Snacking healthily is a tricky road to tread on. Mindless snacking on empty carbs is common, especially when all you have in your pantry are overly-processed junk food. On the other hand, healthy snacks in the right proportion can help you stave off hunger pangs until the next meal.
But where can you find snacks that are healthy and easy to prepare, not to mention delicious and filling? Three words: keto vegan snacks. These plant-based snacks are proven to be healthier and full of nutritional value that your regular cookie doesn’t have. Vegan snacks are a great alternative to those small indulgences to fuel you throughout the day without the unwanted sugar and calories.
Many people think that vegan food is difficult and tedious to prepare. On the contrary, there are so many vegan snack staples to mix and match with other plant-based ingredients to create that yummy go-to finger food. Whether you’re a vegan, vegetarian, low-carb, or keto diet, here are some vegan snack favorites you’d surely enjoy.
1. Kale chips
Kale is one of nature’s superfoods that we can snack on endlessly. It is packed with antioxidants that fight free radicals which can cause damage to our healthy cells. Kale is also rich in vitamins C and K, helping our bodies ward off viruses and infections. Furthermore, green leafy vegetables are known to be good sources of fiber that can aid with digestion. Snacking on this versatile vegan option gives you an alternative to unhealthy junk foods, especially if you’re craving something crunchy and savory. You can get your fix on kale chips with ready-to-eat varieties or you can make your own at home.
2. Trail mix
If you’re still looking for a crunchy snack to munch, then trail mix is the way to go. This popular vegan snack is a combination of nuts, seeds, some dried fruits, and sometimes even cacao nibs and coconut meat for added flavor. Trail mix contains a healthy serving of protein and fiber and can easily make you feel fuller. Much like kale chips, you can buy a vegan trail mix in the grocery or you can easily come up with your own at home.
3. Plain popcorn
Popcorn, sans the artificial flavorings, is perfect for your next movie night. Uncooked kernels are readily available in the grocery and you can simply pop them on a pan. Season your plain popcorn with salt or almond butter for added flavor. Popcorn is a great low-carb snack that can fill you up without the unnecessary calories.
4. Fruits
Fruits are the ultimate low-carb vegan snack long before diet trends and fads. Fresh fruits are full vitamins and minerals that your body will thank you for. It can help with digestion, boost the immune system, lower cholesterol can give you clear, smooth skin. Fruits are delicious and easy to prepare, making them a great option for snacking anytime and anywhere. Indeed, an apple (or any fruit) a day keeps the doctor away.
5. Vegan smoothie
If you want to switch up the way you consume your fruits and vegetables, you can give them a fresh new spin by making them into a smoothie. Perfect for a hot day, fruit and vegetable smoothies can not only quench your thirst but can also boost your metabolism, energy levels, and vitamin intake. Mix your favorite fruits and vegetables with almond or soy milk, some rolled oats, flax, or chia seeds for additional health benefits. Vegan smoothies can serve as your breakfast on-the-go or even as a pre, or post-workout drink.
6. Seaweed sheets
Though they don’t sound as appetizing, seaweed sheets as a vegan snack have grown in popularity over the recent years and for a good reason. Dried seaweed sheets are full of nice salty flavor without the added calories. It is a good source of protein, fiber, iron, and other vitamins and minerals.
7. Granola bar
Granola bars are another vegan snack staple that is filling and nutritious. It typically contains oats, nuts, seeds, and dried fruits and is perfect for busy days or whenever you would need an energy boost. Granola bars are chock-full of protein and fiber, as well as other vitamins and minerals. Nuts and oats are great for lowering cholesterol while fiber is good for one’s digestion. However, be careful when buying granola bars, as much of these are full of unnecessary sugar. The good news is that these are easy to make you can easily whip up your own granola bars.
8. Hummus
Hummus is a popular Middle Eastern dish that is made from chickpeas, olive oil, garlic, lemon juice, and sesame seed paste called tahini. Its distinct flavor makes it the perfect dip for whole wheat bread, vegan crackers, chips, and raw carrots and celery. Hummus is a good source of protein, vitamins B and C, and fiber, as well. It can also fight inflammation and even control blood sugar levels.
