101 Quick & Easy: Vegan Snack Ideas

101 quick & easy
vegan snack ideas

As a massive thank you for preordering my new cookbook, PlantYou: 140+
Ridiculously Easy, Amazingly Delicious, Plant-Based Oil-Free Recipes, my team has
compiled 101 of the easiest, healthiest and quickest vegan snack ideas for you to
enjoy. From berries to carrot sticks, this is meant to inspire ideas for really easy
grab and go snacks. Thank you from the bottom of my heart for your faith in
PlantYou and your ongoing support of my mission to help people at more plants.
Carleigh Bodrug
25 MINUTES
Dark Chocolate Chips In a small bowl, add the chocolate chips and microwave on high for 30 to
Clementines (peeled, sectioned) 45-second intervals until melted. Stir with a spoon to fully combine.
Sea Salt (flaky, optional) Dip each segment of clementine half way into the chocolate. Place on a
plate and top with salt, if using. Continue with all slices and refrigerate until
hardened, about 20 minutes. Enjoy!
170 Sugar 17g

8g 2g
Saturated 8g Potassium 131mg Refrigerate in an airtight container for up to two days.
21g Phosphorous
… 16mg
Fiber 1g
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5 MINUTES
Red Bell Pepper (sliced) Assemble all ingredients onto a plate and enjoy!
Whole Wheat Pita (sliced into strips)
Hummus
Refrigerate in an airtight container up to 3 days.
Use a gluten-free pita.

294 Sugar 4g
15g 10g
Divide the ingredients into a bento box or container instead of a plate.
Saturated 2g Potassium 436mg
34g Phosphorous
… 221mg
Fiber 8g
15 MINUTES
Popcorn Kernels In a tall, deep pot with a lid pre-heat at medium-high. Add a few drops of
Maple Syrup water to the pot and if they sizzle reduce the heat and add 2-3 "test" kernels
Pureed Pumpkin and cover your pan until they pop.
Cinnamon Add the remaining kernels to the pot, cover and remove from heat for 30
Sea Salt seconds (to allow all kernels to reach equal temperature).
Return your pot to the medium-high heat with your lid tilted open to release
steam (this keeps the popcorn crispy). Occasionally give your pot a shake.
Once the kernels stop popping, about 2 minutes, transfer to a large bowl.
114 Sugar 8g Turn off the stove. Make your maple pumpkin syrup in the same pot while it
1g 2g is still hot. Stir together the maple syrup, pumpkin, cinnamon and salt.
Saturated 0g Potassium 105mg Drizzle the syrup onto your popcorn. Gently toss, divide into bowls and
24g Phosphorous
… 2mg enjoy!
Fiber 3g
The popcorn is best had fresh but you can refrigerate the maple pumpkin syrup
in an air-tight container up to 5-6 days.
3 HOURS 30 MINUTES
Dry Red Lentils Soak the lentils in 2/3 of the water in the fridge for at least three hours or up
Water (divided) to overnight.
Sea Salt Drain and rinse the lentils well then transfer to a high-speed blender with the
remaining water and the salt. Blend on high speed for about a minute until
the batter is smooth and creamy.
Heat a nonstick pan over medium heat. Add approximately a 1/4 cup of the
76 Sugar 0g batter to the hot pan. Then quickly using a spatula or spoon spread the
0g 5g batter into a circle six to seven inches in diameter.
Saturated 0g Potassium 208mg Cook the flatbreads for four to six minutes carefully flipping halfway through
14g Phosphorous
… 0mg (do not overcook). Transfer to a plate or cooling rack to cool completely.
Fiber 3g Repeat with the remaining batter.
Use the cooked flatbreads for sandwich wraps, tacos, or for dipping. Enjoy!
Store in an airtight container in the refrigerator for up to five days or freeze

between pieces of parchment paper for up to three months. Warm in a dry pan
for best results.
One serving equals one flatbread.
Add dried herbs and spices to the batter.
15 MINUTES
Unsweetened Coconut Flakes Preheat the oven to 350ºF (175ºC). Line a baking sheet with parchment
Maple Syrup paper or use a silicone baking mat.
Cinnamon In a bowl, gently toss the coconut flakes in the maple syrup together.
Navel Orange (zested) Sprinkle the cinnamon and orange zest evenly overtop and stir again.
Spread the coconut mixture evenly across the sheet. Bake for five to 10
minutes, stirring frequently, until light golden brown. Let cool completely and
enjoy!
298 Sugar 9g
27g 3g
19g Phosphorous
… 8mg Refrigerate in an airtight container for up to four weeks.
Fiber 6g
One serving equals approximately half a cup.
Add coconut manna or a pinch of salt.
Use lemon, lime, or grapefruit zest instead.
10 MINUTES
Hummus Spread the hummus evenly over the tortilla. Sprinkle the cauliflower rice,
Whole Wheat Tortilla (large) carrots, and red onion on top. Roll tightly into a wrap and slice into quarters.
Cauliflower Rice Enjoy!
Carrot (small, grated)

Red Onion (diced)
For best results, assemble the wrap just before eating.
Use a gluten-free tortilla, bread, or lettuce wraps instead.

300 Sugar 4g
15g 10g Add sliced green onions, bell peppers, olives, cucumber, or spinach.
34g Phosphorous
… 270mg
Fiber 9g
35 MINUTES
Dark Chocolate (chopped) Place the dark chocolate in a microwave-safe bowl. Microwave for one
Cherries (stems on, washed and minute, then stir. Return to the microwave for 30 seconds at a time, stirring
dried very well) each time, until all the chocolate has melted.
Line a baking sheet with parchment paper.

Dip each cherry into the melted chocolate and place on the baking sheet.
Refrigerate for at least 25 minutes or until the chocolate has hardened.
396 Sugar 32g Enjoy!
22g 6g
48g Phosphorous
… 186mg
Fiber 9g Refrigerate in an airtight container for up to three days.
5 MINUTES
Cantaloupe (chopped) Serve the cantaloupe with the pumpkin seeds and enjoy!
Pumpkin Seeds
Refrigerate the melon in an airtight container for up to three days. Store melon
197 Sugar 11g and pumpkin seeds separately until ready to serve.
13g 8g
Use another nut or seed instead.
16g Phosphorous
… 21mg
Fiber 5g
5 MINUTES
Dried Fig Serve the dried figs with walnuts. Enjoy!

Walnuts
Keep in an airtight container for up to one month.

