24 Manaʻo Manaʻo Vegan Snack

Anter

• 1. Pata hua a me ka hua Nut
• 2. ʻO Guacamole a me nā Crackers
• 3. ʻO Edamame me ka paʻakai kai
• 4. Huikau Trail
• 5. ʻO Chickpeas pūlehu ʻia
• 6. ʻIli hua
• 7. Nā keke Rice a me ka Avocado
• 8. Hummus a me nā mea kanu
• 9. ʻO nā hua momona a me nā huaʻai Veggie
• 10. Oatmeal Me ka hua, nā hua a me nā hua
• 11. ʻO Salsa lāua ʻo Chip Tortilla Homemade
• 12. Popcorn Me ka hū kōpaʻa
• 13. Granola Homemade
• 14. Nā Pā hua a me nā hua Nut
• 15. ʻO ka pīni keʻokeʻo keʻokeʻo a me nā ʻāpana home Pita Chips
• 16. Pā Peanut a me nā maiʻa maiʻa
• 17. ʻO ka niu maloo a me kokoleka pouli
• 18. Kāpena Veggie i hoʻomoʻa ʻia
• 19. Nuts hua nīʻala
• 20. Paʻakai limu
• 21. Poepoe No-Bake Energy
• 22. Pili ma ka Loko
• 23. Nā lā maloo-ʻōmole-butter-Stuffed
• 24. Huawaina paʻahau
• Ka Laina Lalo

Ke hele mai nei me nā manaʻo meaʻai māmā e kūpono i kahi papaʻai vegan hiki ke lilo i mea paʻakikī.

ʻO kēia no ka mea ʻo ka meaʻai vegan e hoʻopili wale i nā meaʻai mea kanu a kāpae i nā huahana holoholona āpau, ka palena ʻana i ke koho ʻana o nā meaʻai māmā.

ʻO ka mea pōmaikaʻi, hiki i nā hui lehulehu o nā mea kanu ke kanu i nā mea olakino olakino a māʻona - inā ʻoe e ʻai piha i ka vegan a i ʻole hoihoi wale i ka hōʻemi ʻana i nā huahana holoholona i kāu papaʻai.

Eia he 24 mau meaʻai māmā vegan olakino ʻono a momona hoʻi.

1. Pata hua a me ka hua Nut

ʻO ka hua momona a me ka bata, i hana ʻia mai nā nati i kāwili ʻia, kahi meaʻai vegan ono me nā pono kīnā nui.

Hāʻawi nā hua i ka fiber, nā wikamina a me nā minelala, ʻoiai ka momona o ka momona i ka puluniu a me ka protein e hiki ke kōkua iā ʻoe e piha a ikaika. (1, 2,).

Hoʻohui ʻia nā hui pū ʻia me ka maiʻa a i ʻole nā ​​ʻoma me ka cashew, ʻalemona a i ʻole ka pīpī.

No nā pono kūpono loa, e koho pono i kahi waiūpaka nut me ka ʻole o ke kō, aila a me ka paʻakai.

2. ʻO Guacamole a me nā Crackers

ʻO Guacamole kahi lawaiʻa vegan i hana mau ʻia mai ka avocado, onion, kālika a me ka wai lime.

He olakino loa ia a loaʻa nā huaora maikaʻi he nui. ʻO kahi laʻana, ʻo nā avocados kahi kumu maikaʻi loa o nā momona momona monounsaturated, fiber a me potassium - nā mea āpau e hāpai i ke olakino puʻuwai (, 5).

Hiki iā ʻoe ke hoʻomākaukau i kāu guacamole ponoʻī a kūʻai mai i kahi mana premade me ka ʻole o ka paʻakai a kō paha. E koho i 100% nā pahū palaoa palaoa e pālua me guacamole no kahi meaʻai māmā vegan olakino.

3. ʻO Edamame me ka paʻakai kai

ʻO Edamame ka inoa no ka soybeans makua ʻole i kā lākou pā.

ʻO lākou kahi kumu maikaʻi loa o ka protein protein kiʻekiʻe. Hoʻokahi kīʻaha (155 gram) e hāʻawi kokoke ana i ka 17 gram o ka protein no ka mea ma lalo o 200 calories (, 7).

