10. Evening Snacks (Steamed, Baked & Light)
Evening snacks at 4:00–5:00 pm are small (≈80–120 g), warm, and steamed, baked or pan-cooked — never deep-fried.
| No. | Recipe | Best season | Texture | kcal | Protein g |
|---|---|---|---|---|---|
| 10.01 | Khandvi (Soft Gram-Flour Rolls) | All year | Very soft | 133 | 5.8 |
| 10.02 | Steamed Arbi Patra (Colocasia-Leaf Rolls) | Monsoon (Jul–Sep) | Soft | 131 | 5.7 |
| 10.03 | Moong Sundal (Soft) | All year | Soft | 148 | 7.4 |
| 10.04 | Steamed Kosambari (Moong Dal Salad) | Spring–summer (Mar–Jun) | Soft | 134 | 6.6 |
| 10.05 | Baked Vegetable Handvo | All year | Soft-moist | 160 | 5.7 |
| 10.06 | Tawa Paneer Tikka (No Onion) | Winter (Nov–Feb) · Autumn (Sep–Nov) | Soft | 217 | 13.6 |
| 10.07 | Steamed Sweet-Corn Chaat | Monsoon (Jul–Sep) | Soft | 86 | 2.7 |
| 10.08 | Sattvic Murmura Bhel (Soft) | Spring–summer (Mar–Jun) · Autumn (Sep–Nov) | Crisp-soft | 121 | 2.6 |
| 10.09 | Baked Sabudana–Potato Tikki (Vrat) | All year | Soft inside | 216 | 3.4 |
| 10.10 | Rava Dhokla (Instant, Steamed) | All year | Soft | 183 | 6.0 |
| 10.11 | Moong-Dal Appe (Low-Oil Paniyaram) | All year | Soft inside | 157 | 9.2 |
| 10.12 | Warm Makhana Chaat | All year | Soft-crisp | 96 | 2.1 |
| 10.13 | Baked Sweet-Potato–Paneer Tikki | Winter (Nov–Feb) · Autumn (Sep–Nov) | Soft | 174 | 6.6 |
10.01 Khandvi (Soft Gram-Flour Rolls)
SNACK · Serves 4 · Portion: 6 rolls · 30 min · Best: All year
Texture: Very soft Dosha: Light
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Gram flour (besan) | ¾ cup + 1 tbsp | 80 g | 400 g |
| Curd (dahi), plain | ½ cup | 120 g | 600 g |
| Water | 1 cup | 240 ml | 1,200 ml |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Ginger, fresh | 1 tsp paste | 5 g | 25 g |
| Rock salt (sendha namak) | ½ tsp scant | 2.5 g | 13 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Sesame seeds (til) | 1 tsp | 3 g | 15 g |
| Curry leaves | 6 | 1 g | 5 g |
| Coconut, fresh grated | 1½ tbsp | 15 g | 75 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Whisk besan, curd, water, turmeric, ginger and salt smooth.
2. Cook on low, stirring constantly, 10–12 minutes until very thick.
3. Spread thin on greased steel plates immediately; cool 5 minutes.
4. Cut strips, roll; temper ghee, mustard, sesame, curry leaves; top with coconut and coriander.
| Per serving | Energy 133 kcal | Protein 5.8 g | Fat 5.9 g | Carbs 14.2 g | Fibre 2.8 g | Salt 0.6 g |
Care notes for 55+ guests Melts in the mouth — excellent for weak teeth. | Ayurvedic note Besan with curd is light when cooked thin. |
Variations & further ideas: Palak khandvi · Khandvi with coconut filling · Dhokla · Patra
10.02 Steamed Arbi Patra (Colocasia-Leaf Rolls)
SNACK · Serves 6 · Portion: 4 slices · 1 h · Best: Monsoon (Jul–Sep)
Texture: Soft Dosha: Balanced with tamarind & ajwain
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Colocasia (arbi) leaves | 6 large leaves | 150 g | 750 g |
| Gram flour (besan) | 1¼ cups | 120 g | 600 g |
| Tamarind pulp | pulp | 15 g | 75 g |
| Jaggery (gur) | 1½ tbsp | 20 g | 100 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Carom (ajwain) | ¼ tsp | 1 g | 5 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Rock salt (sendha namak) | ¾ tsp | 4 g | 20 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Sesame seeds (til) | 1 tsp | 4 g | 20 g |
