India’s Independence Day is a time of celebration, patriotism, and unity. As we commemorate our freedom and honor our heroes, it’s important to keep our energy levels high and nourish our bodies with good snacks. While traditional treats are a part of the festivities, incorporating healthful snacks into our celebrations can keep us energized and vibrant throughout the day. We’ve consulted with Ritika Samaddar, Regional Head-Dietetics at Max Healthcare, Delhi, to bring you four healthy and delicious snacks that will elevate your health and spirit on this special day.
- Almonds: A Nutrient-Packed Start
According to Samaddar, starting your day with a handful of almonds can set a positive tone. Almonds are a treasure trove of 15 essential minerals, including vitamin E, magnesium, protein, riboflavin, and zinc.
“These nutritious nuts also serve as an excellent source of protein, aiding in muscle development and maintenance while providing an energy boost. Studies published in PLOS ONE have shown that consuming tree nuts, such as almonds, can improve blood sugar regulation in individuals with type 2 diabetes,” she explains.
Incorporate almonds into your morning routine by adding them to your cereal, oats, or porridge for a tasty and wholesome breakfast that kickstarts your day.
- Berries: Indigenous Delights of Antioxidants
Indigenous berries like strawberries, raspberries, and mulberries not only offer a delightful treat but are also rich in antioxidants. Samaddar highlights their high fiber content, which promotes a sense of fullness and aids digestion.
“For instance, raspberries provide an impressive 8 grams of fiber per cup. Berries are a fantastic pre-lunch snack option when combined with Greek yogurt, slivered almonds, or cottage cheese. Their antioxidant content makes them an ideal bridge between breakfast and lunch,” she recommends.
- Tri-Color Smoothie: A Symbol of Unity
To infuse your mid-day with the essence of patriotism, try a tri-color almond smoothie that mirrors the hues of the Indian flag. Blend frozen bananas and spinach for the green layer, vibrant mangoes for the saffron layer, and a luscious berry blend for the final layer.
Samaddar explains, “This Instagram-worthy treat offers essential nutrients such as vitamin C and potassium from spinach, vitamin E and riboflavin from almonds, and beneficial antioxidants from berries. Mangoes contribute the right amount of copper, creating a harmonious blend of flavors and nutrients.”
- Sprouts Salad: A Wholesome Delight
For a refreshing and wholesome snack, toss together a sprouts salad. Combine chopped tomatoes, coriander leaves, cucumber, chickpeas, and sprouts. Add a splash of lemon juice, along with a pinch of salt and pepper, to create a satisfying and flavorful dish.
“This salad is a complete meal in a bowl, perfect for enjoying the fresh air and basking in the sense of freedom and unity that pervades the day,” Samaddar suggests.
As you celebrate India’s Independence Day, make a conscious effort to fuel your body with nourishing snacks. These four options not only energize you but also reflect the spirit of unity and patriotism. With almonds, berries, a tri-color smoothie, and a sprouts salad on your menu, you’ll be nourishing your body and soul while embracing the joy of the occasion.
