Category: Snacks

Categories
Family Friendly Salads Snacks

Cowboy Caviar

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Cowboy Caviar

Cowboy Caviar

An easy crowd-pleaser that takes only 15 minutes to make. This recipe is likely to become a favorite and can be enjoyed in so many ways. Try it with baked tortilla chips, in a warmed tortilla, or over greens or whole grains.

Makes 6-12 servings (lunch/ light meal vs. potluck or appetizer)

Ingredients

  • 2 medium tomatoes, diced
  • 15 oz can black beans, rinsed and drained
  • 15 oz can black eyed peas, rinsed and drained
  • 1 ½ cups frozen sweet corn, thawed
  • 2 ripe avocados, diced
  • ⅓ cup red onion, finely diced
  • 2 tomatillos, diced (optional but recommended)
  • 1 jalapeno pepper seeds removed, finely diced
  • 1 clove garlic, grated (with microplane) or finely minced
  • ⅓ cup cilantro finely chopped

Dressing

  • 1 tablespoon olive oil
  • 3-4 tablespoons fresh lime juice fresh
  • 1 teaspoon honey
  • ½ teaspoon salt, optional
  • ½ teaspoon pepper

For serving, try any of the following

  • Tortilla chips for serving, baked chips preferred
  • Brown rice or other whole grain
  • Warmed tortillas
  • Over greens

Instructions

  1. In a small bowl, whisk together dressing ingredients.
  2. Combine the remaining ingredients, except avocado, in a large bowl. Toss well so that ingredients are well-combined.
  3. Pour dressing over the salad ingredients and toss well.
  4. This recipe can be refrigerated and tastes even better when the flavors have a chance to meld. Before serving, toss well and add the avocado, stirring gently to combine. Taste, adjusting flavors by adding additional lime juice, salt, pepper, or jalapenos to taste.
Categories
Family Friendly Sauces, Dips & Dressings Snacks

Beet Hummus

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Beet Hummus

This recipe is a gorgeous addition to your meals, and can be used as a sandwich spread, a dip for vegetables or pita crisps, or as an appetizer on crostini with a sprinkle of goat cheese.

Serves 6-8

Ingredients

  • 3 large beets roasted, peeled, and chopped into ¼ cubes
  • 15 oz garbanzo beans cooked and rinsed
  • 3 large cloves garlic, coarsely chopped
  • 2 tbsp lemon juice (about 1/2 lemon)
  • 1 ½ tsp ground cumin
  • 1 ½ tsp smoked paprika
  • 1 ½ tsp chili powder rounded
  • ½ tsp red pepper flakes
  • 1 tbsp fresh thyme
  • ½ tsp sea salt
  • 3 tbsp tahini
  • ¼ cup vegetable broth

Optional Garnishes:

  • Goat cheese (plant-based or dairy)
  • Fresh thyme
  • Black sesame seeds
  • Drizzle of olive oil

 

Instructions:

  1. Place all ingredients except tahini and vegetable broth into the food processor. Pulse for 2-3 minutes, scraping down the sides with a spatula as needed to coarsely chop and combine the ingredients.
  2. Add tahini through the top opening and pulse to combine. Pour in vegetable broth with the motor running, adding liquid to your desired thickness.
  3. Place in a bowl or spread on crostini, garnishing with crumbled goat cheese, fresh thyme, black sesame seeds or a drizzle of olive oil as desired.

 

Adapted from Edible Education Experience

Categories
Salads Snacks

Ceviche Verde

Ceviche Verde

A great refreshing light meal, snack or appetizer.

Ceviche Verde means green ceviche. The original recipe calls for only green tomatillos (they add great flavor!) but I also like to add a handful of chopped red tomatoes for a pop of color.

Makes about 4 snack or appetizer servings.

Ingredients:

  • 14 oz. can hearts of palm
  • ½ cup green olives, sliced
  • 2 tablespoons finely chopped onion
  • 2-3 tablespoons chopped cilantro
  • ½ cup tomatillo, chopped
  • 1-2 limes, juiced
  • 2 teaspoons olive oil
  • 1 jalapeño, finely chopped or sliced (optional)
  • ¼ teaspoon coriander
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt, or to taste
  • 1 medium to large avocado, diced
  • optional: chopped cherry tomatoes and extra cilantro for garnish

 Instructions:

  1. Cut hearts of palm into ½ inch cubes and place in medium bowl.
  2. Add all other ingredients except avocado and stir to combine. Start with the juice of one lime, tasting and adding more if desired. Let rest for 30 minutes to 2 hours for flavors to combine.
  3. Before serving, add diced avocado, stirring gently to combine. Taste and adjust seasonings.  Garnish with tomato and cilantro if desired. Serve with veggie chips or tortilla chips.
Categories
Dessert Family Friendly Snacks

Fruit Salsa with Cinnamon Chips

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Fruit Salsa with Cinnamon Chips

This is an extremely healthy, delicious snack or dessert that the whole family will love.

