low carb snack plate (vegan, no sugar)

Earlier in the summer, I posted this recipe for low carb crispbread – a more nutrient dense alternative to traditional crackers. They’re packed with plant-based protein in the form of  seeds and are a perfect medium for transporting all sorts of yummy veggie snackage to your mouth. (I’ve dropped the crispbread recipe below in this post, too, for your convenience.)

I made a batch recently when my husband and went away for a long weekend to the Smokey Mountains because they’re sooo portable. From experience, I’ve learned I need to pack ample snacks or simple meals to keep my nutrition on track and avoid paying $9 for a salad (which I find to be insane!).

For the trip, I just snacked on them as is or with hummus, but here are some favorite toppings if you want ideas for a low carb snack plate, appetizer or even lunch!

And tell me below, which would be your top topping pick!

 

low carb vegan snack idea

 

1. The Garden Salad: red pepper hummus (the Sabra brand is my favorite), baby spinach leaves, cucumber, tomato, peeled carrot, drizzle of salad dressing (you can try this one that I often make)

2. The Smokey Avocado: baby spinach, sliced avocado and eggplant bacon. The recipe for the eggplant bacon is for my VIP readers. If you’re not a VIP already, you can become one by signing up here

3. The Eggplant Parmesan: regular hummus, roasted eggplant, pasta sauce, cashew parmesan. You can find the pasta sauce recipe I use on the regular here and the cashew parmesan recipe here

4. The Quick Cuke: regular hummus, baby spinach, sliced cucumber

5. The EST: Like a BLT, but a wee bit healthier…regular hummus, eggplant bacon, baby spinach, and tomato

6. The Spicy ‘Cado: baby spinach, sliced avocado, garlic powder, chili pepper flakes

 

low carb crispbread
Prep Time
10 mins
Total Time
40 mins
 

An easy to make snack that is light on the carbs and heavy on the nutritional impact. So you can fuel your body and not just fill it up.

Course: Appetizer, Snack
Keyword: cracker, low carb crispbread, snack, vegan
Ingredients
  • 1/4 cup sesame seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup whole flax seeds
  • 1/4 cup pumpkin seeds
  • 2 tbsp chia seeds
  • 1 tbsp ground flax seed
  • 3/4 cup oat bran
  • 1/4 tsp salt
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/2 cup + 1 tbsp water
Instructions
  1. Preheat oven to 350 degrees F.

  2. Add all dry ingredients to mixing bowl and stir to combine. Add water and mix until everything is evenly moistened. Let it sit for 5 minutes.

  3. Spread a layer of parchment paper over a large baking sheet (a flat one is best vs a jelly roll pan). Spread crispbread mixture over the paper so it's in the middle and down the length of the pan and place another sheet of parchment paper over top (the crispbread mixture should now be "sandwiched" between the parchment).

  4. Using a rolling pin, carefully press and roll the crispbread mixture, pushing it towards the outer edges of the pan until it is very flat and thin and covers most of the pan.

  5. Remover the top layer of parchment and cut the crispbread "dough" into desired cracker sizer (square or rectangle). A pizza wheel is best for this.

  6. Place the baking sheet in the oven for 13 minutes, remove and recut the crackers then turn each over individually to bake the other side. Return to the over for another 13 minutes.

  7. Remove from oven and check each crispbread section for doneness. Depending on your climate and how thinly you rolled the crispbread, you may need to add on additional baking time. The crispbread should be completely dry with only slightly toasted edges. You may need to remove some of the crispbread (usually the pieces from the outer edges) before returning the remaining batch to the oven for additional drying time of 2-3 minutes. If more drying time is needed, return the pan to the oven, turn it off, close the door and let it finish crisping while the oven cools.

warming indian mulligatawny soup (vegan, dairy free, oil free, no added sugar, gluten free)

As someone who prefers to use medication as an absolute last resort, I’m always on the lookout for food and recipes that give the body a fighting chance against infection before medication is needed.

And this warming Indian mulligatawny soup is just what the homeopathic doctor ordered.

Chock full of spices, vegetables and a kick of plant-based protein from red lentils, this soup comes together easily even if the ingredient list looks intimidating. Actually, it’s exactly because of all these ingredients (which are mostly spices) that makes this soup an excellent meal especially during cold and flu season.

