Fall is here and root veggies are in season in the USA. Debra Daniels-Zeller offers a variety of recipes featuring root vegetables in her previous Vegetarian Journal article titled Vegan Roots. Enjoy these recipes: Rosemary Roasted Roots; Orange-Marinated Beets; Carrot-Rutabaga Coleslaw; Tomatoes and Lentils with Carrots, Turnips, and Kale; Mashed Celeriac-Potatoes with Roasted Garlic; Jerusalem Artichokes with Caramelized Onions; Curried Parsnip Soup; and Sweet Potato Dip. Find the article here: Vegan Roots
A Vegetarian Resource Group member contacted us asking for ideas for snacks that their vegan child can bring to school for snack time. Snacks cannot be chips/popcorn, cannot have peanuts or tree nuts, and must be low-sugar.
We’re happy to help with some ideas.
If you have other suggestions, please add them in the comments section. All
snacks listed appear to be nut-free, peanut-free, vegan, and have 5 grams of
added sugar or less per serving. Be sure to check product labels since
ingredients can change over time.
My preference is for snacks with
minimal packaging or packaging that can be reused. I’ve included some packaged
snacks that some may want to use for convenience or to support the child who
wants snacks that look like what other kids are bringing.
When brand names are listed below,
they’ve been included to provide some examples of products. This is not an
all-inclusive list of products.
Fruit can be a
refreshing snack. Make sure it’s easy to eat – cut seedless grapes into small
bunches, slice oranges, make a fruit cup with melon chunks or berries. Choose
seasonal fruits – apple slices sprinkled with lemon juice to keep them from
browning in fall, clementine sections in winter, strawberries in late spring.
Even canned or jarred unsweetened fruit can work – try juice-packed pineapple
chunks or unsweetened applesauce with a sprinkle of cinnamon.
One of my kids’
favorite snacks were home-grown grape tomatoes which are even smaller than
cherry tomatoes. Grape or cherry tomatoes can be sent with a dip like hummus
for a savory snack. Other vegetables also make good hummus dippers – carrot and
celery sticks, jicama sticks, cucumber slices, red pepper strips. Since hummus
comes in many flavors, this snack can be different each week.
Mini bagels
thinly spread with vegan cream cheese. Check the vegan cream cheese ingredient
list since many have nuts as a base. Tofutti
and Violife
both make nut-free products that have 0 grams of added sugar.
Roast chickpeas
or other cooked or canned dried beans by mixing rinsed and well-drained beans
with a little olive oil, nutritional yeast, and a dash of salt; spreading them
on a parchment-lined baking sheet in a single layer and baking at 400 degrees
about 30 minutes or until crisp. You can add different spices. These can be
eaten by the handful.
If you’d prefer a
commercial product, Seapoint Farms makes dry roasted edamame.
Dry roasted
pumpkin seeds are another snack that can be eaten by the handful as long as
your child is old enough that these aren’t a choking hazard. Eden
Foods has various size
bags of pumpkin seeds including a 1-ounce single-serve bag.
Make a cereal
mix, choosing low-sugar cold breakfast cereals and adding raisins or other
unsweetened dried fruits. Have your kids help – maybe they’ll even want to name
their recipe.
Homemade muffins
– banana, corn, blueberry, oatmeal, carrot – for example. Avoid nuts, nut
butters, or nut milks or very sugary recipes. Mini-muffin pans are nice for
snack-size muffins. Make a batch and freeze them so they’re always handy when
you need to pack a snack.
Store-bought or
homemade bread sticks with a refried bean dip. Amy’s Kitchen has lower sodium refried beans.
Seedy crackers or
rice cakes thinly spread with tahini or sunflower butter and made into a
sandwich. Rice cakes can also be eaten plain. I’ve found Lundberg Family
Farms Tamari with
Seaweed Rice Cakes and Real Foods
Multigrain Corn Thins to be especially tasty. Lundberg Farms also has mini-rice
cakes and thin stackers – just watch for lots of added sugar in the sweet
varieties.
Baked tofu strips
either homemade or commercial
Vegan jerky
(check label for nut ingredients or excess sugar). Savory Wild Jerky is made with mushrooms; there are many
varieties of vegan jerky.
Commercial low
sugar fruit leather, fruit bars, or fruit wraps – here are a couple of products
that meet our criteria (vegan, nut/peanut-free, <5 grams of added
sugar/serving):
Commercial snack
bars – here are a few brands we found that have vegan, nut-free, low-sugar
versions (check the label since not all of these companies’ products are
nut-free and low-sugar):
If you’re looking for more ideas and
are interested in making your own snacks, this website has a lot of low-sugar, kid-friendly ideas.
Look for recipes without nuts or nut butters like the Lea Bars, Unbaked Granola
Bars (make with suggested substitution for nut butter), and Magic Green
Muffins.
It’s the spookiest night of the year… and you
want to give out vegan candy to all the little ghouls and goblins that knock on
your door. But what to do? Are there vegan Halloween candy options? YES! We’ve
got you covered.
Are you looking for places to purchase vegan candy and other treats for
Halloween? Here’s some online sources that sell vegan goodies with a Halloween theme,
as well as items sold in stores:
Casey Brown, RD states, “The new meat-like, plant-based
burgers are now widely available at supermarkets and quick-service chains like
Burger King. Anecdotally, many omnivores like them equally to meat burgers. We
often hear they are good alternatives environmentally, as well as for animal
welfare and flavor reasons. But how do they stack up nutritionally?”
Beyond Meat will be giving out samples at the
football games listed below. If you are there, let us know if you see students
sampling at The Tailgate Tour produced
by Florida based NFuse 360 Entertainment.
● Oklahoma State vs. Texas on October 16
● Houston vs. East Carolina on October 23
● Georgia vs. Florida on October 30
● North Carolina State vs. Florida State on
November 6
● Texas A&M vs. Mississippi on November 13
● Michigan State vs. Ohio State on November 20
● Vanderbilt vs. Tennessee on November 27
● ACC Football Championship Game in Charlotte,
North Carolina on December 4
Are you looking for a soothing bowl of soup that incorporates lots of
veggies? Look no further! Chef Nancy Berkoff provides recipes for a wide
variety of vegetable chowders in her previous Vegetarian Journal
article: Vegetable
Chowders
Enjoy these recipes (most are inexpensive to prepare): Southwestern Green Bean and Red Pepper Chowder, Carrot, Pear, and White Bean Chowder, Brunswick Stew à la Vegan, Anusim Chowder, Potato and Kale Chowder, and Lentil Chowder
– Vegan books for children on sale from Animal Justice
Project
– Vegan baby and toddler shoes
sold online
– YouTube Cooking Videos from The Vegetarian Resource Group
https://www.facebook.com/groups/VRGparentsandkids is intended to be a
group that offers support for families raising children on vegan diets and for
vegan kids around the world. We envision it as a place to get advice about a
wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween,
non-leather apparel, cruelty-free products, summer camps, and more. Please use
it as a place to share your wisdom, seek advice, or just find a sympathetic
ear. The goal is to offer support.
Consequently, any profane, defamatory, offensive,
or violent language will be removed. Feel free to disagree, but do so
respectfully. Hateful or discriminatory comments regarding race, ethnicity,
religion, gender, disability, sexual orientation, or political beliefs will not
be tolerated. We expect that posts should relate to vegan diets and lifestyles.
The Vegetarian Resource Group reserves the right to monitor all content and ban
any user who posts in violation of the above rules, any law or regulation,
SPAM, or anything otherwise off topic.
Please share this information
with any veggie families that you know! Thanks.
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
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