Recipes – Healthy Vegan Snacks

Who doesn’t love to snack, and if your snacks are healthy, then you can have even more!

Celery /carrot / raw zucchini/cucumber sticks – wash and fill/dip into peanut or other nut butter (preferably Aussie-grown nuts, thankyou Dick Smith!). Munch.

Corn – Steam/boil cobs for 5-10 mins – experiment with flavourings you have on hand.

Edamame – A really popular snack in Japan, they are also loved in the USA and the UK.  Edamame (ed-a-mu-may) are boiled young soy beans in the pod.  Available in packets in the freezer of some asian supermarkets, they are quick and healthy and much yummier than they sound.  Just defrost in water, drain and sprinkle with salt.  Don’t eat the pods!!  Just hold the back ‘seam’ of the pod up to your mouth and squeeze the beans into your mouth.

You can also pimp your beans – fry them in a pan with oil, soy sauce, garlic and chilli -still don’t eat the pods though!  They serve this at Wagamama – delicious!! Also try this with Broadbeans…remove the outer pod but no need to remove the skin of the beans…ever!

Popcorn – Put about 5mm of oil (I use coconut oil) in a saucepan at reasonably high heat.  When it is hot, tip in popcorn to cover the bottom of pan.  Put on lid but allow moisture to vent out.  Shake occasionally while its going off. Leave heat turned up right until the popcorn is pretty much popped out(ie no pops for a few seconds after initial explosive popping. Tip straight out of pan  into bowl so the bottom won’t burn.  Mirowave popcorn is salty and over-packaged…go old skool!!

Then you can sprinkle over salt or massel stock for savoury or icing sugar and cinnamon powder for sweet. I give it an extra spray of macadamia oil too.

Munch

Eggplant or avocado ‘sashimi’ –  cut the eggplant into thin (5mm) slices and cook til golden on cafe style sandwich press or cut in half and roast face down under grill or in oven until soft right through. Slice eggplant or avo and serve with wasabi and soy dipping sauce.

Strawberries – lovely dipped in balsamic vinegar!

Carrot sticks dipped in balsamic vinegar and oil or with home-made dips.

Dips – Dips follow no rules but the rule of what you have available, just combine a base, liquid and seasoning of your choice

Base – Beans/lentils/chickpeas/carrots/beetroot/pumpkin (cooked)

Liquid – Olive/Macadamia oil/coconut cream/tahini plus lemon/lime juice (+water)

Seasoning – Garlic (raw and freshly minced), roasted curry/cumin powder,fresh or dry herbs,stock powder, salt and pepper.

Method – Put your chosen ones into the blender (or preferably use a stick mixer) with enough liquid to get it to a dip-like consistency

Don’t forget guacamole – avo, lime or lemon juice, diced tomato and onion, salt and pepper and maybe some cumin or chilli.

Toast – Mighty Mite (or your Mite of choice!) and Avocado

– fried tomato slices +garlic mushrooms and Mite of your choice

Almonds – soak raw ones overnight in soy sauce and water. Drain and Eat. They will have a coconutty texture when done this way.

Put soy sauce on raw almonds and grill till cooked, turning regularly.  They will crunch up when they cool down.

Boiled Peanuts – an old Qld bushie’s snack.  Buy raw peanuts in the shell (or out) and boil til soft in lots of salted water.  They take quite a while (maybe 45+ mins?) and are something people either love or hate (I LOVE them, hope you do!).  They go off quickly, so keep refrigerated.

Garlic Toast – the simplest and bestest!

This will keep the vampyres at bay!

Garlic – use one or two raw, fresh cloves finely minced or grated

Olive oil or preferably macadamia oil (same section in the supermarket)

Bread – sliced bread, Turkish split in half or Lebanese flat bread cut in half along the diameter and fold these halves gently into half with the pale side facing out.

Toast lightly in the toaster. Put on a bit of oil. Rub on a thin amount of raw garlic and a sprinkle of salt. Eat! No need to toast again.

A few Italian herbs can be sprinkled on to ‘pimp’ it.

Chickpea Pancakes – Socca.

Oddly enough, these aren’t from India but are actually eaten in parts of France and Italy. And now Australia!

As much as I am not keen on non stick cookware, if you use it anyway, this is one recipe that really benefits from it! I make it in stainless steel- it can get a bit ugly, but still tastes great!

Besan (chickpea) flour

Water

Mix together and leave for half an hour. You will think you have made it too wet…you haven’t!

Sliced tomato, olives, basil, herbs, anything you like!

Put some good oil into your frying pan, then pour in the batter. Sprinkle on your toppings and leave to cook until the edges and bottom are starting to brown nicely. (They call this kitsune-iro – ‘fox-colour’ in Japan, to describe when something is fried until perfectly golden).

Put under the grill to finish off the top and serve! Great with sweet chilli sauce.

Buckwheat Pancakes are another great way to ‘mix up’ the grains that you are eating. There will be lots of recipes on line.

Tempeh (Tem-pay)

Generally soy products are not that ideal in large to eat due to phytochemicals present in the beans to prevent them from being eaten by hungry ‘vegators’! The bad elements of soy can be neutralised through the fermentation process. This means that good quality miso and Indonesian tempeh are on the ‘safe’ list. Tofu which is not fermented should be limited to occasional serves only.

Tempeh is made from whole beans that have been allowed to ferment under controlled conditions. The beans then stick together and make little blocks that look like pebble-crete! Black spots on it are normal and safe to eat.

Quick Snack Style

Tempeh

kecap manis (pronounced ketchup munis)

lime

Slice the tempeh into 1/2-1cm strips.

Fry in good oil. When it is golden on each side, pour on some kecap manis. Very quickly flip that side to caramelise. Serve with wedges of lime.

Another great way to use tempeh is either alone with satay sauce with a number of other ingredients to make Indonesian Gado Gado.

Thai food often calls for fish sauce… just substitute it with soy sauce.

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