Hiki iā ʻoe ke hoʻomākaukau i ka edamame e ka paila ʻana a hoʻomohu ʻana paha i nā hua keratio a i ʻole me ka hoʻoulu ʻana iā lākou i loko o kāu hawewe. E kāpīpī i nā hua mahana me kahi paʻakai kai a i ʻole ka mea soy ma mua o ka nau mālie ʻana iā lākou e ʻai i nā pī i loko.

4. Huikau Trail

ʻO ka Trail mix kahi mea kanu i hoʻokumu ʻia me nā mea kanu, nā hua a me nā hua maloʻo. ʻO kekahi mau ʻano ʻē aʻe he kokoleka, niu, pahū a kīʻaha piha paha.

Kaukaʻi ʻia i nā mea hoʻohui, hiki i ke ala mix ke kumu maikaʻi o ka protein, nā momona momona a me nā fiber (8).

Eia nō naʻe, ʻaʻole hiki i kekahi ʻano ke ʻano vegan a i ʻole loaʻa nā kō, nā paʻakai a me nā aila i hoʻohui ʻia. I mea e hōʻalo ai i kēia mau mea hoʻohui, hiki iā ʻoe ke maʻalahi i kāu alahele pono e kāwili ʻia e ka hoʻohui ʻana i kāu mea kanu punahele.

5. ʻO Chickpeas pūlehu ʻia

ʻO Chickpeas, i kapa ʻia he mauʻu garbanzo, he spherical a me kekahi mau legume melemele.

Hāʻawi kahi kīʻaha (164 gram) o nā pīpī ma luna o 14 karamu o ka protein a me 71% o ka waiwai o kēlā me kēia lā (DV) no ka folate. He kiʻekiʻe lākou i ka hao, keleawe, manganese, phosphorous a me ka magnesium (9).

ʻO nā pīpī pahū kahi meaʻai māmā vegan ono. Hiki iā ʻoe ke hana i kāu ponoʻī ma ke kiola ʻana i nā pīpī i loko o ka ʻaila ʻoliva a me nā mea ʻono, e hohola ana iā lākou ma kahi pepa bakena a hoʻomoʻa iā lākou no 40 mau minuke a hiki i ka wā crunchy ma 450 ° F (230 ° C).

6. ʻIli hua

Hana ʻia ka ʻili hua mai ka puree hua i pālahalaha ʻia, hoʻomaloʻo a ʻoki ʻia.

Loaʻa iā ia nā mea like i ka hua hou i hana ʻia ai a kiʻekiʻe i nā fiber, nā wikamina a me nā minelala. Eia nō naʻe, ua hoʻohui kekahi mau ʻili huaʻai pūʻolo paʻa i ke kō a me ke kala a ʻaʻole momona e like me nā ʻano homemade (10).

E hana i kāu pono ponoʻī, i nā hua puree āu i koho ai a hui pū me ka wai lemon a me ka syrup maple inā makemake ʻia. E hohola i ka puree i kahi papa lahilahi ma luna o ka pepa bakena i kāwili ʻia me ka pepa a hoʻomaloʻo iā ia i kahi dehydrator a i kāu umu ma 140 ° F (60 ° C) no ʻeono mau hola.

7. Nā keke Rice a me ka Avocado

ʻO nā pōpō raiki kahi meaʻai māmā e like me nā mea kalai. Hana ʻia lākou mai ka laiki puffed i hoʻopili pū ʻia a hana ʻia i mau pōʻai.

Hana ʻia nā keke laiki momona loa mai ka laiki palaoa palaoa a loaʻa i kekahi mau mea ʻē aʻe. Hāʻawi ʻelua mau ʻeke laiki ʻeleʻele i ka 14 gram o nā kalaka ma lalo o 70 mau calorie (11).

Hoʻopili ʻia nā pōpō raiki me ka avocado kahi meaʻai vegan kaulike me nā momona momona a me nā fiber. Hiki iā ʻoe ke kāpīpī i nā palaoa laiki me nā ʻanoʻano sesame i koʻi ʻia no ka crunch a me ka mea ʻono.

8. Hummus a me nā mea kanu

Hummus kahi lawaiʻa vegan i hana ʻia mai nā pīpī, ʻaila, wai wai lemon, kālika a me kahi paʻi hua sesame i kapa ʻia ʻo tahini.