Method
1. Mix besan with tamarind, jaggery, spices, salt and water to a thick paste.
2. Remove leaf veins; layer leaves with paste; roll tightly.
3. Steam 25–30 minutes until cooked through; cool and slice.
4. Temper ghee, mustard, sesame; toss slices lightly.
| Per serving | Energy 131 kcal | Protein 5.7 g | Fat 3.7 g | Carbs 18.8 g | Fibre 3.4 g | Salt 0.7 g |
Care notes for 55+ guests Steam fully — undercooked arbi leaves irritate the throat. | Ayurvedic note Tamarind and ajwain neutralise the leaves' itchiness. |
Variations & further ideas: Alu vadi (steamed) · Patrode (Udupi) · Patra in kadhi · Khandvi
10.03 Moong Sundal (Soft)
SNACK · Serves 4 · Portion: ≈100 g · Soak 6 h · 25 min · Best: All year
Texture: Soft Dosha: Light protein
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Moong, whole green | ½ cup + 2 tbsp, soaked | 120 g | 600 g |
| Water | 2 cups | 500 ml | 2,500 ml |
| Coconut oil | 1½ tsp | 8 g | 40 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Urad dal, split | ½ tsp | 3 g | 15 g |
| Curry leaves | 8 | 1 g | 5 g |
| Asafoetida (hing) | pinch | 0.2 g | 1 g |
| Ginger, fresh | 1 tsp | 5 g | 25 g |
| Coconut, fresh grated | 3 tbsp | 30 g | 150 g |
| Rock salt (sendha namak) | ½ tsp scant | 2.5 g | 13 g |
| Lemon juice | 1 tsp | 5 ml | 25 ml |
Method
1. Pressure-cook moong 3 whistles until soft but whole; drain.
2. Temper oil, mustard, urad, curry leaves, hing, ginger.
3. Toss in moong and salt; add coconut and lemon.
| Per serving | Energy 148 kcal | Protein 7.4 g | Fat 4.9 g | Carbs 16.4 g | Fibre 5.7 g | Salt 0.6 g |
Care notes for 55+ guests Navratri prasad in South India; protein-rich snack. | Ayurvedic note Moong is the lightest pulse. |
Variations & further ideas: Chana sundal (very soft) · Corn sundal · Peanut sundal (soft-boiled) · Kabuli chana sundal
10.04 Steamed Kosambari (Moong Dal Salad)
SNACK · Serves 4 · Portion: ≈90 g · Soak 2 h · 15 min · Best: Spring–summer (Mar–Jun)
Texture: Soft Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Moong dal, yellow split | ½ cup, soaked 2 h | 100 g | 500 g |
| Carrot | grated | 60 g | 300 g |
| Cucumber | finely chopped | 80 g | 400 g |
| Coconut, fresh grated | 3 tbsp | 30 g | 150 g |
| Lemon juice | 1 tbsp | 15 ml | 75 ml |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
| Ghee (cow) | 1 tsp | 5 g | 25 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Curry leaves | 6 | 1 g | 5 g |
Method
1. Steam soaked moong 6 minutes until just soft.
2. Toss with carrot, cucumber (lightly steamed for elders), coconut, lemon, coriander, salt.
3. Temper ghee, mustard, curry leaves.
| Per serving | Energy 134 kcal | Protein 6.6 g | Fat 4.1 g | Carbs 17.8 g | Fibre 3.6 g | Salt 0.5 g |
Care notes for 55+ guests Steamed rather than raw-soaked (food safety for elders). | Ayurvedic note Ram Navami salad; cooling. |
Variations & further ideas: Chana-dal kosambari · Carrot kosambari · Cucumber kosambari · Sprout salad (steamed)
10.05 Baked Vegetable Handvo
SNACK · Serves 6 · Portion: 1 square (≈90 g) · Soak 4 h · 1 h · Best: All year
Texture: Soft-moist Dosha: Balancing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Rice, white basmati (raw) | ½ cup | 100 g | 500 g |
| Toor / arhar dal | 3 tbsp | 40 g | 200 g |
| Chana dal | 2 tbsp | 30 g | 150 g |
| Urad dal, split | 1 tbsp | 15 g | 75 g |
| Curd (dahi), plain | ⅓ cup + 1 tbsp | 100 g | 500 g |
| Bottle gourd (lauki) | grated | 150 g | 750 g |
| Carrot | grated | 60 g | 300 g |
| Green peas, fresh | ¼ cup | 40 g | 200 g |
| Ginger, fresh | 2 tsp | 10 g | 50 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Rock salt (sendha namak) | 1 tsp | 5 g | 25 g |
| Fruit salt (Eno) / leavening | 1 tsp | 4 g | 20 g |
| Sesame (til) oil | 1 tbsp | 15 g | 75 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Sesame seeds (til) | 1 tsp | 5 g | 25 g |