289 Sugar 19g
Use pumpkin seeds instead.
20g 6g
Use another dried fruit instead, like apricots or mango.
28g Phosphorous
… 129mg
Fiber 6g Use almonds, pecans, or cashews instead.
5 MINUTES
Unsweetened Coconut Yogurt In a small bowl combine the yogurt and pesto. Serve with the crackers and
Pesto enjoy!
Seed Crackers
Refrigerate in an airtight container for up to three days.
140 Sugar 1g
Use store-bought or homemade pesto.
9g 3g
Saturated 1g Potassium 160mg Use any cracker, pita bread, tortilla, or veggie sticks instead.
12g Phosphorous
… 106mg
Fiber 3g
5 MINUTES
Pecans Serve the pecans alongside the prunes. Enjoy!

Pitted Prunes
Refrigerate in an airtight container for up to one week.

275 Sugar 18g
18g 3g
31g Phosphorous
… 99mg
Fiber 5g
10 MINUTES
Cucumber (large, sliced) Top each cucumber slice with watermelon. Enjoy!
Seedless Watermelon (sliced)
Refrigerate in an airtight container for up to three days. Best stored separately.

181 Sugar 36g
One serving equals approximately six cucumber topped slices.
1g 4g
45g Phosphorous
… 80mg
Fiber 3g
30 MINUTES
Curry Powder Preheat the oven to 350ºF (177ºC). Line a baking sheet with parchment
Paprika paper.
Sea Salt In a bowl, whisk together the curry powder, paprika, salt, and oil.
Avocado Oil
Peel the plantains then slice as thinly as possible with a mandolin or knife.
Plantain (medium, slighly ripe) Do your best to keep the thickness consistent. Slice on the bias for bigger
chips. Gently toss the slices in oil and spices mixture. Arrange in an even
layer on the baking sheet then bake for 20 to 30 minutes, flipping at the
halfway point. (Note: chips are done when they start to brown around the
edges.)
209 Sugar 24g
5g 2g Remove from the oven and let cool on a baking rack lined with a towel to
Saturated 0g Potassium 734mg soak up any excess oil. Enjoy!
45g Phosphorous
… 58mg
Fiber 4g
Store in an airtight container at room temperature for one to two days. If they get
soggy, crisp them back up by placing them in the oven at 350ºF (177ºC) for five
to 10 minutes.
Add cinnamon or nutmeg.
Serve as is or with guacamole, hummus, salsa or baba ganoush.
Use maple syrup or coconut aminos.
Use green plantains that are just starting to turn yellow for the best results.
5 MINUTES
Brazil Nuts Divide the Brazil nuts and blueberries onto a plate and enjoy!
Blueberries
Refrigerate in an airtight container for up to four days.

261 Sugar 8g
Use pumpkin seeds or sunflower seeds instead of Brazil nuts.
23g 5g
15g Phosphorous
… 250mg
Fiber 4g
5 MINUTES
Avocado (medium) In a small bowl, mash the avocado and combine with the lemon juice and
Lemon Juice sea salt. Adjust flavors as needed.
Sea Salt (or more to taste) Serve the guacamole with red bell pepper slices and enjoy!
Red Bell Pepper (medium, sliced)

194 Sugar 6g
15g 3g Add garlic, red onion, tomatoes, jalapeño and/or cilantro to the guacamole.

Use cucumber slices, carrot sticks, or crackers instead.
16g Phosphorous
… 84mg
Fiber 9g
5 MINUTES
Cantaloupe (medium, cut into small In a mixing bowl combine the cantaloupe, mango and lemon juice. Stir in the
cubes) sliced banana. Divide between bowls and enjoy!
Mango (cut into small cubes)
Lemon Juice
Banana (sliced)
Refrigerate in an airtight container for up to two days. Add the banana just
before serving.
One serving is approximately one cup.

254 Sugar 48g
1g 4g Add grapes, oranges, pineapple or berries.
64g Phosphorous
… 71mg Use lime juice instead.
Fiber 7g
5 MINUTES
Almond Butter Spread the almond butter evenly onto one side of the tortilla.
Whole Wheat Tortilla (large) Place the banana on one end of the tortilla. Tightly roll, slice and enjoy!
Banana (medium)
Refrigerate in an airtight container for up to one to two days.

424 Sugar 17g
22g 12g Use teff or brown rice tortilla instead of whole wheat.
Use sunflower seed or pumpkin seed butter instead of almond butter.
52g Phosphorous
… 327mg
Fiber 10g
Hemp seeds, chia seeds, crushed nuts or sliced strawberries.
One serving is equal to one wrap.
5 MINUTES
Pitted Dates Slice each date in half and stuff with pecans. Enjoy!
Pecans
Refrigerate in an airtight container for up to two weeks.

275 Sugar 24g
Top with cinnamon, flaky salt or nut butter.
18g 3g
31g Phosphorous
… 91mg
Fiber 5g
20 MINUTES
Almond Flour In a small bowl, add the almond flour, paprika, and half the sea salt.
Paprika In another small bowl, add the rice flour, almond milk, garlic powder, and
Sea Salt (divided) remaining salt. Whisk well to combine until no lumps remain.
Brown Rice Flour
One at a time, dunk each avocado wedge into the wet rice flour mix and
Unsweetened Almond Milk then coat in the almond flour. Repeat until all are done.
Garlic Powder
Place the avocado slices in the air fryer, making sure that they are well
Avocado (small, sliced into wedges and
spaced apart and bake at 350ºF (177ºC) for 14 minutes or until crispy. If there
peeled)
are any remaining slices, repeat. Enjoy!
293 Sugar 1g Best enjoyed immediately.

22g 6g
Saturated 3g Potassium 540mg One serving is half an avocado.
22g Phosphorous
… 99mg
Fiber 9g This is best made with a ripe, but still firm avocado, not one that is too soft.
Use rice flour instead of almond flour. Use another alternative milk instead of
almond milk.
Serve with a dip of your choice.
20 MINUTES
Tomato (large, cut into quarters) Preheat the oven to 400ºF (205ºC). Line a baking sheet with foil or
Red Wine Vinegar parchment paper.
Basil Leaves (finely chopped, Place the tomatoes on the baking sheet. Gently toss with the red wine
divided) vinegar, half the basil, and salt. Roast for 15 minutes.
Sea Salt
Spread the roasted tomatoes and basil overtop each slice of toast and
Gluten-Free Bread (toasted) sprinkle with the remaining basil. Enjoy!
175 Sugar 5g Refrigerate the roasted tomatoes in an airtight container for up to five days.
5g 5g
Saturated 0g Potassium 311mg One serving equals approximately two slices.
28g Phosphorous
… 74mg
Add garlic or balsamic glaze.
Fiber 4g
5 MINUTES
Red Bell Pepper (sliced) Assemble all ingredients into a storage container and refrigerate until ready
Celery (cut into small stalks) to eat. Enjoy!
Blueberries
Hummus
Refrigerate in an airtight container up to 3 days.
Use guacamole or a ready-made dip instead.

