Plant-Based Snack Recipes for Energy and Endurance - dummies

Plant-Based Snack Recipes for Energy and Endurance

By Marni Wasserman

People today are more mobile and more active and have to cram more into each day than ever before, which means more fuel is needed to keep going. Try some of the following plant-based snacks to provide that needed energy.

Chocolate Banana Super Smoothie

Preparation time: 4 minutes

Yield: 2 servings

2 cups water

3 tablespoons hempseeds

2 tablespoons soaked goji berries (soak for 10 minutes)

1 tablespoon coconut oil or coconut butter

1 tablespoon cacao powder

1 tablespoon almond butter

2 tablespoons cacao nibs

1 to 2 scoops plant-based protein powder

2 tablespoons chia seeds

1 tablespoon coconut nectar

1 cup ice

1 banana, frozen

  1. To make a quick hemp milk base, blend the water and hempseeds in a high-speed blender until smooth.

  2. Add the remaining ingredients and blend until creamy and smooth.

Per serving: Calories 559 (From Fat 297); Fat 33g (Saturated 23g); Cholesterol 0mg; Sodium 25mg; Carbohydrate 51g (Dietary Fiber 13g); Protein 23g.

Apple Cinnamon Bites

Preparation time: 10 minutes

Yield: 10–12 servings

1/2 cup chopped dates

1/2 cup ground flaxseeds or hempseeds

1/2 teaspoon ground cinnamon

1/2 cup dried apple pieces, finely chopped

2 tablespoon flax oil or coconut oil

2 tablespoons apple butter or raw honey

2⁄3 cup oat flakes

1/4 cup crushed raw unsalted sunflower seeds, hempseeds, or pumpkin seeds

  1. Place the dates in a food processor and blend until they form a thick paste. Place in a large bowl.

  2. Stir in the flaxseeds, cinnamon, apple, oil, and apple butter, using a fork or your hands to combine. Add the oats last.

  3. Dampen your hands with water or a touch of coconut oil and form the mixture into small balls by the spoonful.

  4. Put the crushed seeds on a plate or tray. Roll the date balls across the seeds, coating them well.

  5. Place the balls on a plate and let them set in the refrigerator for 1 hour. Store them in a glass container for a quick snack.

Per serving: Calories 143 (From Fat 63); Fat 7g (Saturated 2.5g); Cholesterol 0mg; Sodium 22mg; Carbohydrate 19g (Dietary Fiber 4g); Protein 3g.

Almond Butter and Cinnamon Dip

Preparation time: 3 minutes

Yield: 2 servings

1/4 cup almond butter

1 teaspoon cinnamon

1 tablespoon raw honey or maple syrup

  1. Place all the ingredients in a bowl and stir with a fork or spoon to combine.

  2. Enjoy this dip with sliced apples, bananas, or pears for a nourishing and balanced snack. It can also be spread onto whole-grain toast, crackers, or rice cakes.

Per serving: Calories 231 (From Fat 162); Fat 18g (Saturated 2g); Cholesterol 0mg; Sodium 73mg; Carbohydrate 16g (Dietary Fiber 4g); Protein 7g.

This is a great dip to eat as an energizing snack before a workout.

Edamame Hummus

Preparation time: 8 minutes

Yield: 10 servings

2 cups cooked, shelled organic edamame beans

1/4 cup tahini

1/4 cup fresh-squeezed lemon juice

2 cloves garlic, minced

1 teaspoon chopped or minced ginger, or 1/2 teaspoon ground dry ginger

1 teaspoon tamari

1 teaspoon toasted sesame oil

2 tablespoons olive oil

1/4 cup water

1/2 teaspoon sea salt

black sesame seeds (optional)

  1. Combine the edamame, tahini, lemon juice, garlic, ginger, tamari, sesame oil, and olive oil in a food processor and blend until smooth.

  2. With the motor still running, slowly add the water and sea salt until the desired consistency is reached.

  3. Put the dip in a bowl and sprinkle with the black sesame seeds (if desired) and a few drops of sesame oil. Serve with brown-rice crackers.

Per serving: Calories 102 (From Fat 72); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 141mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 4g.

Sweet Pea Guacamole

Preparation time: 15 minutes

Yield: 10 servings

1 cup frozen organic green peas, or fresh when in season, blanched

4 green onions, cut into 2-inch slices

3 to 5 tablespoons fresh-squeezed lemon or lime juice

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon powdered garlic, or 1 clove fresh garlic, peeled

8 sprigs parsley

1 jalapeño chile pepper, finely chopped, or 1/4 teaspoon hot sauce (optional)

1/4 teaspoon sea salt

2 large ripe avocados

3/4 cup chopped tomatoes

  1. Put the peas, green onions, lemon or lime juice, cumin, coriander, garlic, parsley, jalapeño (if desired), and salt into a food processor and process until well blended and smooth.

  2. Cut the avocados in half, remove the pits, and scoop out the flesh into a medium mixing bowl.

    [Credit: Illustration by Elizabeth Kurtzman]
    Credit: Illustration by Elizabeth Kurtzman
  3. Mash the avocados and mix in the ingredients from the food processor.

  4. Stir in the tomatoes and adjust the seasoning to taste.

  5. Serve with organic corn tortilla chips, slices of jicama, or whole-grain crackers.

Per serving: Calories 66 (From Fat 36); Fat 4g (Saturated 0.5g); Cholesterol 0mg; Sodium 68mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 2g.