9. Roasted chickpeas
Aside from hummus, chickpeas or garbanzos, a great vegan snack on its own. Roasting chickpeas enhances its flavor and gives it a good crunch. Chickpeas are a good source of several vitamins and minerals. Because of its high protein and fiber content, chickpeas can help you stay full for a longer period. Moreover, it has a fairly low-calorie density, meaning it does not pack on the calories and yet it is packed with nutrients.
10. Dark chocolate
Who says chocolates are not healthy? Clearly, they haven’t encountered dark chocolates and clearly, they are missing out on this healthy vegan dessert. Pure dark chocolates are full of antioxidants that fight cell damage caused by free radicals. Dark chocolates that contain at least 70% cacao have also been proven to lower insulin levels while improving blood circulation. You can snack on dark chocolates, add them to your vegan low-carb pastries, or indulge on them for dessert. However, when buying dark chocolates, make sure that it does not contain milk or any animal products. Good thing Gutsii Swiss Dark Prebiotic chocolate bars from Gutsii Health are all-natural and raw, and most importantly, does not contain any non-vegan ingredients.
Vegan snacks do not need to be complicated, nor bland or boring. Vegan snacks are not just healthy but they are also filling and delicious. Try one of these snacks today and change up our snacking game.
Tuesday, May 5, 2020
10 Healthy and Easy-to-Make Vegan Snacks
Making vegan-friendly snacks can be challenging to a beginner or even to someone who has been a vegan for years. But there are several healthy vegan snack ideas that you can try using ingredients that are commonly found in grocery stores, and the best part is that they are not just filling, you’ll find these snacks delicious, too!
1. Trail mix
Perhaps the easiest plant-based snack, trail mix is a great snack to munch on. Trail mix is a mix of different varieties of nuts, seeds, and dried fruits. Some trail mixes also include dark chocolate, grains, and even coconut. A serving of trail mix is a good source of protein and healthy fats, as well as fiber and other nutrients that are beneficial to the body. There are several brands of trail mixes that are readily available, but you can also create your own trail mix based on your preference.
2. Guacamole and crackers
Guacamole is a healthy mix of mashed avocado mixed with garlic, onion, and lime juice. Avocado is an excellent protein source and healthy fats, as well as fiber and potassium which are all good for the heart. Meanwhile, whole-grain crackers are full of fiber that is good for the digestive system.
3. Hummus
Hummus is a Middle Eastern delicacy commonly used as a dip for bread and vegetables. It is made of chickpeas with oil, lemon juice, garlic, and tahini, or sesame seed paste. Chickpeas are rich in healthy fats and fiber, while the zest of lemon is full of immune-boosting vitamin C. Aside from these, hummus contains B vitamins and anti-inflammatory properties. Pair your hummus with falafel, carrot sticks, or use as a substitute for sour cream when eating mashed potatoes.
4. Fruit and vegetable smoothies
Fruits and vegetable smoothies are great flexible options that are easy to make. You can combine your favorite fruits in season or vegetables and pair them with plant-based milk substitutes such as almond or soy milk or just plain water. These smoothies are full of vitamins and minerals that can boost the immune system, clear acne, and help with digestion. You may opt to add flax or chia seeds to your smoothies to up its healthy fats content.
5. Oatmeal cookies
Oats are a great source of fiber. For your vegan snack, you may oatmeal on its own or paired with fruits like berries and bananas, or you may change things up and turn them to vegan oatmeal cookies. You can use almond oil or coconut oil as substitutes and mix peanuts, pecans, or walnuts for an added crunch.
6. Veggie chips
If you love to snack on chips, then veggie chips are perfect for you. These chips can be made from a variety of vegetables, including potatoes and beets, and are baked at low temperatures or dehydrated. There are several options for veggie chips out in the market or can make your own at home. When baking veggie chips at home, just make sure that the vegetables are thinly sliced and are baked at 200-250℉, anywhere from 30 to 60 minutes. Pair your veggie chips with hummus or guacamole and you’re ready for a movie night.
7. Plain popcorn
Speaking of movie night, popcorn is another keto vegan snacks gem. Popcorn is made from corn kernels and is perfectly vegan. You can buy uncooked corn kernels from the store and just cook them at home using a pan. However, when buying cooked popcorn, make sure that it does not contain any flavoring such as butter or cheese. You may use salt to add some flavor to your vegan popcorn.
