Snacking DefinedSnacks are foods eaten between meals. For most people, they fill in hunger gaps and keep energy on an even keel throughout the day. For those with small appetites snacks provide a convenient way to provide much-needed nutrients.
Pre-made snack foods are not always healthy or nutrient-rich. Homemade snacks are wholesome, less wasteful, and more delicious.
Snacking and Weight GainIn the past, snacking has been thought to contribute to weight gain. Nowadays, however, snacking on nutritious foods is considered healthy, and has been shown to help curb over-eating at the next meal(1). These snacks throw together quickly and most ring it at less than 200 calories apiece...but they're so good, you might want seconds.
To prevent snacking on unhealthy foods, it is best to plan ahead and keep healthy snacks on hand.
Top 10 Vegetarian Snacks
- Most of these snacks require some preparation. Kids can help or do this themselves.
- Several of these easy vegetarian and vegan snack ideas are quick to prepare and travel well.
- All of the following snacks (except the yogurt with flax and yogurt sauces) are vegan, when made using vegan ingredients. For example, this could mean using vegan margarine instead of butter.
Savoury Vegetarian Snacks:
1. Falafel (from scratch or from mix)
If using mix, this takes about 20 minutes. Bake the falafel or drain the oil to minimize fat. Dip the fried or baked falafel in one of the following toppings:
- Yogurt-tahini sauce: mix plain yogurt with garlic, tahini, and lemon juice (not vegan)
- Salsa
- Guacamole
- Tzatziki (yogurt-cucumber sauce, not vegan)
2. Microwave Popcorn
There is no need to buy microwave popcorn full of fake butter by-products. Make it at home using real butter or margarine and your favourite seasonings. Here is an easy Microwave popcorn recipe on the cheap.Ingredients:
- 1/2 cup popcorn
- 2-3 tbsp. melted butter or margarine
- Salt and seasonings (e.g. spices, parmesan cheese etc.) to taste
- Standard brown paper lunch bag
Directions:
- Pour kernels into standard brown paper lunch bag
- Fold the top over twice and press down firmly; each fold should be 1/2 inch deep.
- Place bag in microwave, on turn table.
- Cook on high 2-3 minutes, or until pops are 5 seconds apart.
- Toss with melted butter or margarine, salt, and seasonings of choice.
3. Nuts for Dates
- Stuff 1/4 cup mixed nuts or almonds inside 10 small dates.
- Not the heathiest choice, but delicious in moderation with some veggie sticks to go with.
5. Baked Chips with Refried Beans
- Find a no-additive brand of corn or tortilla chips and serve with salsa heated with refried beans.
Sweet Vegetarian Snacks
1. Mini pita bread (muesli, apple cinnamon etc.)
- Try an all-natural brand like Pita Break.
- Freeze and toast when needed.
- Top with peanut butter, nut butter or jam.
2. Yogurt
- Stir in ground flaxseed and fruit for a nutritional boost.
3. Organic instant oatmeal
- Top with non-dairy milk, nuts, peanut butter and/or raisins.
4. Tofutti cutie "ice cream" sandwich
- When nothing else will quench that sweet tooth.
5. An organic apple or celery
- Top with natural peanut butter and raisins.
- Some apples may be waxed with carmine, which makes them shiny and more red. Carmine and its intense red colour come from crushed beetles, so are not really vegetarian (2). Organic apples are generally not waxed and might be a better choice.
References:
- Kirk TR. Role of dietary carbohydrate and frequent eating in body-weight control. Proc Nutr Soc. 2000 Aug;59(3):349-58.
- CaringConsumer.com: Animal Ingredients List.
