Vegetarian and Vegan Snack Ideas

Is it hard to rely on plants for my nutrition?

And, is it healthy?

Vegetarianism vs. Veganism

Popular trends in all realms of health and fitness right now are vegetarian and vegan snacks. Also known as, plant-based meal and snack ideas. Vegetarianism (in the strictest sense) refers to an eating style in which meat products such as fish, beef, or chicken are excluded, but dairy, eggs, and honey are permitted. Veganism (also in the strictest sense) appeals to a style of eating that excludes all animal products (including dairy, eggs, and honey). Many people subscribe to variations of these eating styles. Both of these dietary methods replace traditional meat items with soy, nut, oat, hemp, and coconut-based products.

Advantages of plant-based nutrition

Although plant-based eating has existed for thousands of years, in recent decades, choosing a plant-based diet is often based on many decisions: environmental, economic, animal welfare, health, and worker rights.

From a health perspective, vegetarian and vegan styles of eating have been shown to decrease the risk of cardiovascular disease (the risk of a heart attack) and several cancers. In general, people that are vegetarian or vegan tend to have better health outcomes than people whose diets are heavy on processed red meat and high-fat dairy. (Consumption of unprocessed meat and dairy from grass-fed animals is another topic.)

Don’t fret! Vegetarian and Vegans snack ideas are abundant and easy to prepare

• As plant-based eating styles have become more popular, it is getting easier to find vegan and vegetarian designated food and snack items at the store. However, it can be confusing for many people who want to convert from meat-based to a more plant-based diet to prepare their own snacks on the go. It is really easy, not very time-intensive to make your own snacks, and usually requires very little cooking. A favorite vegetarian snack my whole family loves is homemade graham cracker squares (from Real Simple )

Vegetarian or vegan graham cracker squares*

2 cups each chopped graham crackers

2 cups quick cooking oats (traditional or rolled oats not recommended)

½ cup dried cranberries (or raisins or dates)

½ cup roasted peanut (or other nuts such as chopped walnuts and almonds)

¼ cup shredded unsweetened coconut

¼ tsp salt.

½ cup honey (or agave nectar for vegan option)

½ cup brown sugar

½ cup peanut butter (or other nut butters)

½ tsp vanilla

*The best thing about this recipe is you can swap out most of the ingredients to make these bars exactly to your liking

1. Mix the dry ingredients (graham crackers, oats, dried fruit, nuts, coconut, and salt) in a big bowl.

2. Bring a ½ cup honey (or agave nectar) and ¼ cup brown sugar to a boil in a small pot.

3. Stir in ½ cup peanut butter and ½ tsp vanilla.

4. Stir the liquid mixture into the dry mixture and press into an 11 x 7 greased dish and let sit until hardened before cutting into squares.

Additional, real food options that make a great snack for before and after exercising or just any part of the day you need a healthy pick me up:

Easy and tasty vegan options

1. apple or banana with peanut butter
2. hummus with vegetables
3. black beans with avocado, salsa and rice in a whole wheat tortilla
4. baked sweet potato topped with salted edamame and some quinoa or farro with vegan spread and sprinkled with chia or flax
5. smoothie made with soy or nut milk, frozen or fresh fruit, and soy yogurt
6. a small bowl of oatmeal with berries, nuts, and a sprinkle of cinnamon

Easy and tasty vegetarian options

1. small taco size tortilla with scrambled eggs and cheese is a great pre or post-workout mini-meal

2. slice of whole-wheat toast topped with ricotta cheese, fresh fruit and a sprinkle of nuts and cinnamon

3. whole wheat toast topped with butter, spinach, an over easy egg and topped with sun-dried tomatoes, feta and green onion–a great meal

Not Ready for Full-On Meatless?

If you aren’t ready to take the meatless plunge full-on, try going meatless for one day a week.

Meatless Mondays was a campaign started several years ago to promote the consumption of more plant based foods. Ideas can be found here:

https://www.mondaycampaigns.org/meatless-monday