Tag Archives: vegan snacks

Broccoli Chips


Don’t click off! Really! you are going to LOVE these broccoli chips, even if you think you aren’t into broccoli.

When it gets warmer and produce is plentiful (and cheap) at the Farmer’s Market, we get our dehydrator going. If you don’t have a dehydrator, you can make these in a low-temp oven, but the results will be a little different. Dehydrators are amazing tools – and you can pick up a small one at many chain stores for as little as $25. What can you do with a dehydrator? Make your own kale chips for a fraction of the price of store-bought! Make homemade fruit and veggie “leather” snacks. Try other raw recipes like zucchini chips, raw crackers and more. Loads of blogs have hundreds of free dehydrator recipes.

Anyhow, we love these crunchy broccoli snacks. They’re so fun to eat, you completely forget it’s something healthful! Yeah, we’ve even fed them to kids, who willingly consumed them! This recipe is raw and gluten-free with SOS-free options.


Broccoli Chips

2 lbs. of broccoli florets

1/2 cup rolled oats

1/2 cup nutritional yeast

1/2 cup sun-dried tomatoes (no oil kind)

1/8 cup almond meal

1/8 cup flax seed meal

1/8 cup apple cider vinegar

2 Tbs. garlic powder

1 Tbs. smoked paprika

1 Tbs. olive oil (optional, can use more water)

2 tsp. liquid aminos (optional, can use more water)

1 tsp. turmeric

1 tsp. onion powder

up to 1 or 1 1/2 cups water, as needed


Wash and trim broccoli into bite-size florets. They will need to fit into your dehydrator. Place florets into a large mixing bowl.

In a blender or food processor, combine oats, nutritional yeast, sun-dried tomatoes, almond meal, flax meal, apple cider vinegar, garlic powder, smoked paprika, olive oil, liquid aminos, turmeric and onion powder. Process a few seconds until oats are broken down, then add 1/2 cup water. Process again, adding another 1/2 cup water. If needed, to develop a smooth paste, add more or less water.

Pour paste onto broccoli florets and use your hands to really get in there and make sure all the veg is coated in sauce. The most delicious bites later will be the ones with the most saucy goodness rubbed into the florets. Next, to the dehydrator (or oven).

Dehydrate at medium-low or around 145-degrees for 8 to 10 hours until the florets have shrunk and are crisp to the bite. In the oven, bake on lined sheets at 200 (or as low as your oven will go), checking every two hours to stir. Bake about 5 to 8 hours in oven until crispy.

Store in a closed container at room temp for about a week – if they last that long!

Cindy’s Black Bean Salsa


The Dirty Hippie’s mom makes this fantastic dip  every time we go visit. Finally, after a few years of devouring what could only be described as buckets of her black bean salsa, we got the recipe and she agreed we need to share it with everyone! This recipe is great for sharing at picnics, potlucks and parties. It’s naturally gluten-free and can be made SOS-free as well. What are you waiting for? Grab some chips and dig in!



Cindy’s Black Bean Salsa

2 15-oz. cans of black beans, drained and rinsed

1 small red onion, minced fine

16-oz. bag of frozen corn kernels, thawed

1/2 cup fresh cilantro, chopped

1 tomato, chopped

1 jalapeno, minced fine (use seeds if you like it spicy!)

juice of 3 fresh limes

2 tsp. ground cumin

1/2 tsp. salt (optional)

4 Tbs. olive oil (optional)


Toss all ingredients together and serve chilled. Can be made a day ahead.

Crunch on Some “Keenwah”


Snack time is always welcome around here. Though chips and nachos are familiar friends, sometimes it’s nice to find a new snack. Like these cute and tasty quinoa puffs from I Heart Keenwah. With upscale vegan flavors like Herbs de Provence and Sea Salt Truffle, as well as snack-time favorite, Sweet Chili, these are crunchy treats for grown-up palates.

Keenwah PuffsI Heart Keenwah Quinoa Puffs are all kosher, gluten-free, non-GMO verified and soy-free, as well as boasting 5 grams of protein per serving. Put your usual chips up against that! In case you’ve been living in cave for the past decade, quinoa is a grain and is a complete source of protein, containing all 9 essential amino acids. It’s also gluten-free, low-glycemic, high in fiber, packed with vitamins and minerals, and has a high protein content – between 14 to 18 per cent.

Owners Sarah and Ravi created the company because they were inspired by quality ingredients. They wanted to snack on real food with a short ingredient list, not crap made of mystery chemicals. The company started with a sweet treat, the Quinoa Cluster. It’s like a brittle, according the website, with five flavor options, all vegan: Chocolate Sea Salt, Almond, Peanut Ginger, Peanut Butter Cacao and Cashew Cranberry. We haven’t tried these, but they look yummy.We love the Quinoa Puffs because they’re as fun to eat as the orange cheese curls you grew up with (talk about mystery chemicals!), but when you read the package, you know what you’re eating and feel good about it. The Puffs have a perfect, light and airy crunch. They are flavorful and snappy. These are great for lunches, picnics, car trips or TV-time munching. Where to find I Heart Keenwah’s Quinoa Puffs? You can buy them online directly from their website to start with. You can also use this handy map to find a retailer near you. In Maryland, the line is available at Safeway, Wegman’s and MOM’s Organic Market.


