Crunchy squares of roasted peanuts and sesame set in golden jaggery. A kit-bag classic that never melts in your bag.
- Energy
- 171 kcal
- Protein
- 5 g
- Carbs
- 16 g
- Fat
- 10 g
Great for: Batter, Fast bowler, Footballer, Junior (12–18), Runner
Why it works
About an hour before play, guidance suggests a small top-up of around 25 g quick carbohydrate. One or two pieces of chikki get you most of the way, are easy to eat at a drinks break, and are shelf-stable in the heat.
When: 60–90 minutes before play, or one piece at drinks breaks during long sessions.
Ingredients
- 200 g Peanuts, roasted and skinned
- 30 g White sesame seeds, roasted
- 180 g Jaggery, chopped Panjeri House
- 5 g Wood-pressed groundnut oil (for greasing) Panjeri House
- a pinch Cardamom powder
Method
- Grease a plate or the back of a steel thali and a rolling pin.
- Melt jaggery with 1 tbsp water on low heat, stirring, until it froths and darkens slightly. A drop in cold water should turn hard and brittle.
- Turn off the heat, quickly stir in peanuts, sesame and cardamom.
- Tip onto the greased plate, roll to about 1 cm thick and cut into 12 squares while still warm.
- Cool completely and store in an airtight box.
Coach’s tips
- Short on time? Panjeri House peanut chikki is the ready-made option.
- One piece is about 16 g carbohydrate; pair with a banana or dates for a bigger pre-match top-up.
- Be careful: hot jaggery burns. Juniors should make this with an adult.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.