201 Sugar 9g
11g 6g
22g Phosphorous
… 152mg
Fiber 7g
5 MINUTES
Pretzels (salted) Add the pretzels and peanut butter to a plate and enjoy!
All Natural Peanut Butter
Use sunflower seed butter, tahini or pumpkin seed butter instead of peanut
408 Sugar 5g butter.
18g 13g
Use rice cakes, crackers, celery or carrot sticks instead.
52g Phosphorous
… 180mg
Fiber 4g
5 MINUTES
Avocado Slice avocado in half. Remove the pit and skin. Sprinkle the spices and
Everything Bagel Seasoning seeds over top and enjoy!
322 Sugar 1g Best enjoyed immediately.
29g 4g
If you don't have store-bought Everything Bagel Seasoning, make your own by
mixing together even amounts of poppy seeds, sesame seeds, garlic powder,
17g Phosphorous
… 105mg and dried onion flakes. Add sea salt to taste.
Fiber 13g
30 MINUTES
Kale Leaves (packed, torn into Preheat the oven to 350ºF (177ºC). Line a baking sheet with parchment
pieces) paper.
Sea Salt Place kale leaves in a large bowl and add the salt, maple syrup, and apple
Maple Syrup cider vinegar on top. Massage lightly to coat the leaves.
Apple Cider Vinegar
Arrange the kale across the baking sheet. Bake in the oven for 10 to 15
minutes or until crispy. Serve and enjoy!
68 Sugar 13g
1g 1g Store in the freezer in an airtight container to keep crunchy for up to one month.
Saturated 0g Potassium 194mg If leftovers need more crunch, reheat in the oven for 4 to 5 minutes at 350ºF
15g Phosphorous
… 24mg (177ºC).
Fiber 2g
One serving is equal to one cup of kale chips.
Add cinnamon.
5 MINUTES
Apple (medium, cored and sliced) Arrange the apple slices on a plate with sunflower seed butter. Dip and
Sunflower Seed Butter enjoy!
292 Sugar 22g Refrigerate in an airtight container for up four days.
18g 6g
33g Phosphorous
… 233mg
Fiber 6g
5 MINUTES
Walnuts In a bowl, toss the walnuts with the maple syrup until well coated. Sprinkle
Maple Syrup the nutritional yeast and sea salt overtop and enjoy!
Nutritional Yeast
Sea Salt
Refrigerate in an airtight container for up to five days.
Add your choice of dried herbs or spices.

280 Sugar 19g
20g 5g
25g Phosphorous
… 104mg
Fiber 2g
10 MINUTES
Brown Rice Cake Top each rice cake with radishes and cucumber. Sprinkle with salt and
Radishes (sliced) pepper and enjoy!
Cucumber (sliced)
Sea Salt & Black Pepper (to taste)
Refrigerate the vegetables in an airtight container for up to three days. The rice
cakes are best stored in the original packaging until ready to use.
136 Sugar 2g
One serving is equal to two rice cakes.
1g 3g
Saturated 0g Potassium 178mg Add guacamole or a hummus spread on the bottom layer.
32g Phosphorous
… 24mg
Fiber 3g
10 MINUTES
Barbecue Skewers Take the wooden skewers and thread a chopped strawberry, kiwi and grape
Strawberries (sliced) one at a time. Repeat until each skewer is full. Serve and enjoy!
Kiwi (chopped)
Grapes
One serving is equal to three skewers.

24 Sugar 4g
0g 0g Add a chopped banana or apple. Sprinkle the skewers with cinnamon.
6g Phosphorous
… 11mg Make it into a fruit salad instead.
Fiber 1g
5 MINUTES
Pineapple (cored and sliced into Put pineapple on a plate and sprinkle with cinnamon. Serve and enjoy!
rounds)
Cinnamon
Refrigerate in an airtight container for three days.
86 Sugar 16g
0g 1g
23g Phosphorous
… 14mg
Fiber 3g
5 MINUTES
Cinnamon In a small bowl or container, sprinkle the cinnamon over the peach slices.
Peach (sliced, pit removed) Enjoy!
65 Sugar 13g Refrigerate in an airtight container for up to four days. To prevent browning,
squeeze lemon juice over the peaches before refrigerating.
0g 1g
Top with yogurt, coconut cream, whipped aquafaba, shredded coconut or hemp
16g Phosphorous
… 32mg seeds.
Fiber 4g
5 MINUTES
Unsweetened Applesauce Divide between bowls and enjoy!
51 Sugar 11g Cinnamon, chopped nuts, seeds or granola.

0g 0g
14g Phosphorous
… 6mg
Fiber 1g
10 MINUTES
Edamame Pods Bring a pot of water to a boil.

Tamari Place the edamame pods in a steamer over the boiling water and cover. Let
them steam for five to 10 minutes, or until bright green. Toss in tamari and
enjoy!
261 Sugar 6g
11g 27g
Saturated 0g Potassium 1150mg Refrigerate in an airtight container for up to four days.
18g Phosphorous
… 388mg
Add sesame oil, finishing salt, and/or sesame seeds.
Fiber 11g
5 MINUTES
Rice Puffs Cereal Add the rice cereal to a bowl and top with banana. Add milk and enjoy!
Banana (medium, sliced)
Oat Milk
Use another type of milk such as almond or coconut milk.
Use another type of fruit.

227 Sugar 19g
4g 4g
47g Phosphorous
… 215mg
Fiber 5g
5 MINUTES
All Natural Peanut Butter Spread the peanut butter evenly overtop the English muffin slices. Serve
English Muffin (halved) with strawberries and blueberries. Enjoy!
Strawberries (stems removed,
halved)
Blueberries
Refrigerate in an airtight container for up to two days.
Use a rice cake, gluten-free bread slice or toasted sweet potato slice instead of
an english muffin.
357 Sugar 15g
18g 11g Use sunflower seed butter, tahini or pumpkin seed butter instead of peanut
Saturated 3g Potassium 377mg butter.
51g Phosphorous
… 134mg
Fiber 13g One English muffin is roughly two ounces or 57 grams.
5 MINUTES
Avocado (sliced) Assemble all the ingredients into a storage container. Add sesame seeds to
Cucumber (sliced) the cucumber and avocado. Refrigerate until ready to eat. Enjoy!
Cashews
Nori Sheets
Sesame Seeds (optional)
The avocado is best enjoyed immediately. To keep it from browning, squeeze
some lemon juice on top and refrigerate in an airtight container for up to one
day.
398 Sugar 4g Use pumpkin seeds instead of cashews.

