Weight5 min
Roasted chana and makhana: smarter snacks for weight control
Most weight creeps on through snacks: biscuits with tea, namkeen, chips. Swapping them for a handful of roasted chana or makhana gives crunch and satisfaction with more protein and fibre — a small change that adds up.
The Ayurvedic view
Ayurveda generally discourages constant snacking because it doesn't let the previous meal digest. But if you do need something between meals, light, dry and roasted foods are preferred for kapha and weight concerns. Roasted Bengal gram (bhuna chana) is a traditional Indian snack that is filling and inexpensive; makhana (fox nuts) is light, crunchy and easy to flavour.
Ingredients
- A small handful (about 30 g) of roasted chana, with or without skin
- Or 1 cup makhana
- ½ teaspoon ghee, a pinch of turmeric, black pepper and rock salt (for makhana)
How to prepare
- Roasted chana can be eaten as is, or tossed with a little lemon, chopped onion, tomato and coriander as a chaat.
- For makhana, warm the ghee in a pan, add makhana and roast on low heat for 6–8 minutes until crisp. Sprinkle turmeric, pepper and salt.
How to use
- Have one small portion as a mid-morning or evening snack instead of fried or sugary snacks.
- Pair with a cup of green tea, buttermilk or lemon water rather than sweet tea.
- Store makhana in an airtight jar for up to a week.
Helpful habits
- Pre-portion snacks into small bowls instead of eating from the packet.
- Ask yourself if you're hungry or just bored; a glass of water or a short walk often answers.
Precautions
- Chana can cause gas in some people — start small and drink water.
- Keep salt low if you have high BP or kidney disease; people with kidney disease should also check protein intake with their doctor.
- Whole roasted chana and makhana can be a choking hazard for very young children.