He kiʻekiʻe ia i ka fiber, nā mea momona olakino, nā wikamina B a me ka wikamina C. ʻOi aku ka nui o ka momona o nā mana home ma mua o ka hummus hoʻomākaukau kalepa e hoʻohui paha i nā aila a me nā mea mālama (12, 13).

Hiki iā ʻoe ke hoʻopili i nā hummus homemade a i kūʻai ʻia i ka hale kūʻai me ke kāloti, ke keleka, ka kukama, nā radishes a me nā mea kanu maka no ka mea ʻai māmā a me ka palaoa momona.

9. ʻO nā hua momona a me nā huaʻai Veggie

ʻO Smoothies kahi meaʻai māmā maikaʻi loa no nā mea ʻai holoholona.

ʻO nā mea laikini e hoʻopili ʻia me nā huaʻai a me nā mea ʻai, i waiwai i nā wikamina a me nā minelala. Hiki iā ʻoe ke hana maʻalahi i kāu iho kahie e ka hoʻohuihui ʻana i ka waiū a mea kanu a me ka wai me kāu mau hua punahele a me nā mea kanu, e like me ka maiʻa, nā hua, ka milo a me ka kale.

Inā ʻoe e ukali i ka papaʻai vegan, e noʻonoʻo e hoʻohui i kahi scoop o ka flax a i ʻole chia mau ʻano i hāʻawi i nā omega-3 fatty acid nui i nele i kekahi mau meaʻai vegan (14,)

10. Oatmeal Me ka hua, nā hua a me nā hua

Hana ʻia ka Oatmeal e ka hoʻomehana ʻana i nā ʻoka me ka wai. ʻAi maʻamau ia e like me ka meaʻai kakahiaka akā hiki ke leʻaleʻa ʻia i kēlā me kēia manawa o ka lā no kahi meaʻai māmā vegan wikiwiki a olakino hoʻi.

He kiʻekiʻe ia i ka fiber, hao, magnesium a me nā wikamina a me nā minelala ʻē aʻe. ʻO ka hoʻomoʻa ʻana i ka oatmeal me ka waiū ʻalemone ʻole ʻole a me ka hoʻohui ʻana i nā hua i kālai ʻia a me nā hua a i ʻole nā ​​ʻanoʻano hiki ke hoʻonui i ka ʻike momona (16).

ʻO ke ala olakino e hoʻomākaukau ai i ka oatmeal e hana i kāu ponoʻī a koho paha i nā koho koke me ka ʻole o nā kō a me ka paʻakai.

11. ʻO Salsa lāua ʻo Chip Tortilla Homemade

Hana ʻia ʻo Salsa mai nā ʻōmato kua, nā ʻaka, ka wai lime, ka paʻakai a me nā mea ʻono.

He momona ia i ka wikamina C, potassium a me ka lycopene hoʻohui mea kanu pono mai nā ʻōmato. Ua hoʻopili ʻia nā loaʻa kiʻekiʻe o lycopene i kahi haʻahaʻa o ka maʻi puʻuwai (17,).

ʻAi ʻia ʻo Salsa me nā ʻāpana tortilla, akā hana pinepine ʻia nā ʻāpana i kūʻai ʻia me ka aila mea kanu a me ka paʻakai ʻoi loa. E hana i kāu ponoʻī, e ʻoki wale i kekahi mau tortillas, palaki iā lākou me ka aila ʻoliva a hoʻomoʻa no 15 mau minuke ma 350 ° F (175 ° C).

12. Popcorn Me ka hū kōpaʻa

Hana ʻia ʻo Popcorn e ka hoʻomehana ʻana i nā hua kulina maloʻo. Hiki ke hoʻomākaukau i loko o ka ea popper, hawewe a i ʻole ka ipuhao me ka aila ma ke kapuahi.

Ke hana ʻia ʻo popcorn i ka popper ea, hiki ke lilo i meaʻai māmā vegan momona loa. ʻO kahi lawelawe ʻelua kīʻaha (16 gram) kokoke i 10% o ka DV no ka puluniu ma 62 wale nō calories (19).

