Veggie Staples

dairy free, gluten free, refined sugar free, plant based recipes

Protein Packed Apple Snack Bites

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If there is ever way to pack in some extra protein for a snack, I’m looking for it. As someone who doesn’t eat much more than fish, I add it in when I can. Have you ever heard of Manitoba Hemp Hearts? Manitoba is a company that makes hemp hearts, an amazing plant based protein made from hemp seeds! I love using them in everything from baking to smoothies, to give food a subtly nutty flavor or an extra crunch! Yum! Each serving has 10 grams of protein, and 10 grams of Omega 3 & 6! Amazing!

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As a mom of a 1 year old, I’ve always got snacks with me. Between my husband and my daughter, someone is always hungry (or hungry). After making your own almond butter (super easy and inexpensive, directions below), swirl in some hemp seeds to make it crunchy and add more protein! And then dip your apple slices in more hemp hearts once you slather them in almond butter too! This is a really awesome snack packed full of protein that everyone in my whole family can munch on while we’re out! Everyone wins and we’re all eating something healthy!

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Protein Packed Apple Snack Bites
Author: 
Recipe type: snack
Prep time: 
Total time: 
Serves: 3 apple snacks
 
Ingredients
  • 3 cups raw almonds
  • *optional: 2 tablespoons of honey or oil for sweetness or creaminess
  • 4 tablespoons Manitoba Hemp Hearts
  • 3 apples, washed and sliced
Instructions
  1. If making your own almond butter, blend almonds in blender or food processor until smooth. Stopping as needs to push down what has stuck to the sides with a spatula or spoon (blend in honey, oil or extra hemp seeds if desired)
  2. Once apples are washed and sliced, dip in almond butter and roll them into the hemp seeds (1-2 tablespoons at a time)
  3. I doubt the snacks will last 24 hours (in the refrigerator) but you can try!
  4. *recommended to store your almond butter in the fridge!

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No Bake Peanut Butter Apple Bites

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Well, my marathon is now over and I’m back in blog mode. Marathon training is time consuming! But I had so much fun accomplishing such a lofty goal - and finished with a smile on my face!

I had the opportunity to hook up with Peanut Butter & Co. - White Chocolate Wonderful anyone? They have a side company called Mighty Nut and have tons of awesome flavors! They just came out with powdered peanut butter, and I had the opportunity to try the Flax & Chia! Just delicious! I will be using this in a lot of my recipes, and definitely in my banana smoothies! I developed this no bake peanut butter apple bites recipe so I had easy, healthy snacks this week to munch on while I get back into my groove. Peanut butter and apples are probably one of my favorite snacks anyways, so why not make them into a snack bite?! These are perfect for kids, adults, and for on the go! And best of all, they are gluten free and vegan! Does it get any better than that?

I’m also hosting a mighty nut giveaway!! Find Mightynut on Twitter or Instagram (@GoMightyNut) and follow them, tweet about the giveaway (ex: I would LOVE to create recipes with @GoMightyNut! #EatMighty @fitapproach #sweatpink mightynut.com) or pin a photo from Mightynut.com!

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No Bake Peanut Butter Apple Bites
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 12
 
Ingredients
  • 3 apples, peeled and finely chopped
  • 1 cup gluten free oats
  • ¼ cup Mighty Nut powdered peanut butter (I used flax & chia)
  • 1 teaspoon vanilla extract
  • 1 tablespoon honey
  • 2 tablespoons Peanut Butter & Co peanut butter
Instructions
  1. Peel and finely chop apples
  2. Add all ingredients into a bowl and mix until well combined
  3. Roll small handful of mixture into a ball for easy snacking! (Mine batch made 12, amount will vary based on how big you make the bites!

 

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meg

Peanut Butter Cranberry Protein Bites

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With all of my running lately (in case I forgot to mention it, I’m training for my first marathon in October. Sometimes I wonder what I’m really thinking!), I’m needing easy, go to snacks for post run munching. These peanut butter cranberry protein are easy to carry with me, they travel well and they taste good. Plus, they really fill me up! All that protein from the protein powder, the peanut butter, dates and nuts. I left out the chocolate on these because if I’m out and about I dont’ want to worry about something melting in my purse or bag (and they are way less messy this way, too). The cranberries give them a beautiful hint of sweetness. Nutritious and delicious!