Method
1. Soak rice and dals 4 hours; grind coarse with curd; rest 4–6 hours.
2. Add vegetables, ginger, turmeric, salt, fruit salt.
3. Pour into greased tin; top with tempered oil, mustard and sesame.
4. Bake at 180 °C 40–45 minutes until set; cut warm.
| Per serving | Energy 160 kcal | Protein 5.7 g | Fat 4.1 g | Carbs 24.5 g | Fibre 2.8 g | Salt 0.8 g |
Care notes for 55+ guests Serve the soft centre squares to weak chewers. | Ayurvedic note Lauki keeps the cake moist and light. |
Variations & further ideas: Pan handvo · Millet handvo · Rava handvo · Dudhi muthia
10.06 Tawa Paneer Tikka (No Onion)
SNACK · Serves 4 · Portion: ≈90 g · Marinate 30 min · 15 min · Best: Winter (Nov–Feb) · Autumn (Sep–Nov)
Texture: Soft Dosha: Nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Paneer (cow's milk) | 2-cm cubes | 250 g | 1,250 g |
| Hung curd | ⅓ cup | 80 g | 400 g |
| Capsicum | cubes | 80 g | 400 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Turmeric powder | ⅛ tsp | 0.5 g | 2.5 g |
| Kashmiri chilli powder (mild) | pinch Kashmiri | 0.5 g | 2.5 g |
| Coriander seed / powder | 1 tsp | 2 g | 10 g |
| Sattvic garam masala (no onion-garlic) | ⅛ tsp | 0.5 g | 2.5 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Rock salt (sendha namak) | ½ tsp scant | 2.5 g | 13 g |
| Ghee (cow) | 2 tsp | 10 g | 50 g |
Method
1. Mix hung curd with spices, lemon and salt; coat paneer and capsicum; rest 30 minutes.
2. Cook on a ghee-smeared tawa on medium 2 minutes per side.
3. Serve warm with mint chutney.
| Per serving | Energy 217 kcal | Protein 13.6 g | Fat 16.6 g | Carbs 3.4 g | Fibre 0.6 g | Salt 0.6 g |
Care notes for 55+ guests Pan-cooked, not grilled crisp, so it stays tender. | Ayurvedic note Spiced curd marinade makes paneer lighter. |
Variations & further ideas: Paneer–capsicum skewer · Malai paneer tikka · Paneer tikka masala (light) · Tofu tikka
10.07 Steamed Sweet-Corn Chaat
SNACK · Serves 4 · Portion: ≈100 g · 15 min · Best: Monsoon (Jul–Sep)
Texture: Soft Dosha: Light
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sweet corn kernels | 2 cups kernels | 300 g | 1,500 g |
| Ghee (cow) | 1 tsp | 5 g | 25 g |
| Cumin (jeera) | ¼ tsp roasted | 1 g | 5 g |
| Black pepper | ¼ tsp | 0.5 g | 2.5 g |
| Lemon juice | 1 tbsp | 15 ml | 75 ml |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Pomegranate arils | ¼ cup | 40 g | 200 g |