32g 12g
Saturated 5g Potassium 799mg Season the avocado with chili flakes, cayenne or everything bagel seasoning.
27g Phosphorous
… 248mg
Fiber 12g
15 MINUTES
Sweet Potato (small, ends trimmed, Pop the sweet potato slices into the toaster and toast two to three times. If
sliced lengthwise) you do not have a toaster, set your oven to broil and bake on a sheet for 3 to
Avocado (peeled and mashed) 6 minutes per side, or until golden brown.
Sauerkraut Top the sweet potato toasts with mashed avocado and sauerkraut. Season
Sea Salt with sea salt. Enjoy!
277 Sugar 7g Add a layer of baby spinach before you spread on the avocado.
15g 4g
Add lemon juice, lime juice, minced garlic, tomato and/or chopped red onion to
your mashed avocado.
36g Phosphorous
… 118mg
Fiber 11g Use bread, crackers, crispbread, pita or tortillas instead.
Best enjoyed immediately but can be refrigerated in an airtight container up to 3

days.
5 MINUTES
Popcorn Serve all ingredients in a bowl or store them in a portable container if on-the-
Blackberries go. Enjoy!
Walnuts
Use almonds, pumpkin seeds, sunflower seeds, pistachios or pecans instead.
282 Sugar 4g
Refrigerate blackberries and walnuts in an airtight container up to 3 to 5 days.
23g 7g
Add popcorn just before serving or when you are ready to pack for the day if on-
Saturated 2g Potassium 274mg the-go.
17g Phosphorous
… 147mg
Fiber 7g
5 MINUTES
Peach Wash and enjoy whole or sliced.
59 Sugar 13g
0g 1g
14g Phosphorous
… 30mg
Fiber 2g
35 MINUTES
Okra (sliced in half lengthwise) Preheat your oven to 400ºF (204ºC) and line a baking sheet with parchment
Apple Cider Vinegar paper.
Sea Salt (or more to taste) Toss the sliced okra in the apple cider vinegar and sprinkle with sea salt.
Roast for 30 minutes, tossing halfway through cooking time. Enjoy!
36 Sugar 2g
0g 2g
8g Phosphorous
… 62mg
Fiber 3g
15 MINUTES
Maple Syrup Warm the maple syrup in a small skillet over low heat. Add the diced apples
Apple (diced) and saute for about 8 to 10 minutes, until softened. Sprinkle with cinnamon
Cinnamon (ground) and remove from heat.
Almond Butter Transfer the warm apples to a bowl and drizzle with almond butter. Enjoy!
346 Sugar 32g Use sunflower seed butter instead of almond butter.
18g 7g
Use pears or plantains instead.
46g Phosphorous
… 184mg
Fiber 8g
5 MINUTES
Brazil Nuts Divide into bowls and enjoy!
219 Sugar 1g
22g 5g
4g Phosphorous
… 241mg
Fiber 2g
15 MINUTES
Seedless Watermelon (medium size) Slice your watermelon into rounds and then into quarters. Pat as dry as
Dark Chocolate (at least 70% possible with a cloth or paper towel.
cacao) Spread a large piece of parchment paper across a large baking sheet.
Sea Salt (optional)
Fill one large pot with water and place a smaller pot inside. Bring to a boil
then reduce to lowest heat. Ensure no water is able to escape into the
smaller pot. Add the dark chocolate to the smaller pot and stir continuously
until melted. Remove from stovetop.
319 Sugar 41g Tilt the pot with the melted chocolate to one side so that all the chocolate
12g 5g pools. Hold the watermelon by the rind and dip them into the melted
Saturated 6g Potassium 811mg chocolate one-by-one. Place on parchment paper. Sprinkle with sea salt
54g Phosphorous
… 139mg immediately (optional).
Fiber 5g Transfer the chocolate dipped watermelon slices to the fridge for 20
minutes or until chocolate is completely set. Remove from parchment paper
and store in an airtight container in the fridge until ready to eat. Enjoy!
Eat as is or sprinkle chocolate with crushed nuts or coconut flakes.
10 MINUTES
Baba Ganoush Arrange the baba ganoush, carrot sticks, celery sticks, and crackers in a
Carrot (medium, cut into sticks) container. Enjoy!
Celery (medium, cut into sticks)
Oat Crackers
Cucumber slices, nuts, olives, or dried fruit.

362 Sugar 4g
15g 8g
53g Phosphorous
… 41mg
Fiber 10g
5 MINUTES
Nectarine (chopped or sliced) Serve the nectarine with almonds and enjoy!
Almonds
Omit the almonds and use pumpkin seeds or sunflower seeds instead.
269 Sugar 13g
Sprinkle the nectarine with cinnamon.
18g 9g
Use walnuts, pecans or pistachios instead.
23g Phosphorous
… 209mg
Fiber 7g Use a peach instead.
45 MINUTES
Yellow Potato (medium) Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment
Sea Salt paper.
Bring a large pot of water to a boil. Add the whole potatoes to the pot and
boil for five minutes.
Remove the potatoes and let cool slightly, then chop into cubes. Place on
82 Sugar 1g the baking sheet and toss with salt. Bake for 30 to 35 minutes, until crispy
0g 2g and browned. Serve and enjoy!
19g Phosphorous
… 61mg
Fiber 2g
Refrigerate in an airtight container for up to three days. Reheat in the oven for
best results.
Add additional spices or herbs, like garlic powder, paprika, parsley, or rosemary
to the potatoes.
Serve with a dip of your choice.
40 MINUTES
Celery Root (peeled, cut into Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment
fries) paper.
Apple Cider Vinegar In a large bowl, toss the celery root with the apple cider vinegar and cajun
Cajun Seasoning seasoning. Arrange into a single, even layer. Do not overcrowd the pan.
Bake for 35 to 40 minutes, flipping halfway through, or until the fries are
cooked through and have browned on both sides. Enjoy!
75 Sugar 3g
1g 3g
Saturated 0g Potassium 531mg Refrigerate in an airtight container for up to four days.
16g Phosphorous
… 202mg
Fiber 3g Top with chopped parsley, cilantro, and/or salt. Serve with your favorite dipping
sauce.
5 MINUTES
Snap Peas (trimmed) Serve the snap peas with the baba ganoush. Enjoy!
Baba Ganoush

151 Sugar 3g
Add bell peppers, carrots, or cucumbers.
8g 4g
18g Phosphorous
… 38mg
Fiber 5g
35 MINUTES
Zucchini (medium, quartered, seeds Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment
removed and cut into fries) paper.
Coconut Aminos To a mixing bowl, add the zucchini, coconut aminos, Italian seasoning, garlic
Italian Seasoning powder, and salt and toss to combine. Add in the tapioca flour and toss
Garlic Powder again.
Sea Salt Arrange the seasoned zucchini on the prepared baking sheet in a single,
Tapioca Flour even layer (do not overcrowd the pan). Bake for 28 to 30 minutes, flipping
halfway, or until the fries are browned and crispy along the edges. Season
with additional salt (optional) and enjoy!
29 Sugar 4g
0g 1g
Saturated 0g Potassium 258mg Refrigerate in an airtight container for up to four days. Reheat in the oven for
best results.
6g Phosphorous
… 38mg
Fiber 1g
Add other dried herbs and spices.
Serve with favorite dipping sauce.
Use arrowroot powder instead.
20 MINUTES
Vegetable Broth In a pot, bring the broth to a boil. Add the salt and slowly whisk in the grits.
Sea Salt Reduce the heat to medium-low and cook for about 15 minutes or until
Old Fashioned Grits (uncooked) thickened. Enjoy!

