Crunchy roasted fox nuts and peanuts tossed in olive oil, turmeric and chaat masala, with raisins for sweetness. An easy snack box for tea breaks.
- Energy
- 150 kcal
- Protein
- 4 g
- Carbs
- 18 g
- Fat
- 7 g
Great for: Spinner, Wicketkeeper, Junior (12–18), Gym & strength, Batter
Why it works
Between meals, a light snack with some carbohydrate and protein helps keep energy steady across a long day. Makhana is light and low in fat, peanuts add protein, and raisins add quick carbohydrate for a tea-break top-up.
When: Mid-morning or tea-break snack, or at a long-match tea interval.
Ingredients
- 60 g (about 3 cups) Makhana (fox nuts) Panjeri House
- 40 g Peanuts
- 30 g Raisins
- 8 g (2 tsp) Olive oil Panjeri House
- 1 g Rock salt Panjeri House
- to taste Turmeric, chaat masala, chilli powder
Method
- Dry-roast peanuts in a pan until crunchy; set aside.
- Heat olive oil on low, add makhana and roast 6–8 minutes, stirring, until they crush easily.
- Turn off heat, sprinkle turmeric, chaat masala, chilli and rock salt and toss.
- Mix in peanuts and raisins. Cool fully before storing in an airtight jar.
Coach’s tips
- Portion into small boxes of about 35 g for the kit bag.
- Keeps crisp for a week in an airtight jar.
- Ready-roasted? Start from Panjeri House makhana and just season.
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.