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| − | Smoothies and snacks are a delicious way to get a lot of nutrients with just a few ingredients. Usually, they are quick and easy to make and the necessary ingredients are affordable. Of course, smoothies and snacks are versatile in how they can be prepared, so feel free to add your own (vegan!) ingredients for improved taste or nutrition.
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| − | For other recipes: '''[https://philosophicalvegan.com/wiki/index.php/Index_of_Recipes Index of Recipes]'''
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| − | == Hummus ==
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| − | Difficulty: 0/5
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| − | Time: 5 minutes
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| − | Servings: dip
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| − | Ingredients:
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| − | *1 can unsalted chickpeas
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| − | *2 cloves garlic
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| − | *1 1/2 squeezed lemons (more to taste)
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| − | *1/3 cup tahini
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| − | *2 tbsp miso paste (or salt to taste if no miso is available)
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| − | *Black pepper
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| − | *Water (or olive oil) for thinning the hummus at the end
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| − | *1 handful fresh parsley OR 1 tbsp dried parsley (optional)
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| − | *1 tsp cumin (optional)
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| − | Instructions:
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| − | *Put all the ingredients in a blender, and blend until smooth.
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| − | *Adjust with miso paste/salt, black pepper, lemon and parsley to modify the taste. Adjust with more water/olive oil to thin the hummus if needed (consistency should be smooth). Blend again after adjustments.
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| − | Serving:
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| − | Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.
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| − | == Xberry yogurt with oats ==
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| − | [[File:Xberry yogurt with oats (completed).jpg|thumb]]
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| − | Difficulty: 0/5
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| − | Time: 5 minutes
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| − | Servings: 1
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| − | Ingredients:
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| − | *1 handful of mixed berries
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| − | *1 sliced peach
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| − | *1/2 tsp chia seeds
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| − | *1/2 tsp flax seeds
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| − | *4 tsp whole-wheat oatmeal flakes, quick oats or toasted (uncooked oats may cause stomach upset and have lower nutrition)
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| − | *4 tsp unsweetened soy yogurt
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| − | Instructions:
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| − | *If toasting the oats, warm a pan on the stove under medium heat, add oats and stir for about two minutes or until they just begin to brown slightly, take out of the pan and set aside to cool while preparing other ingredients
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| − | *Mix all of the ingredients together in a bowl.
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| − | Serving:
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| − | Pour in your yogurt in a bowl. For added sweetness, sprinkle some date sugar or [[non-caloric sweetener]].
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| − | == Xberry smoothie ==
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| − | [[File:Xberry smoothie (completed).jpeg|thumb]]
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| − | Difficulty: 0/5
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| − | Time: 5 minutes
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| − | Servings: 2
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| − | Ingredients:
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| − | *1 peeled banana
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| − | *1/2 peeled orange
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| − | *1 peeled kiwi (or another preferred medium-sized fruit, like a peach or an apple)
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| − | *1 1/2 cup of mixed berries (or berry of your choice)
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| − | *2 tbsp wheatgrass powder (if you do not have wheatgrass powder, you can use any other powder you have that you like, or a cup of kale)
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| − | *1 1/2 cup water
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| − | Instructions:
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| − | *Break the banana in half (for easiness of space), and put it in the blender with the orange, kiwi, berries, wheatgrass powder, and water. Blend until smooth.
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| − | Serving:
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| − | Pour your smoothie in a glass. For added freshness, top with mint leaves.
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| − | == Red bell-pepper creamy dip ==
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| − | Difficulty: 0/5
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| − | Time: 20 minutes (or 5 minutes with a store-bought already roasted bell-pepper)
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| − | Servings: dip
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| − | Ingredients:
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| − | *2 cans unsalted chickpeas
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| − | *1 medium sized bell-pepper
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| − | *2 cloves garlic
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| − | *1 1/2 squeezed lemons (more to taste)
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| − | *2 tsp paprika
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| − | *Salt to taste
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| − | *Black pepper
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| − | *Water (or olive oil) for thinning the dip at the end
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| − | *1 tsp cumin (optional)
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| − | Instructions:
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| − | *Roast the bell-pepper in the oven, for roughly 15 minutes--or until the bell-pepper is darkening in color and becoming softer (you can skip this step if your bell-pepper is already roasted).
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| − | *Cut the bell-pepper in pieces (for easiness of space). Put all the ingredients in a blender, and blend until smooth.
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| − | *Adjust with salt, black pepper, and lemon to modify the taste. Adjust with more water/olive oil to thin the dip if needed (consistency should be smooth). Blend again after adjustments.
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| − | Serving:
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| − | Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.
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| − | == Sandwich with crispy tofu, jackfruit and tzatziki sauce ==
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| − | [[File:Sandwich with crispy tofu, jackfruit and tzatziki sauce.jpg|thumb]]
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| − | Difficulty: 1/5
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| − | Time: 15 minutes (or 5 minutes if the tofu is already crispy and the tzatziki is already made)
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| − | Servings: 1
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| − | Ingredients:
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| − | *2 slices whole wheat bread
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| − | *3 tbsp [tzatziki]
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| − | *2 thinly sliced cherry tomatoes
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| − | *2 slices tofu
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| − | *1 leaf chicory
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| − | *4 thin slices cucumber
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| − | *1 tsp lemon juice
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| − | *2 pieces shredded jackfruit
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| − | Instructions:
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| − | *Place the tofu in the oven to turn brown and crispy, and prepare the [tzatziki].
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| − | *On 1 slice of bread, pile up all the ingredients, starting in order with the cucumber slices, then the tzatziki, the lemon juice, the cherry tomato slices, the jackfruit, the chicory, and top with the tofu slices (the picture won't show them in this order, but it's the best way to not make a crumbly and messy sandwich).
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| − | *Place the second slice of bread on top, and press to shrink the volume.
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| − | == Xberry oatmeal ==
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| − | Difficulty: 1/5
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| − | Time: 15 minutes
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| − | Servings: 1
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| − | Ingredients:
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| − | *2 cups water
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| − | *1 cup whole-wheat oatmeal flakes
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| − | *1/2 cup mixed berries (or berry of your choice)
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| − | Instructions:
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| − | *In a pot, add your berries and water. Bring your water to a rolling boil.
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| − | *Lower your heat and stir in your oatmeal flakes. Let the mixture simmer until most of the water has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot.
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| − | Serving:
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| − | Pour your oatmeal into a bowl. For added sweetness, sprinkle some date sugar. You can also add other components, such as seeds, nuts, or other raw fruits.
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