for morning Recipes10 bread snacks that are perfect for morning - Recipes
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Rats are teaching us how to snack, but is rat snacking a healthy trend? - India Today
Brad Bird's 'Ratatouille' features many memorable scenes, but today, let's discuss the one where Remy reunites with his brother Emile. When the two brothers meet after a long separation, Remy makes Emile try different food combinations with ingredients he scavenges from the pantry of Gusteau's restaurant.
Wondering why we are discussing 'Ratatouille'? Well, rats are renowned for their scavenging nature, essentially consuming whatever they find.
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This unpredictable and resourceful eating habit of rodents has transformed into a peculiar yet captivating food trend, causing a frenzy on social media:
Rat snacking
In a world where food trends pop up faster than toast, rat snacking has captured everyone's attention.
What: This trend involves eating like rats - indulging in snacks between meals and experimenting with unconventional food pairings.
Food enthusiasts embracing this trend are transforming leftovers into delightful bites and saving money on the side (you know, like Indian moms all over do with the leftover dal from the previous night, turn it into dal parantha the next morning?).
British supermarket company, Waitrose, has also highlighted this trend in its annual food and drink report.
In the report, this trend is described as "the unashamed joy of enjoying unusual snack combinations (that only you appreciate!), often created from raiding the kitchen cupboards."
While social media revels in the joy of snacking like rats and exploring unconventional food combinations, what do experts think about rat snacking?
Mix, match, and DIY your rat-snack
Jashan Vij, health and fat loss coach, tells India Today that this bizarre trend of rat snacking involves humans mimicking rodent behaviour by scavenging for leftover food to create a meal with odds and ends.
He explains that people have been enjoying small, spontaneous snacks made from unconventional food combinations.
"These snacks typically involve do-it-yourself mixes using ingredients that aren't commonly paired," he says.
Why is this food trend going viral?
Shedding light on the popularity of this trend, nutritionist Nupuur Patil explains why people enjoy rat snacking so much.
She states that diet trends, in general, gain popularity due to the desire for weight management.
In simple terms, rat snacking involves intermittent fasting, where rats eat all their daily food in brief, concentrated periods.
The diet has captured widespread attention and enthusiasm among people for several reasons.
- Rat snacking offers a flexible approach to eating, allowing individuals to consume their daily food within specific windows, often aligning with their lifestyle and preferences.
- The snacking method simplifies meal planning and eliminates the need for constant calorie counting, making it a convenient option for those seeking dietary freedom.
Is rat snacking healthy?
While this trend encourages embracing impulsive culinary cravings and motivates individuals to craft snacks that are distinctive and unconventional, Jashan emphasises that this unnecessary habit of eating leftovers mindlessly can be 'catastrophic' for anybody's health.
"We should adhere to a proper eating schedule. Our bodies are not dustbins, and we should be mindful of what we eat. Our primary focus should always be to replenish our body with high-quality nutrients. We are humans, not rats, so our eating habits should be human-like too," he adds.
Nupuur also feels that rat snacking, while intriguing, may not be considered a healthy alternative to full meals.
She says, "It involves consuming odd food combinations in small portions, mimicking rats' scavenging behaviour. While it offers flexibility and convenience, it may lack essential nutrients found in balanced meals. It's essential to prioritise nutrient-rich foods for overall health."
Can this trend help in losing weight?
Nupuur shares that by encouraging individuals to opt for smaller, more frequent meals or snacks throughout the day, rat snacking may help regulate hunger levels and prevent overeating during main meals, leading to weight loss.
"Overall, if the diet is done mindfully and with a focus on nutritious choices, it can support weight management goals," she adds.
A chef's take on rat snacking
Chef Nehal Karkera also shares insights into this trend, "People love snacking and are always seeking new ways to be creative without actually cooking. While you are young, you can get away with it and eat whatever you want, but as you grow older, you come back to your senses."
He feels that this is a trend and that it will fade.
"As a chef, I genuinely feel some of the rat snacking ideas are quite creative, like cheese-wrapped pickle, and vanilla ice cream with French fries. However, there are some that make me cringe. We have our own version of rat snacks that have been trending for years now, like masala dosa ice cream or the Parle-G omelette. I wish I never saw videos of them, but I guess it works for some," he adds.
A little about human behaviour
While discussing the human inclination for thrilling tastes, psychiatrist Dr Sarthak Dave suggests that our hectic schedules often limit the time available for elaborate recipes.