8. Seaweed crisps
Seaweed crisps are sheets of dried seaweed seasoned with salt. This is a good low-carb, vegan option when you’re craving something salty to snack on. Seaweed crisps are rich in iodine and folate, as well as fiber. It also contains vitamins and anti-oxidant properties. Moreover, seaweed crisps are beneficial to the thyroid glands and the heart.
9.Granola bars
Granola bars typically contain oats, nuts, seeds, and dried fruits. There are several vegan brands available in the market. However, store-bought granola bars can be full of sugar, so if you’re watching your carb intake, these might not be suited for you. Good thing granola bars are easy to make at home. Just mix old-fashioned oats with almonds, pumpkin or flax seeds, some raisins, and then a little bit of cinnamon for flavor and pop in the oven at low heat for 30 to 40 minutes.
10. Dark chocolates
Vegans can eat chocolates, too! Dark chocolate is a great vegan dessert option. It is a good source of vitamins and minerals and is full of antioxidants as well. Eating dark chocolates can also help in lowering blood sugar levels and can increase blood flow to the heart. However, when buying dark chocolates, be mindful of the fine print, as some dark chocolates still contain milk or animal fat. The good news is that there are dark chocolate brands that are certified vegan-friendly, such as Gutsii Dark Swiss Prebiotic bars, which are also full of prebiotics that are good for your digestion.
Vegan snacking doesn’t have to be boring. With so many available snacks in the market, as well as traditional vegan options, you’ll never run out of healthy vegan snack ideas.
1. Trail mix
Perhaps the easiest plant-based snack, trail mix is a great snack to munch on. Trail mix is a mix of different varieties of nuts, seeds, and dried fruits. Some trail mixes also include dark chocolate, grains, and even coconut. A serving of trail mix is a good source of protein and healthy fats, as well as fiber and other nutrients that are beneficial to the body. There are several brands of trail mixes that are readily available, but you can also create your own trail mix based on your preference.
2. Guacamole and crackers
Guacamole is a healthy mix of mashed avocado mixed with garlic, onion, and lime juice. Avocado is an excellent protein source and healthy fats, as well as fiber and potassium which are all good for the heart. Meanwhile, whole-grain crackers are full of fiber that is good for the digestive system.
3. Hummus
Hummus is a Middle Eastern delicacy commonly used as a dip for bread and vegetables. It is made of chickpeas with oil, lemon juice, garlic, and tahini, or sesame seed paste. Chickpeas are rich in healthy fats and fiber, while the zest of lemon is full of immune-boosting vitamin C. Aside from these, hummus contains B vitamins and anti-inflammatory properties. Pair your hummus with falafel, carrot sticks, or use as a substitute for sour cream when eating mashed potatoes.
4. Fruit and vegetable smoothies
Fruits and vegetable smoothies are great flexible options that are easy to make. You can combine your favorite fruits in season or vegetables and pair them with plant-based milk substitutes such as almond or soy milk or just plain water. These smoothies are full of vitamins and minerals that can boost the immune system, clear acne, and help with digestion. You may opt to add flax or chia seeds to your smoothies to up its healthy fats content.
5. Oatmeal cookies
Oats are a great source of fiber. For your vegan snack, you may oatmeal on its own or paired with fruits like berries and bananas, or you may change things up and turn them to vegan oatmeal cookies. You can use almond oil or coconut oil as substitutes and mix peanuts, pecans, or walnuts for an added crunch.
6. Veggie chips
If you love to snack on chips, then veggie chips are perfect for you. These chips can be made from a variety of vegetables, including potatoes and beets, and are baked at low temperatures or dehydrated. There are several options for veggie chips out in the market or can make your own at home. When baking veggie chips at home, just make sure that the vegetables are thinly sliced and are baked at 200-250℉, anywhere from 30 to 60 minutes. Pair your veggie chips with hummus or guacamole and you’re ready for a movie night.
7. Plain popcorn
Speaking of movie night, popcorn is another keto vegan snacks gem. Popcorn is made from corn kernels and is perfectly vegan. You can buy uncooked corn kernels from the store and just cook them at home using a pan. However, when buying cooked popcorn, make sure that it does not contain any flavoring such as butter or cheese. You may use salt to add some flavor to your vegan popcorn.
