Snacks
Carrot Cashew Spread
Serves 8
Ingredients
3 carrots, chopped
1 cup raw cashew pieces, divided
15 dried apricots, quartered (about 1/2 cup)
Method
Put carrots into a small pot and cover by 2 inches with water. Bring to a boil, reduce heat to medium-low, cover and simmer until tender, about 10 minutes. Add 3/4 cup cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and purée until smooth. Chill for at least one hour, dip vegetables or spread over whole grain toast/crackers, garnish with remaining cashews and serve.
Sunny Hummus
Serves 8
A simple tasty tactic uses toasted sunflower seeds sprinkled on top of hummus to give it additional richness and crunch when served with raw vegetables. For a boost of color and flavor, stir some paprika into the hummus along with the sunflower seeds.
Ingredients
2 tablespoons sunflower seeds
1 cup (8 ounces) hummus
4 cups (8 ounces) vegetable sticks (carrot, broccoli, snow peas, etc.)
Method
Place sunflower seeds in a small, heavy skillet and toast over medium heat, shaking the skillet occasionally, until seeds begin to turn golden, about 3 minutes. Remove from heat and transfer to a plate to cool. Mound hummus on a small plate or divide it between single-serving containers. Sprinkle with sunflower seeds and serve with vegetables.
Apple Sandwiches
Serves 2
Ingredients
2 small apples, cored and cut crosswise into 1/2-inch thick rounds
1 teaspoon lemon juice (optional)
3 tablespoons almond butter
3 tablespoons granola
1 handful of dark chocolate chips
Method
If you won’t be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.
Spread one side of half of the apple slices with almond butter then sprinkle with dark chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.
Fig and Oat Bars
Makes 16
Packed with dried fruits and nuts, these bars make a great snack when you’re on the go.
Ingredients
Natural spray oil
1/2 cup dried figs, cut into quarters
1/2 cup seedless raisins
1/2 cup dried currants
Juice and finely grated zest of 1 orange
2/3 cup water, divided
2 cups rolled oats
2/3 cup whole wheat pastry flour
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
6 tablespoons very cold unsalted butter, cut into pieces
1/4 cup almonds
2 tablespoons maple syrup
Method
Preheat the oven to 350°F. Grease an 8-inch square baking pan with cooking spray and set aside.
Combine figs, raisins, currants, orange juice and zest and 1/3 cup of the water in a small pot. Bring to a boil over medium high heat then reduce heat to medium low and simmer, stirring occasionally, for 5 minutes. Set aside to let cool until just warm.
Put oats, flour, salt and nutmeg in a food processor and pulse 3 or 4 times to lightly blend ingredients and break up oats just a bit. Add butter and pulse again until mixture resembles coarse meal. Add remaining 1/3 cup water and process to combine. Do not overmix. Transfer half of the oat mixture to the prepared pan and press down firmly to coat the bottom. Transfer remaining oat mixture to a bowl and set aside.
Transfer warm fruit mixture and almonds to food processor and pulse to break up almonds and purée fruit. Spread fruit mixture over bottom crust in baking pan and sprinkle remaining oat mixture evenly over the top, pressing it down firmly to ensure it sticks. Drizzle maple syrup over the top and bake until cooked through and crust is golden brown, about 30 minutes. Set aside to let cool, then cut into squares and serve.
Maple and Carob Chip Granola
Makes 16
These bars are fun to make and eat. Crumble and moisten with soy milk for a delicious breakfast or snack.
Ingredients
4 cups quick cook oats
1/3 cup canola oil
3/4 cup pure grade B maple syrup
1 teaspoon vanilla extract
1 cup vegan carob chips
1/2 cup chopped walnuts
Method
Preheat oven to 350°F. Spread oats onto a baking sheet and bake for 15 minutes, stirring occasionally. Meanwhile, mix together oil, syrup, vanilla, carob chips and walnuts in a large bowl. Add warm oats and stir well.
Spread oat mixture into a greased 9- x 13-inch baking dish, pressing down hard to compact it. Bake for 25 to 30 minutes, or until golden brown. Cool completely, then cut into bars.