Hiki i ka hoʻohui ʻana i ka hū kō ke hoʻonui i ka meaʻai o ka popcorn i nā mea hou aʻe. ʻO kēia hū melemele flakey kahi protein protein kanu kiʻekiʻe a paʻa pinepine ʻia me ka zinc a me nā huaora B. Loaʻa iā ia kahi ʻono ʻono a kekahi poʻe e hoʻohālikelike ai i ka tī (20).

13. Granola Homemade

Nui a hewahewa nā ʻano granola, akā ʻo ka hapanui nā ʻoka, nā hua a me nā ʻanoʻano, nā hua maloʻo, nā mea ʻala a me kahi mea hoʻonanea.

Nui nā granola i kūʻai ʻia me ka hale kūʻai i ukana me ke kō a me ka aila mea kanu. I kekahi ʻaoʻao, hiki i nā ʻano homemade ke lilo i meaʻai māmā vegan olakino waiwai i ka fiber, protein a me nā momona momona (21).

I mea e hana ai i kāu granola ponoʻī, e hui i nā ʻoka kahiko, nā ʻalemona, nā hua ʻumeke, nā huaʻala a me nā kinamona me ka aila niu i hoʻoheheʻe ʻia a me ka syrup maple. E hohola i ka huikau ma ka pepa bakena i hoʻopaʻa ʻia a hoʻomoʻa no 30-40 mau minuke i ka wela liʻiliʻi i kāu umu.

14. Nā Pā hua a me nā hua Nut

ʻO nā kī hua a me nā kīpoki kahi meaʻai māmā maʻalahi hiki ke momona loa.

ʻO nā mana i loaʻa nā koho kīnā vegan me nā LaraBars, nā GoMacro Bars a me nā KIND Bars. ʻO ka Cashew Cookie LaraBar (48 gram) he ʻelima mau gram o ka protein, 6% o ka DV no ka potassium a me 8% o ka DV no ka hao (22).

Hiki iā ʻoe ke hana i kāu mau hua ponoʻī a me nā kī o ka nati i ka hoʻohui ʻana i 1-2 mau kīʻaha (125-250 gram) o nā nati, hoʻokahi kīʻaha (175 gram) o nā hua maloʻo a me 1/4 kīʻaha (85 gram) o ka maple a i ʻole ka syrup laiki mānoanoa.

E hohola i kēia hui ʻana i loko o ka ipu hao 8-ʻiniha (20-cm) i hoʻomoʻa ʻia a hoʻomoʻa no 20 mau minuke ma 325 ° F (165 ° C).

15. ʻO ka pīni keʻokeʻo keʻokeʻo a me nā ʻāpana home Pita Chips

Hana ʻia ka pīni keʻokeʻo keʻokeʻo e ka hoʻopili ʻana i nā pīni keʻokeʻo a i ʻole cannellini me ka aila ʻoliva, wai wai lemon, kālika a me nā mea kanu hou.

Loaʻa i kahi pīni keʻokeʻo kahi pilikino momona maikaʻi, e ʻūlū ana ma kahi o ʻelima mau hunaila o ka protein, ma luna o 10% o ka DV no ka hao a me ʻehā mau huna o ka puluniu i 1/4 cup (50 gram) (23) wale nō.

ʻO ka hoʻopili ʻana i nā ʻāpana pita me ka pīni keʻokeʻo keʻokeʻo e hana ai i kahi meaʻai māmā vegan olakino. Hiki iā ʻoe ke hana i nā ʻāpana pita homemade ma ka ʻoki ʻana i nā pitas palaoa āpau, palaki iā lākou me ka aila ʻoliva a hoʻomoʻa iā lākou no 10 mau minuke ma 400 ° F (205 ° C).

16. Pā Peanut a me nā maiʻa maiʻa

ʻO ka pīpī pīpī a me ka maiʻa kahi ʻanoʻai a me ka maikaʻi o ka meaʻai māmā.

Hāpai ʻia ka maiʻa me ka potassium a me ka fiber, ʻoiai ʻo ka pīpī pīpī e hāʻawi i ka protein a me nā momona olakino. ʻO ka ʻai pū ʻana iā lākou hiki ke mālama iā ʻoe me ka piha a māʻona (1, 24).