Feel free to use a combination of your favorite fruit in season. Firm frozen fruit can be used.

Fruit Salsa:

Ingredients

  • 1/2 cup sliced strawberries
  • 1/2 cup blueberries
  • 1 apple
  • 1-pound sliced peaches
  • 1/2 cup pineapple chunks
  • 3 tablespoons all-fruit jelly 
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh mint leaves

Instructions

  1. Finely chop all fruit.
  2. Chiffonade (finely slice) the mint.
  3. Juice the lemon and whisk with the jelly in a small bowl.
  4. Combine fruit, mint, and jelly-lemon mixture in a large bowl and stir gently to evenly coat the fruit. Taste and adjust flavors as needed.
  5. Refrigerate to combine flavors while the chips are prepared.

Sweet Tortilla Chips:

Ingredients

  • 6 six-inch corn tortillas
  • Olive oil spray
  • 1 teaspoon ground cinnamon

Instructions

  1. Preheat the oven to 350 degrees.
  2. Spray both sides of the tortillas with oil.
  3. Stack tortillas and cut into sixths with a sharp knife. Arrange tortilla wedges on a parchment paper lined baking sheet in a single layer, using two sheets if needed.
  4. Sprinkle chips with cinnamon and bake for 5-8 minutes, then flip/rotate chips, and bake for 5-10 minutes more. Cool for 10 minutes. (Chips will be done when crisp at the edges. They will crisp up more when cooling.)
  5. Serve with salsa and enjoy!
Categories
Snacks

Buffalo Dill Jerky

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Buffalo Dill Jerky

A great protein-filled snack packed with flavor. Feel free to add a sprinkling of cayenne if you like your jerky hot.

Ingredients

  • 1 – 8 oz. package of Soy Curls (about 4 cups dry)
  • 2/3 cup buffalo sauce (we like Primal Kitchen brand)
  • 2 cloves garlic, pressed (or use 1 teaspoon garlic powder)
  • 1 tablespoon low sodium tamari sauce
  • 1 teaspoon celery seed, ground
  • 2 tablespoons fresh dill, finely chopped (or 3 teaspoons dried)
  • ½ teaspoon paprika

Instructions

  1. Preheat oven to 250 degrees F and cover baking tray with parchment paper.
  2. Soak 8 oz. of the soy curls (or about 4 dry cups) in a large bowl with water to cover for 5-10 minutes.
  3. While the soy curls are soaking, place the remainder of the ingredients in a medium sized bowl and mix well.
  4. Drain the soy curls, and squeeze to remove excess water.
  5. Pour the buffalo sauce over the soy curls, stirring to evenly coat.
  6. Spread the soy curls on a parchment covered rimmed baking tray (or cookie sheet) and bake at 250 degrees F for an hour, turning approximately every 20 minutes. Cook to desired dryness, noting that jerky will continue to dry as it cools.
  7. Store in the refrigerator.
Categories
Dessert Family Friendly Snacks

Easy Chocolate Hummus

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Easy Chocolate Hummus

This delicious dessert-hummus is so packed with healthful ingredients that you could have it for breakfast or a snack –  anytime that you need to satisfy that sweet-tooth.

Makes about 1 cup 

Ingredients:

  • 1 can black beans (or chickpeas), drained and rinsed
  • 4 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 4 tablespoons unsweetened baking cocoa
  • 2 tablespoons almond butter (or other nut butter)
  • 1 tablespoon ground flax seed 
  • 2 tablespoons water (more as needed to thin)
  • Pinch of salt (optional)

Instructions:

  1. In a small bowl, mix ground flax seeds with 2 tablespoons water and let sit for 1 – 2 minutes.
  2. In a food processor, combine all the ingredients.
  3. Puree until smooth, about 30-60 seconds, scraping down the sides as needed.  Add a teaspoon or two of water at a time to create the desired consistency.
  4. Serve with banana slices, strawberries, apple slices, raspberries, toasted nuts, whole grain graham crackers or pretzels, etc.

Variations:

  • Double chocolate: Add a small handful of chocolate chips.
  • Mint-chocolate: Add a few drops of pure peppermint extract.
  • Almond joy: Add some shredded coconut and a little almond extract.
  • Mexican chocolate: Sprinkle in some cinnamon and cayenne.
  • Mocha: Add a pinch of instant coffee.
Categories
Breakfast Snacks

Sweet Potato Toast

Sweet Potato Toast

This toast is delicious! You can use purple or orange sweet potatoes – both are off the charts for health! This is great for breakfast, a quick lunch or a snack.  Our favorite version is sunflower butter with pomegranate arils or raspberries.

2 slices is one serving.