I could probably eat these all day. When I went to go shoot the photos for this post - look who jumped in?! Zoey just took her first steps this week, if we thought we were in trouble before, I think we were just fooling ourselves… What does this girl not find that is dangerous?
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You can swap out any protein powder for the one I used (I like this plant based powder, it’s plain, so I can add it to anything). I also love this peanut butter powder, there is nothing added to it, although I know a lot of people love this one (which would work just fine)! I know you will just love these for an anytime snack, just like Zoey & I do!!

meg

5.0 from 1 reviews
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Peanut Butter Cranberry Protein Bites
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 15 snack bites
 
Ingredients
  • 1 cup dates, pitted
  • ½ cup raw almonds
  • ¼ cup raw sunflower seeds
  • ¼ raw pumpkin seeds (pepitas)
  • ¼ cup (reduced sugar) dried cranberries
  • 1 scoop protein powder
  • 3 tablespoons jif powdered peanut butter
  • 1 tablespoon cinnamon
  • 1 tablespoon vanilla extract
  • water (if needed)
Instructions
  1. Buzz almonds (or nut of choice) and seeds in food processor or blender until fine
  2. Add remaining ingredients and buzz until the ‘dough’ begins to form a ball
  3. If the ‘dough’ is not solidifying, add 1 tablespoon of water (or non dairy milk) at a time until the dough does become a ball
  4. Remove dough from food processor or blender and divide into 15 equal balls (rolling each of the 15 sections into a ball, or 31 grams for each ball for each serving)
  5. Chill in the refrigerator & enjoy

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Vegan S’mores Smoothie

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What is better than s’mores on a summer night? Not too much, right? I do really love a gooey s’more every once in a while, but most of the ingredients aren’t very good for you, unfortunately. A little splurge every once in a while isn’t so bad, but if there’s a way that I can make them healthier, I’m going to do it! (and that way I can have a few more). This smoothie was inspired by the s’more, the perfect summer treat! Just as decadent, though. I used So Delicious Coco Whip as the ‘marshmellow’ (really awesome cool whip that is vegan that So Delicious just came out with). I highly recommend it if you haven’t already tried it! But I really love either The Urban Poser’s or 100 Days of Real Food’s marshmallow recipe if you want to use the real deal (and both really easy to make). I promise you will really love this recipe!

What is your favorite summer treat?

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Vegan S’mores Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Total time: 
Serves: 2 smoothies
 
Ingredients
  • 1 cup So Delicious Coco Whip or 4 homemade marshmellows
  • 1 cup non dairy milk
  • 4 gluten free graham crackers (homemade or store bought)
  • 1 tablespoon raw cocao powder
  • Enjoy Life Chocolate Chips (to sprinkle on top if desired) feel free to add some in the smoothie if you want!
  • ice to taste
Instructions
  1. Place all ingredients in a blender & serve immediately

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Perfect Summer Salad

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Summer is officially here! (well, it has been for a while). What is your favorite summer activity? It’s never officially ‘summer’ for me until we’ve headed to the cape at the end of June, and we stay the entire month of July. It’s been cool, but we’re having a great time so far!

Also FYI for anyone living around Marylou’s, they now carry stevia and almond milk!! Yahoo! Anyways….

This is the perfect summer salad - and my go to when I’m hosting dinner, or I need to bring something over to a party! Easy, simple, and a very light dressing to accompany it. You can make it this way, or make it your perfect summer salad by adding (or subtracting) whatever ingredients you like. Mine incorporates red onion, tomatoes, cucumber, peppers, avocado and carrots. Sometimes it’s nice to have a lettuce free salad! What is your favorite salad ingredient?

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Perfect Summer Salad
Author: 
Recipe type: salad
Prep time: 
Total time: 
Serves: 4
 
Ingredients
  • 1 avocado, sliced and cubed
  • 2 large tomatoes, washed and cubed
  • 1 cucumber, washed and cubed
  • ½ cup shredded carrots
  • 1 peppers, washed and cubed
  • ½ cup red onion, washed and chopped
for the dressing
  • 2 lemons, juiced
  • 2 tablespoons organic italian seasoning
Instructions
  1. Wash and chop all vegetables as needed or desired
  2. Place all ingredients in a bowl and toss with lemon juice and italian seasoning
  3. Serve immediately

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Almond Butter Banana Yogurt Parfaits

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So on Monday May 4th, I started the 21 Day Sugar Detox (level one). Great book by a great author, Diane Sanfilippo. I don’t eat a lot of sugar to begin with (a little stevia in my coffee & some dark chocolate, usually after dinner) but I am 13 pounds away from my goal weight (pre Zoey) and I have not lost but a mere few pounds in the past month. I’m hoping this helps jump start whatever is making me plateau despite HIIT workouts, lifting weights, and macro/calorie counting.