No ka hana ʻana i ka wai pīnī a me nā nahu maiʻa, ʻokiʻoki i kahi maiʻa i mau ʻāpana lahilahi a hohola i kahi papa o ka wai pīnī ma waena o nā ʻāpana ʻelua. ʻOno nā mea ʻono maikaʻi loa ke paʻahau ʻia no 30 mau minuke ma ka pepa bakena i hoʻopaʻa ʻia me ka pepa pepa i loko o kāu pahu hau.

17. ʻO ka niu maloo a me kokoleka pouli

No kahi meaʻai māmā vegan olakino e māʻona ai hoʻi i kou niho momona, hoʻāʻo e ʻai i ka niu maloʻo me kekahi mau pahu o ka kokoleka pouli.

Hana ʻia ka niu maloʻo mai nā lau niu i hoʻomake ʻia a i ʻole nā ​​ʻāpana. ʻAno nui nā ʻano hua ʻole i hoʻomomona ʻia, e ʻūlū nei i 18% o ka DV no ka puluniu i hoʻokahi auneke wale nō (28 gram) (25).

Ma ke ʻano he bonus hoʻohui, ʻo ka kokoleka pouli ma ka liʻiliʻi he 65% cacao e hāʻawi ana i nā mea kanu a he nui paha nā pono olakino. E hōʻoia i ka vegan o kāu kokoleka pouli, e nānā i nā lama ʻaʻole i loaʻa nā huahana holoholona ().

18. Kāpena Veggie i hoʻomoʻa ʻia

Hoʻomoʻa ʻia nā ʻāpana veggie i kālua ʻia mai nā mea kanu i kālai ʻia, hoʻomaloʻo ʻia a hoʻomoʻa ʻia paha i nā mahana haʻahaʻa, kahi meaʻai māmā vegan maikaʻi.

Kaukaʻi ʻia i ke ʻano o ka mea kanu, hāʻawi nā ʻāpana veggie i hoʻomoʻa ʻia i nā ʻano huaora like ʻole. ʻO kahi laʻana, hoʻouka ʻia nā kāloti maloʻo me ka huaora A ʻoiai ʻo nā ʻāpana beet i hoʻomoʻa ʻia e waiwai i ka potassium a me ka folate (27, 28).

Hiki iā ʻoe ke hana i kāu mau mīkini ponoʻī ma ka hoʻomoʻa ʻana i nā mea ʻai āpau i 200-250 ° F (90-120 ° C) no 30-60 mau minuke.

19. Nuts hua nīʻala

ʻO nā ʻano nati like ʻole me nā ʻalemona, pistachios, cashews, walnuts, macadamia nut a me nā pecan.

ʻO nā nati āpau kahi koho momona momona momona momona. ʻO kahi laʻana, hoʻokahi wale nō auneke (23 gram) o nā ʻalemona he ʻeono kalamu o ka protein, ma luna o 12% o ka DV no ka puluniu a me kekahi mau huaora a me nā minelala (29).

ʻOno loa nā huaʻono ke uhi ʻia i nā mea ʻala. Hiki iā ʻoe ke kūʻai i nā hua spice ma ka nui o nā hale kūʻai. No ka hana ʻana i nā nati i hoʻomoʻa ʻia i ka homemade, hoʻolei i kāu ʻano makemake i ka aila ʻoliva a me nā mea ʻala ma mua o ka hoʻomoʻa ʻana i ka hui no 15-20 mau minuke ma 350 ° F (175 ° C).

20. Paʻakai limu

Hana ʻia nā crisps Seaweed mai nā lau o ka limu i hoʻomoʻa ʻia, ʻoki ʻia i mau ʻāpana a hoʻowali ʻia me ka paʻakai.

ʻO lākou kahi vegan, meaʻai māmā haʻahaʻa-kalori me ka folate (wikamina B9), ka fiber a me nā huaora A a me C. Seaweed kahi kumu maikaʻi loa o ka iodine, kahi mea momona e kūlohelohe i ka wai kai a he mea nui ia i ka hana pono ʻana o ka thyroid (30 ,,).

Ke kūʻai ʻana i nā crisps limu, e nānā i nā ʻano me nā mea liʻiliʻi, e like me SeaSnax, kahi wale nō kai limu, aila ʻoliva a me ka paʻakai.

