Protein-Filled Plant-Based Snack Recipes - dummies

Protein-Filled Plant-Based Snack Recipes

By Marni Wasserman

You have plenty of friendly plant-based options from which to choose for your snacks. If you are concerned about the amount of protein in your diet, or you’re wanting to boost your protein intake, try the following snack options.

Super Brazil and Goldenberry Trail Mix

Preparation time: 5 minutes

Yield: 2 servings

1 cup brazil nuts, chopped

1 cup unsweetened coconut flakes

1/2 cup goldenberries

1/4 cup goji berries

1/2 cup pumpkin seeds

pinch of sea salt (optional)

  1. Place all the ingredients in a large glass jar or container and shake!

Per serving: Calories 1,014 (From Fat 792); Fat 88g (Saturated 37g); Cholesterol 0mg; Sodium 273mg; Carbohydrate 42g (Dietary Fiber 14g); Protein 25g.

Swap out the brazil nuts for cashews for a decadent taste. You can also add some dairy-free dark chocolate chips or cacao nibs to get your fix of chocolate. To make this snack nut-free, choose sunflower seeds instead of brazil nuts.

Goldenberries and goji berries are different than your typical raisin or apricot (which can also be used). They are more tart and tangy than sweet. Both are superfood fruits with protein, antioxidants, and fiber. They can be found at health food stores.

Happy Hemp Loaves

Preparation time: 20 minutes

Cook time: 15–20 minutes

Yield: 6–8 servings

1/2 cup hemp flour

1 cup brown-rice flour

1/2 cup coconut flour

1 teaspoon baking soda

1 teaspoon baking powder

6 tablespoons virgin coconut oil, warmed slightly to liquefy

1/4 cup maple syrup

1/2 cup organic applesauce or pureed apples

1 banana, mashed

1 tablespoon ground flax mixed with 3 tablespoons water

1 teaspoon vanilla

1/4 cup blueberries

pinch of sea salt

  1. Preheat the oven to 350 degrees F.

  2. In a large bowl, combine the hemp flour, brown-rice flour, coconut flour, baking soda, and baking powder. Set aside.

  3. In another bowl, combine the oil, maple syrup, applesauce, and banana and beat until well mixed.

  4. Add the flax mixture and vanilla to the wet mixture and mix well.

  5. Add the wet ingredients to the dry ingredients, then add the blueberries. Mix until just blended.

  6. Pour the batter into 6 to 8 mini loaf pans greased with coconut oil so they’re half full. Press the batter down to flatten. Bake for 15 to 20 minutes.

  7. Remove the loaves from the oven and allow to cool on a baking rack.

  8. Serve with a tablespoon of almond butter or apple butter and a glass of water or almond milk for a tasty, high-protein snack.

Per serving: Calories 368 (From Fat 153); Fat 17g (Saturated 13g); Cholesterol 0mg; Sodium 379mg; Carbohydrate 50g (Dietary Fiber 11g); Protein 8g.

These loafs tend to crumble a bit because they are gluten-free (the flours absorb more moisture). So be sure to press them into the loaf pans so they don’t crumble as much when they come out of the oven.

Instead of blueberries, try mixing in raisins or dairy-free chocolate chips.

The high fiber content is why you should serve these with something to drink. They need some liquid to move through your body.

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.

You can also use the Homemade Hempseed Milk in place of Step 1 (see later recipe), or use another type of nut or seed for variation.

Coconut oil is a great addition to this smoothie; however, it tends to clump up a bit when combined with ice. You can use coconut butter instead, which has a creamier texture (like a nut butter) with all the fiber intact. Either will work, and both taste delicious.

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.

These apple-cinnamon bites keep for up to two months in the fridge or freezer. They taste extra great right out of the freezer!

Homemade Hempseed Milk

Preparation time: 5 minutes

Yield: 6 servings

1 cup hempseeds

4 cups water

1 tablespoon coconut oil

2 tablespoons maple syrup or coconut nectar

1 teaspoon vanilla-bean powder, or 1/2 teaspoon vanilla extract

1 teaspoon cinnamon

  1. Place all the ingredients in a high-speed blender and blend for at least 1 minute.

Per serving: Calories 263 (From Fat 189); Fat 21g (Saturated 26g); Cholesterol 0mg; Sodium 6mg; Carbohydrate 9g (Dietary Fiber 4 g); Protein 13g.

Try swapping out the hempseeds for almonds, Brazil nuts, sunflower seeds, or macadamia nuts. If you swap out the hempseeds for a nut with skins, you@’ll need to strain the milk with a fine mesh colander, cheese cloth, or nut-milk bag to remove the skins from the liquid.

This milk can be stored for up to four days and keeps best in the refrigerator in a glass jar.

You can substitute this milk measure for measure in most recipes that call for dairy milk.