Archive for the ‘Snacks’ Category

 I created this recipe especially for all you sinlges and couples out there.  I lived alone for the majority of college and now that I’m married, it’s just D and me.  8 out of 10 recipes yeild enough to serve a family of 6.  You end up feeling like you’re wasting money on more ingredients than you need and feeling bad for throwing out perfectly good leftovers that have been in your refridgerator for a week.

This recipe is quick and easy.  It has a preperation time of 5 minutes or less and comes out of the oven ready to eat.  No cooling, setting, flipping, or further constructing required.  It serves a single person easily but could also be shared between two people.

What You’ll Need:

1 golden delicious apple

1.5 tsp ground cinnamon

3 T agave nectar (or maple syrup)

1/4 cup raw hazlenuts, chopped

1 tsp rolled oats, optional



How You’ll Do It:

Preheat oven to 350 degrees.  Slice your apple into thin wedges or slices.

Lay them mostly flat, in one layer,  in a single serving baking dish.

Sprinkle the chopped hazlenuts, rolled oats and cinnamon on top of the apples as evenly as possible.  Then drizzle the agave nectar on top.

Bake for 25 minutes.  Make sure you can easily poke a fork or toothpick in an apple without any resistnace.  If your apples are not soft enough, bake for 5 more minutes and recheck.  Continue at 5 minute intervals if needed.

Why You’ll Love It:

  Multiple studies have shown that cinnamon helps regulate blood sugar and has been very beneficial for people suffering from Type II Diabetes.  Cinnamon is a natural food preservative because it prevents food spoilage and bacterial growth.  Cinnamon also helps prevent blood clots.  The smell of cinnamon has been shown to boost cognitive function and memory.

  One medium apple, with peel, has aver 10% of your daily value of fiber.  The combination of fiber and fructose, a simple sugar, in apples causes a slow and steady breadown which helps keep blood sugar regulated. 

For another delicious, healthful,  apple and cinnamon combination check out Fancy Apple Whole Wheat Crepes!



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It is so refreshing to wake up in the morning and douse yourself with a tangy and sweet fruit smoothie.  I am a fan of a hearty breakfast, but I’m also a fan of getting in a healthful serving of fruit for the day.  When I’m at work all day long and handling the tasks of every day life I easily find myself snacking on nuts, seeds, and raw veggies.  What I don’t always find myself reaching for when in need of a pick-me-up is a piece of fresh fruit.  It’s for this reason that I am a big fan of fruit smoothies in the morning.  They’re refreshing, energizing, and a great way to get in my fruit for the day which is very important to me.




What You’ll Need

6 frozen strawberries

1 fresh banana 

1 cup frozen blueberries

2 T ground flax seeds

1.5-2 all natural pomegranate juice (adjust for desired consistency)

How You’ll Do It:

  If you’re not in a rush, put your frozen fruit in your Magic Bullet Blender or other blender 5 minutes before you’re ready to make your smoothie.  A few minutes of thawing facilitates the blending process. Once you’re ready, blend all fruit together with the pomegranate juice.  Use a wooden spoon or spatula to scrape the sides and stir the mix as needed to help the blending process.  Add more or less pomegranate juice as desired, based on how thick you want your smoothie.  Once fruit and fruit juice is thoroughly mixed and smooth, add flax seed and stir to combine.  Pour in desired glass, preferably one that’s fun to drink out of, and enjoy.


Why You’ll Love It:

   Pomegranates and blueberries are both natural superfoods!  They are both leaders in antioxidants.  Ellagic acid is a powerful nutrient in blueberries and strawberries.  It has been shown to improve digestive issues and to help prevent cancers.  In a study with over 1,000 elderly people, those who ate berries high in ellagic acid were three times less likely to develop cancer.  Blueberries can assist with both diarrhea and constipation due to the soluble and insoluble fiber in them.  The tannins in blueberries act as a digestion astringent which helps to reduce inflammation.  (*for further reading on blueberries, and other healthful foods, click here for one of my resources, WHFoods).

