Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

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Top 10 Healthy Snack Time Alternatives

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I know that for some of you eating healthy all the time can seem like a drag at first. Sometimes you feel fed up with eating only what you’re “supposed to” and what you really want to do is sit back and relax with one of your favorite treats like a bag of potato chips, pretzels, cookies, candy and more. But that can lead to a slippery slope and make it hard for you to get back on track to the path of health (and keep that weight off).

So instead of moping about what tasty treats you can’t snack on, why not be open to trying some new ones? And best of all these are all natural, easy to get and low in calories so even munching on a few to curb your cravings isn’t going to cause you any harm.

Let’s check out some delicious alternatives for those who crave crunchy or sweet snacks after dinner or any time of day.

 

1. Sugar Snap Peas are a great choice because they are naturally sweet and often come pre washed in a bag. Simply open the bag and snack. A handful of these will only run you about 20 calories! (I also like to add sugar snap peas to salads and stir fries for an extra crunch!)

2. Carrot Sticks aren’t just for kids you know! You can enjoy freshly sliced carrots as is because they’re naturally sweet and crunchy. Of course there’s also baby carrots, but I’m not really a fan of how they are processed and created (ugly carrots whittled down into small pieces and bathed in chlorine). The choice is yours and it’s even better if you can enjoy them without any dip at all. A handful of carrot sticks will run you only 26 calories.

3. Celery Sticks are often popular in veggie trays but are usually served with high fat dips such as ranch dressing, Caesar dressing, peanut butter or Cheeze Whiz.  Try to wean yourself off of those calorie laden dips and enjoy the crunch and natural flavor of celery sticks just as they are. If you’re craving potato chips they are a nice substitute for that crunch you desire and are just 10 calories a handful.

4. Fat Free Potato Chips So what do you do when you feel like you will actually go crazy if you don’t have a potato chip? Well I suggest you make your own in that case. Fat free potato chips are not quite as addicting (because they contain no oil) and at only 30 calories a handful they are truly a guilt free alternative to the store bought kind.

5. Cucumber Slices are a refreshing snack or addition to a salad especially in the warmer months when you’re looking for something light and juicy. Half an English cucumber or a few mini seedless cucumbers sliced up are a great choice over high calorie packaged snacks at just 8 calories a handful.

6. Cherry Tomatoes are naturally a little sweeter and more flavorful than large tomatoes and can make the perfect finger food for both children and adults. You can eat them as is or sprinkle a little pepper on them for flavor. At just 13 calories a handful you might be glad you switched!

7. Bell pepper slices are not just for stir fries and fajitas! They are naturally sweet and zesty and don’t need any seasoning or dip to be enjoyed. Bell pepper slices come in at just 19 calories a handful.

8. Strawberries and berries are nature’s candy and good all on their own. Once you start removing excess sugar from your diet you will find they can taste just as sweet or even better than candy with their fresh juicy flavor. A favorite after dinner treat of mine is just a bowl full of berries. At just 24 calories a handful (raspberries 32 a handful) it’s probably the best dessert choice you could make!

9. Fresh sliced apples are often easier to eat and more enjoyable once you cut up. A favorite for children and a great snack before or after a meal, apple slices are only 29 calories a handful.

10. Grapes are a great choice for a sweet snack when you’re cravings kick in because they’re filled with not only vitamins and water, but fibre that will leave you more satisfied than candies will. In summer I like to wash, dry and de stem grapes and freeze them for a natural frozen dessert. The sugars in the grapes will naturally crystallize and are great as a frozen treat or as ice cubes for filtered water. A handful of grapes is just 52 calories.

So how can you best utilize these healthier snacks to ensure you stick to your new found healthy eating plan?

  • Plan ahead and purchase some of these each week
  • Wash, dry, peel or chop and place in sealed containers in the fridge
  • Take your favorites along with you to work or while doing errands (so you’re less likely to buy something on the run)
  • Next time you go to the fridge for a snack, choose one of these instead
  • Mix it up, try different fruits and veggies each week!
I know it sounds so simple, but many people can benefit from having healthier foods within arms reach when hunger strikes. We all know too well how easy it is to give into weakness when we are hungry and cranky, so do yourself a favor and plan ahead!

 

Some of you may be wondering what about other snacks such as nuts, trail mix, dried fruit etc. The answer is, if you’re trying to lose weight, these foods are too rich in calories and too small in volume (compared to fruits and vegetables) to really satisfy your hunger when compared to the above suggestions. The idea behind successful weight loss is to eat less calories than you burn and using high water content, high fibre foods instead of calorically dense foods will help you get there. I prefer to use nuts and dried fruit in small quantities as part of a meal such as a garnish for salads or oatmeal so I am less likely to over eat on them. So choose low calorie high fibre, high water content snacks instead.

 

What’s your favorite healthy whole food snack? Do you plan ahead and stock your fridge with fresh sliced vegetables and pre washed fruits?

 

Vegan Southwest Sweet Potato Quinoa Breakfast Hash

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FTC Notice: This post contains affiliate links that go towards supporting the blog. 

