Page 40 - F15 Intermediate Booklet English

SNACK.

A well-balanced snack can help you feel full, fight cravings and keep
you energized throughout the day. Make sure your snack includes at
least two food items and pairs a carbohydrate with a protein and/or a
healthy fat to promote balance.

+ Women 200 Calories + Men 350 Calories

Indian Puffed Rice (Bhel) Sweet Oatmeal Pancake with Egg

Women Men Women Men
2 cups puffed rice 4 cups puffed rice ½ cup powdered oats ¾ cup powdered oats
2 tablespoons roasted 4 tablespoons roasted Salt to taste Salt to taste
gram & roasted gram & roasted Pinch of baking soda 2 pinches of baking soda
groundnuts groundnuts Pinch of cinnamon 2 pinches of cinnamon
Your choice of veggies Your choice of veggies powder powder
- onions, raw mangoes, - onions, raw mangoes, 1 teaspoon soft butter 2 teaspoons soft butter
green chillies green chillies or oil or oil
1 teaspoon sweet and 1 teaspoon sweet and 1 egg 2 egg
sour chutneys sour chutneys ½ cup milk ¾ to 1 cup milk
Few drops vanilla extract Few drops vanilla extract
Mix all and enjoy an evening snack
½ teaspoon sugar 1 teaspoon sugar
Cornflakes Chat Whisk together all except the oat powder. Add the oats and mix
gently. Set aside for 10-15 minutes. Grease a hot pan and
prepapre the pancakes. Enjoy with maple/ pancake syrup.
Women Men
60g cornflakes chat 120g cornflakes chat Ragi Ladoo
prepared with cornflakes, prepared with cornflakes,
boiled and diced boiled and diced
Women Men
potatoes, bell diced potatoes, bell diced
2 small ladoos (balls) made 3 small (balls) made of
peppers, onions, green peppers, onions, green
of Ragi flour prepared in Ragi flour prepared in
chillies, parsley leaves chillies, parsley leaves
jaggery and containing jaggery and containing
(optional), lime juice, chat (optional), lime juice, chat
roasted sesame, peanuts, roasted sesame, peanuts,
masala, pinch of rock salt masala, pinch of rock salt
desiccated and roasted desiccated and roasted
Add all ingredients except cornflakes to a bowl and mash well coconut coconut
to release the moisture. Add the cornflakes, mix well and enjoy
a healthy snack. This can be prepared and stored in airtight container for a month
Whole wheat Toast & Egg Sandwich Snack Taco
Women Men
Women Men
1 egg 2 eggs
1 whole wheat bread 2 whole wheat bread
2 egg whites 1 egg white
toasted on a girdle toasted on a girdle
2 corn tortillas 3 corn tortillas
1 boiled egg quartered 1½ boiled egg quartered
1 tablespoon low fat 2 tablespoons low fat
1 teaspoon green 1½ teaspoon green
cheddar cheese cheddar cheese
chutney chutney
2 tablespoons salsa 3 tablespoons salsa
1 tablespoon grated 1½ tablespoon grated
carrots or thinly sliced carrots or thinly sliced Spray pan with cooking spray and cook eggs and egg whites as
desired. Sprinkle tortillas with cheese and heat to melt. Top
peppers peppers
with eggs and salsa.
Few thin onion rings Few thin onion rings
Salt and pepper to Salt and pepper to Tomato Soup and Cream Crackers
sprinkle sprinkle
Apply the green chutney to the toasted slices. Place the Women Men
quartered eggs, sprinkle grated carrots/ peppers, onion rings 1½ cups tomato soup 2 cups tomato soup
and season with salt & pepper. For men, cover with the other
toast. 1 /8 cup shredded cheddar 1 /8 cup shredded cheddar
cheese cheese
6 cream crackers 8 cream crackers
1 hard-boiled egg 2 hard-boiled eggs
Prepare soup according to directions. Sprinkle cheddar cheese
40 on cream crackers and heat in the microwave just until cheese
is melted. Enjoy hard boiled eggs on the side.