117 Sugar 1g
1g 3g
One serving equals approximately one cup of cooked grits.
25g Phosphorous
… 37mg
Fiber 1g
2 MINUTES
Apple Slice into wedges, or enjoy whole.
95 Sugar 19g
0g 0g
25g Phosphorous
… 20mg
Fiber 4g
5 MINUTES
Almond Butter Spread the almond butter onto the toast. Top with the peach slices and
Sourdough Bread (toasted) cinnamon. Enjoy!
Peach (sliced)
Cinnamon
Best enjoyed fresh.
Use gluten-free bread instead.

547 Sugar 14g
22g 19g Use sunflower seed butter instead of almond butter.
70g Phosphorous
… 229mg
Fiber 8g
5 MINUTES
Avocado (halved) Roughly scoop out the avocado flesh. Sprinkle with paprika, chili powder
Paprika and sea salt. Enjoy!
Chili Powder
Sea Salt
Best enjoyed the same day. For best results, slice and serve the avocado just
before enjoying.
325 Sugar 1g
Extra virgin olive oil, hemp seeds, sesame seeds, red pepper flakes or nutritional
30g 4g yeast.
18g Phosphorous
… 108mg
Fiber 14g
5 MINUTES
Almonds In a bowl, toss the almonds with the coconut oil until well coated. Sprinkle
Coconut Oil (melted) cocoa powder, sea salt and stevia overtop and enjoy!
Cocoa Powder
Sea Salt
Stevia Powder
Refrigerate in an airtight container for up to seven days.
Use monk fruit sweetener, honey or maple syrup instead.
270 Sugar 2g
25g 8g
9g Phosphorous
… 179mg
Fiber 5g
5 MINUTES
Tahini In a small bowl, whisk together the tahini, water and sea salt.
Water Arrange the tomatoes, cucumbers and black olives around the tahini, and
Sea Salt enjoy!
Tomato (cut into wedges)
Cucumber (sliced)
Black Olives
Add your choice of spices to the tahini spread, such as cumin, paprika or garlic.
251 Sugar 1g
21g 7g
14g Phosphorous
… 255mg
Fiber 4g
15 MINUTES
Corn On The Cob (husk removed Fill a pot with a few inches of water and bring to a boil.
and halved)
Place the corn in a steaming basket over boiling water. Close the lid and
steam for 10 to 15 minutes. Let cool slightly before serving.
90 Sugar 5g
1g 3g Keep the corn on the cob whole and leave the husks on. For 1 to 2 cobs,
Saturated 0g Potassium 0mg microwave on high for 3 minutes. For 3 to 4 cobs, microwave for 4 minutes. Let
19g Phosphorous
… 0mg cool before removing husks.
Fiber 1g
2 MINUTES
Cherry Tomatoes Wash and add to a bowl. Enjoy!
27 Sugar 4g Slide onto skewers and grill for one to two minutes per side.
0g 1g
6g Phosphorous
… 36mg
Fiber 2g
20 MINUTES
Watermelon Radish (ends trimmed Preheat oven to 400ºF (204ºC) and line a baking sheet with foil.
and sliced)
In a mixing bowl, toss watermelon radishes with apple cider vinegar and salt.
Apple Cider Vinegar Transfer to baking sheet and roast for 20 minutes, flipping halfway.
Sea Salt (or to taste)
Remove from the oven and enjoy!
23 Sugar 3g Refrigerate in an airtight container up to 2 to 3 days.

0g 1g
5g Phosphorous
… 28mg
Fiber 2g
40 MINUTES
Pie Pumpkin (seeds and strings Preheat the oven to 400ºF (204ºC) and line a large baking sheet with
scooped out, cut into 1/2-inch wedges) parchment paper.
Cinnamon Add the pumpkin wedges to a large mixing bowl and toss with the
Vanilla Extract cinnamon, vanilla and sea salt until well coated.
Sea Salt
Transfer the seasoned pumpkin wedges to the prepared baking sheet and
Maple Syrup arrange them into a single layer.
Bake for about 25 minutes or until the pumpkin is very tender. Remove the
pumpkin from the oven and brush each piece with the maple syrup. Return
it to the oven and continue baking for about 5 minutes more or until the
51 Sugar 9g maple syrup is just starting to brown and bubble. Season with additional salt
0g 1g if needed. Enjoy!
13g Phosphorous
… 39mg
Fiber 1g
Refrigerate in an airtight container for up to five days.
Use pumpkin pie spice, black pepper or a pinch of cayenne.
A pumpkin that weighs 2.25 lbs (1.02 kg) will yield approximately 3 cups. When
cutting, keep the wedges as uniform as possible for even cooking.
Use squash instead.
Use another liquid sweetener instead.
8 MINUTES
Water In a saucepan, bring water to a boil. Add the snow peas and cook for one
Snow Peas minute. Drain and rinse.
Chickpeas (cooked, rinsed) Serve the snow peas with the chickpeas and pear. Enjoy!
Pear (sliced)

249 Sugar 23g
2g 9g
52g Phosphorous
… 176mg
Fiber 13g
5 MINUTES
Cherries Serve the cherries with walnuts and chocolate. Enjoy!

Walnuts
Dark Chocolate
Store ingredients separately until ready to serve.
Omit the walnuts and use pumpkin seeds or sunflower seeds instead.
394 Sugar 17g
30g 7g
28g Phosphorous
… 197mg
Fiber 6g
1 MINUTE
Persimmon Slice the persimmon, serve and enjoy!
32 Sugar 0g
0g 0g
8g Phosphorous
… 7mg
Fiber 0g
5 MINUTES
Carrot (medium) Peel the carrot and slice it into sticks. Enjoy!
25 Sugar 3g Refrigerate in an airtight container for up to five days. Add water to prevent them
0g 1g from drying out.