Consequently, individuals seek to infuse excitement into their meals by experimenting with the unconventional combination of their favourite foods, hoping to uncover a more exhilarating taste.
Dr Sarthak says that sharing these culinary experiments on social media enhances the experience.
Receiving likes and positive comments becomes a small but rewarding gesture, boosting our happiness when others appreciate our creations.
According to Dr Sarthak, preparing a complex dish with numerous ingredients and a lengthy process demands time.
On the other hand, assembling a quick combination like a cheese slice, pickle, and gulab jamun is quick.
He elaborates, "The distinct taste resulting from such combinations provides a unique dopamine rush. Sharing these experiences on social media and receiving validation is akin to the icing on the cake. This uncomplicated yet thrilling approach to flavour pairing becomes a delightful habit, offering a swift and tasty escape from our busy lives."
But...
Nupuur suggests that individuals should approach rat snacking with caution and mindfulness to ensure a balanced and healthy dietary pattern.
Here are a few things to keep in mind:
- Although rat snacking encourages creativity in food combinations, it's essential to prioritise nutritional balance and variety to meet the body's dietary requirements adequately.
- Excessive consumption of processed or unhealthy ingredients in these unconventional snacks may lead to adverse health effects like weight gain, nutrient deficiencies, and metabolic imbalances.
- While experimenting with rat snacking, listening to one's body and paying attention to how different combinations affect energy levels, digestion, and overall well-being is crucial.
- Moderation, balance, and mindful eating practices are key to deriving its benefits while minimising potential drawbacks.
Rats are teaching us how to snack, but is rat snacking a healthy trend? - India Today
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Saturday, January 27, 2024
10 reasons why roasted chana is the best food to snack - Times of India
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10 reasons why roasted chana is the best food to snack Times of India10 reasons why roasted chana is the best food to snack - Times of India
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Friday, January 26, 2024
Republic Day 2024: 7 tricolour snacks to celebrate the day - DNA India
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Republic Day 2024: 7 tricolour snacks to celebrate the day DNA IndiaRepublic Day 2024: 7 tricolour snacks to celebrate the day - DNA India
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6 Protein-Packed Snacks To Keep You Energised All Day - NDTV Food
Protein-rich snacks: In today's fast world, staying healthy can be tough, especially when looking for quick, good-for-you snacks. It's easy to go for sugary options, but they often leave us feeling tired. That's where protein-rich snacks come in-they're like health superheroes for those of us on the move. These snacks are easy, tasty, and keep us going. In this guide, we're exploring these snacks to help you make smart choices. We want to make staying healthy simple, even when life gets chaotic. So, let's dive into the world of snacks that not only taste good but also keep you feeling great in the midst of a busy schedule.
The Power of Protein:
Protein, a fundamental macronutrient composed of amino acids, plays a pivotal role in various bodily functions. From tissue repair to immune support, healthy skin, and more, protein stands as a nutritional powerhouse. Discover the benefits of incorporating protein-rich snacks into your on-the-go routine, providing sustained energy, curbing cravings, and promoting overall well-being.
Also Read: 11 Ways to Get Enough Protein in Your Diet
Here Are 6 Protein-Packed Snacks to Keep You Energised All Day:
1. Greek Yogurt:
A readily available and convenient option, Greek yogurt proves to be a versatile snack loaded with protein, probiotics, and calcium. Opt for plain, unsweetened varieties and elevate the taste with fresh fruits, nuts, or a drizzle of honey. The combination of protein and healthy fats ensures you stay satiated and nourished throughout your bustling day.
2. Nutty Trail Mix:
Also Read: What Is The Right Time To Have Protein? Expert Reveals
Nuts and seeds emerge as excellent portable protein sources. Almonds, walnuts, chia seeds, and pumpkin seeds not only pack protein but also offer fibre and essential nutrients. Create a simple trail mix by combining these gems with dried fruits, providing a satisfying and energy-boosting snack. Keep an eye on portion sizes, as the nutritional benefits make them a valuable addition to your on-the-go repertoire.
3. Eggs:
Hard-boiled eggs, a simple and easily accessible protein source, serve as a worthy substitute for less nutritious options. Complete with essential amino acids, vitamins, and minerals, eggs offer a balanced snack. Easily portable, they become an ideal choice to fuel your day. Adjust based on your cholesterol levels by removing the yolk if necessary.
