Tag Archives: snacks

Jan 27 2012
4 Comments
Cooking, Recipes, Snacks

Spinach Artichoke Dip

Stereotypes about vegans often include the idea that they’re anemic. I’ve donated blood for years and I panicked after I went vegan, worrying that I wouldn’t be able to donate anymore. I’m a little more pedantic about my eating habits than most people so it’s probably not surprising that my iron levels were in the high end of the healthy range when I donated Thursday evening. There are a lot of reasons you might want to give blood. I’m including 2 links to scientific papers whose results suggest that regular blood donations can reduce your risk of cardiovascular disease, especially if you’re a dude.

My personal reasons for donating blood is that one out of every 4 people will need a transfusion in their life. Imagine 4 people you care about. Now imagine your life without one of them. Wow, that’s depressing. Anyways, there are benefits to donating blood other than patting yourself on the back for saving lives: I got a free movie ticket and a snack, I know my blood pressure and my blood iron levels are healthy and in a week I’ll know my cholesterol level. You’ll also learn your blood type which is a good thing to know if you’re ever seriously hurt.

Spinach is another one of my favorite vegan goodies. Spinach can help you prepare for and recover from donating blood. One cup has enough vitamin K to give 2 people their recommended daily intake of vitamin K. WTF is vitamin K? It’s a crucial nutrient for blood clotting. This is important for after you’re done donating blood to help you stop bleeding and reduce your risk of bruising.
So why is spinach better than beef if you’re thinking about donating blood? Beef has less than 2/3 the iron and almost 10 times the calories compared to spinach, ounce for ounce. Spinach also has 600 times the vitamin K of an equal weight of lean beef. (according to http://www.nutritiondata.com)
Did I mention I’m making spinach artichoke dip? Yeah. I’ve gotta recuperate the nutrients I donated (excuse to indulge). Assemble these ingredients.
1/2 onion, diced
1 generous bunch spinach, chopped (frozen is fine, one 12 ounce package should do it, just make sure it’s thawed and well drained)
1 tin marinated artichoke hearts
1 tsp olive oil
1 12 oz. package silken tofu (I used Mori-Nu)
4 tbsp nutritional yeast
3 garlic cloves
2-3 tbsp lemon juice
1 tbsp garlic powder
1 tbsp onion powder
1 tsp Italian seasoning
1/4 tsp flake red pepper
salt and pepper to taste
Preheat oven to 350°F. Sautee onion, spinach and artichoke hearts in olive oil until onion is soft.
Blend together tofu, nutritional yeast, garlic, vinegar and spices in blender until smooth.
Combine all ingredients. Add salt and pepper to taste. Pour into a glass baking dish and bake for 15-20 minutes, after that, observe until lightly browned on top.
Garnish with some shredded basil. Serve warm with crackers, raw broccoli florets or carrots.
As I’ve written it, this recipe contains about 350-500 calories (depending on how much olive oil you sautee with and what sort of tofu you use). That’s about the number of calories in a blood donation. Coincidence? I think not.
This is Christie, signing off to go see that free movie.
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Jan 25 2012
2 Comments
Cooking, Recipes, Snacks

Tabouleh… gesundheit…?

Tabouleh is an awesome snack, exotic salad or side dish that’s relatively simple to prepare and sure to impress. You can use traditional bulgur if you want but I can’t make any recommendations on how to prepare it.I make mine with quinoa because of the whole gluten thing and this is my interpretation of the traditional dish. Parsley is the star in this dish: it’s a great home remedy for bad breath (truly, it works… don’t tell my boyfriend) so if you’re inviting that good looking soul with the gnarly breath over for dinner, consider this bad boy for your appetizer. You’ll need the following:

1/2 onion, diced

1/2 cup quinoa

1 cup  water

1/2 lemon

1 generous bunch of parsley

1 tomato, diced

2 tbsp chopped mint (optional, but makes it very authentic)

pinch of sea salt

pinch of pepper (optional)

1 tsp olive oil

Combine the quinoa, olive oil and the water in a microwave safe dish and microwave at 2 minute intervals until the water is absorbed. Here’s my quinoa in the microwave… don’t judge me. I’m a little lazy.

Meanwhile, chop up the parsley (make sure it’s well rinsed so there’s no grit in your tabouleh), mint if you’re adding it, tomato and onion.

Put the tomato and greens in a bowl.

Add the onion to the quinoa after the liquid is absorbed and microwave another 2 minutes, until it starts to get soft. The onion will add some sweetness to balance the tart lemon and herbal parsley. Combine the tomato and parsley with the hot quinoa, sprinkle salt, and squeeze the lemon over the top. The heat will cause the parsley to wilt slightly and take on the flavors of the dish.

Mix again and refrigerate until you’re ready. I think it’s better cold, but warm pleases too.

This is Christie, signing off.

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Jan 24 2012
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Desserts, Snacks

Adventures in fruit: Intergalactic planetary!

This is something many of you may be familiar with – starfruit.