Season with salt.
6g Phosphorous
… 21mg
Fiber 2g Hummus, guacamole or your favorite dip.
5 MINUTES
Cucumber (sliced) In a small bowl, add the cucumber. Toss with the chili power and lime juice.
Chili Powder Enjoy!
Lime Juice
Refrigerate in an airtight container for up to two days.
26 Sugar 3g
Add chili flakes or cayenne for extra heat.
0g 1g
6g Phosphorous
… 39mg
Fiber 1g
5 MINUTES
Plain Rice Cake Spread the coconut yogurt onto the rice cake and top with the raspberries.
Unsweetened Coconut Yogurt Enjoy!
Raspberries
Store all ingredients separately until ready to serve.
58 Sugar 2g
Sprinkle with hemp seeds, chia seeds or ground flax seeds.
1g 1g
Saturated 0g Potassium 73mg Use strawberries or blueberries instead.
12g Phosphorous
… 41mg
Fiber 3g
5 MINUTES
Whole Grain Bread Toast the bread slices. Spread on the peanut butter and then the
All Natural Peanut Butter applesauce. Enjoy!
Unsweetened Applesauce
Use jam instead.
423 Sugar 12g

20g 18g
46g Phosphorous
… 296mg
Fiber 8g
2 MINUTES
Blueberries Wash the berries and enjoy!
84 Sugar 15g
0g 1g
21g Phosphorous
… 18mg
Fiber 4g
10 MINUTES
Almonds (raw) Toss almonds and salt in a large pan over medium-low heat and toast for 2-
Sea Salt (omit if using salted nuts) 3 minutes. Add peanuts and toss occasionally until the sides start to brown
Raw Peanuts and it becomes fragrant. Remove from heat and transfer to a bowl.
Pumpkin Seeds Add pumpkin seeds and raisins. Let cool completely before serving. Enjoy!
Raisins
Refrigerate in an air-tight container.

551 Sugar 17g
Pecans, walnuts, cashews, hazelnuts, Brazil nuts, macadamia, pistachios,
42g 21g
sunflower seeds, coconut flakes, dried cranberries, dried blueberries, goji
berries, dried cherries, banana chips, dark chocolate chips and/or cacao nibs.
32g Phosphorous
… 329mg
Fiber 11g
5 MINUTES
Pomegranate Slice the top off the pomegranate and score the sides with a knife.
Submerge the pomegranate into a bowl of water and crack it open with your
hands. Remaining in the water, gently peel off the rind and separate the
seeds from the white flesh.
117 Sugar 19g Scoop out all the flesh and rind floating on the surface and then drain your
2g 2g pomegranates in a colander. Transfer to a bowl and enjoy!
26g Phosphorous
… 51mg
Fiber 6g
Refrigerate in an airtight container up to 5 days; or freeze pomegranate seeds in
a single layer on a baking sheet then transfer to an airtight container.
Look for frozen pomegranate seeds in the freezer aisle of your grocery store. No
prep required!
10 MINUTES
Whole Grain Crackers Mash the avocado onto the crackers and sprinkle with salt and pepper to
Avocado taste. Enjoy!
321 Sugar 6g
18g 5g
38g Phosphorous
… 172mg
Fiber 5g
5 MINUTES
Yellow Bell Pepper Remove stems and seeds of each bell pepper and cut into slices. Enjoy!
Orange Bell Pepper
Red Bell Pepper
Refrigerate in an airtight container up to 3 to 4 days.
20 Sugar 1g
0g 1g
5g Phosphorous
… 19mg
Fiber 1g
3 MINUTES
Raspberries Wash berries and enjoy!
64 Sugar 5g Do not wash until ready to eat, as washed berries spoil more quickly.
1g 1g
15g Phosphorous
… 36mg
Fiber 8g
30 MINUTES
Chickpeas (canned, or cooked Preheat oven to 400ºF (204ºC) and line a baking sheet with parchment
and drained) paper.
Maple Syrup Pat chickpeas dry with a paper towel. Place chickpeas in a mixing bowl and
Poultry Seasoning add maple syrup, poultry seasoning, sea salt, and black pepper. Mix until
Sea Salt chickpeas are evenly coated.
Black Pepper Spread the chickpeas across the baking sheet. Bake for 20 minutes, tossing
halfway through.
Let cool before storing in an airtight container in the fridge.
437 Sugar 18g

7g 22g
Saturated 1g Potassium 757mg They keep well in an airtight container in the fridge for up to 5 days. They will
76g Phosphorous
… 418mg lose their crunchiness with time, so throw them back into the oven before eating
Fiber 19g if you want to crisp them back up.
Bake for longer if you like them really crispy.
5 MINUTES
Apple Slice apples and cut out the core. Serve with hummus for dipping. Enjoy!
Hummus
Use pear slices instead.

240 Sugar 19g
11g 5g
34g Phosphorous
… 131mg
Fiber 8g
50 MINUTES
Sweet Potato (medium) Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Sunflower Seed Butter Pierce several holes in the sweet potato using a fork. Bake for at least 45
Banana (sliced) minutes or until tender.
Hemp Seeds
Slice sweet potato open and top with sunflower seed butter, banana slices,
Cinnamon hemp seeds and cinnamon. Enjoy!
471 Sugar 23g Use any nut or seed butter.

23g 12g
Saturated 2g Potassium 1168mg Bake several sweet potatoes at the start of the week. Reheat and add toppings
62g Phosphorous
… 466mg just before serving.
Fiber 10g
10 MINUTES
Rye Bread (toasted) Spread hummus over toast and top with avocado slices, sunflower seeds,
Hummus salt and pepper. Enjoy!
Avocado (sliced or mashed)
Sunflower Seeds
Use hemp seeds, sesame seeds or pumpkin seeds instead.
675 Sugar 4g
46g 19g
…
55g Phosphorous
… 522mg
Fiber 18g
5 MINUTES
Kiwi Peel and slice. Enjoy!
84 Sugar 12g
1g 2g
20g Phosphorous
… 47mg
Fiber 4g
1 HOUR
Strawberries (halved) Start by preparing your Strawberry Chia Jam. Add the strawberries, maple
Maple Syrup syrup and chia seeds to a food processor. Pulse lightly until a chunky, jam-
Chia Seeds like consistency forms. Be careful not to over process.
Brown Rice Tortilla Transfer jam into a saucepan and place on the stove over medium heat. Stir
Banana (peeled) until it begins to bubble. Reduce heat to low and let simmer for 10 to 15
All Natural Peanut Butter minutes or until jam begins to thicken.
Remove from heat and pour into a mason jar. Place in the fridge to thicken
and cool for at least 30 minutes.
Once the jam has cooled, spread the peanut butter and jam across tortillas.
487 Sugar 26g Place a banana in the centre and roll it up. Enjoy as is, or slice into rounds.
21g 12g
69g Phosphorous
… 143mg
Fiber 9g Use any type of berry instead.
5 MINUTES
Walnuts Divide dark chocolate and walnuts between bowls. Enjoy!