Method
1. Steam corn 8 minutes.
2. Toss warm with ghee, cumin, pepper, lemon, salt.
3. Top with coriander and pomegranate.
| Per serving | Energy 86 kcal | Protein 2.7 g | Fat 2.5 g | Carbs 16.7 g | Fibre 2.6 g | Salt 0.5 g |
Care notes for 55+ guests Pulse kernels briefly for those who struggle with skins. | Ayurvedic note Monsoon-friendly — light and drying. |
Variations & further ideas: Bhutta with lemon (soft kernels) · Corn soup · Corn upma · Corn sundal
10.08 Sattvic Murmura Bhel (Soft)
SNACK · Serves 4 · Portion: ≈60 g · 10 min · Best: Spring–summer (Mar–Jun) · Autumn (Sep–Nov)
Texture: Crisp-soft Dosha: Light
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Puffed rice (murmura / laja) | 4 cups | 100 g | 500 g |
| Potato | 1 small, boiled, diced | 80 g | 400 g |
| Cucumber | diced | 60 g | 300 g |
| Pomegranate arils | ¼ cup | 40 g | 200 g |
| Coriander leaves | ¼ cup | 10 g | 50 g |
| Lemon juice | 1 tbsp | 15 ml | 75 ml |
| Rock salt (sendha namak) | ⅓ tsp | 2 g | 10 g |
| Cumin (jeera) | ¼ tsp roasted | 1 g | 5 g |
| Ghee (cow) | 1 tsp | 5 g | 25 g |
Method
1. Warm murmura in ghee 2 minutes.
2. Toss with potato, cucumber, pomegranate, coriander, cumin, salt, lemon.
3. Serve immediately.
| Per serving | Energy 121 kcal | Protein 2.6 g | Fat 1.5 g | Carbs 25.6 g | Fibre 1.3 g | Salt 0.5 g |
Care notes for 55+ guests Dry puffed rice can trigger coughing in older adults — serve with a drink and encourage slow eating; skip for guests with swallowing difficulty. | Ayurvedic note Laja is light and thirst-relieving. |
Variations & further ideas: Murmura chivda (no fried items) · Murmura upma (soft) · Laja peya · Murmura ladoo (soft)
10.09 Baked Sabudana–Potato Tikki (Vrat)
SNACK · Serves 4 · Portion: 2 tikkis · Soak 5 h · 35 min · Best: All year
Texture: Soft inside Dosha: Cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sago (sabudana) | ⅔ cup, soaked | 100 g | 500 g |
| Potato | 2, boiled & mashed | 250 g | 1,250 g |
| Peanuts | 3 tbsp, powdered | 30 g | 150 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Ghee (cow) | 1 tbsp | 15 g | 75 g |
Method
1. Mix all except ghee; shape 8 tikkis.
2. Brush with ghee; bake at 200 °C 20–25 minutes, turning once (or pan-cook on low).
3. Serve with curd–mint dip.
| Per serving | Energy 216 kcal | Protein 3.4 g | Fat 7.6 g | Carbs 34.3 g | Fibre 2.4 g | Salt 0.8 g |
Care notes for 55+ guests Baked not fried; sabudana can be sticky — serve with a drink. | Ayurvedic note Fasting-permitted, cooling. |
Variations & further ideas: Sabudana thalipeeth · Sabudana khichdi · Sabudana kheer · Rajgira tikki
10.10 Rava Dhokla (Instant, Steamed)
SNACK · Serves 4 · Portion: 4 pieces · Rest 15 min · 20 min · Best: All year
Texture: Soft Dosha: Light
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Semolina (suji/rava) | 1 cup less 1 tbsp | 150 g | 750 g |
| Curd (dahi), plain | ⅔ cup | 150 g | 750 g |
| Water | ⅓ cup + 1 tbsp | 100 ml | 500 ml |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Fruit salt (Eno) / leavening | 1 tsp | 4 g | 20 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Mustard seeds | ¼ tsp | 1 g | 5 g |
| Sesame seeds (til) | 1 tsp | 3 g | 15 g |
| Curry leaves | 6 | 1 g | 5 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Mix suji, curd, water, ginger and salt; rest 15 minutes.