It’s about the flavor of an apple with a rubbery outer skin and the texture of pear… maybe? Anyways, this striking fruit is better known for it’s shape than it’s flavor and makes awesome vegan gluten-free, soy-free decorations for cakes and pies.

If you see it, I hope you’ll give it a try.

This is Christie, signing off!

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Jan 19 2012
1 Comment
Cooking, Recipes, Snacks

Ridiculously Easy & Versatile Refried Beans

I almost hate to admit this, but Taco Bell has become a fast food savior of mine since transitioning to a vegan diet. I can only eat so many French fries and 6″ veggie delight subs. Taco Bell rises above the rest for one reason: beans. A bean burrito, no cheese is super cheap, tasty, and vegan — no lard, you guys! I have also ordered nachos with beans only (which has to be announced to the entire staff for some reason).

I was itching to have some refried beans at home, so I went to the store to buy a can. I spotted the Fat Free can first. Fat free? No way! So I picked up a can of Traditional style refried beans. I read the ingredients. LARD. No way! I checked out the Fat Free Can was delighted to read that fat free meant no lard and simple ingredients. Yay! Now, you may be thinking that I could have started with a can of pinto beans. Yes, I could have. For convenience, though, a can of Bush’s Fat Free Refried Beans is perfect.

Melissa’s Ridiculously Easy & Versatile Refried Beans

Ingredients:
1 can Bush’s Best Refried Beans, Fat Free — I used about 1/3 can per serving
Shredded ‘cheese’ — Christie sent me some Daiya and I am in lust with this cheese
diced onion — I used green onion since I had some
your favorite hot sauce — I’ve tried it with Sriracha, Tabasco, and Taco Bell hot sauce
Extra seasonings — the can of beans is already seasoned, but you can add garlic (fresh or powder), onion powder, cumin…

Put your beans in a microwave-safe bowl. Add your seasonings and smoosh it in with the beans. Top with the cheese. Microwave, covered, for about a minute (use a bowl so that the cheese doesn’t melt onto whatever cover you use).

I like my onions crisp and raw, so I top the warm beans and cheese with them. I used shears to chop my green onions. Then, top with your hot sauce. Mix it all together and:

  • Stuff it in a tortilla to make a bean burrito OR
  • Serve it with some Spanish or Mexican rice OR
  • Throw it on a bed of lettuce; add tomatoes, avocados, jicama, and cilantro and you’ve got yourself an awesome salad OR
  • Put some tortilla chips around it and you’ve got yourself some fancy bean and cheese nachos:

I adore versatile foods. This was muy delicioso! –Melissa

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Jan 17 2012
2 Comments
Cooking, Desserts

Macaroons… funny name, serious snack.

I love macaroons and have found that raw cookies resembling macaroons are a staple in vegan cuisine. Still, I’ve been craving the real thing. Shredded coconut is high in fiber and saturated fat. You might think, “this chick is terrified of fat… what’s she doing with coconut?” The saturated fat in coconut is largely composed of fatty acids like lauric acid, capric acid, caprylic acid, myristic acid and palmitic acids. Maybe now you’re thinking, “speak English, woman!”

Fun fact: your brain is the fattiest organ in your body – almost 2/3 of it is fat. Your brain is kind of like a huge incredibly intricate ball of electrical wiring, except instead of using rubber and plastic to insulate the wiring, it uses fat. Fatty acids like those found in coconut and other tree nuts, avocado, olives, and certain grains like flax make excellent building blocks for your brain. The fiber in these foods also makes it easier for your body to absorb these important nutrients.

Okay, now my brain hurts from thinking too hard and I must replenish it with macaroons. You’re going to need the following ingredients.

1.5 teaspoons EnerG egg replacer or starch
4 tablespoons almond or soy milk
2 tbsp syrup (agave nectar, maple, whatever kind you like)
pinch of salt
1/4 cup almond meal
1/4 teaspoon baking powder
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract (optional)
1 tbsp almond or cashew nut butter (peanut butter works in a pinch but has it’s own distinct flavor, cashew and almond are more neutral)
1 cup unsweetened shredded coconut (omit the 2 tbsp of sugar if you get sweetened shredded coconut)
1/2 tsp unsweetened cocoa powder (optional, if you want chocolate macaroons!)
Preheat oven to 325F/160C degrees. Line a metal baking sheet with parchment and grease it lightly with olive oil or cooking spray. In a medium bowl, mix the dry ingredients. Combine the wet ingredients in another bowl, stirring and perhaps microwaving to get them to blend well. When everything is uniformly mixed, combine the wet and dry ingredients and mix well. It should form a semi-dry dough.
Place rounded teaspoonfuls onto the baking sheet you prepared earlier. I ended up mooshing them into appropriate shapes with my hands and then making an indentation in the middle with the bottom of the spoon.
Bake for 15 minutes. For an additional 5 minutes, watch the macaroons closely and take them out of the oven if the edges start to get too brown. Pick up the edges of the parchment carefully and place the parchment on a clean dry towel on a cool surface to cool. Makes 8 or so cookies. I drizzled mine with some cocoa that I melted with coconut sugar and cocoa butter.
This is Christie, signing off. OMNOM!
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Jan 10 2012
6 Comments
Main Dishes, Recipes, Snacks

Salad rolls… kinda like a sandwich without the bread, meat and cheese.