4. Cheese:
Also Read: How Much Protein Is In An Egg White: Unveiling Facts!
Cheeses, both processed and Paneer, stand as an excellent source of protein. Packed with calcium, essential for bones and teeth, and boasting antioxidants for brain health, cheeses make a wholesome in-between meal snack. Mindful about portion sizes, you can enhance the snack by pairing it with a fruit or vegetable.
5. Plant-Based Protein Picks:
For those seeking plant-based options, consider edamame or roasted chickpeas. Edamame, young soybeans, can be seasoned lightly for a satisfying snack, while roasted chickpeas offer a crunchy, flavorful alternative. Both options provide a protein punch along with fibre, making them excellent choices for sustained energy. Traditional Indian snack, Bhuna Chana, adds vital minerals like manganese, iron, zinc, phosphorus, and magnesium, contributing to protection against non-communicable diseases (NCDs).
Achieving health on the move is within reach through mindful selection of protein-packed snacks. From Greek yogurt to nuts, hard-boiled eggs, and plant-based alternatives, the options cater to diverse dietary preferences. By making informed choices and integrating these nutritious snacks into your daily routine, you empower your body with essential nutrients, promoting overall health and well-being, even in the midst of a hectic schedule.
Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
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About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.
6 Protein-Packed Snacks To Keep You Energised All Day - NDTV Food
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Thursday, January 25, 2024
5 high-protein snacks for optimal brain health - Mint
Salmon
Salmon, with its distinctive pink hue and rich flavour, is packed with protein and essential nutrients, making it an excellent choice for promoting brain health.
Credit : PEXELS5 high-protein snacks for optimal brain health - Mint
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8 healthy office snacks to maintain productivity - DNA India
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8 healthy office snacks to maintain productivity DNA India8 healthy office snacks to maintain productivity - DNA India
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20 Healthy High-Protein Snacks - Verywell Health
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High-protein snacks can satisfy hunger between meals and provide nutrients as part of an overall healthy diet. High-protein snacks may be plant- or animal-based. They can include whole foods rather than processed foods.
This article discusses the benefits of high-protein snacks, including for building muscle, and provides 20 high-protein snack ideas to help you meet your daily protein goals.
Benefits of Protein Snacks
High-protein snacks provide several health benefits. Protein can play a role in weight loss or weight management by helping to regulate appetite and improve metabolism.
Protein can help you feel fuller longer in between meals. Compared to carbohydrates, protein takes longer to digest. This promotes a feeling of satiety (a satisfying fullness) beyond that of a high-carbohydrate snack.
While fat also takes longer to digest than carbohydrates, protein contains just 4 calories per gram compared to 9 calories per gram of fat. Still, including fiber and some healthy fats as part of your high-protein snacks will provide even more satiety to keep your tummy feeling content.
Protein may help stabilize blood glucose (sugar) levels. Combining protein with some carbohydrates in a snack can help prevent spikes in blood glucose levels after eating.
20 High-Protein Snack Ideas
Below are 20 high-protein snack ideas that can help you meet your daily protein goals.
Chia Pudding
Chia seeds are tiny, round seeds often touted as a “superfood” due to their stellar nutrient profile. Just 2 tablespoons of chia seeds provides around 140 calories, 4 grams of protein, 11 grams of fiber, and other nutrients, such as calcium, zinc, and copper.
Mix your chia seeds with 4 ounces of cow’s milk to add 4 more grams of protein when making chia pudding. For a vegan option, you can substitute soy milk for an extra 3.5 grams of protein. Top your chia pudding with chopped nuts, fresh berries, and ground cinnamon to add a pop of color and additional nutrients.
Edamame
Edamame are immature green soybeans packed with protein, fiber, calcium, vitamin C, and iron. Their tough, green, fuzzy shells are edible, though likely hard to chew on. Most often, edamame is eaten shelled. They can be enjoyed hot or cold.
About 4 ounces of shelled edamame provides about 94 calories, 4 grams of fiber, and just over 9 grams of plant-based protein. Add a kick of flavor by sprinkling some seasoning on top of the shells, such as sea salt, garlic, ginger, or chili powder.
String Cheese and Almonds
String cheese is an easy and portable snack option. Add in some nuts, such as almonds, and you have a variety of nutrients, including protein, filling fats, and dietary fiber—making this pairing a perfect high-protein snack.
