Whether you’re getting your children back to school or starting an evening class yourself, switching gears from summer training to fall and winter activities, or just settling into your routine after the lazy days of summer, you need food that will energize you, quickly. You’re likely in need of snacks you can make and take on-the-go, that taste good while providing you the energy you need to get through your to-do list. These are my top plant-based snacks that come with me — whether I’m traveling for work or pleasure or just trying to tackle my daily goals.
Nutrient dense trail mix. You won’t find chocolate candies in my trail mix. Instead you’ll find nuts, seeds, coconut and dried fruit — packed with fiber, protein and healthy fats. I often add SaviSeeds (sacha inchi seeds) into my trail mix because they’re the highest plant-based source of essential fatty acids — 17 times more omega-3s than salmon.
Fall- inspired smoothies. Even though it may be getting colder (although not here in Southern California), smoothies can still be a nutrient-dense addition to your day. I pack my smoothies with dark leafy greens (kale is a hardy vegetable that is seasonal this time of year), plant-based protein (multisource complete protein blend or hemp seeds), plant-based omega-3s (SaviSeeds, chia or flaxseeds), frozen fruit and non-dairy milk. This smoothie isn’t high in calories, but it’s packed with vitamins, minerals, phytonutrients, protein, healthy fat and fiber: everything you need to take on your busy day. Sometimes I’ll start my day with this smoothie, or I’ll make it in the morning and keep it refrigerated until I can eat it as a snack later in the day.
[Read: Green Smoothies 101: Health Benefits and Recipes .]
Seasonal fruit and soaked raw almonds. In most areas of the country, now is the perfect time to reach for an apple or pear. You can even go pick your own — making it hyper-local fast food. I’ll often have a piece of fruit in my backpack, and a reusable container of soaked almonds. Soaking helps make almonds more digestible while retaining their natural enzyme level. Simply soak raw almonds overnight, rinse well and then dry in a dehydrator or oven at a very low temperature.
[Read: Tasty, Healthy Ways to Use Raw Cacao .]
Kale chips. I love seeing kale chips almost as prevalent as potato chips in natural health food stores these days. This crunchy low-calorie snack is high in nutrition. If buying a prepackaged variety, check the ingredient list to make sure every ingredient is something you would add in your own kitchen. You can also very easily make your own by de-stemming kale leaves, tearing into large pieces and tossing with extra-virgin olive oil or unrefined coconut oil, a touch of sea salt and pepper. Then lay them onto a dehydrator sheet or baking sheet and dehydrate or bake until they are crispy. You can play around with different flavors — like adding garlic powder and nutritional yeast to make a cheese-y variety.
[Read: America’s Next Top Superfood .]
Mini meals. Don’t feel like your snack has to fit into standards that you find on the shelves of your grocery store for “snack foods.” A snack is really just a mini meal. If you make leftovers from dinner, consider having a small portion as a snack. If you’re full before you finish breakfast, save it for later and enjoy it as a snack. Packing a bento box or other food storage container in the morning with little bites will help you graze healthfully throughout the day.
For more plant-based snack ideas, as well as comforting fall dishes and smoothies you can savor any time of the year, visit the Vega Recipe Center or check out my latest book “Thrive Energy Cookbook.” Here’s to turning over a new leaf for your health this season.
[Read: 6 Healthy Foods Worth Splurging On .]
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