I’m starting with Level 1 this go around (there is also level 2 & 3). Level one includes plain yogurt, green bananas & green apples in moderation. These are my go to fruits anyways, so score! This almond butter banana yogurt parfait is a really great snack that is incredibly filling. It’s really easy and I made them in small 8 ounce mason jars I picked up at Target (find the same ones here) so I had go to snacks for the week! You can layer with more bananas or almonds (cashews and peanuts are no-no’s, walnuts, pecans & seeds are all okay). What is your favorite low sugar/no sugar snack?

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Almond Butter Banana Yogurt Parfaits
Author: 
Recipe type: snack
Prep time: 
Total time: 
Serves: 1 jar
 
Ingredients
  • 5 ounces plain non dairy yogurt (lowest sugar content possible)
  • 2 ounces banana, sliced
  • 1 tablespoon cinnamon
  • 2 tablespoons slivered almonds
  • 1 tablespoon almond butter
Instructions
  1. Place half container (2.5 ounces) into the bottom of the mason jar
  2. Add 1 ounce banana, 1 tablespoon slivered almonds, almond butter & ½ tablespoon cinnamon on top of the yogurt
  3. Add the rest of the yogurt on top of ingredients
  4. Top with one tablespoon cinnamon & 1 tablespoon slivered almonds
  5. Place top on mason jar & store in the fridge up to 5 days or enjoy immediately!

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No Marshmallow Rice Crispy Treats

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My husband loves rice crispy treats. As in, I make them, and they are gone within the day. It’s a pretty crazy addiction (along with all his other sweet treats). But, unfortunately, marshmallows are not very good for you, and making them on your own is not easy! So, I thought, what could I use that I know would be a good marshmallow substitute? Honey, for sure (I didn’t try my two batches with maple syrup, so I’m not sure that it would work). These were just as awesome with no marshmallows! Husband approved, and I added chocolate chips to the second batch for hint of extra sweetness! Yum! These no marshmallow rice crispy treats are a great alternative so the normal ones - full of processed ingredients! I also used Enjoy Life’s Crunchy Flax Cereal for the ‘rice crispies’. I am a huge advocate for their foods, free of the top 8 allergens (especially gluten & dairy free! I always use their chocolate chips)! You could also swap out half of the honey for some sort of nut butter to help the cereal stick together. What is your favorite indulgence?

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No Marshmallow Rice Crispy Treats
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 12 bars
 
Ingredients
  • 1 box enjoy life crunchy flax cereal
  • ½ cup honey (or ¼ cup honey, ¼ cup nut butter)
  • ½ cup Enjoy Life Chocolate Chips
  • 3 tablespoons coconut oil
  • 1 teaspoon vanilla extract
Instructions
  1. Pour cereal in a large mixing bowl
  2. Melt honey, coconut oil & vanilla on a pan on low
  3. Pour honey mixture over cereal until evenly distributed
  4. Add in ½ cup chocolate chips and mix well
  5. Place rice cereal mixture in a 9 X 9 inch pan, pressing down until flat and even
  6. Place pan in the refrigerator for at least one hour
  7. Cut into 12 squares and serve
  8. Best if left refrigerated

 

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Roasted Lemon Cayenne Cashews

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More snacks, anyone? I love my nut & seed bars, but I’ve been eating them for 3 weeks & I need a little break! Last week I posted a recipe for roasted cinnamon vanilla cashews, which are more dessert like! This week, I thought I’d bring you something savory, like these great roasted lemon cayenne cashews! Do you like roasted nuts? One of my favorite things to do in the fall is roast pumpkin seeds in sea salt from all our pumpkins (find that recipe here)! If you are allergic to cashews, or just don’t like them, you can always swap them out for almonds, or even seeds instead, using the same method. Do you ever soak your nuts in any extracts? What do you use and what is your favorite? Sweet or savory?