Now that Melissa is talking about how much she loves to cook, I’m going to post about more things I make when I don’t want to cook. This is a little snack that’s low calorie, high fiber, and full of nutrients. Here’s what you need to start: a sheet of nori (like for sushi rolls), mixed salad greens, and your favorite dressing.  Additional fillings can include sprouts, avocado, shredded carrots, tomato, hummus, baba ghanouj or some other spread. Get creative! If you’re using a soft spread like hummus, sprouts or shredded carrots will keep things from getting too messy. Put the nori on your sushi roller (you can get one for $5 on eBay or at your local specialty market. I covered mine with cling wrap for easier clean up.), add a generous fistful of greens, and put your toppings onto that along with a few tablespoons of hummus or whatever spread you like.

Afterward roll it gently. This part gets easier with practice. Moisten the far edge of the nori with a wedge of lemon or slice of tomato to seal the roll.

I like to slice it for presentation and dip into my favorite salad dressing. Lately it’s been a tough call between “herb tahini” and “spicy tomato basil”. There are so many possible combinations: mango and pesto hummus, garlic hummus and avocado, whatever!

Some day soon, I’ll share my recipe for home-made hummus. So many flavors: black olive, roasted red pepper, cucumber&dill, roasted artichoke heart, pesto, chipotle, extra garlic, sun-dried tomato, whatever. Let me know what combination you dream up! I want to nom them!!!

 

This is Christie, signing off.

 

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Dec 22 2011
5 Comments
Snacks

Adventures in Fruit: Under the Bed!

This post is about monster fruit and dragon fruit – two fruits that I decided to try for no reason other than that they’re fascinating. I’m actually not new to dragon fruit. I have seen it in Central America, California and Florida. I hope you find it at your market.

I’ve seen flesh in these fruits, yellow, hot pink, and white. It tastes like and has the mouth feel of kiwi but not as acidic.

The next new fruit on the menu is called “monstera” or monster fruit.

This particular fruit is rather amazing. It reminds me of pineapple. As the fruit ripens and dark green outer scales fall off, pale white flesh is revealed. I tried pulling it off with my fingers but that got messy. I ended up eating it like corn on the cob. It tastes like pina colada. I hope you get to try this one too. I hope I find it again.

This is Christie, signing off to look for more terrifying fruit!

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Dec 06 2011
5 Comments
Snacks

Chips and Dip? Oh yeaaaah.

The star of this show is the Florida avocado.

Avocado is full of potassium, B vitamins, and vitamins E and K. They’re also loaded with fiber and omega-3 and omega-6 fatty acids. Research has suggested that the monounsaturated fats in avocado can help lower cholesterol levels. I could go on about how awesome avocado is in terms of nutrition but let’s get to the deliciousness. There are a lot of ways to eat avocado. I’ve had it in brownies, ‘milk’shakes, salads, veggie sushi, and my personal favorite… guacamole. I prefer Hass avocados  (the ones with dark skin) but one of my colleagues has a tree in their yard and brings crates of the fruit to work and I’m a big fan of stuff for free. Florida avocados are a little bigger than Hass avocados so I’m writing this recipe accordingly.

1 green skinned avocado or 2 Hass avocados

juice from 1 lime

6-12 cloves of garlic, minced

garlic salt and hot sauce to taste

I like a lot of garlic so I added 12 cloves, the avocado, and the lime. I mooshed it with a fork until I liked the texture. Then I started adding the garlic salt and hot sauce, I used Tapatio, mixing until I liked the taste. Then I scooped it up with blue corn chips and stuffed them in my eating hole.

It’s great on quesadillas or on tacos too. Apparently I’m all about vegan junk food.

This is Christie, signing off… to eat the rest of that bowl of guacamole.

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Nov 22 2011
2 Comments
Snacks

Just Because It’s Vegan Doesn’t Mean You Should Eat It

Twizzlers (yum… Twizzlers) may be vegan, but that doesn’t mean I should partake in them. I’ve been thinking about them lately because they are quite possibly my favorite non-chocolate candy, and I bought a huge bag of them before Halloween.

I am trying to focus on eating healthy as a whole. Therefore, I have decided to snack on fruit (or veggies or nuts) instead of candy. It’s simple: candy is not nutritious. It may be delicious, it may taste fruity, but it is not fruit. I think the ingredient list for Twizzlers proves my case:

At least I know what I’m getting when I eat a grape or carrot or pear.

I’ve heard and read many, many times over the past several years to pay attention to the listed ingredients of the foods you eat. Two general rules:

1. Opt for products with less ingredients. When the ingredients list takes up half the package, it’s probably best to put it back on the shelf.

2. If you can’t pronounce the ingredient, you probably shouldn’t eat it.

Part of me does celebrate the fact that I can indulge in Twizzlers and not feel like I’m breaking any vegan laws. The other part of me knows that, vegan or not, Twizzlers should stay on the shelf and out of my body.

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