One ounce of raw almonds and 1 ounce of part-skim mozzarella cheese together contain 250 calories, 13 grams of protein, and 3 grams of fiber.
Hard-Boiled Eggs
Eggs are a straightforward, simple source of protein. Hard-boiled eggs, in particular, are an easy-to-make and portable snack option. Two large whole eggs provide around 145 calories and 12.5 grams of protein. They are also a good source of vitamins A, D, and E, iron, choline, and folate.
For an easy grab-and-go snack, keep your peeled, hard-boiled eggs in the fridge. Eat them as is, or slice and add to a piece of whole wheat toast or on top of salad greens.
Cottage Cheese and Berries
Low-fat cottage cheese is an excellent high-protein food, providing a powerful 12 grams of protein in one-half cup. That same serving also contains just 90 calories, as well as good-for-you minerals such as calcium, phosphorus, and potassium.
If you don’t want to go sweet with berries as your mix-in, try some diced fresh tomatoes for a savory snack option.
Nut Butter on Toast With Banana
Nut butters, such as peanut, cashew, or almond butter, are filled with plant-based protein, fiber, and healthy fats. A 1-tablespoon serving of almond butter provides about 98 calories, 3.4 grams of protein, and 1.6 grams of fiber.
Spread your nut butter on a medium slice of whole-grain toast, which will add about 4.5 grams of protein, 92 calories, and 2.2 grams of fiber. Top it off with half of a banana (sliced) for some extra fiber, potassium, and vitamins C and B6.
Greek Yogurt Parfait
Nonfat, plain Greek yogurt is an excellent high-protein snack, providing an impressive 16 grams of protein and 90 calories in a 5.3-ounce serving.
Stir in 2 ounces of granola and fresh fruit for some whole grains, extra fiber, and a boost of vitamins and minerals.
Tomato, Feta, Basil, and White Bean Salad
A 1-ounce serving of feta cheese offers 5.6 grams of protein and 78 calories. Mix crumbled feta with white beans for an extra boost of protein (a one-third-cup serving of white beans provides 5.6 grams of protein).
Toss both with sliced cherry or grape tomatoes, chopped fresh basil, olive oil, vinegar, lemon juice, and seasonings for a tasty protein-packed salad. Make ahead and let it chill in the refrigerator to marinade for a few hours or overnight for maximum flavor.
Apple Slices Wrapped in Turkey
Turkey and apples is a sweet and savory combo. One medium apple with the skin on has around 95 calories and provides 1 gram of protein and 3 grams of fiber.
Wrap cored apple wedges with 2 ounces of sliced turkey for an additional whopping 12 grams of protein and just 62 more calories.
Trail Mix
Make your own protein-packed trail mix at home by mixing and matching your favorite nuts, seeds, and dried fruit. Great high-protein options include almonds, cashews, peanuts, pistachios, sunflower seeds, pumpkin seeds, and dry-roasted edamame.
If adding dried fruit, look for options without added sugars. A typical trail mix may contain anywhere from 5 to 10 grams of protein per serving. However, be mindful of portion sizes when snacking on trail mix, as nuts and seeds are also energy-dense, and calories can add up quickly.
Hummus With Vegetables
Hummus is a flavorful plant-based dip traditionally made from chickpeas and tahini (sesame seed paste). In addition to being a good source of protein, hummus provides fiber, healthy fats, and nutrients like calcium, folate, iron, and magnesium.
A one-third-cup serving of hummus contains 6 grams of protein, 4.8 grams of fiber, and just over 200 calories. Choose your favorite veggies to dip in your hummus, such as carrots, celery, broccoli, cauliflower, bell peppers, or cucumber.
Celery With Peanut Butter
Celery pairs well with a variety of foods, which makes it a great snack. Spread some peanut butter on top for a boost of protein and healthy fats.
Two small celery stalks, each topped with 1 tablespoon of peanut butter, will provide about 8 grams of protein, 3 grams of fiber, and 192 calories.
Egg “Muffins”
Egg muffins are made by whisking eggs and mixing them with chopped vegetables, shredded cheese, and/or another protein source such as chopped ham, sausage, or bacon, then pouring them into muffin cups and baking them.
Egg muffins are a good option for an easy, make-ahead snack that you can quickly grab from the refrigerator and heat up any time of the day. An average egg muffin contains anywhere from 5 to 8 grams of protein. Snack on one or two, depending on how hungry you are, or pair one with a piece of whole-grain toast.
