World Hypertension Day: Chef Ajay Chopra Shares Low-Sodium Snack Recipes

Picture this: all your family members have gathered around the coffee table at the evening hour of four to drink chai together. Tea time is one of the most awaited parts of the day, especially for Indian families, when you can nibble a snack, dunk some biscuits, and sip tea. However, more often than not, the snacks you pair with tea are deep-fried, processed, or laden with salt or sugar. Even though you might enjoy the quick, crunchy munchies, they can be hazardous to your health. 

So, this World Hypertension Day, why don’t you take an informed step towards managing your blood sugar levels? Instead of getting packaged snacks from the store, you can make healthier nibbles at home. Swapping the excess salt with smart seasoning like MSG (monosodium glutamate), Chef Ajay Chopra has curated some low-sodium tea-time snack recipes that are perfect for munching.

Masala Makhana 

Ingredients:

• 2 cups makhana (foxnuts)
• 1 tbsp olive oil or ghee
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder
• 1/2 tsp coriander powder
• 1/2 tsp cumin powder
• A pinch of black pepper
• 1/2 tsp kala namak (black salt)
• 1 tsp dried oregano or thyme (optional)
• A squeeze of lemon juice
• A pinch of MSG

Instructions:

1. Heat a pan over medium flame and add olive oil or ghee.
2. Once hot, add makhana to the pan and roast them, stirring frequently for 5-7 minutes until they become crisp and golden.
3. Once roasted, add the turmeric powder, red chilli powder, coriander powder, cumin powder, black pepper, kala namak, and MSG. Stir well to coat the makhana with the spices.
4. Continue roasting for another 2-3 minutes until the spices are well incorporated and aromatic.
5. Remove from heat and squeeze a bit of lemon juice over the makhana for a refreshing finish.

Healthy Bhel Puri

Ingredients:

• 1 cup puffed rice (murmura)
• 1/4 cup boiled potatoes, chopped
• 1/4 cup finely chopped onions
• 1/4 cup finely chopped tomatoes
• 1/4 cup finely chopped cucumber
• 2 tbsp roasted peanuts
• 1 tbsp tamarind chutney
• 1 tbsp green chutney
• 1/2 tsp black chaat masala
• 1/2 tsp roasted cumin powder
• A handful of coriander leaves for garnish
• A squeeze of lemon juice
• A pinch of MSG
• Optional: A pinch of red chilli powder (for heat)

Instructions:

1. Heat a kadahi or pan on low-medium heat, add murmura, and lightly roast for 1-2 minutes, stirring occasionally. This step is optional but adds extra crunch.
2. In a bowl, combine the roasted puffed rice, boiled potatoes, onions, tomatoes, cucumber, and roasted peanuts.
3. Add tamarind chutney, green chutney, black pepper, roasted cumin powder, kala namak, MSG, and chaat masala.
4. Toss everything together gently until well-mixed, ensuring all ingredients are coated with the chutneys and spices.
5. Garnish with fresh coriander leaves and a squeeze of lemon juice. Optionally, sprinkle with red chilli powder for an added kick.
6. Serve immediately for a crunchy, tangy, and fresh snack!

Poha Chivda

Ingredients:

• 2 cups thin poha
• 1/4 cup roasted peanuts
• 2 tablespoons roasted chana dal
• 2 tablespoons cashew nuts
• 2 tablespoons raisins
• 2 green chillies, finely chopped
• 10-12 curry leaves
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder (optional)
• 1 tablespoon sugar
• Salt and MSG to taste
• 2 tablespoons oil

Instructions:

1. In a large pan, dry roast the thin poha on low heat until they become crisp. Stir continuously to prevent burning. Once done, transfer them to a large mixing bowl.
2. In the same pan, heat 2 tablespoons of oil. Add mustard seeds and let them splutter.
3. Add finely chopped green chillies and curry leaves.  Sauté for a few seconds until the chillies are fried.
4. Add cashew nuts and roast until they turn golden brown.
5. Add roasted peanuts and roasted chana dal. Sauté for another minute.
6. Lower the heat and add turmeric powder, red chilli powder (if using), sugar, salt, and MSG. Mix well.
7. Add the roasted poha to the pan with the tempering. Gently mix everything together until the poha is evenly coated with the spices and nuts.
8. Add raisins and mix well. Allow the chivda to cool completely before storing it in an airtight container.