  According to the Fruit Expert, “It is no secret that eating fruit is good for you and has plenty of health benefits – but what are they? Generally, people who eat more fruit as part of a healthy diet are less likely to develop diseases such as diabetes, heart disease, Alzheimer’s and cancer, and they provide your body with all the nutrients it needs to fight other infections and repair cells, too.”

If you are a smoothie lover, be sure to check out the Pineapple Passionfruit Boost too!

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 Typically I’m at my office all day long and the days when I’m at home (weekends) are filled with laundry, cleaning, and seeing family and friends.  But this weekday I found myself at home, whipping up concoctions.  How fabulous. 

My new favorite snack is a shake made from Hemp milk.  CHOCOLATE hemp milk, that is!  Hemp  is great because it has a high amount of easily digestible complete proteins.  Hemp is an excellent source for Omega 3’s and 6’s and also has all essential amino acids.

This Hippie Hippie Shake is a great, quick, plant-based shake to make when you want a light dessert in the evening, a mid day snack or if you’re wanting a light breakfast.  I just can’t help it, I love to eat and drink things that are great at any time you want them!  When you don’t have all day long to meal plan and cook, eating things that are versatile is a must!


What You’ll Need:

1 1/5 cups chocolate hemp milk

3/4 cups ice

2 T agave nectar

1/4 t vanilla extract

How You’ll Do It:

Combine first four ingredients in Magic Bullet or blender and blend until smooth.  Pour shake into a glass and add thinly sliced banana pieces on top.  Be amazed!


Why You’ll Love It:

   Hemp contains all essential amino acids and fatty acids (ALA). Since hemp is a complete protein, this no-sugar-added shake is a great post-work out snack.  You don’t have to worry about any cholesterol or bad fats because this SHAKE is plant based. I only wish I could drive though somewhere and get a hemp chocolate shake!

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According to HealthCentral.com,and a wide variety of other nutrition sources, eating pomegranate seeds or drinking pomegranate juice has many seductive health benefits.  The pomegranate is a beautiful, colorful, soft, sweet, tangy, vibrant piece of produce of the Earth.  The smell is fragrant, the flavor makes your tongue tingle, and why not give it a try if it’s suspected to reduce prostate and breast cancer, have aspirin like qualities of keeping blood flowing without clotting, help protect against heart disease, improve symptoms of erectile dysfunction, and help to relive arthritis?  All of that to say, I’m not even going into the description of antioxidant power and virus fighting strengths!

I was delighted while shopping at Whole Foods this past weekend to find pomegranates, 2 large fruits for $5!  Additionally, Whole Foods is featuring delicious, sweet, edible as-is, Meyer Lemons at less than $3 per pound! With these petite, shiny, sweet lemons being about the size of a golf ball… you can get a couple of handfuls for one pound or less.  I recommend going to pick up a couple of pomegranates, a couple of Meyer Lemons if you’re feeling up to it, and boosting your immune system and heart disease fighting power!  



For a party, create an interesting drink by garnishing ginger ale, punch, or champagne with pom seeds!

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Sometimes eating a plant-based diet can be hard when you are often on-the-go or if you really enjoy eating out.  I would like to provide, on occasion, features from local or chain restaurants.  Panera Bread has several things that are completely plant-based but few things behind the glass window of baked goods that are plant-based.

The three delicious baked goods you can embrace at Panera Bread are the Whole Wheat Bagels, Blueberry Bagels, and the Everything Bagel.  The Everything Bagel is my personal favorite and this is how I recommend enjoying it:

What You’ll Need:

Tofutti non-dairy non-hydrogenated cream cheese

1 Everything bagel, sliced and toasted

a few dashes of fresh black pepper

a small sprinkle of sea salt

1/4 roma tomato, thinly sliced and then halved

How You’ll Do It:

Slice your bagel and toast it.  Spread a moderate to minimal amount of Tofutti Better Than cream cheese over your bagel.  Dash your salt and pepper on top of your cream cheese, then add your tomato slices.  Enjoy!