For example:

  • Ginger strengthens the immune system, helps with digestion and helps with respiratory health
  • Turmeric and cinnamon are antioxidants and anti inflammatory
  • Cardamon helps with digestion problems
  • Thyme soothes sore throats and coughs and also helps with digestion

 

 

One of the reasons I also love this soup is that it’s one of the few soup recipes my husband also enjoys.  Without meats and cheese, he jokingly refers to most soups as “tea with vegetables” i.e. they don’t feel filling enough. The kids, on the other hand give it a mixed review. LOL

This warming Indian mulligatawny soup is a plant-based and oil-free version of a recipe from The Wanderlust Kitchen and I’m grateful for the friend who passed it along. While the rice isn’t strictly necessary, it rounds out the recipe as a hearty meal. Quinoa would also work well as substitute.

 

warming indian mulligatawny soup
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins
 
Course: Entree, Soup
Cuisine: Indian
Servings: 6
Author: Andrea Anderson
Ingredients
  • 1 yellow onion, chopped fine
  • 1 carrot
  • 4 garlic cloves, minced
  • 2 small apples, diced
  • 1 14.5 can diced tomatoes
  • 1 lime, juiced
  • 1 tsp powdered ginger
  • 1.5 T curry powder
  • 1.5 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp cinnamon
  • 3/4 tsp turmeric
  • 1/4 tsp cardamom
  • 1 tsp thyme
  • 1 tsp salt
  • freshly ground pepper
  • 3 cups water
  • 1/2 cup red lentils, uncooked
  • 1 14 oz can full fat coconut milk
  • 1/4 cup fresh cilatro, chopped
Instructions
  1. Add a little water to cover the bottom of a large soup or stock pot and saute the onions, garlic and carrots over medium-high heat for about 5 minutes. Add remaining ingredients except the fresh cilantro and bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are cooked thoroughly.

  2. Add fresh cilantro and serve over rice or quinoa if desired.

 

building a better vegan BLT (+ VIP eggplant bacon recipe)

better vegan BLT

Today is National Sandwich Day. (Scratching my head over who comes up with these things, but we’ll run with it.) And what better way to celebrate than with a sandwich classic…the BLT? A vegan BLT.

Let’s dig in.

While it’s kind of hard to construct a bad BLT, there are a few tweaks you can try to make it even better both for taste and to give it a healthier nutrition profile. Here’s how:

 

  1. Start with whole wheat or whole grain bread. Whole wheat breads (and 100% whole grain breads are even better), give you the whole enchilada of fiber and nutrients and prevent sharp spikes in your blood sugar levels. They also add a nutty flavor to your sandwich. I also try to buy breads that are free of added sugars, additives and preservatives.
  2. Use red pepper hummus. Mayo – even vegan mayo – is rather empty on the nutrition side since it’s made mostly from fats. By using hummus (especially red pepper hummus), keeps your plant-protein game strong and is packed with other benefits like more iron, folate, B vitamins, fiber and vitamin C. Although hummus is incredibly easy to make, it’s also one of the rare go-to foods that I usually choose to buy instead of make – Sabra is my favorite brand.
  3. Add organic greens.  I reached for organic green leafy lettuce for this sandwich, but next time I would use organic spinach for its extra iron content. Buying organic for spinach is especially important since it ranks number 2 on the Environmental Working Group’s Dirty Dozen list.
  4. Slice up organic tomatoes. Tomatoes rank number 10 on the Dirty Dozen list, so if you want to build a better vegan BLT, go organic for the co-star of this sandwich.
  5. Stack on the eggplant bacon (VIP recipe alert!!). Sure, you could buy the processed vegan versions, but if you read those ingredients, I think you’ll agree they aren’t “better.” When I first went vegan, I made my peace about having my BLT’s without the “B” until I discovered “bacon bits” made from flaked coconut. While these somewhat worked as a substitute, they didn’t exactly cut the mustard. I think this eggplant bacon does. Not only can you make it look like strips of bacon, complete with crinkles, but I prefer the flavor and the texture.

 

eggplant bacon

 

The eggplant bacon is a VIP recipe reserved for the veggie-lovers on my newsletter list. If you want to get on the list and have the eggplant bacon recipe shipped to your inbox so you can build yourself a better vegan BLT, click below.

 

Last, but not least, don’t forget the pickles. What sandwich is complete without them? Apart from PB&J maybe. If you want to go better with your pickles too, look for brands that don’t include food dyes and other additives and preservatives found in most brands – especially the popular ones. Your best bet is to check the refrigerated section of your grocery store and it’s where I found a brand that is made here in Ohio and these are the ingredients: pickles, salt, dill, garlic and pickling spices. So simple. Why add anything else?

 

Now I want to hear from you…what is your favorite classic sandwich?