8. Seaweed crisps
Seaweed crisps are sheets of dried seaweed seasoned with salt. This is a good low-carb, vegan option when you’re craving something salty to snack on. Seaweed crisps are rich in iodine and folate, as well as fiber. It also contains vitamins and anti-oxidant properties. Moreover, seaweed crisps are beneficial to the thyroid glands and the heart.
9.Granola bars
Granola bars typically contain oats, nuts, seeds, and dried fruits. There are several vegan brands available in the market. However, store-bought granola bars can be full of sugar, so if you’re watching your carb intake, these might not be suited for you. Good thing granola bars are easy to make at home. Just mix old-fashioned oats with almonds, pumpkin or flax seeds, some raisins, and then a little bit of cinnamon for flavor and pop in the oven at low heat for 30 to 40 minutes.
10. Dark chocolates
Vegans can eat chocolates, too! Dark chocolate is a great vegan dessert option. It is a good source of vitamins and minerals and is full of antioxidants as well. Eating dark chocolates can also help in lowering blood sugar levels and can increase blood flow to the heart. However, when buying dark chocolates, be mindful of the fine print, as some dark chocolates still contain milk or animal fat. The good news is that there are dark chocolate brands that are certified vegan-friendly, such as Gutsii Dark Swiss Prebiotic bars, which are also full of prebiotics that are good for your digestion.
Vegan snacking doesn’t have to be boring. With so many available snacks in the market, as well as traditional vegan options, you’ll never run out of healthy vegan snack ideas.
5 Essential Tips to Help Vegan Beginners
Veganism has been around for ages, and millions of people all over the world practice this form of diet. More recently, the number of vegan snacks consumers has significantly increased over the last couple of years. In 2019, the percentage of vegans in the US alone rose to 6%, six times more than in 2014. The statistics prove that veganism is not just another diet fad that will fizzle out after a while.
Vegans will be the first to tell you that veganism is just a dietary choice, but rather it is a lifestyle that resolves to exclude all forms of animal products as a way to boycott animal exploitation and cruelty. It includes not consuming any meat and by-products of animals such as milk, cheese, eggs, and honey. Veganism also goes against the use of materials sourced from animals such as fur and leather.
If you are keen on going on a vegan diet but have no idea where or how to begin your journey to veganism, here are some tips to help you start.
1. Know why you’re doing making the switch
It must be clear to you why you are going on this vegan journey, otherwise, it will not make much sense to you in the long run. Are you doing it for health reasons or are you doing it out of compassion for animals? Regardless of your intention, it should be something that reflects your values. Not having a clear purpose might make you lose your motivation for sticking to your new plant-based diet.
2. Do your research
Once you have decided to go on a plant-based diet, the next step is to do your research. There are tons of resources online for veganism that you can make use of. The first thing to know is what kinds of foods you should be eating and their proportion. The vegan food pyramid will guide you on what you should eat and how much of it should you consume.
Another thing to look into are the local stores and restaurants in your area that are vegan-friendly, as these will greatly help you in your vegan journey. Research vegan recipes online, as well, and prepare to make them on your own if needed. In addition, it will be necessary for you to learn about the different food substitutes that you can use as you make your vegan dishes.
Lastly, you should also start learning how to read food labels. While some food products would indicate in their packaging that the food is vegan-friendly, a large number of products in the grocery don’t, so you would have to be extra careful when buying food products that you think are vegan. You might be surprised to know that there are chips, beer, and orange juice brands that make use of animal products so it is important to read the label carefully.
3. Go at your own pace
Some people decided that they’d take the jump to veganism overnight, while some prefer to do things gradually. It is up to you to decide how you would start.
Slowly transitioning to a plant-based diet can start with eliminating all meat products in the first week (or month, it’s up to you), followed by foregoing dairy and eggs for the next week. You can also try doing a 30-day vegan challenge, wherein you’ll get to see how things will go for the first month and decide from there. How slow or fast you set your pace is completely up to you. Going at a pace that you are most comfortable increases your chance of sticking to it in the long run.
