Vegan Healthy Snacks
Vegan Healthy Snacks
Below are some of my favourite MACROVegan desserts. The treats I make to take on our trips are the chestunut balls and the toasted seed bars. They travel well and will last for weeks. You will also find fabulous recipes in my Cooklets here on our macroveganshop.org https://www.macroveganshop.org
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.
2 cups cooked organic chestnuts
1 cup roasted and finely chopped pecans
Pinch of sea salt
3 tablespoons rice syrup
1 tablespoon peanut butter
1 teaspoon vanilla essence
4 tablespoons cocoa powder
Blend the pecans until very fine in a blender. Add the chestnuts and blend together until they start to combine into a paste. Add 2 teaspoons of cocoa powder, the peanut butter and a pinch of salt and mix in. Add the rice syrup and the vanilla essence, adjusting to taste. Fill a bowl of cold water and wet your hands. Take a small amount of the paste and roll into a small ball.
Pour the remaining cocoa powder into a container. Place the ball in the container and shake to cover with the powder. Alternatively roll the balls in rice or malt syrup and cover in desiccated coconut. Leave to set for a couple of hours before serving.
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 or on our on-line store at www.macrovegan.org
In good health