Roasted Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a good protein source and provide healthy fats, magnesium, manganese, and zinc. Roasting pumpkin seeds with different seasonings (sweet or savory) is a fun way to change up your snack-time routine.
A 2-ounce serving of pumpkin seeds contains about 9 grams of protein, 150 calories, and 1.5 grams of fiber.
Protein Smoothie
The best thing about smoothies is you can make them however you want. The options are endless when it comes to mix-ins, but if you want to keep it high-protein, some good whole-food options include plain Greek yogurt, cottage cheese, milk, kefir, silken tofu, nuts or nut butter, peanut butter powder, or flax, hemp, or chia seeds.
If desired, protein powder or collagen peptide supplements can be added to your smoothie. Be sure to find one with minimal ingredients, avoid fillers and artificial sweeteners, and check that it is third-party tested to ensure quality and safety standards have been met.
Roasted Chickpeas
Roasted chickpeas are a great way to mix up your usual snack routine. This crunchy snack is versatile and can be made with a variety of different spices and seasonings to fit what you’re in the mood for.
A 1-cup serving of drained and rinsed chickpeas contains 10.7 grams of protein, 210 calories, 9.6 grams of fiber, and nutrients like vitamin B6, folate, manganese, and phosphorus.
If you are pressed for time or want convenience, you can find store-bought roasted chickpeas at most supermarkets.
Tuna Salad
Three ounces of tuna contains about 21 grams of protein and 98 calories. In addition to being a great source of protein, fatty fish, such as tuna, is an excellent source of heart-healthy omega-3 fatty acids. Canned tuna is a high-quality protein that is convenient and affordable.
Keep your tuna salad simple by seasoning it with lemon juice and dill, and stir in Greek yogurt for a quick afternoon snack. Pair with some whole wheat crackers, if desired.
Margherita Pizza Flatbread
Make your own version of a mini Margherita pizza using a whole wheat flatbread, mozzarella cheese, sliced tomato, and basil. This makes for a filling and flavorful afternoon pick-me-up.
One whole wheat flatbread with sliced tomato, an ounce of part-skim mozzarella cheese, and fresh basil contains about 12 grams of protein, 8 grams fiber, and 200 calories.
Jerky
Jerky is an excellent high-protein, low-carbohydrate snack. It is shelf-stable, portable, and easy to pull out and eat for a quick snack. A 1-ounce serving of beef jerky strips or sticks provides, on average, around 9 grams of protein and 114 calories.
Try to choose options with less than 300 milligrams (mg) of sodium per serving and minimal added ingredients.
Tofu Nuggets
Tofu is a soy-based protein that is versatile and vegan- and vegetarian-friendly. A 3-ounce serving of firm tofu provides 9 grams of protein.
Make a plant-based version of a childhood classic by making tofu nuggets. Marinate chopped tofu squares in soy sauce (or liquid aminos) mixed with water, garlic powder, onion powder, and paprika. Next, dip it in a simple flour and plant milk-based batter and with a breadcrumb and seasoning mixture. Bake in the oven or air fryer until crispy for a protein-packed snack.
Meeting Your Daily Protein Needs
Protein needs will vary from person to person, depending on their height, weight, activity levels, and fitness and nutrition goals. High-protein snacks can be a great way to help reach your daily protein goals.
Do not consume most of your daily protein in one meal or snack, such as in the evening. Instead, try to spread out your protein intake throughout the day, starting with a high-protein breakfast. This will better help with appetite regulation and satiety, building and repairing muscles, and stabilizing blood glucose levels.
Protein and Muscle Building
Protein is vital to building and maintaining muscle mass. Individuals who are trying to increase their muscle mass will require a higher protein intake.
To get the biggest benefit of muscle building, be sure to consume protein within two hours after physical activity to help stimulate muscle protein synthesis. In addition, studies show that muscle mass increases over time when nutrient intake is paired with resistance training, such as body weight exercises or weight lifting.
Choosing Healthy Protein Sources
You have a variety of options to choose from when looking for high-protein snacks. Animal sources of protein include meats, poultry, seafood, dairy, and eggs. Plant-based protein sources include beans, legumes, nuts, seeds, and soy.
Animal-based sources of protein tend to be higher in protein than plant-based sources. If you follow a vegetarian or vegan diet, be sure to include a variety of plant-based protein foods in your diet throughout the day.
