It's not always easy to provide healthy vegetarian and vegan snacks when you have a busy family. Plan and stock snacks that go beyond crackers and cheese.
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.
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.
The copyright of the article Top 10 Vegetarian Snacks in Vegetarian Recipes is owned by Jill Harris. Permission to republish Top 10 Vegetarian Snacks in print or online must be granted by the author in writing.