21. Poepoe No-Bake Energy

Nānā nā kinipōpō ikehu i nā meaʻai māmā nahu i hana maʻamau ʻia mai ka hui ʻana o ka ʻoka, nā nati, nā ʻanoʻano, ka waiūpaka nut, nā hua maloʻo, ka ʻaʻala maple a me nā ʻāpana kokoleka i kekahi manawa a i ʻole nā ​​mea hoʻohui.

Kaukaʻi ʻia i kā lākou mea hoʻohui, hiki iā lākou ke lilo i meaʻai māmā vegan momona loa me ka protein, fiber a me nā momona olakino e hāpai i ka ikehu a me ka māʻona (14, 24).

No ka hana ʻana i nā pōpō ikehu homemade, hiki iā ʻoe ke hoʻohui i hoʻokahi kīʻaha (90 gram) o nā ʻoka kahiko, 1/2 kīʻaha (125 gram) o ka waiūpī pīni, 1/3 kīʻaha (113 gram) syrup maple, ʻelua punetēpu o nā hua hemp a ʻelua punetēpō o ka hua waina.

E hoʻokaʻawale a ʻōwili i ka palaoa i mau pōpō a mālama i loko o kāu pahu hau.

22. Pili ma ka Loko

ʻO ka nīnū ma ka lāʻau ka inoa o kahi meaʻai māmā i hana ʻia mai nā lāʻau celery i hoʻopiha ʻia me ka waiūpaka a me nā hua puaʻa.

Nui ka waiwai o kēia meaʻai vegan i ka puluniu mai ke keleka, nā momona momona mai ka pīpī a me nā huaora a me nā minelala mai nā huaʻi (33).

I mea e hana ai i nā ants ma kahi lāʻau, e ʻokiʻoki wale i kekahi mau lālani o ke kelekona i mau ʻāpana, e hoʻomoʻi i ka wai pīpī a kāpīpī ʻia me nā huaʻi.

23. Nā lā maloo-ʻōmole-butter-Stuffed

ʻO nā lā momona, nā hua ʻalani e ulu ana ma nā lāʻau pāma a loaʻa kahi ʻono momona a momona hoʻi.

Loaʻa iā lākou nā sugars kūlohelohe a me ka fiber e hiki ke hāʻawi iā ʻoe i ka hoʻoikaika wikiwiki ʻana o ka ikehu. I ka ʻoiaʻiʻo, aia ma kahi lā ma kahi o 18 mau kalima o nā carbs (34).

No kahi meaʻai māmā vegan olakino, hiki iā ʻoe ke wehe i nā lua o nā lā a hoʻopiha iā lākou me ka waiū almond. Eia nō naʻe, e noʻonoʻo he kiʻekiʻe lākou i nā calories, no laila e hoʻomanaʻo e nānā i ka nui o kāu ʻāpana.

24. Huawaina paʻahau

ʻO nā hua waina nā hua spherical liʻiliʻi e ulu ana ma nā kumu waina a hele mai i ka poni, ʻulaʻula, ʻōmaʻomaʻo a me ka ʻeleʻele.

Hoʻokahi kīʻaha (151 gram) o nā hua waina i 28% o ka DV no ka huaʻai K a me 27% o ka DV no ka lāʻau C ,).

ʻO nā hua waina maloʻo he meaʻai māmā vegan momona. No kahi mea hōʻoluʻolu, e mālama i nā hua waina i loko o kahi pahu i loko o kāu pahu hau a hauʻoli i kahi lima i ka wā o ka pōloli.

Ka Laina Lalo

Inā ʻoe e ukali nei i ka papa ʻai vegan - a i ʻole ke hoʻāʻo nei e hōʻemi i ka nui o nā meaʻai holoholona āu e ʻai nei - he mea maikaʻi e mālama i nā meaʻai mea kanu mea kanu ma ka lima.

ʻO nā meaʻai māmā vegan ma luna kahi ala maikaʻi loa e hakakā ai i ka pōloli ma waena o nā meaʻai.

Maʻalahi lākou e hana a me kahi koho nutritious no nā vegan a me nā mea e nānā wale ana e ʻai i nā mea kanu mea kanu.