Snacks to Avoid
While trying to incorporate more protein into your diet can be beneficial, some high-protein snacks may not be the best to help you reach your health and nutrition goals. These include snacks with high amounts of saturated fat, added sugars, artificial sweeteners, and those that are ultra-processed.
If you opt for premade or store-bought protein bars or snacks, look for those with minimal ingredients, contain mostly whole foods and some fiber, and are low in added sugars.
Summary
High-protein snacks can aid in weight management, aid in satiety and appetite regulation, and help stabilize blood glucose levels. Including protein in your diet can also help build muscle mass, especially when combined with resistance exercises.
The amount of protein an individual needs will vary based on height, weight, activity levels, and fitness and nutrition goals. Spreading your protein intake evenly throughout the day is best. There are both animal- and plant-based sources of protein, either of which can contribute to a healthy, balanced diet.
20 Healthy High-Protein Snacks - Verywell Health
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Wednesday, January 24, 2024
The 7 Best High-Protein Snacks for Brain Health, According to Dietitians - EatingWell
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There is no denying that the brain is the most remarkable and complex organ in the human body. It’s truly mind-blowing that our consciousness, memories, intelligence, emotions, senses and motor abilities are all processed and housed just beneath our skull. If maintaining or improving these vital functions is at the top of your mind, consuming a well-balanced diet filled with brain-supporting nutrients is key.
According to a 2021 study published inNutrition Reviews, the top neuro-enhancing nutrients include omega-3 fatty acids, polyphenols, fiber, B vitamins, vitamin D, iron, zinc, iodine and protein. Of the nutrients mentioned, there is one that plays a crucial role in the production of neurotransmitters, which are chemical messengers that transmit messages from one nerve cell to the next. And that nutrient is protein! As the body’s master control center, the nervous system needs adequate amounts of protein to obtain amino acids to function at its best.
If you find it difficult to meet your daily protein needs, high-protein snacks can help you fill in any nutritional gaps. Here are seven of the best high-protein snacks to support your brain health.
1. Canned Salmon
With its pink-hue and robust flavor, salmon is loaded with protein and nutrients that make it an ideal brain food. According to the USDA, there are 22 grams of protein in a 3-ounce portion of salmon. And if you opt to buy it canned, you can easily turn it into a healthy midday snack like our Salmon-Stuffed Avocado or quick and easy Salmon Salad over crackers or chips. Not to mention, salmon is an excellent source of vitamin D and omega-3 fatty acids. A 2022 review published in Cureus highlights that 35% of the brain is made up of omega-3 fatty acids, which promote cognition, memory, learning and blood flow in the brain. To gain these benefits, try whipping up our 5-star Ginger-Soy Salmon Balls.
2. Nuts
If you’re looking for a crunchy, grab-and-go snack that is good for your brain, mixed nuts are a great protein-rich pick. From walnuts to almonds, hazelnuts and peanuts, a 2020 study published inMolecular Nutrition & Food Research found that regularly consuming a variety of nuts is associated with a lower risk of cognitive decline and improved cognitive function. Nuts like peanuts also contain a fair share of protein, with 7 grams in a single 1-ounce serving, per the USDA. But the mini brain-shaped nuts (walnuts), in particular, are known for their brain-supporting benefits due to their high omega-3 fatty acid content.
If you want to go the extra mile, you can use nuts and nut butters alongside dried fruit to make one of our delicious and well-balanced energy ball recipes. Recipes like our Peanut Butter-Stuffed Energy Balls are portable, flavorful and add in cocoa powder for an added boost of brain-supporting antioxidants.
3. Greek Yogurt with Blueberries
The creamy texture of Greek yogurt, paired with the sweet yet tart flavor of blueberries, makes for a high-protein, between-meal bite that can do wonders for your brain health. According to the USDA, a 7-ounce serving of plain Greek yogurt boasts 20 grams of protein. If that’s not impressive enough, a 2022 review published in The Journals of Gerontology found that probiotics, like those found in Greek yogurt, encourage interactions between the gut and brain that can improve cognitive and mental health. By topping this delicious snack with blueberries, you also receive the added bonus of brain-protective antioxidants. So, the next time you head to the store, be sure to grab Greek yogurt and a container of blueberries to prepare our easy-to-make Yogurt with Blueberries.