4. Embrace the change
For the first few weeks or months of going vegan, you will notice that your body will function differently. You might experience headaches and your energy levels might fluctuate within the day. These are all normal and these will eventually pass. Allow yourself to go on a detox phase, especially if you’ve been a meat-eater for all your life. It is also important to go easy on yourself as you adjust to your new lifestyle.
5. Load up on snacks
As your body transitions from meat-based to plant-based, your metabolism will also have to adjust to the new norm. Since plant-based dishes generally have fewer calories than meat dishes, you might feel hungry more often. Thankfully, there are several vegan-friendly snacks that you can choose from to help fill you up. Nuts and fruits are great healthy vegan snacks you can munch on in between meals.
And you don’t even have to skip dessert. Yes, you can still have sweets even on a vegan diet. Dark chocolate, such as the Gustii Dark Swiss Prebiotic bars, is a vegan keto snacks that you can try.
Deciding to go vegan is definitely a personal matter, and not to mention a huge lifestyle change. Arm yourself with the right information to make your transition to veganism a more pleasant experience.
Vegans will be the first to tell you that veganism is just a dietary choice, but rather it is a lifestyle that resolves to exclude all forms of animal products as a way to boycott animal exploitation and cruelty. It includes not consuming any meat and by-products of animals such as milk, cheese, eggs, and honey. Veganism also goes against the use of materials sourced from animals such as fur and leather.
If you are keen on going on a vegan diet but have no idea where or how to begin your journey to veganism, here are some tips to help you start.
1. Know why you’re doing making the switch
It must be clear to you why you are going on this vegan journey, otherwise, it will not make much sense to you in the long run. Are you doing it for health reasons or are you doing it out of compassion for animals? Regardless of your intention, it should be something that reflects your values. Not having a clear purpose might make you lose your motivation for sticking to your new plant-based diet.
2. Do your research
Once you have decided to go on a plant-based diet, the next step is to do your research. There are tons of resources online for veganism that you can make use of. The first thing to know is what kinds of foods you should be eating and their proportion. The vegan food pyramid will guide you on what you should eat and how much of it should you consume.
Another thing to look into are the local stores and restaurants in your area that are vegan-friendly, as these will greatly help you in your vegan journey. Research vegan recipes online, as well, and prepare to make them on your own if needed. In addition, it will be necessary for you to learn about the different food substitutes that you can use as you make your vegan dishes.
Lastly, you should also start learning how to read food labels. While some food products would indicate in their packaging that the food is vegan-friendly, a large number of products in the grocery don’t, so you would have to be extra careful when buying food products that you think are vegan. You might be surprised to know that there are chips, beer, and orange juice brands that make use of animal products so it is important to read the label carefully.
3. Go at your own pace
Some people decided that they’d take the jump to veganism overnight, while some prefer to do things gradually. It is up to you to decide how you would start.
Slowly transitioning to a plant-based diet can start with eliminating all meat products in the first week (or month, it’s up to you), followed by foregoing dairy and eggs for the next week. You can also try doing a 30-day vegan challenge, wherein you’ll get to see how things will go for the first month and decide from there. How slow or fast you set your pace is completely up to you. Going at a pace that you are most comfortable increases your chance of sticking to it in the long run.
4. Embrace the change
For the first few weeks or months of going vegan, you will notice that your body will function differently. You might experience headaches and your energy levels might fluctuate within the day. These are all normal and these will eventually pass. Allow yourself to go on a detox phase, especially if you’ve been a meat-eater for all your life. It is also important to go easy on yourself as you adjust to your new lifestyle.
5. Load up on snacks
As your body transitions from meat-based to plant-based, your metabolism will also have to adjust to the new norm. Since plant-based dishes generally have fewer calories than meat dishes, you might feel hungry more often. Thankfully, there are several vegan-friendly snacks that you can choose from to help fill you up. Nuts and fruits are great healthy vegan snacks you can munch on in between meals.
And you don’t even have to skip dessert. Yes, you can still have sweets even on a vegan diet. Dark chocolate, such as the Gustii Dark Swiss Prebiotic bars, is a vegan keto snacks that you can try.
Deciding to go vegan is definitely a personal matter, and not to mention a huge lifestyle change. Arm yourself with the right information to make your transition to veganism a more pleasant experience.
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