Dark Chocolate (at least 70%
cacao)
346 Sugar 7g
30g 7g
16g Phosphorous
… 181mg
Fiber 5g
5 MINUTES
Nori Sheets Cut nori sheets into quarters with scissors. Brush sheets very lightly with
Coconut Aminos coconut aminos. Heat a large pan over medium heat and toast the nori
Apple (medium) sheets about 30 seconds per side.
Slice apples and divide onto plates with nori crisps. Enjoy!
107 Sugar 19g

0g 2g Buy pre-toasted nori sheets.
28g Phosphorous
… 20mg
Fiber 6g
2 MINUTES
Macadamia Nuts Divide between bowls and enjoy!
321 Sugar 2g
34g 4g
6g Phosphorous
… 84mg
Fiber 4g
2 MINUTES
Assorted Olives Divide into bowls and enjoy!
156 Sugar 0g
15g 1g
8g Phosphorous
… 4mg
Fiber 2g
3 MINUTES
Dried Unsweetened Mango Divide dried mango and brazil nuts between bowls. Enjoy!
(large)
Brazil Nuts
339 Sugar 31g

22g 7g
36g Phosphorous
… 241mg
Fiber 4g
3 MINUTES
Apple Cut apple into slices and remove the core. Dip into peanut butter and enjoy!
To avoid brown apple slices, assemble the slices back into the shape of the
287 Sugar 22g apple and tie an elastic band around it.
17g 8g
32g Phosphorous
… 128mg
Fiber 6g
30 MINUTES
Maple Syrup Line a loaf pan with parchment paper (use a larger baking dish if serving size
All Natural Peanut Butter is adjusted higher).
Rice Puffs Cereal In a medium pot over low-medium heat, whisk together maple syrup and
peanut butter until thoroughly combined. Remove from heat and let cool,
about 5 minutes.
Add puffed rice and gently mix with a spatula until evenly coated.
220 Sugar 18g Transfer to loaf pan and press down firmly. Freeze for 20 minutes or until
11g 5g firm. Slice into bars or squares and enjoy!
28g Phosphorous
… 78mg
Fiber 1g
Use any nut or seed butter instead.
Freeze in an airtight container
2 MINUTES
Navel Orange Slice into wedges or peel and section. Enjoy!
69 Sugar 12g
0g 1g
18g Phosphorous
… 32mg
Fiber 3g
10 MINUTES
Maple Syrup In a pan, warm maples syrup on medium heat.

Apple (cored and sliced) Add apple slices and sauté until soft, about 5 to 8 minutes.
Cinnamon
Sprinkle cinnamon over top and stir to coat evenly.
Divide into bowls and enjoy!
150 Sugar 31g

0g 1g
Use pears.
40g Phosphorous
… 21mg
Fiber 5g
15 MINUTES
Grapefruit Set your oven to broil and move the rack to the top rung.
Maple Syrup Slice your grapefruit in half and remove the seeds. Use a knife to carve each
half of the grapefruit around the circumference and through the individual
sections to make it easier to eat. Place each half on a baking sheet. Brush
the flesh of each half with maple syrup. Place in the oven and broil for 5 to
10 minutes or until the flesh turns golden brown. Keep a close eye to void
67 Sugar 15g
burning!
0g 1g
Saturated 0g Potassium 199mg Remove grapefruit from oven and let cool for 5 minutes. Dig in with a spoon.
Enjoy!
17g Phosphorous
… 10mg
Fiber 1g
Sprinkle with shredded coconut after baking.
Sprinkle with a pinch of sea salt before eating.
Wrap leftovers in saran and store in the fridge. Reheat before eating.
5 MINUTES
Celery (sliced into sticks) Spread peanut butter across celery sticks. Happy munching!
Use sunflower seed butter or hummus instead.

201 Sugar 4g
17g 8g
9g Phosphorous
… 122mg
Fiber 3g
5 MINUTES
Chickpeas (cooked) Using the back of a fork, mash the chickpeas, apple cider vinegar, salt and
Apple Cider Vinegar black pepper in a bowl.
Sea Salt & Black Pepper (to taste) Serve the mashed chickpeas alongside the tortilla and red bell pepper
Whole Wheat Tortilla (sliced) slices. Enjoy!
Red Bell Pepper (medium, sliced)

296 Sugar 10g
Use gluten-free tortilla.
6g 12g
Add your choice of herbs and spices to the chickpeas.
49g Phosphorous
… 312mg
Fiber 13g
1 MINUTE
Plum Wash and eat!
30 Sugar 7g
0g 0g
8g Phosphorous
… 11mg
Fiber 1g
15 MINUTES
Yellow Bell Pepper Slice your pepper, carrot and celery into sticks.
Carrot Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of
Celery each with ¼ cup hummus. Then place the veggie sticks into the hummus so
Hummus that they are standing vertically. Seal the jar and place in the fridge until
ready to eat.
170 Sugar 2g
11g 6g Substitute in different veggies like cucumber or zucchini.

15g Phosphorous
… 137mg
Fiber 5g
45 MINUTES
Sweet Potato Preheat oven to 375ºF (191ºC). Starting at one end of the sweet potato, cut
Maple Syrup into rounds as thinly as possible. Try to be consistent with how thin you slice
Sea Salt them so they bake evenly.
Dark Chocolate (at least 70% In a mixing bowl, toss the sweet potato rounds with maple syrup and sea
cacao) salt.
Line 1 or 2 baking sheets with parchment paper. Place the sweet potato
rounds across the baking sheets in a single layer. Bake in the oven on the
middle rack for 20 minutes. Flip the rounds and bake for another 10 to 20
145 Sugar 8g minutes depending on the thickness or until golden brown. Remove from
oven.
7g 2g
Saturated 4g Potassium 271mg While the chips cool, prepare the chocolate. Fill one large pot with water
19g Phosphorous
… 71mg and place a smaller pot inside. Bring to a boil then reduce to lowest heat.
Ensure no water is able to escape into the smaller pot! Add the chopped
Fiber 3g
chocolate to the smaller pot and stir continuously until melted. Remove from
stovetop.
Dip each sweet potato chip halfway into the melted chocolate, let excess
drip off and return to the original baking sheets.
Transfer the baking sheets of chips into the freezer to harden, about 5
minutes.
To store, place chips in a slightly sealed container when completely cooled.
These are best eaten fresh. Enjoy!
Use a spoon to drizzle the melted dark chocolate over the sweet potato chips
instead of dipping.
5 MINUTES
Strawberries Wash strawberries under cold water and remove the stems. Dry well. Slice
and divide into bowls. Enjoy!
46 Sugar 7g
0g 1g Once strawberries are washed, they tend not to last as long. So do not wash until
you are ready to eat.
11g Phosphorous
… 35mg
Fiber 3g
5 MINUTES
Raspberries (washed) Place a chocolate chip into the centre of each raspberry. Divide into bowls
Dark Chocolate Chips and enjoy!
122 Sugar 10g

5g 2g
15g Phosphorous
… 18mg
Fiber 4g
5 MINUTES
Cashews Divide into bowls and enjoy!

