Vegan Healthy Snacks

Vegan Healthy Snacks

Apple/Pear Puree
Apple/Pear Puree topped with oat cream & roasted slivered almonds – Mr Tara’s favourite dessert!
4 organic apples
4 organic pears
Pinch of sea salt

Wash the fruit and top and tail the pears, slice them into bite size chunks. Use an apple corer and remove the core from the apples and slice them into similar size pieces as the pears.
Place in a pot with a little water and add a pinch of sea salt. Simmer on a very low heat until the fruit is soft, approximately 10 minutes. Blend to a cream in an upright blender or use a stick blender.

Serve in a martini glass. You can also top with some oat cream and chopped nuts if desired.– I always have this tasty dessert in glass jars in the fridge.

Pears are a high fibre, low-calorie snack, and they contain twice as much fibre as apples. Slice into salads, roast or bake whole for dessert.

Kale Crisps

This is one of my favourites. An easy healthy snack made in minutes. Preheat the oven to 180C/360deg. Tear the kale into bite-size pieces. Place on a baking tray and spray the kale lightly with some liquid aminos or shoyu. Bake for around 5 minutes or until crisp, watching carefully that the edges don’t burn

Toasted Seed Bars

The natural sweetness of brown rice syrup makes the seed bars a winner to satisfy the sweet tooth.

2 cups sesame seeds
2 cups pumpkin seeds
2 cups sunflower seeds
2 cups pine nuts
1/2 cup desiccated coconut
1/2 cup brown rice syrup
1/2 cup barley malt

In a dry pan, toast the seeds, nuts and coconut together at a low-medium heat.   When the seeds start to pop, turn off the heat. Warm the syrups together in a small saucepan until they start to form bubbles at the edges. Add to the seed mixture until you achieve a sticky consistency. Spread the mixture onto a wooden chopping board and flatten it down to achieve a thickness of about two inches. Leave to set then cut into small bite size squares.

Succulent Azduki Bean Brownies with Whipped Cashew Cream

2 x 15-ounce cans organic azduki beans, drained and rinsed
1 cup pitted dates, soaked in apple juice overnight
1 cup unsweetened raspberry jam
1 tsp. vanilla extract
¼ cup almond flour
1 cup cocoa powder
¼ tsp. sea salt

Preheat the oven to 170/350deg and line a baking with a silicone mat. Drain the dates and reserve the juice for other use. Combine the azduki beans, dates, jam, and vanilla in a food processor and process until smooth. Add the flour, cocoa powder, and salt and process again.

Pour into the pan, shaping the mixture to resemble a square and smooth the top with a fork. Bake for 30 minutes in the middle of the oven. Remove from the oven and cool completely, then cut into bite sized pieces. Top with the cashew cream.

Whipped Cashew Cream
1 cup cashews, soaked overnight
2 tbsp. date paste
2 tbsp lime juice
½ cup water

Drain the cashews and place in a high-speed blender with the remaining ingredients.  Blend to a cream. Chill in the refrigerator. The cream will thicken as it sits.

To make date paste:

In a Mason type glass jar pack as many mejdool dates in as you can. Pour water over the dates until the jar is full. Make sure you fill it right to the top then cover and let your dates soak overnight. After the dates have soaked transfer the dates including the water into your food processor. Add a pinch of sea salt and ½ teaspoon vanilla extract.

Process the dates on high speed for about 5-8 minutes, or until smooth and creamy in consistency. The longer you process, the smoother and creamier your paste will be. Transfer to your mason jar and store in the fridge where it will keep for up to 3 months.

There are over 200 delicious recipes in my book ‘Macrobiotics for all Seasons’ available worldwide on amazon.

In good health


  1. Hello Marlene
    this recipe is probably not gluten free if the rice syrup has barley? Is that correct

    • Hi Gillian, rice syrup and barley malt are two different ingredients, rice syrup is made from rice and does not contain barley. Enjoy.

  2. Thanks Jo, as always you are a superstar xx

  3. my mouth is watering marlene!!! your blog looks fantastic…. i need to make some time to read it all 😉 just on here trying to find out how to add a link… leave it with me. xxx

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