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Roasted Lemon Cayenne Cashews
Author: 
Recipe type: snack
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 1 cup raw cashews
  • ½ cup lemon juice
  • ½ cup water
  • 1 tablespoon cayenne (+ more if you like them extra spicy)
Instructions
  1. Place cashews in a bowl overnight to soak in ½ cup lemon juice & ½ cup water
  2. *add cayenne to water mixture if you like it spicy!
  3. In the morning, spread nuts out on a paper towel to thoroughly dry (a few hours)
  4. Preheat the oven to 200 degrees
  5. Place nuts on a silpat and spread out evenly
  6. Sprinkle with 1 tablespoon or more of cayenne
  7. Roast in oven for 3 hours

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Roasted Cinnamon Vanilla Cashews

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Do you need new snack recipe ideas? Per the request of followers & friends, I’m still on a mission to get you more snack recipes! These roasted cinnamon vanilla cashews are easy, but take a long time in the oven (and are totally worth it). I’m tempted to say a dehydrator might work, but I haven’t tested it yet, so I can’t be sure! These require you to soak, dry, and then bake for a few hours at low temp to get crunchy. But who doesn’t love the sweet combination of cinnamon and vanilla? Do you love the smell of roasted nuts like I do? It makes me think of my days living in Boston and New York City with the street vendors. Delicious! Although a little bit time consuming, the end result is magical! Feel free to double, triple or even quadruple this roasted cinnamon vanilla cashew recipe - or use almonds!

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Roasted Cinnamon Vanilla Cashews
Author: 
Recipe type: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 1 cup raw cashews or almonds
  • ½ cup pure vanilla extract
  • ½ cup water
  • 2 tablespoons cinnamon (or more, if you like)
Instructions
  1. Place cashews in a bowl overnight to soak in ½ cup vanilla extract & ½ cup water
  2. *add cinnamon to water mixture if you like extra cinnamon!
  3. In the morning, spread nuts out on a paper towel to thoroughly dry (a few hours)
  4. Preheat the oven to 200 degrees
  5. Place nuts on a silpat and spread out evenly
  6. *Sprinkle with 2 tablespoons (or more) of cinnamon
  7. Roast in oven for 3 hours
  8. Allow to cool before serving

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Inspiralized Cookbook & Coupons Giveaway

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I think one of my favorite cooking items that has come into kitchens in the past few years has been the spiralizer. Have you ever heard of one? If not, get to it! They are the best! You can make almost any vegetable into noodles, which is much healthier than pasta and you can have lots more for the same amount of calories! My personal favorite is sweet potato, but you can use zucchini, white potato, carrots. Pretty much anything. They really are just awesome. They can also turn a salad into something a little more fancy, because you can spiralize cucumbers!

Ali Maffuci has teamed up with TuttoRosso Tomatoes and they are giving away lots of great prizes every week! You can enter for your chance to win a copy of Ali’s new book Inspiralized, and then head over to TuttoRosso’s website to win one of her Spiralizers, aprons & other awesome kitchen gadgets! Enter to win your copy of the new Inspiralized Cookbook & Free Product Coupons for Tuttorosso Tomato products below the recipe! Good luck! (and if you don’t win, I highly suggest buying the book anyways!)

Today I am sharing an amazing recipe for Al Fresco Zucchini Pasta Salad! Really delicious & super easy to make! I’ll also bet that no one would ever believe that this isn’t pasta!!


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Inspiralized Cookbook & Coupons Giveaway
Author: 
Recipe type: Entree
Cuisine: Pasta Salad
 
Ingredients
  • 1 28 ounce can tuttorosso dice tomatoes, drained
  • 1 medium yellow bell pepper
  • 3 medium zucchini, blade B, noodles trimmed
  • 1½ cups fresh broccoli florets
  • 1 large carrot, peeled, blade C, noodles trimmed
  • ¼ cup white wine vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon italian seasoning
  • 1 teaspoon dijon mustard
  • ⅛ teaspoon garlic powder
  • salt & pepper to taste
Instructions
  1. Bring a large saucepan filled halfway with water and a pinch of salt to boil
  2. Add broccoli and carrots and cook for 3 minutes
  3. Drain and rinse broccoli and carrots with cold water to stop cooking
  4. Combine vinegar, olive oil, italian seasoning, mustard, salt, black pepper, and garlic powder to a screw top jar
  5. Cover mixture and shake well
  6. In a large bowl, combine zucchini noodles, broccoli, carrots, diced tomatoes and yellow bell pepper
  7. Shake dressing and pour over zucchini pasta mixture
  8. Toss gently to coat
Nutrition Information
Calories: 111 Fat: 5g Trans fat: 0 Carbohydrates: 14g Sodium: 254mg Fiber: 4g Protein: 4g Cholesterol: 0mg

 

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