4. Edamame
Munching on plant protein sources like edamame is another way to enhance the functions of your brain. Just one cup of cooked edamame contains 18 grams of complete protein, according to the USDA. Beyond its protein content, edamame is also teeming with fiber, folate, iron, choline and plant compounds called isoflavones that may benefit your brain health. In fact, a 2020 study published in Nutrition Reviews noted that soy isoflavones may improve cognitive function, namely memory, in adults. If supporting your memory machine is one of your goals, try snacking on our flavorful Edamame with Aleppo Pepper.
5. Quinoa Bites
Edamame isn’t the only complete plant protein on this list. Quinoa is also a complete protein that contains 8 grams per cup, according to the USDA. When it comes to supporting your mental health, a 2023 review published inAdvances in Nutrition noted that consuming more whole grains, including quinoa, may be associated with improved mood and reduced anxiety. When paired with fiber-rich broccoli and satisfying cheddar cheese in our Baked Broccoli-Cheddar Quinoa Bites, it makes a balanced brain-healthy snack.
6. Hard-Boiled Eggs
On those days when you need a mid-morning snack to up your brain power, consider boiling an egg or two. According to the USDA, one hard-boiled egg provides 6 grams of protein. This means you can obtain up to 12 grams of protein if you opt for two boiled eggs. Eggs are also an incredible source of choline and lutein, which a 2018 study in the Journal of American College of Nutrition emphasizes are two important nutrients critical in the first 1,000 days of life for proper brain and neurological development. There is even mention that lutein may help lower the risk of cognitive decline in adulthood. If you need a hassle-free way to cook your eggs, you may want to plug in your air fry to make our Air-Fryer Hard-Boiled Eggs.
7. Pumpkin Seeds
Pumpkin seeds may be small, but they pack an impressive amount of protein in each serving. According to the USDA, one ounce of pumpkin seeds contains 8 grams of protein. More specifically, pumpkin seeds are high in the amino acid tryptophan. A 2022 study published inPlants underlines that the tryptophan in pumpkin seeds can be converted into the neurotransmitter serotonin, which has been shown to help support mental health, memory and more. One way to add more pumpkin seeds to your diet is to prepare a batch of our Super-Seed Snack Bars.
The Bottom Line
Although the brain is one of the most complex organs in the human body, incorporating high-protein snacks that nourish it doesn’t have to be complicated. The trick is to look for protein-rich foods that are also loaded with omega-3 fatty acids and brain-nurturing vitamins and minerals. Several snacks that top the list include salmon, Greek yogurt, nuts, hard-boiled eggs, edamame, quinoa and pumpkin seeds. By adding a few of these foods to your snack rotation, your taste buds and your brain will thank you.
The 7 Best High-Protein Snacks for Brain Health, According to Dietitians - EatingWell
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Tuesday, January 23, 2024
Ex-Google MD confuses Indian snack Kurkure with unusual object at Beijing branch - Business Today
Parminder Singh, the former Managing Director of Google, shared a humorous anecdote from his visit to Google's Beijing office. While at the cafeteria, Singh spotted what he believed to be Kurkure, a popular Indian snack, and eagerly helped himself to a generous portion.
His nostalgic indulgence was interrupted when a colleague inquired if duck tongues were common in India, revealing that Singh had been savoring crispy coated duck tongues instead of the expected snack.
“She was surprised. ‘Really? Are duck tongues common in India?’ I had been relishing crispy coated duck tongues! Now, whenever I see a plate of 'kurkures', I double-check to make sure it’s not Chinese tongue-di kabab!” he wrote.
Singh's light-hearted revelation about the mix-up quickly gained attention online, with many finding amusement in the culinary confusion. Despite the initial surprise, Singh took the experience in stride, later tweeting about his adventurous palate, which includes having tried various exotic foods.
He humorously noted that henceforth, he would double-check to ensure that any 'Kurkures' he encounters are not, in fact, Chinese tongue-di kabab.
"I filled my plate with something looking like sev-bhajia in Kuala Lumpur. I found the smell a bit strange. When looked closely, every strand of sev had a pair of tiniest eyes. It was some kind of deep-fried minuscule fish!," a user wrote. Another one commented, "I love it... it's actually yummy and addictive." "Ditto happened with my missus (who is a vegetarian) bought loads of prawn crackers on the pretext that it’s sabudana papad… 😀," a third user wrote.
