Vegetarian Snacks Under 100 Calories

I often see a lot of snacks with meat or seafood that are under 100 calories. The list usually includes some highly processed pre-packaged food as well. Since my goal for 2013 was to reduce processed food here is a list of 25 snacks, yes 25, I have come up with. These snacks are all vegetarian and have high protein. I do have some options with eggs to if you don’t eat eggs, skip those!

1. Omelet: 1 egg and ½ cup veggies and spices
2. 1 rice cake and 1 tbsp. peanut butter
3. ½ cup cottage cheese and 1 slice cantaloupe
4. 1 medium size banana
5. 10 animal crackers
6. 1 cup chopped mango
7. 2 tbsp. guacamole and 5 chips
8. 1 hard-boiled egg
9. 1 cup canned mandarin oranges
10. 9 pretzels and ½ tbsp. chunky peanut butter
11. 1 cup sliced apples and 1 oz. low fat cheddar – personal favorite!
12. 10 baby carrots and 4 oz. Greek yogurt ad 1 tsp. ranch mix
13. 4 tbsp. hummus and 2 celery stalks, sliced
14. 3 almonds chopped and 4 oz. Greek yogurt and a drizzle of honey
15. 2 tbsp. fat free bean dip and 1 small wheat tortilla and 2 tbsp. low fat cheddar
16. 2 tbsp. light guacamole and 2 celery stalks, sliced
17. 1 pack low cal instant oatmeal
18. ½ cup edamame, shelled
19. 2 cups watermelon
20. 25 dry-roasted, unsalted pistachios
21. ½ cup baby carrots and 2 tbsp. hummus
22. 2 egg whites with a slice of whole wheat toast
23. ½ cup cucumber and 2 tbsp. hummus1 small apple, sliced and ½ tbsp. peanut butter
24. 1 small apple, sliced and ½ tbsp. peanut butter 
25. 3 cups air popped popcorn

Sources:

Spark People

Dr. Jackie Newgent

Roasted Vegetables - Bhel Style

Looks yummy huh?!!

I think roasting vegetables was one of the BEST things to happen to vegetarians! Steamed veggies have a texture that doesn't suit my pallet and I do think they lose nutrients and taste. For those of you who are not familiar with Bhel, it is an Indian Street Food that is full of flavor and crunch. For this recipe I have paired up those same flavors to make this a fun side. I also chose vegetables that are high in protein.  

Ingredients: 

• Cauliflower, cut into 1 inch florets, 1.5 cups
• Broccoli, cut into 1 inch florets, 1.5 cups
• Lemon, halved 
• Purple Onion, finely chopped OR Onion Powder - Optional
• Cilantro, finely chopped
• Rosemary, 1/4 tsp 
• Sunflower Seeds, 1/4 cup 
• Vegetable Oil, 1 tsp
• Coconut Oil, 1 tbsp
• Salt, to taste 

Direction: 

• Preheat oven to 450. 
• Cut up the veggies in a large bowl - use less or more veggies depending on your portion size. 
• Add melted Coconut Oil, Salt, Rosemary. If you plan to skip fresh onions you may add onion powder in this step. NOTE: Don't add the fresh onions now, they will burn during the roasting process. 
• Give it a quick toss to make sure everything is coated evenly. 
• Line a baking sheet with some foil. NOTE: the baking sheet sides need to be about 1 inch. This is very important, if they are higher than that the steam won't escape causing the veggies to steam instead, i.e. they will be mushy! 
• Coat the foil vegetable oil and place the florets on the sheet. NOTE: They should not be overcrowded as that will cause it to steam as well. 
• Cook for about 15 - 20 minutes. I like to brown mine a tad. 
• Let the veggies cool for 5 minutes on the baking sheet. 
• Once cool, move them to the serving bowl or dish. 
• Drizzle some fresh lemon juice, cilantro and onions (onions are optional). 
• Sprinkle the sunflower seeds in the end for an awesome crunch! 
• Serve! 

I usually eat this as lunch. I gain weight very easily so this is a good alternative to stew and salad for me. This pairs up very well with Tofu Sticks (recipe coming soon). 

Protein for Vegetarians

Protein intake for vegetarians is the most discussed topic. Most people tend to think that vegetarians and vegans lack protein in their regular diet. Most people also fail to realize that there are several options that vegetarians can fall back on. Here are a few things that I would recommend if you are looking for vegetarian protein options. Several of these are common in Indian foods and those are on the top of my list as thats what I mostly consume. If you need recipe suggestions feel free to leave me a comment.

I have broken these down into different categories, such as: Grains, Nuts, Beans, Soy, Lentils, Dairy, Vegetables, Etc. I have also included some of the Indian names for the lentils.

Vegetables: Broccoli, Avocado, Spinach, etc.
Grains: Quinoa, Brown Rice, Barley, Couscous, Oats etc.
Nuts: Peanuts, Pistachios, Cashews, Almonds, Walnuts, Peanut Butter, Almond Butter, etc.
Beans: Garbanzo (Chickpeas), Pinto, Black, Kidney, Hummus, etc.
Soy: Soy Milk, Soy Yogurt (recommend Silk), Tofu, Edamame, Tempeh, Soy Butter, etc.
Dairy: Cottage Cheese, Greek Yogurt (recommend Chobani), Milk, Ricotta Cheese, Cream Cheese, etc.
Lentils: Black Lentils (Beluga, Urad Daal: black or white), Black Chickpeas (Kala Channa, Bengal Gram), Brown Lentils (Masoor: brown or red), Yellow Lentils (Channa Daal), Split Peas (Moong Daal or Val Daal), Pigeon Peas (Toor Daal), French Green Lentils, etc.
Additional Sources: Protein Bars (Luna or Zone), Protein Supplements such as Hemp Powder.

Please Note:

• If you do consume eggs, I don't recommend egg substitute as its very processed. 
• Upon further research I also found that sprouted lentils tend to lose nutritional value. I personally don't like the taste of sprouted lentils so I avoid it. 
• Be careful when using canned beans. They have a ridiculous amount of sodium that they use in the preserving process. Rinse them throughly before using. I recommend using soaked beans but I can totally understand if you are pressed for time. 
• Being vegetarian is a lifestyle choice ... and I promise its a yummy journey!