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7 Practical Vegan Snacks For A Healthy Diet

Wed, May 06, 20

For January this year, Veganuary, a UK-based charity that encourages people to follow a vegan diet throughout the first month of the year, estimated that approximately 350,000 people signed up for the challenge. In recent years, veganism and vegetarianism have risen as a possible solution to reducing greenhouse gas emissions.

According to a 2016 report from the University of Oxford, the world’s food-related emissions would drop 70% by 2050 if -and only if- everyone ditched meat. Now, there are many catches to this. First of all, there are many potential risks to following a vegan diet - if done incorrectly.  Although the vegan diet is considered to be higher in fiber and lower in cholesterol and salt, the lack of vitamin B12 has always been a common concern.

A 2020 BBC Future news report that explores the up and downsides of having a vegan diet stated that such vitamin requirements can be easily met through the consumption of fortified plant-based milks and B12 supplements. The experts cited in the report concluded that “the vegan diet is much like any other (…) - depends on the foods you eat”, the environmental benefits it offers in the current scenario has become very attractive to many people.

vegan snacks

A healthy vegan diet includes food of every color.

If you’re curious enough to go vegan (for at least a week!), we’ll tell you a secret: get plenty of snacks! Snacking, even in vegan and vegetarian diets, is necessary to speed up your metabolism and maintain a steady amount of energy throughout the day. It’ll make the change easier for you.

The only problem is that snacks, like meals, can take time. To keep you from spending a lot of time in the kitchen, here are a few vegan snacks ideas. 

Walnut Mix (Any Nuts, Really)

Nuts are an ideal nutritional snack because they have a lower risk of heart disease and can help prevent certain cancers, depression, and other diseases. Despite being relatively high in fat, nuts are very satisfying. What's more, several studies suggest that eating nuts in moderation can help you lose weight.

Nuts are an ideal food because they have the perfect balance of fat, protein, and healthy fiber. What's more, a 28-gram serving has 180 calories. They are also delicious and do not require refrigeration, making them the perfect food to carry around in your bag when you are away from home.

Red Pepper And Guacamole

Red peppers are extremely healthy: they are nutritious and rich in antioxidants such as beta-carotene, capsaicin and quercetin. They also contain a lot of vitamin C. So if you're looking for the perfect snack, combine a large red pepper with 85 grams of guacamole. And for an additional kick, a little bit of Zazel’s Chile Perro for a snack that feels more like a treat!

Vegan Yogurt and Red Fruits

Vegan yogurt and red fruits are a delicious and nutrient-packed snack. On the one hand, plant-based yogurt (such as coconut yogurt) is high in protein and sugar. Red fruits, on the other, are one of the best sources of antioxidants in the world. 

Combining 100 grams of yogurt with half a cup of mixed berries provides a decent amount of protein. At Local Keeps, we add our personal twist to this snack: instead of red fruits, we prefer JyM Blackberry and Apple Jam. It’s such a delightful combination you won’t get enough of!

vegan snacks

JyM Jaleas y Mermeladas are made with all natural ingredients.

Apple Slices With Peanut Butter

Apples and peanut butter are definitely a winning combination. Apples are high in fiber antioxidants and polyphenols that improve intestinal health and reduce the risk of heart disease. Peanut butter may also have additional benefits for heart health, as it has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides.

That said, peanut butter is quite high in calories. Although it has not generally been linked to weight gain, it is best consumed in moderation. A medium apple with 1 tablespoon of natural peanut butter provides a good balance of sweet flavor with crunchy or creamy textures at less than 200 calories.

Dark Chocolate and Almonds

Dark chocolate and almonds are a rich, satisfying and easy-to-carry snack. Dark chocolate is loaded with flavanols that can reduce blood pressure and the risk of heart disease, as long as the chocolate contains at least 70% cocoa solids. 

Almonds are rich in heart-healthy monounsaturated fats and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight. Both dark chocolate and almonds are high in magnesium. One ounce of each provides about 300 calories in total, depending on the cocoa content.

Our take on this snack is Sibú Chocolate’s Organic Chocolate Covered Macadamia. It’s so decadent you hardly remember it forms part of your daily diet!

vegan snacksThe perfect snack is one that can also be a dessert.

Celery Sticks With Hummus

Celery sticks with cream cheese are a classic low-carb snack. Celery contains luteolin, an antioxidant that reduces inflammation and may also help prevent cancer. The addition of cream cheese makes celery sticks a delicious and satisfying snack. Five small celery sticks with 60 grams of cream cheese contain less than 200 calories.

Kale Chips, the King of Vegan Snacks

Kale is incredibly healthy because it's loaded with fiber and antioxidants like quercetin. These compounds lower blood pressure and may reduce the risk of colon cancer. To make kale chips, you need a cup of bite-sized kale leaves, a tablespoon of olive oil, and half a teaspoon of salt. Mix all the ingredients in a bowl. Place the cabbage pieces on a lined baking sheet and bake at 175° C for 10 to 15 minutes.

This recipe is easy enough to make. However, if you don’t want to make them yourself, you can still munch away some Costa Rica healthy food with Nunu Foods Dehydrated Kale Chips.

At Local Keeps you can buy healthy snacks online to keep up with your daily exercise routine. Navigate our categories or write to us at galit@localkeeps.com if you have any questions! 

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