 Why You’ll Love It:

 This delicious snack is very flavorful and filling.  I wouldn’t recommend it for regular consumption as much as I would for the occasional splurge.  The tomatoes add a great dose of vitamins to the meal and the Toffuti is packed with protein.  Since you’re choosing non-dairy non-hydrogenated spread over conventional cream cheese, you’re missing out on many factors that promote heart disease and damaged arteries. Wonderful!

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For a long time ice cream played an all too significant role in my life.  Night after night I would fill up a bowl full and eat a few bites while scooping.  Any flavor, any time, any where was how I felt about ice cream.   These days, I don’t eat the frozen treats I used to.  I do partake in store bought soy or coconut milk based non-dairy ice creams from time to time and they are decadent.  But mostly, I prefer to make my own.  This can easily be done with a few basic ingredients in a plant-based kitchen.  And if you’re missing any of the natural ingredients listed, just check out the Hello Veggie store and look around the Market.

What You’ll Need:

1.5 cup soy milk

3 T agave nectar or maple syrup

6 frozen strawberries

1 cup frozen blueberries

How You’ll Do It:

Blend together all ingredients in a Magic Bullet (what I use) or other blender.  Once thoroughly mixed, freeze for 8 hours or overnight.  After frozen, allow to thaw in refrigerator for 4-8 hours (you can leave it in your blender or transfer it to a plastic container).  Use a spoon to loosen up the thawing mixture and re-blend.  Finally, place in the freezer for 2-3 hours to firm up again.  Serve in a frozen dish or it will melt quickly.


Why You’ll Love It:

  Blueberries are packed with flavor and nutrients! And are very high in antioxidants. A recent study at Tufts University showed that blueberries were highest in free radical reducing abilities.  Blueberries will help keep your immune system strong and help keep your sweet tooth weak!

 If you’re trying to lose weight or reduce your cholesterol level, replace your typical dessert with this Blueberry Sorbet.  This simple, delicious dessert takes less than 10 minutes to put together and is great to make the night before you’re wanting to enjoy it!  Don’t be afraid to give yourself a heaping serving.  There is no guilt associated with eating healthy food!

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Guacamole! GUAC! Mmmm!

During my VEGAN adventures, guacamole has been one of my favorite snacks, dips, spreads. I think my husband, D, has even seen me lick some out of a bowl! Is it shameful to admint that?

Guacamole is great on sandwhiches, veggie burgers, burritos, and wraps! It is great as a dip for chips, pita bread, and fresh veggies! It’s so versatile, so tasty, and though avacados are high in fat… they are high in the GOOD kind of fat, not the ‘cookie dough type’ of fat, but the kind of fat you NEED! 🙂

I think that D would eat guac every day too, if I had it made. Unfortunately for me, I don’t have a garden and I must buy produce from the store. I usually find avacado’s for 4 for $5 or for $1.50 each. Tisk, tisk. Boo. This means I cannot buy them as often as I would like and that I cannot make guac every day.  At least this way, when I make it (about once or twice a week) it reeaalllyy counts!


2 ripe (blackish and bumpy) Avacados
2 cloves garlic, minced, finely grated, or pressed
1/4 or 1/8 white onion, minced
1 Roma tomato, diced and reserved(optional)
Juice from 1/2 large lime or lemon
Salt and Pepper to taste

Half the avacados lengthwise, remove pit, chop or dice and put in bowl.
Add garlic, onion, salt, pepper, and lime juice to avacado. Mix and mash with an Avocado masher(available at Hello Veggie Store).
Continue to mash and stir until the mixture is about 80% smooth and 20% chunky.
Make sure all ingredients are well distributed into the avacado.
Finally, fold in the diced tomatoes. Taste. Add more salt or pepper if needed.

This recipe is great because it’s got good amount of lime juice in it! Not only does the lime juice add a tasty and enjoyable flavor to your guac, but it also keeps the avacados from turning color quickly. Just like apples, avacados slowly change color and get brown after they’ve been been cut. With 1/2 a limes worth of juice in your guac, you should be able to save the remaining (IF there’s any remaining) in the refrigerator until the next day and have minimal color change. Usually when there is minimal color change, you can mix your guac before you serve it and it looks practically like new!


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