Ingredients:

  • 2 large sweet potatoes, washed and dried (use your straightest potatoes for this recipe)
  • Almond butter (or other nut or seed butter)
  • Optional additional toppings:
    • Blueberries, raspberries, pomegranate arils, sliced bananas or other fruit
    • Chia jam or all-fruit (no added sugar) jam
    • Maple syrup, honey, or other sweetener, if desired

 

Instructions:

  1. Preheat oven to 350 degrees F. Place parchment paper on a baking sheet.
  2. Trim the ends from the sweet potato and slice into ¼ inch slabs using a large vegetable knife or mandoline slicer.
  3. Place the slabs on the baking sheet and bake for 15-20 minutes (depending on the thickness), turning over at the half way point, until tender but not overly soft.
  4. Cool, cover, and refrigerate.
  5. When ready for a quick and delicious breakfast or snack, toast in a toaster or toaster-oven until lightly browned. Spread thinly with nut butter and other desired toppings.  Consider this substitution for other bread needs.
Categories
Breakfast Snacks

Avocado Toast

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Avocado Toast

Makes: 1 serving

Difficulty level: very easy

Avocado toast makes a delicious, satisfying breakfast or snack that packed with fiber and ready in a few minutes.

Ingredients:

  • 1 slice of bread (thick coarse whole grain bread is great)
  • ½ ripe avocado
  • Squeeze of lemon or lime
  • Pinch of garlic powder
  • Pinch of salt
  • Freshly ground black pepper to taste
  • Additional toppings as desired: tomatoes, herbs, green onions

Instructions:

  1. Toast the bread until slightly browned.
  2. Scoop out the flesh of ½ avocado into a bowl (or directly onto your toast). Add a small squeeze of lemon or lime, dash of garlic and a pinch of salt and mash with a fork until coarsely blended.

Spread the avocado the toast. Top with diced tomatoes (our favorite), chopped green onions or herbs. Experiment and find your own favorite variations.

Genius move: smash a layer of white beans on the toasted bread before adding the rest of the toppings.

Categories
Family Friendly Mains Snacks

Lentil Patties

Lentil Patties

The flavors and texture are wonderful. Make larger patties for a hearty main-dish or smaller patties to tuck into naan bread for a delicious take on falafel.

Makes about 4 servings.

Ingredients:

  • 3/4 cup red lentils, dry
  • 1 ¼ cup vegetable broth (or water)
  • 1 small red or green pepper, diced
  • 1 medium onion, diced
  • 2 large cloves of garlic, minced or pressed
  • 4 Tbsp (30 g) chickpea flour, more as needed
  • 2 Tbsp ground flax seeds
  • 3 Tbsp fresh parsley, chopped
  • 1 tsp paprika
  • 3/4 tsp ground cumin
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • Black pepper and red pepper flakes as desired
  • Oil for frying

Instructions:

  1. Cook the lentils:  Rinse the red lentils and drain well. Add the lentils and broth to a pan and bring to a boil. Simmer, covered for about 15 minutes, or until lentils are soft and breaking down slightly. All of the broth should be cooked off.
  2. Cook the vegetables:  While the lentils are cooking, heat a small amount of oil in a skillet over medium-high heat and add the onion and pepper. Cook for about 3 minutes, reduce heat to low and add garlic, cooking for an additional 1-2 minutes.
  3. Make the patties:
    1. Once the lentils are cooked, add them to a food processor together with the cooked vegetables, spices, parsley, ground flax, and flour. Pulse a few times until combined. The mixture should have texture. Do not overmix. Let stand for 10 minutes to firm up.
    2. You should be able to shape these into patties. If necessary, add more flour.
    3. Form 10 larger or about 18 smaller (falafel-sized) patties.
    4. Heat a small amount of oil in a pan over medium-high heat and cook patties in batches, browning for about 3 minutes on each side.
  4. Serve with the dip of your choice. If using for falafel, see our tzatziki sauce recipe. 

Adapted from ElaVegan.

Categories
Dessert Family Friendly Snacks

Snickers Bites

Snickers Bites

…and we love the 2-minute version of this recipe, skip melting the chocolate and, instead, sprinkle the chocolate chips on top of the nut-butter-filled date. No need to freeze – just eat immediately and enjoy!

Ingredients:

  • 12 Medjool dates
  • 1/2 cup crunchy all-natural almond butter (or your favorite nut or seed butter), refrigerated to firm-up
  • 2 Tbs coarsely chopped peanuts (or other favorite nut or seed)
  • 1/4 cup dark chocolate chips
  • sea salt flakes, to taste (optional)

Instructions:

  1. Using a paring knife, carefully cut a lengthwise slit into each date and remove the pits.
  2. Fill each date with chilled nut butter and place on a small baking sheet.
  3. Freeze for 15 minutes to set.
  4. Meanwhile, in a microwave-safe bowl, melt the chocolate chips by microwaving for 30 second intervals, stirring between each interval.
  5. Drizzle the dates with melted chocolate and sprinkle with chopped peanuts (and sea salt flakes if desired).
  6. Serve immediately and refrigerate leftovers in a sealed container.
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