Snack Smarter: Ajay Chopra's Healthy Low-Sodium Treats for Tea Lovers
Tea-time snacks in India often consist of deep-fried and processed foods high in sodium, contributing to hypertension, which affects over 200 million Indians; however, MasterChef Ajay Chopra suggests low-sodium alternatives using smart seasoning like MSG, which contains 70% less sodium than table salt, in recipes for Masala Makhana, Healthy Bhel Puri, and Poha Chivda, ahead of World Hypertension Day on May 17.
"These recipes prove that with the right tweaks; you can reduce sodium and still enjoy every bite."
Masala Makhana is a crunchy, flavourful tea-time snack with a spice kick and a pinch of umami.
The ingredients include 2 cups of makhana (foxnuts), 1 tbsp olive oil or ghee, 1/2 tsp turmeric powder, 1/2 tsp red chili 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, and a pinch of MSG.
Instructions involve heating olive oil or ghee in a pan, roasting makhana until crisp, adding spices, and roasting until aromatic.
Lemon juice can be added for a refreshing finish, and dried oregano or thyme can be sprinkled for added flavour.
Healthy Bhel Puri is a light and tangy chaat.
Ingredients consist of 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 (homemade, no salt added), 1 tbsp green chutney (mint and coriander chutney, kala namak added), 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, and optionally, a pinch of red chili powder.
The instructions include roasting the puffed rice, combining it with other ingredients in a bowl, adding chutneys and spices, and garnishing with coriander leaves and lemon juice.
Poha Chivda is a make-ahead snack.
The ingredients are 2 cups thin poha (flattened rice), 1/4 cup roasted peanuts, 2 tablespoons roasted chana dal (split chickpeas), 2 tablespoons cashew nuts, 2 tablespoons raisins, 2 green chilies (finely chopped), 10-12 curry leaves, 1/2 teaspoon mustard seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chili powder (optional), 1 tablespoon sugar, salt and MSG to taste, and 2 tablespoons oil.
The instructions involve roasting the poha, preparing the tempering with mustard seeds, green chilies, and curry leaves, adding nuts and spices, combining with poha, adding raisins, and cooling before storing.
Tea-time in India isn’t just about chai; it’s also about the snacks we reach for.
Unfortunately, our favourites often come from a packet, deep-fried, processed, and packed with salt.
This daily habit, while comforting, adds to one of India’s growing health crises: hypertension.
Hypertension, dubbed the ‘silent killer,’ affects over 200 million Indians today.
While many factors contribute, our high-sodium diets are a major culprit.
Ahead of World Hypertension Day (May 17), MasterChef Ajay Chopra shares three low-sodium tea-time snack recipes that swap excess salt with smart seasoning, like MSG (monosodium glutamate), which contains 70% less sodium than table salt.
- High-sodium diets are a major contributor to hypertension.
- The World Health Organization recommends no more than 5g of sodium daily.
- The average Indian consumes nearly twice that amount.
- Cutting down on sodium is vital.
"These recipes prove that with the right tweaks; you can reduce sodium and still enjoy every bite."
Masala Makhana is a crunchy, flavourful tea-time snack with a spice kick and a pinch of umami.
The ingredients include 2 cups of makhana (foxnuts), 1 tbsp olive oil or ghee, 1/2 tsp turmeric powder, 1/2 tsp red chili 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, and a pinch of MSG.
Instructions involve heating olive oil or ghee in a pan, roasting makhana until crisp, adding spices, and roasting until aromatic.
Lemon juice can be added for a refreshing finish, and dried oregano or thyme can be sprinkled for added flavour.
Healthy Bhel Puri is a light and tangy chaat.
Ingredients consist of 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 (homemade, no salt added), 1 tbsp green chutney (mint and coriander chutney, kala namak added), 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, and optionally, a pinch of red chili powder.
The instructions include roasting the puffed rice, combining it with other ingredients in a bowl, adding chutneys and spices, and garnishing with coriander leaves and lemon juice.
Poha Chivda is a make-ahead snack.
The ingredients are 2 cups thin poha (flattened rice), 1/4 cup roasted peanuts, 2 tablespoons roasted chana dal (split chickpeas), 2 tablespoons cashew nuts, 2 tablespoons raisins, 2 green chilies (finely chopped), 10-12 curry leaves, 1/2 teaspoon mustard seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chili powder (optional), 1 tablespoon sugar, salt and MSG to taste, and 2 tablespoons oil.
The instructions involve roasting the poha, preparing the tempering with mustard seeds, green chilies, and curry leaves, adding nuts and spices, combining with poha, adding raisins, and cooling before storing.
Tea-time in India isn’t just about chai; it’s also about the snacks we reach for.
Unfortunately, our favourites often come from a packet, deep-fried, processed, and packed with salt.
This daily habit, while comforting, adds to one of India’s growing health crises: hypertension.
Hypertension, dubbed the ‘silent killer,’ affects over 200 million Indians today.
While many factors contribute, our high-sodium diets are a major culprit.
Ahead of World Hypertension Day (May 17), MasterChef Ajay Chopra shares three low-sodium tea-time snack recipes that swap excess salt with smart seasoning, like MSG (monosodium glutamate), which contains 70% less sodium than table salt.
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