Moong-Channa mix You need: 1/2 cup boiled whole moong beans (matki), 1/2 cup boiled gram (brown peas, channa), salt, chilli powder, jeera powder, lime juice How to: Mix the beans with the gram; season with salt and spices; add a squeeze of lime. Good for: protein and calcium (moong beans), dietary fibre (gram) Calories (approx): 120 <img alt="" src="/imagedata/2012/jun/27E125131.jpg" style="border-width: 2px; border-style: solid; width: 400px; height: 298px; " /> Nutty delight You need: 20 nuts&mdash; five almonds, two walnuts and 12 pistachios. You can also add sunflower or flax seeds (nuts are high in calories, so make sure not to exceed the limit) How to: Transfer the nuts and seeds into a zip lock or paper bag; close the mouth of the bag and give it a good shake. Good for: Nuts are a great source of mono saturated fats and Omega 3 fatty acids Calories (approx): 170 <img alt="" src="/imagedata/2012/jun/31E126812.jpg" style="border-width: 2px; border-style: solid; width: 400px; height: 331px; " /> Pic/ Datta Kumbhar.u00a0Great on-the-go snack for commuters Strawberry smoothie You need: A handful of strawberries, 1 cup skimmed yoghurt, ice cubes (optional) How to: Blitz the strawberries with the yoghurt and ice. Good for: Calcium and protein (yoghurt), Vitamin C and antioxidants (strawberries) Calories (approx): 130 <img alt="" src="/imagedata/2012/jun/27E125115.jpg" style="border-width: 2px; border-style: solid; width: 400px; height: 574px; " /> Jhatpat-chatpat corn You need: 3/4 cup boiled corn, 1/2 cup finely chopped red, yellow or green bell pepper (capsicum), salt, lime and pepper to taste How to: Mix the boiled corn with the peppers. Season with salt and pepper. Good for: Vitamins B and C, fibre (corn) Calories (approx): 140 <img alt="" src="/imagedata/2012/jun/27E125121.jpg" style="border-width: 2px; border-style: solid; width: 400px; height: 235px; " /> Oats upma You need: 3 tbsp oats, 50 ml buttermilk (or water), 1/2 cup of boiled vegetables (carrots and beans), salt to taste How to: Dry-roast the oats in pan for one or two minutes. Add the buttermilk (or water) and veggies. Cook till the dish is almost dry. Season with salt. Good for: Fibre (oats and vegetables) Calories (approx): 130 <img alt="" src="/imagedata/2012/jun/27E125139.jpg" style="width: 400px; height: 321px; " /> Vegetable crudit&eacute;s with yoghurt dip You need: Four to seven sticks of carrot, radish and cucumber each; 2 tbsp of hung curd (yoghurt); salt and pepper How to: Slice the cucumber, radish and carrot into sticks; season the curd with salt and pepper. Good for: Antioxidants (fresh vegetables); protein and calcium (yoghurt) Calories (approx): 140 <img alt="" src="/imagedata/2012/jun/27E125149.jpg" style="width: 400px; height: 444px; " /> Yellow dhokla You need: Half cup gram flour (besan), 1 tbsp semolina (rava), 1/4 tsp citric acid crystals, 1 tsp sugar, 1 tsp green-chilli-ginger paste, 3/4 cup water, 1/2 tsp fruit salt How to: Mix the besan with all the ingredients, except the fruit salt, to make a batter with smooth consistency. Add the fruit salt. Mix. Microwave the batter on high power for two to three minutes, or steam it till fully cooked over a double boiler. Good for: Protein Calories (approx): 120 (serving size: 6 to 7 pieces) <img alt="" src="/imagedata/2012/jun/27E125108.jpg" style="width: 400px; height: 307px; " /> Quick tofu stir-fryu00a0 You need: 75 gm tofu and two cups of mix vegetables such as red and yellow pepper, mushroom and spring onion, 1 tsp roughly chopped garlic, 1 tsp oil, red chilli flakes; soya sauce to taste, and salt (if required), freshly ground peppercorns How to: Place a wok over high heat; quickly add the oil, chuck in the garlic, chilli flakes, stir quickly; add the veggies one by one, followed by the tofu, adding the tomato last, as it takes the least time to cook. Season with soya sauce, salt and pepper. Good for: Tofu can be a good source of protein, especially for those who are lactose-intolerant Calories (approx): 130 <img alt="" src="/imagedata/2012/jun/Quick-tofu-stir-fry.jpg" style="width: 400px; height: 253px; " /> u00a0 <h2 class="footer_style"> Food Styling courtesy Michael Swamy; Pics/ Atul Kamble; co-ordinated by Dhara Vora</h2>

Abracadabra! Sorcar magic takes centrestage 

Nutritionist Niti Desai shares 8 smart snacks that can be prepared in a jiffy, keeping your daily snack allowance in mind

Low-calories and high IQ snacks

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Low-calories and high IQ snacks

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