Page 44 - F15 Advanced 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.

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 eggs
sour chutneys sour chutneys ½ cup milk ¾ cup milk
Few drops vanilla extract Few drops vanilla extract
Mix all and enjoy an evening snack! ½ teaspoon sugar 1 teaspoon sugar
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.
Ragi Ladoo Cornflakes Chat

Women Men Women Men
2 small ladoos (balls) 3 small ladoos (balls) 60 g cornflakes chat 120 g cornflakes chat
made of Ragi flour made of Ragi flour prepared with prepared with
prepared in jaggery and prepared in jaggery and cornflakes, boiled and cornflakes, boiled and
containing roasted containing roasted diced potatoes, bell diced potatoes, bell
sesame, peanuts, sesame, peanuts, diced peppers, onions, diced peppers, onions,
desiccated and roasted desiccated and roasted green chillies, parsley green chillies, parsley
coconut coconut leaves (Optional), lime leaves (Optional), lime
juice, chat masala, pinch juice, chat masala, pinch
This can be prepared and stored in airtight container for a month
of rock salt of rock salt
Add all ingredients except cornflakes to a bowl and mash well
to release the moisture. Add the cornflakes, mix well and enjoy
a healthy snack.
Protein On-The-Go
Women Men
30 g boiled & shredded 60 g boiled & shredded
chicken/cottage cheese chicken/cottage cheese
jerky jerky
30 g Mozzarella cheese 60 g Mozzarella cheese
2 oranges 1 orange

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