Vegans, like vegetarians, don't eat meat, poultry or fish. Unlike vegetarians, vegans exclude eggs, dairy products and honey from their diets, and only eat foods derived from plants -- fruit, vegetables, beans, tofu, grains, nuts and seeds. If you're a vegan, healthy snacks can help you get the vital nutrients you need.
Seeds
Sunflower and pumpkin seeds are filled with vitamins and minerals, fiber, protein and healthy monounsaturated fats that lower the risk of chronic disease. Make roasted pumpkin seeds or sunflower seeds for a snack. They're also good sprinkled over a salad. Toss sunflower seeds with soy sauce and sprinkle with of chili powder and cayenne pepper to taste, and pan-roast. Toss raw pumpkin seeds with olive oil, salt and pepper and seasonings of your choice, and bake until crunchy and golden brown.
Nuts and Whole Grains
Nuts -- walnuts, almonds, pecans, hazelnuts and pistachio nuts -- are good for your heart and are high in protein, healthy unsaturated fats, fiber and minerals. For a healthy snack, top whole-grain vegan crackers with almond or peanut butter. Have a bowl of whole-grain cereal with a cup of soy milk. Make your own trail mix with your favorite nuts and dried fruits for a vegan snack that's easy to take with you.
Hummus
Hummus is a high-fiber, protein-filled dip typically made with pureed garbanzo beans, also called chickpeas, sesame seed paste, lemon juice and garlic. Hummus goes well with toasted pita bread triangles or raw vegetables, such as baby carrots, bell pepper strips, cucumber slices and celery sticks. Garbanzo and other beans are chock-full of fiber, vitamins, minerals and protein. One cup of hummus has 10g of fiber. Fiber helps lower harmful cholesterol, helps to maintain a healthy digestive system and prevents constipation.
Dips
Healthy dips go well with whole-grain pita bread sliced into bite-sized triangles and toasted, and raw vegetables like carrot and celery sticks, cherry tomatoes, cucumber slices and bell pepper strips. Make simple dips using salsa, low-fat vegan salad dressings, vegan sour cream mixed with your favorite herbs and spices, or canned vegan refried beans mixed with diced tomatoes and chopped green chili peppers. Dip your favorite fruits in soy yogurt mixed with cinnamon for a sweet vegan snack.
References
- The Vegetarian Resource Group: Veganism in a Nutshell
- The Vegetarian Resource Group: Nutrition: Vegan Nutrition in Pregnancy and Childhood
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- USDA National Nutrient Database: Hummus (Home-Prepared)
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