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Ex-Google MD confuses Indian snack Kurkure with unusual object at Beijing branch - Business Today
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Monday, January 22, 2024
Viral: Ex-Google MD Relished 'Kurkure' In China. But It Was Actually... - NDTV
An X post about food lookalikes is viral (Photo: iStock - For representational purposes only)
Food doppelgangers are a fascinating topic to explore. It's amazing how delicacies from different parts of the world closely resemble each other. Each has its own history, unique ingredients and distinctive recipe. But the final results can be visually so similar, that we may even mistake one for the other. Recently, the former Managing Director of Google, Parminder Singh, took to X to share how he had once confused two food items in this way. One day, when he was at the cafeteria in Google's Beijing office, he came across what he thought was a type of Kurkure, the popular Indian packaged snack.
Also Read: Would You Drink Viral 'Corn Coffee'? Unusual Brew Takes Internet By Storm
On noticing the size of the portion on his plate, a colleague expressed surprise at his liking the snack. He replied, "Yes, of course. I grew up eating something similar as a snack in India." The colleague was left astonished. Wondering why? It turns out that the binge-worthy snack Parminder was savouring was not Kurkure, but crispy duck tongues. He wrote, "Now, whenever I see a plate of 'Kurkures', I double-check to make sure it's not Chinese tongue-di kabab!" Check out the full post below.
I was in the cafeteria at Google's Beijing office when I spotted a large plate of what looked like fried 'kurkures'. I helped myself with a generous portion.
— Parminder Singh (@parrysingh) January 21, 2024
A colleague commented, “Wow, I didn't know you were a fan of these.”
“Yes, of course. I grew up eating something similar…
Parminde has further clarified that "Just for the record, I'm happily adventurous with my food. I have eaten everything, from snakes to insects and of course duck tongues! But when I expect Kurkure, I want Kurkure!
Just for the record, I'm happily adventurous with my food. I have eaten everything from snakes to insects, and of course duck tongues! But when I expect kurkure, I want kurkure!
— Parminder Singh (@parrysingh) January 22, 2024
Also Read: Viral Video: Man's "Classy" Idea For Candlelit In-Flight Meal Wins Hearts Online
The X post has received more than 150K views so far. It has attracted a lot of attention online. Several people found the incident as well as the pun "tongue-di kebab" quite amusing. Many users have shared their own experiences of confusing dishes from other cuisines for desi staples.
One person thought she was eating sev bhujia in Kuala Lumpur. But on closer, inspection, she realised it was something else altogether:
I filled my plate with something looking like sev-bhajia in Kuala Lumpur. I found the smell a bit strange. When looked closely, every strand of sev had a pair of tiniest eyes. It was some kind of deep-fried minuscule fish!
— Anubha Sinha (@AnubhaPrasad) January 21, 2024
Another X user spoke about his wife mistaking prawn crackers for sabudana papad:
Ditto happened with my missus (who is a vegetarian) bought loads of prawn crackers on the pretext that it's sabudana papad… 😀
— Piyush Pankaj (@piyushpankaj) January 21, 2024
Read some of the other reactions below:
I had a Colombian colleague offer me some chocolate covered snacks once and they turned out to ants covered in chocolate. I didn't mind the taste though, they were crunchy.
— Harman Dhillon (@MajhaBeats) January 21, 2024
Sir it happened with me also .. in 2012 i went to Hangzhou and thought of buying some chips ( coz i thought every chips is made of potato ) .. i bought 5-6 packets but later on i realise they were made of octopus and duck 😂😂 Even Cheese is made from animal skin ..
— ABC (@varungosai52403) January 21, 2024
I ate tobiko for years only to find out much later I was eating fish eggs. I don't eat fish! 👀 What doesn't kill you, makes you stronger.
— Pooja | PurvX.com (@Pooja_PurvX) January 21, 2024
A famished me found an instant noodles cup in the snacks tray at a hotel in Guangzhou. Seeing the tiny green circle sticker relieved me. "Vegetarian food at last!"I muttered as I grabbed the cup. It had a large colourful photo of a prawn covered in noodles.
Evidently, fish is…
— Shripal Gandhi (@thealtruist_in) January 21, 2024
Have you ever experienced something similar? Let us know in the comments below.
Also Read: Anand Mahindra Shares Video Of Toddler Mistaking Food For Phone, Conveys Message
Viral: Ex-Google MD Relished 'Kurkure' In China. But It Was Actually... - NDTV
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