YAX Approved Snacks for the Plant Based Athlete
January 19, 2016
January 19, 2016
Earlier this week, Kalynn suggested I give a list of approved snacks for our athletes. I thought it was a great idea so I turned to my sources. Looking for snacks that give you energy, are plant based, and delicious can be quite the task. I’ve done my research because I’m always hungry and try my best to fuel properly. I rely on a plethora of knowledgable sources. For instance, I’ve been following No Meat Athlete for quite some time. Let’s be real. They have a cool, catchy name and they know their stuff!
Here are 8 plant based snacks that will keep you full and fueled for competition or training.
1. Fresh, Raw Fruit – Yep, I said it. Grab an apple or banana and eat it on the go. You can even do this when traveling. Most convenient stores sell fresh fruit. Easy and cheap! What do they say about fruit? It’s nature’s candy. Add a couple tablespoons of nut butter and viola!
2. Trail Mix – You can buy trail mix over the counter, sure. But, I encourage you to make it yourself. You’ll probably get more bang for your buck this way. It’s also a fun thing to do with kids. You can eat a big handful or two every day. No Meat Athlete suggests the following recipe.
1 part raw walnuts
1 part raw cashews
1 part raw almonds
1 part raw pumpkin seeds
1/2 part vegan dark chocolate chunks
2 parts dried tart cherries (or, sub raisins)
1 1/2 cups raw cashews
3 tablespoons fresh lime juice
1 1/2 tablespoons curry powder
1/4 tablespoon turmeric (optional)
1 teaspoon sea salt
1. Preheat oven to 250º Fahrenheit.
2. Line a baking sheet with parchment paper.
4. Combine all ingredients in a bowl and use a spoon to mix until the cashews are thoroughly coated.
5. Dump cashews onto the baking sheet and bake for 40 minutes, tossing every 15 minutes or so to evenly roast. They crisp up even more after cooling, so do not overcook!
4. Whole wheat pita with almond butter or hummus – This one is simple. Toast (or don’t toast) a whole wheat pita (or healthy bread of your choice) for a few minutes, then spread your topping. If you’re using hummus, a few slices of avocado or a tablespoon of sales give it some umph! If you’re playing with butter, add some honey or maple syrup to sweeten the stakes.
5. Homemade Granola Bars – This recipe comes from No Meat Athlete. It’s not your typical dry granola bar because it’s very peanut-buttery!
2 cups rolled oats
½ cup raw almonds (raw or salted)
¼ cup rough chopped pecans
¾ cup flax seed
¼ cup raw pumpkin seeds
3 tablespoons hemp seeds
1 cup chopped dried tart cherries (or, sub raisins)
½ cup brown rice syrup
⅓ cup peanut butter
2 small pinches of kosher salt
1. Preheat oven to 350 degrees.
2. Chop almonds, pecans and dried cherries at least in half, but with most pieces being even smaller.
3. Place dried cherries into a large mixing bowl.
4. Spread oats, chopped nuts, flax seeds and hemp seeds onto an ungreased baking sheet and toast in oven for 10 minutes. Gently shake and stir the oat mixture after 5 minutes of cooking to avoid burning the top layer and allowing both sides of the nuts and oats to brown.
5. Remove oat mixture from the oven and add to the bowl with the dried cherries. Add salt.
6. Decrease oven temperature to 300 degrees.
7. In a small saucepan, melt peanut butter over medium-low heat, stirring constantly. Once the peanut butter is melted and slightly thinner, remove from heat and pour over oat mixture. Mix thoroughly.
8. In a separate small saucepan add brown rice syrup. Over medium-high heat, bring to a boil. Bubbles will begin to form along the sides of the pan and gradually move in towards the center. When bubbles get big and meet in the middle, immediately remove from heat and pour over the oat mixture.
9. Thoroughly mix, coat all ingredients with brown rice syrup and peanut butter.
10. While it is still warm, pour the mixture out into the corner of a baking sheet lined with a silpat or parchment paper. Using wax paper, firmly press and spread mixture into the shape of a rectangle that is ¼ inch thick (no gaps!). NOTE: the mixture will most likely not fill the entire sheet tray. Starting in a corner will give the rectangle 2 or 3 straight edges.
11. Bake at 300 degrees for 15 minutes or just until the edges begin to brown.
12. Remove from oven and gently re-press the rectangle using the wax paper. Cool completely on the tray. Flip rectangle out onto a cutting board and cut into 3×5 inch bars.
13. Wrap bars individually in plastic wrap and store in a large ziplock bag.
7. Raw banana mash – Again a contributor for NMA gives this recipe and it is delicious and SUPER EASY!
2-3 ripe bananas
A few tablespoons nut butter
Mash the bananas in a bowl, then top with the remaining ingredients.
8. Perfect Roasted Chickpeas – This recipe comes from the lovely Angela at Oh She Glows. Her cookbook is out of this world and she constantly updates her recipes to perfect them and offer alternatives.
1 (15-ounce/425-g) can chickpeas, drained
½ teaspoon (2mL) extra-virgin olive oil
1 teaspoon (5mL) garlic powder
½ teaspoon (2mL) fine-grain sea salt or Herbamare
½ teaspoon (2mL) onion powder
¼ teaspoon (1mL) cayenne pepper
1. Preheat the oven to 400F. Line a large rimmed baking sheet with parchment paper.
2. Place a tea towel on the counter. Pour the chickpeas onto the tea towel and place another tea towel on top. Gently rub the chickpeas until completely dry. Carefully transfer the chickpeas to the prepared baking sheet.
3. Drizzle the chickpeas with the oil and roll them around until evenly coated.
4. Sprinkle the garlic powder, salt, onion powder and cayenne pepper over the chickpeas and roll them around until coated.
5. Roast the chickpeas for about 20 minutes, and then shake the pan gently to roll the chickpeas around. Roast for 10 to 15 minutes more, until golden and lightly charred. Cool on the pan for 5 minutes and serve.
So, there you have it. Now get to prepping, snacking and training.