Clementines
267 Sugar 15g

16g 7g
29g Phosphorous
… 200mg
Fiber 4g
10 MINUTES
Popcorn Kernels In a tall, deep pot, heat to medium and add a few drops of water, till it sizzles.
Sea Salt Pour kernels in and quickly cover with lid. Give the pot a quick shake and
turn up the heat.
Let kernels pop. Shake the pot when popping slows down holding the lid on
tightly.
116 Sugar 0g Remove from heat when popping stops. Pour into a bowl immediately to
avoid the popcorn burning. Sprinkle with sea salt to taste. Enjoy! (Note:
1g 4g
Never, ever, EVER leave stove top popcorn unattended.)
22g Phosphorous
… 0mg
Fiber 4g
15 MINUTES
Pecans Place nuts in a frying pan over medium heat stirring occasionally for 5
Maple Syrup minutes or until pecans are toasted.
Cinnamon Drizzle maple syrup over pecans and add in cinnamon. Stir well with a
wooden spoon until pecans are evenly coated. Continue stirring until pecans
become sticky.
Remove from heat and spread pecans over a piece of wax paper. Let dry for
10 minutes and break apart into individual pieces. Store in a mason jar. Enjoy!
186 Sugar 4g
18g 2g
7g Phosphorous
… 69mg
Fiber 3g
2 MINUTES
Grapes Wash grapes, divide into bowls and enjoy!
62 Sugar 15g
0g 1g
16g Phosphorous
… 9mg
Fiber 1g
10 MINUTES
Seedless Watermelon (cut into sticks) Dip the watermelon sticks into the coconut yogurt. Enjoy!
Unsweetened Coconut Yogurt
Refrigerate separately in an airtight container for up to three days.

225 Sugar 36g
4g 4g
49g Phosphorous
… 62mg
Fiber 4g
15 MINUTES
Strawberries (halved) Wash fruit.

Pineapple (cubed) Slide one piece of each type of fruit onto the skewer and set aside.
Blackberries
Repeat using the same pattern until all ingredients are used up. Cover and
Cantaloupe (cubed)
store in the fridge until ready to serve. Enjoy!
Blueberries
Raspberries
Barbecue Skewers
Drizzle with melted dark chocolate.
Use whatever fruit you have on hand. Watermelon, honeydew, banana and
54 Sugar 9g orange slices all work great!
0g 1g
13g Phosphorous
… 22mg
Fiber 3g
5 MINUTES
Rye Bread (toasted) Spread the pesto onto the slices of toast until evenly covered. Enjoy!
Pesto
This recipe is best enjoyed fresh but can be refrigerated in an airtight container
393 Sugar 6g for up to two days.
25g 10g
One serving equals two slices of toast.
31g Phosphorous
… 234mg
Fiber 4g

101 Quick & Easy: Vegan Snack Ideas

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101 Quick & Easy: Vegan Snack Ideas

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101 quick & easy

vegan snack ideas

170 Sugar 17g

Refrigerate in an airtight container up to 3 days.

Use a gluten-free pita.

Store in an airtight container in the refrigerator for up to ﬁve days or freeze

One serving equals one ﬂatbread.

Add dried herbs and spices to the batter.

Add coconut manna or a pinch of salt.

Use lemon, lime, or grapefruit zest instead.

Carrot (small, grated)

For best results, assemble the wrap just before eating.

Use a gluten-free tortilla, bread, or lettuce wraps instead.

Line a baking sheet with parchment paper.

Dried Fig Serve the dried ﬁgs with walnuts. Enjoy!

Keep in an airtight container for up to one month.

Refrigerate in an airtight container for up to three days.

Pecans Serve the pecans alongside the prunes. Enjoy!

Refrigerate in an airtight container for up to one week.

Refrigerate in an airtight container for up to three days. Best stored separately.

Add cinnamon or nutmeg.

Serve as is or with guacamole, hummus, salsa or baba ganoush.

Use maple syrup or coconut aminos.

Refrigerate in an airtight container for up to four days.

Refrigerate in an airtight container for up to three days.

Saturated 2g Potassium 749mg

One serving is approximately one cup.

Refrigerate in an airtight container for up to one to two days.

One serving is equal to one wrap.

Refrigerate in an airtight container for up to two weeks.

293 Sugar 1g Best enjoyed immediately.

Serve with a dip of your choice.

Refrigerate in an airtight container up to 3 days.

Use guacamole or a ready-made dip instead.

322 Sugar 1g Best enjoyed immediately.

292 Sugar 22g Refrigerate in an airtight container for up four days.

Refrigerate in an airtight container for up to ﬁve days.

Add your choice of dried herbs or spices.

Refrigerate in an airtight container for up to three days.

One serving is equal to three skewers.

Refrigerate in an airtight container for three days.

Unsweetened Applesauce Divide between bowls and enjoy!

51 Sugar 11g Cinnamon, chopped nuts, seeds or granola.

Edamame Pods Bring a pot of water to a boil.

Use another type of milk such as almond or coconut milk.

Use another type of fruit.

398 Sugar 4g Use pumpkin seeds instead of cashews.

Best enjoyed immediately but can be refrigerated in an airtight container up to 3

Use almonds, pumpkin seeds, sunﬂower seeds, pistachios or pecans instead.

Peach Wash and enjoy whole or sliced.

Brazil Nuts Divide into bowls and enjoy!

Eat as is or sprinkle chocolate with crushed nuts or coconut ﬂakes.

Refrigerate in an airtight container for up to three days.

Cucumber slices, nuts, olives, or dried fruit.

Serve with a dip of your choice.

Refrigerate in an airtight container for up to four days.

Serve with favorite dipping sauce.

Use arrowroot powder instead.

Refrigerate in an airtight container for up to three days.

Apple Slice into wedges, or enjoy whole.

Best enjoyed fresh.

Use gluten-free bread instead.

Use monk fruit sweetener, honey or maple syrup instead.