Bridging the Gap: Healthy Evening Snack Ideas

The evening snack is the most dangerous time for overindulgence. After a long day, we often crave sugary or salty, processed comfort foods. The perfect evening snack should be small, protein-rich, and high in fiber to stabilize energy and prevent excessive hunger at dinner.

1. Sprout Bhel or Chaat

• Why It's Great: This is the ultimate guilt-free crunchy snack, providing significant fiber and protein (using your homemade sprouts).

• The Idea: Mix $\text{1}$ cup of boiled sprouts with chopped cucumber, tomato, a squeeze of lemon, and a drizzle of your cold-pressed sesame oil. Add a dash of homemade chaat masala for flavor.

2. Roasted Nuts and Seeds

• Why It's Great: Provides healthy fats, protein, and fiber for high satiety. It satisfies the need for crunch.

• The Idea: A small handful of almonds, walnuts, or pumpkin seeds. Ensure they are unsalted and unroasted (or dry-roasted at home).

3. Vegetable Sticks with Hummus

• Why It's Great: High volume, low calorie, and great fiber.

• The Idea: Cut carrots, cucumbers, and bell peppers into sticks. Dip into a $\text{2}$-tablespoon serving of homemade hummus (chickpea paste).

4. Apple Slices with Nut Butter

• Why It's Great: Combines fruit fiber (apple) with protein and healthy fat (nut butter) to keep your blood sugar steady.

• The Idea: $\text{1}$ medium apple sliced with $\text{1}$ teaspoon of unsweetened peanut or almond butter.

The Rule: Prep your snack ahead of time and place it in a small bowl. Do not eat directly from the container or bag, as this leads to mindless overconsumption.