Vegan Snacks & Munchies E-Book

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2018

Beschreibung

More than 60 recipes for vegan snacks guaranteed to satisfy your cravings as well as give your body both instant fuel and long-term health-enhancing nutrition. It's time to quit processed convenience snacks full of salt, sugar and dairy and choose a healthier way to graze. Here you'll find nuts and other nibbles that make tasty and convenient snacks when hunger pangs strike. Next up portable pocket-size energy balls and bars are perfect for when you are on the move. There are recipes for feeding friends too – whip up a dip to serve at your next get-together. And if you are hosting a larger gathering, look no further than crunchy creole cauliflower, perfect for party platters! Finally, sweet treats that will pep up your next box-set binge include cocoa-almond freezer fudge pops, proving once and for all that plant-based snacking can be every bit as delicious as it is good for you!

Leseprobe

Vegan

snacks & munchies

Vegan

snacks & munchies

plant-based nibbles, snacks, dips & sweet bites

Senior Designer Sonya Nathoo

Designer Emily Breen

Commissioning Editor Alice Sambrook

Production Controller David Hearn

Editorial Director Julia Charles

Art Director Leslie Harrington

Publisher Cindy Richards

Indexer Vanessa Bird

First published in 2018

by Ryland Peters & Small

20–21 Jockey’s Fields

London WC1R 4BW and

341 E 116th Street, New York, 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Recipe collection compiled by Alice Sambrook

Text copyright © Amy Ruth Finegold, Anya Ladra, Caroline Artiss, Chloe Coker, Dan May, Dunja Gulin, Hannah Miles, Jenna Zoe, Jordan Bourke, Laura Washburn, Vicky Jones and Ursula Ferrigno.

Design and photographs copyright © Ryland Peters & Small 2018

The authors’ moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

ISBN: 978-1-78879-032-1

eISBN: 978-1-78879-137-3

A CIP record for this book is available from the British Library.

US Library of Congress CIP data has been applied for.

Notes

• Both British (Metric) and American (Imperial and US cups) measurements are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two.

• Buy unwaxed citrus fruit and wash before zesting. If you can only find treated fruit, scrub well before using.

• Always check the product packaging to ensure the particular brand of ingredient you are buying is vegan.

CONTENTS

INTRODUCTION

NUTS, VEGGIES & OTHER NIBBLES

ENERGY BITES, BALLS & BARS

DIPS & DIPPERS

PARTY PIECES

SWEET TREATS

INDEX

CREDITS

INTRODUCTION

Snacks and munchies are the moodboosting, energy-bolstering treats that everyone looks forward to. What’s an enjoyable weekend without a bowl or platter of indulgent munchies to share? Or a good gym session without a nutritious snack to re-fuel afterwards? They really are essential pick-me-ups at any time of day, from a few bites with mid-morning coffee to an afternoon morsel when energy is flagging. Evidence has shown that munching between meals is a healthy habit, but only, of course, when the food is unprocessed and full of good, nourishing ingredients. With this book of over 65 recipes, you can quit processed convenience snacks full of salt, sugar and dairy and choose a healthier way to graze that looks out for your well-being and the well-being of the planet, too. Once you have your favourite recipes down, try making big batches at the start of the week, ready to grab and go when hunger strikes.

Sample savoury recipes from Nuts, Veggies & Other Nibbles such as the ridiculously moreish Bombay Mix or spicy Masala Popcorn. Creative vegetable-based morsels like Spicy Tomato Kale Chips and Sesame-crusted Green Beans use plenty of herbs and spices to bring out the delicious flavours of the natural produce. Energy Bites, Balls & Bars features convenient recipes perfect for an active lifestyle. Try packing super-healthy Pure Energy Bars or Berry & Baobab Bites in your bag before a hike. Or whip up a batch of Chocolate & Avocado balls, they taste like truffles but are full of healthy fats and nutrients! In the Dips & Dippers chapter, you can find deliciously satisfying plant-based dips such as Hot Spinach & Artichoke Dip or summery Zesty Almond Pesto and Lighter Guacamole. Get busy with the selection of easy recipes for dippers, from seeded crackers to breadsticks and tortilla chips. Look no further than the Party Pieces section for a varied array of snacks and munchies for entertaining at casual gatherings. Courgette/zucchini & Walnut Canapés are ideal for when you want something a bit smart with minimum effort or whip up a batch of Jalapeño Onion Rings for a crowd-pleasing nibble. Finally, Sweet Treats is a sweettoothed vegan’s dream come true – from Coffee Toffee Cookies to Bean & Cashew Brownies, these delightful bites are as guilt-free as they come.