2. Add fruit salt; pour into a greased thali; steam 12 minutes.
3. Cool 5 minutes; cut.
4. Temper ghee, mustard, sesame, curry leaves with 3 tbsp water; drizzle; garnish.
| Per serving | Energy 183 kcal | Protein 6.0 g | Fat 4.1 g | Carbs 29.8 g | Fibre 1.7 g | Salt 0.8 g |
Care notes for 55+ guests Moist tempering keeps it easy to swallow. | Ayurvedic note Steamed and light. |
Variations & further ideas: Moong dhokla · Khaman · Vegetable rava dhokla · Rava idli
10.11 Moong-Dal Appe (Low-Oil Paniyaram)
SNACK · Serves 4 · Portion: 6 appe · Soak 4 h · 25 min · Best: All year
Texture: Soft inside Dosha: Tridoshic
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Moong dal, yellow split | ¾ cup, soaked 4 h | 150 g | 750 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Carrot | grated | 40 g | 200 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp | 1 g | 5 g |
| Rock salt (sendha namak) | ½ tsp | 3 g | 15 g |
| Fruit salt (Eno) / leavening | ½ tsp | 2 g | 10 g |
| Ghee (cow) | 2 tsp (for the pan) | 10 g | 50 g |
| Water | ⅓ cup | 80 ml | 400 ml |
Method
1. Grind moong and ginger with water to a thick batter.
2. Mix in carrot, coriander, cumin and salt; add fruit salt just before cooking.
3. Fill a greased appe pan; cover and cook on low 4 minutes; turn; cook 3 minutes.
| Per serving | Energy 157 kcal | Protein 9.2 g | Fat 3.0 g | Carbs 22.5 g | Fibre 3.8 g | Salt 0.8 g |
Care notes for 55+ guests Protein-rich and soft inside; slightly crisp outside — halve for denture wearers. | Ayurvedic note Moong is the lightest pulse. |
Variations & further ideas: Rava appe · Ragi appe · Kuzhi paniyaram (rice–urad) · Sweet banana appe (no milk)
10.12 Warm Makhana Chaat
SNACK · Serves 4 · Portion: ≈40 g · 15 min · Best: All year
Texture: Soft-crisp Dosha: Light, cooling
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Fox nut (makhana) | 2½ cups | 60 g | 300 g |
| Ghee (cow) | 1½ tsp | 8 g | 40 g |
| Potato | 1 small, boiled, diced | 80 g | 400 g |
| Pomegranate arils | ¼ cup | 40 g | 200 g |
| Cumin (jeera) | ¼ tsp roasted | 1 g | 5 g |
| Black pepper | pinch | 0.3 g | 1.5 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Rock salt (sendha namak) | ¼ tsp | 1.5 g | 7.5 g |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Roast makhana in ghee 8 minutes until crisp.
2. Toss with potato, pomegranate, cumin, pepper, salt.
3. Finish with lemon and coriander; serve immediately.
| Per serving | Energy 96 kcal | Protein 2.1 g | Fat 2.2 g | Carbs 17.2 g | Fibre 1.6 g | Salt 0.4 g |
Care notes for 55+ guests Makhana dissolves easily; serve with a drink. | Ayurvedic note Makhana is cooling and nourishing. |
Variations & further ideas: Ghee–pepper makhana · Makhana raita · Makhana kheer · Makhana–peanut chivda (powdered nuts)
10.13 Baked Sweet-Potato–Paneer Tikki
SNACK · Serves 4 · Portion: 2 tikkis · 35 min · Best: Winter (Nov–Feb) · Autumn (Sep–Nov)
Texture: Soft Dosha: Vata-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sweet potato (shakarkandi) | 1 large, steamed & mashed | 250 g | 1,250 g |
| Paneer (cow's milk) | grated | 100 g | 500 g |
| Green peas, fresh | ⅓ cup, mashed | 50 g | 250 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Coriander leaves | 2 tbsp | 8 g | 40 g |
| Cumin (jeera) | ¼ tsp roasted | 1 g | 5 g |
| Rock salt (sendha namak) | ½ tsp scant | 2.5 g | 13 g |
| Rice flour | 1½ tbsp | 15 g | 75 g |
| Ghee (cow) | 2½ tsp | 12 g | 60 g |
Method
1. Mix all except ghee; shape 8 tikkis.
2. Brush with ghee; bake at 200 °C 20 minutes (or pan-cook on low, covered).
3. Serve with mint chutney.
| Per serving | Energy 174 kcal | Protein 6.6 g | Fat 8.4 g | Carbs 18.2 g | Fibre 2.8 g | Salt 0.6 g |
Care notes for 55+ guests Soft inside; ≈ 6 g protein per serving. | Ayurvedic note Sweet potato and paneer are grounding. |
Variations & further ideas: Aloo–matar tikki (baked) · Beet–paneer tikki · Rajgira tikki (vrat) · Raw-banana tikki