While I was driving back through the states (on my trip back to Canada from Texas) and luckily I got to try a few vegan breakfast options along the way. (Which I use for inspiration!) I got this breakfast hash (picture below)  at the Flying Star Cafe in Albuquerque New Mexico. It’s normally served with eggs, but I asked for tofu instead for mine. This wasn’t bad, but I knew I wanted to make something similar at home, without using fried potatoes and fried tofu. I also thought the addition of black beans, bell peppers, salsa and avocado would improve the flavor as quinoa can tend to be pretty bland if not seasoned. I added some additional greens in there for good measure too. 🙂

I have to say that I am totally in love with this new Southwest Vegan Breakfast Hash recipe and I’m definitely going to make it a regular breakfast/brunch item. Hey you can even make it for dinner if you want to and serve it with corn tortillas, or roll into a burrito. To save time with this vegan breakfast hash you can use leftover quinoa (or cook it the day before) and use cooked leftover yams. Either prebake a bunch of them to use in recipes, or peel them and steam them. I find using steamed potatoes a much easier way to ensure they cook quickly and are moist while staying oil-free instead of roasting in the oven.

This also makes for great leftovers the next day, just keep the avocado separate when reheating.

Southwest Vegan Breakfast Hash

Serves 4

Ingredients:

1/2 red onion, diced
3 cloves of garlic, minced
1 bell pepper, diced
1 16 oz can low sodium black beans, drained and rinsed
3 cups cooked red quinoa (cook 1 cup dry, directions here)
1/2 bunch cilantro, chopped
2 green onions, sliced
2 tbsp Balsamic vinegar
2 tsp roasted ground cumin
2 tsp smoked paprika
4 tsp low sodium soy sauce or GF tamari
1-2 large leaves of Swiss chard or kale chopped
1 large yam, baked or sliced and steamed
Chilli powder to taste
Herbamare or salt to taste
Fresh ground pepper to taste
1 small Avocado, chopped
Salsa *optional

Directions:

1. Cook quinoa. (see my directions here) Or just put in a rice cooker with a 1:1 ratio of water.
2. Cook or reheat cooked yams. (I peeled and sliced mine and steamed them for 16-20 min, just until fork tender)
3. When quinoa and yams are almost done, sauté onions dry in a non-stick pan for 4-5 minutes until soft.
4. Add in garlic and bell peppers and sauté for another 2 minutes.
5. Add in black beans and quinoa and stir to heat through for 2-3 minutes.
6. Add in seasonings and Swiss chard and stir to wilt.
7. Add in green onions and cilantro and stir.
8. Cut up yams into cubes and gently toss with hash to combine..
9. Season to taste with chili powder, Herbamare or salt and pepper.
10. Spoon into bowls and top with chunks of avocado and salsa if desired.

Have you ever made a breakfast hash? What do you put in it?

Vegan Soy Curl Fajitas With Yams (Sweet Potatoes)

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I don’t often use “fake meat” substitutes and prefer to make almost everything from scratch.  But my favourite “just like chicken” product is Soy Curls because they do have a great taste and texture once they are seasoned.  They don’t contain a lot of ingredients, just soy and they are gluten free (and GMO free as well).

So far everything I have put Soy Curls in has turned out delicious. You really can’t screw up Soy Curls.  Essentially you take the dried product and soak it in warm/hot water for about 10 minutes to plump up and you drain them.  I like to add some salt and seasonings to them while they soak, or else they don’t taste like anything. They do need some salt to have flavor.

Then you can just sauté these dry in a pan (they taste better if you cook some of the water out) I cook them for 10-15 minutes until they seem done and have a good texture. You can then add the Soy Curls to any recipe you desire, but they taste best if you season them or put a sauce over them. See my previous Soy Curl recipe here that is one of my favorites.

If you don’t want to buy Soy Curls you can omit them and just use the veggies and yams in this recipe instead.

It’s also really hard to make fajitas look appetizing when you have so many brown/beige colours with the whole wheat tortillas, mushrooms, onions and Soy Curls! At least my new colorful plates help…

Vegan Soy Curl Fajitas With Mashed Yams (Sweet Potatoes)

Serves 4

Ingredients:

3 small yams (orange sweet potatoes/kumara)
Roasted cumin (I use McCormick’s) to taste
Herbamare or Sea salt to taste
Chipotle chili powder or chili powder to taste
1 1/2 cups Soy Curls (dried)
1 sweet onion, sliced
2 bell peppers, sliced
1 cup mushrooms slices
9-12 small corn or small wheat tortillas
1-2 tbsp fajita seasoning (recipe found here)

Directions:

Peel and slice the yams. Place in a pot or steamer basket and steam until fork tender. 15-20 minutes depending on size. Set aside when done.

Soak the Soy Curls in warm/hot water for 10 minutes. Season with some salt if desired (I do). Drain.

In a large non-stick skillet or wok saute the Soy Curls over medium heat for about 10 minutes. Add the mushrooms and saute for another 2-3 minutes. Add the onions and peppers and season to taste with fajita seasoning. Cook until peppers and onions are at desired tenderness (about 1-3 minutes).

Place the yams in a bowl and mash them and season to taste with cumin, salt and chipotle powder. (Don’t over season, just give it a little flavour.)

Lay out a tortilla, spread some mashed yams and add the fajita ingredients.

Serve with guacamole or salsa if desired.

Repeat with remaining tortillas.

Additional Tips:

For warm tortillas you can microwave them for a few seconds until warm or heat them in an oven wrapped in tinfoil on low while you prepare your ingredients.

Feel free to add other veggies as desired like zucchini or carrots. Cook longer if necessary.

Soy Curls can be cooked a lot without burning because they are so moist so keep cooking them until your vegetables are at desired tenderness.

 

What are your favorite ingredients in veggie fajitas?