Healthy Snacks for Teens

Healthy Snacks for Teens

Try these healthy snacks for teens that offer an interesting spin on mundane ingredients.

1. Mango Jhal Muri

Serves: 4

Prep time: 10 minutes

Cooking time: 10 minutes

Calorie count: 225 calories (per serving)



3 tsp raw mustard oil

3 tsp peanuts, boiled

1 cup boiled potato, diced

3 tsp coriander leaves, finely chopped

3 tsp onion, finely chopped

2 ½ cup puffed rice

Salt, to taste

¼ tsp amchoor powder

¼ tsp pepper powder

½ tsp roasted cumin powder

½ cup mango



  1. Cut the mango into small cubes and set aside.
  2. Stir together the chaat masala, salt, amchoor, pepper and cumin in a small bowl. Set aside.
  3. Heat a non-stick pan until very hot, then take it off the flame. Dry roast the puffed rice in the hot pan to crisp it; ensure that it doesn’t colour. Remove from the pan and place it in a flat tray.
  4. Place the peanuts, potato, coriander, tomato and onions in a mixing bowl. Add the masala mix and toss well. Season to taste.
  5. Add the mango, mustard oil and puffed rice and gently toss the mixture. Check the seasoning, and serve immediately.

Tip: Mix the Jhal muri with a flat spoon to avoid mashing the mango.


2. Yam Galouti

Healthy Snacks for Teens
Healthy Snacks for Teens: Yam Galouti

Serves: 8

Prep time: 30 minutes

Cooking time: 45 minutes

Calorie count: 250 calories (per serving)



1 tsp green chillies, chopped

500 ml desi ghee, to shallow fry

Salt, to taste

1 tsp mint leaves, shredded

¼ tsp clove powder

¼ tsp green cardamom powder

1 kg small yams, washed and cleaned

¼ tsp mace powder

¼ tsp red chilli powder

3 tsp besan, roasted

1 tsp coriander leaves, chopped

1 tsp ginger, chopped



  1. Boil the clams in salted water until done, remove, peel and finely grate them.
  2. Place the grated yams in a mixing bowl and add salt, min leaves, clove powder, cardamom powder, mace, red chilli, besan, coriander leaves, ginger and green chilli. Mix well to form a dough. Divide it into small, even-sized portions and flatten them between your palms, rolling gently to seal the sides and ensure there are no cracks.
  3. Heat the ghee in a shallow, non-stick pan. Place the kebabs clockwise in the pan and cook until one side turns crisp. Flip carefully to cook the other side until crisp and golden. 
  4. Remove from the pan, drain and serve hot.

Tip: Sprinkle the kebabs with chaat masala and serve hot with chutney.


3. Taro Crisps

Serves: 4

Prep time: 30 minutes

Cooking time: 10 minutes

Calorie count: 450 calories (per serving)



½ tsp chaat masala, to sprinkle

¼ tsp roasted ajwain seeds, crushed

½ tsp hing

½ tsp red chilli powder

¼ tsp turmeric powder

¼ tsp fennel powder

3 tsp potato starch

3 tsp rice flour

Salt, to taste

½ cup besan

250 ml raw mustard oil, for frying

10 arbi (colocasia) leaves, washed, cleaned and dried



  1. Cut the arbi leaves diagonally.
  2. Heat the mustard oil in a frying pan over medium-high heat until it reaches smoking point. Turn off the heat and allow the oil to cool. This will remove the raw flavour of the oil and make it translucent. 
  3. In a bowl, make a batter with water, ajwain, hing, red chilli powder, turmeric, fennel, potato starch, rice flour, salt, and besan. Mix well to ensure there are no lumps.
  4. Heat the tempered mustard oil again on medium heat. Once it is hot enough, dip the cut arbi leaves in the besan batter and drop them into the hot oil. Fry till rips and golden. Remove with a slotted ladle and drain on kitchen paper towels. 
  5. Serve hot sprinkled with chaat masala.

Tip: Serve the Taro crisps with a dip or chutney of your choice.


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