Whatever your reasons for avoiding animal products, whether ethical, environmental, health-benefits or a mixture of all three, you’ll find a whole host of recipes here that will revolutionise your snacking and munching. Satisfy bad cravings with this virtuous food, which proves once and for all that plant-based snacking can be every bit as delicious as it is good for you!

NUTS, VEGGIES & OTHER NIBBLES

MASALA POPCORN WITH FRESH LEMONADE

TOGETHER, THIS SPICY HOME-POPPED CORN AND REFRESHING LEMON SODA ARE THE IDEAL COMBINATION OF SWEET, SALTY AND SPICY – AND THE PERFECT PROVISIONS FOR A NIGHT IN WATCHING MOVIES.

1 tablespoon popcorn kernels

½ teaspoon sea salt

1 tablespoon chaat masala (to make your own, mix a pinch each of garam masala, ground cumin, ground fennel seeds, ground ginger, black pepper and paprika)

LEMONADE

500 ml/2 cups naturally sparkling water

freshly squeezed juice of ½ lemon

1 teaspoon xylitol or stevia

ice, to serve

SERVES 1

For the masala popcorn put the popcorn kernels in a non-stick saucepan over a medium heat and place the lid on top. As soon as you hear the corn start to pop, turn the heat down to low. Remove when all corn has popped – about 45–60 seconds. Toss the freshly popped corn with the salt and chaat masala and place in a big bowl. You have full permission to eat the entire serving yourself!

For the fizzy lemonade put some ice in a large glass and pour in the sparkling water and lemon juice. Add the sweetener and stir well.

Variations

Basil and oregano: add 1 teaspoon olive oil to the popcorn kernels in the pan. Pop as above, then remove from the heat and toss in 1 tablespoon each of dried basil and dried oregano.

Cheesy truffle: add 1 teaspoon truffle-infused olive oil to the corn kernels in the pan. Pop as above, then remove from the heat and toss in 3 teaspoons nutritional yeast, which will give the popcorn a slightly cheesy flavour.

Sweet treat: add 1 teaspoon coconut oil mixed with 1 teaspoon vanilla extract to the corn kernels in the pan. Pop as above, then remove from the heat and toss in a generous pinch of ground cinnamon.

THAI GREEN CURRY POPCORN

FULL OF THE ENTICING FLAVOURS OF THAI CUISINE, THIS POPCORN IS ONE SATISFYING SNACK. YOU CAN BUY SEVERAL EXCELLENT VEGAN VARIETIES OF THAI GREEN CURRY PASTE IN SUPERMARKETS AND IT CERTAINLY SAVES A LOT OF TIME, HOWEVER, YOU CAN ALWAYS MAKE YOUR OWN FROM SCRATCH. YOU MAY NEED TO ADJUST THE QUANTITY USED IN THE POPCORN TO TASTE ACCORDING TO THE STRENGTH OF YOUR PASTE.

100 g/6 tablespoons extra virgin coconut oil, plus 1–2 tablespoons for cooking the popcorn

90 g/⅓ cup popcorn kernels

1 tablespoon vegan Thai green curry paste

1 teaspoon lemongrass purée*

grated zest of 1 lime

2 teaspoons sugar

1 generous tablespoon freshly chopped coriander/cilantro

sea salt and freshly ground black pepper

SERVES 6

Heat 1–2 tablespoons of coconut oil in a large lidded saucepan with a few popcorn kernels in the pan with the lid on. When you hear the kernels pop, carefully tip in the rest of the kernels and replace the lid. Shake the pan over the heat until the popping stops. Take care when lifting the lid as any unpopped kernels may pop from the heat of the pan. Tip the popcorn into a bowl, removing any unpopped kernels as you go.

Melt the remaining extra virgin coconut oil in a small saucepan set over a low heat. Add the curry paste, lemongrass purée and lime zest and cook for a few minutes, stirring all the time.

Pour the Thai-flavoured coconut oil over the warm popcorn, sprinkle with the sugar, coriander/cilantro, salt and pepper, and stir well so that the popcorn is evenly coated. This popcorn can be eaten warm or cold.

*Lemongrass purée is available in most supermarkets, but if you are unable to find it you can substitute a 2-cm/1-inch piece of lemongrass, finely chopped and pounded in a mortar and pestle with 1 tablespoon of vegetable oil.

BOMBAY MIX

WHO CAN RESIST A GOOD, SALTY BAR SNACK? THE INGREDIENTS LIST IN THIS RECIPE IS FAIRLY LONG, BUT THE WHOLE THING TAKES ABOUT 10 MINUTES TO PREPARE. FEEL FREE TO OMIT ANY INGREDIENTS YOU DON’T HAVE TO HAND.

3–4 tablespoons peanut oil (or almond oil, coconut oil or grapeseed oil if you don’t have peanut oil)

70 g/½ cup yellow split peas

35 g/¼ cup cashews

35 g/¼ cup peanuts

35 g/¼ cup pumpkin seeds

110 g/2 cups plain corn flakes (with no added sugar)

3 tablespoons unsweetened flaked coconut

3–4 slices dried mango, finely chopped

2 tablespoons raisins

½ teaspoon ground cumin

¼ teaspoon paprika

1 teaspoon ground turmeric

½ teaspoon sea salt

½ teaspoon onion powder

2 teaspoons vegan Worcestershire sauce

freshly squeezed juice of 1 limGe

1 green chilli/chile, deseeded and sliced

SERVES 8

Heat the oil in a saucepan over a medium heat. Fry the split peas, cashews, peanuts and pumpkin seeds for a few minutes until the split peas have softened and are cooked through. Add the corn flakes and toss until crispy.

Add all the remaining ingredients. If the mixture gets dry, feel free to drizzle in 1 tablespoon of water. Stir to combine, remove from the heat and discard any remaining moisture or oil.

Allow to cool, then refrigerate in an airtight container until you’re ready to serve it. It will keep for up to 1 week. If it softens after a few days, toast it slightly in the oven.

SALTY TRAIL MIX

THIS TRAIL MIX IS A VERY SATISFYING BLEND OF NUTS, SEEDS AND SUCCULENT FRUITS – GREAT FOR SNACKING.

100 g/⅔ cup sunflower seeds

100 g/⅔ cup pecans

100 g/⅔ cup almonds

50 g/⅓ cup pumpkin seeds

3 tablespoons goji berries

3 tablespoons raisins

2–3 tablespoons pure maple syrup

1 teaspoon salt, or to taste

non-stick dehydrator sheet

dehydrator

Soak the almonds and pecans in separate bowls of cold water for 4 hours; and the sunflower seeds and pumpkin seeds in separate bowls of cold water for 30 minutes.

Drain the nuts and seeds and toss with the remaining ingredients in a bowl.

Spread the mix out on the dehydrator sheet. Dehydrate at 46˚C/115˚F for 20–24 hours, flipping the mix over halfway through. It is ready when the nuts and seeds are crunchy. Store in an airtight container until needed.

SPICY ALMONDS

SLIGHTLY SWEET WITH A TOUCH OF CHILLI/CHILI AND CUMIN, THESE IRRESISTIBLE ALMONDS ARE A PERFECT AFTERNOON SNACK!

150 g/1 cup almonds

1 tablespoon pure maple syrup

2–2½ teaspoons chilli/chili powder

1½ teaspoons minced or finely grated onion

¾ teaspoon ground cumin

½ teaspoon salt

non-stick dehydrator sheet

dehydrator

SERVES 2–4

Soak the almonds in a bowl of cold water for 6 hours.

Thoroughly drain the almonds, then toss them with all the remaining ingredients in a bowl to coat evenly.