Vegan Girl Scout Cookies!


Sometimes there are moments of true joy in life. Simple, unadulterated joy. Such as finding out that several of the classic Girl Scout cookies are now available in VEGAN! Yes, you are seeing this correctly. Thin Mints, Peanut Butter Patties (aka Tag-a-longs), Lemonades and Thanks-A-Lots are vegan in some regions. We happen to have hit it big on this one, cause Maryland has the vegan cookies and our next door neighbor’s little girl is selling them. Woo-hoo!


How does this work, you ask? It’s as simple as, well, cookies. In the USA, there are two bakeries making Girl Scout cookies. ABC Bakery makes the vegan options. And it helpfully says “vegan” on the nutrition facts, so it’s easy to spot, in case your local Girl Scouts aren’t sure who did their baking. You can see what I mean on this label for Thin Mints.

Screen Shot 2014-11-18 at 7.04.50 PM

The ABC logo looks like the one on the label sample below… Screen Shot 2014-11-18 at 7.04.37 PM

Notice also that the ABC Bakery is all about sustainable palm oil. A real plus!

So, thank you, ABC Bakery and Girl Scouts of America! We have our supply in hand! OH – and you can also buy cookies to send to soldiers, as well. A nice way to say thank you. There are programs around the country for this, such as Operation Gratitude, Troop to Troops, and Operation Cookie. Your local scouting troop will know more about the program in your area!


Happy Haunting ~ Drinks, Eats and Decor


Tonight is HALLOWEEN and we’re getting all set up here for the big night. Our neighborhood attracts lots of little ghouls, by which I mean almost 200 trick-or-treaters. It’s kind of an occasion and we love to make special snacks and drinks. After all, there needs to be something besides candy, right?

Below, we invite you to join us and try Pumpkin Hummus, the Pom Positive shot, the Blood-Thirsty Werewolf cocktail, Coffin Crunchers and Vampire Apple Bites. After Halloween, check out our idea to upcycle your leftover broken decor pieces and used spooky cobwebs into fresh wreaths for next Halloween.

Enjoy – and HAPPY HAUNTING!pumpkinh_dhbg_lr

Pumpkin Hummus

This simple recipe comes together in about three minutes! Just add crackers for instant Halloween snacking.

1 15-oz. can pumpkin puree (not pie mix)

1 15-oz can chickpeas, rinsed and drained

1/2 lemon, juiced

2 or 3 cloves of garlic

1 tsp. fresh rosemary (woody stems removed)

1 tsp. paprika

1 tsp. white pepper

2 tsp. cumin

pinch nutmeg

pinch cayenne (optional)

salt, to taste

fresh parsley, to garnish

crackers or fresh veggies, to serve


Add garlic and fresh rosemary to a food processor or high speed blender with lemon juice. Process until garlic and rosemary are finely minced. Add pumpkin, rinsed/drained chickpeas, paprika, white pepper, cumin, nutmeg, cayenne and salt. Pulse until all ingredients form a smooth dip. Serve immediately or chill. Garnish with a sprinkling of chopped fresh parsley and serve with crackers or fresh veggies for dipping. Also makes a yummy spread for sandwiches and wraps.


WoldDrink_lrBlood-Thirsty Werewolf Cocktail

Yes, this drink asks for some special ingredients but we promise, they’re worth the effort. The William Wolf Pecan Bourbon is incredible! Many major grocery chains carry San Pellirgino and to find the specific spirits, be sure to check their websites for retailers.

1 1/2 oz. William Wolf Pecan Bourbon

1/2 oz. ginger liqueor (we used Koval)

2 0z. club soda

2 oz. San Pelligrino Blood Orange soda

silver of lemon

Combine bourbon, ginger liqueor, club soda and blood orange soda in a glass. Stir and pour into a second glass full of ice. Serve immediately with a sliver of lemon.



Pom Positive Shot

This shot-style drink is bright and refreshing. It goes down very smoothly, so beware!


1 oz. vodka (we used Rain Organic)

1/2 oz. pomegranate liquor (like Pama)

1 1/2 oz. pomegranate blueberry juice (we used Pom Wonderful)

1/2 oz. San Pellegrino Limonata soda (or use club soda and a splash of lemon)

 Combine all ingredients in a shaker over ice. Shake and pour into a shot glass. Crunchers_dhbg_lr

Coffin Crunchers & Black-as-Night Dip

 Making a themed Halloween snack is always a festive touch. This recipe is cross-posted to Sister Eden ~ tortillas are baked into crispy coffin cruncher crackers and served in black bean dip flavored with avocado, fresh lime, salsa and spices. From start to finish, it takes about 20 minutes, so there’s still plenty of time to put finishing touches on your Halloween costume. Check out the recipe at this link. applebite_dhbg_lrVampire Apple Bites

Need a spooky activity for your little gobins? Try making these fun Vampire Apple Bites. With a small ingredient list, the apple “mouths” come together quickly using your favorite nut or seed butters, some jam “blood” and teeth made from almond silvers. Easy to adjust for any nut butter – peanut, almond, cashew, sunflower seed, soy nut or macadamia nut butters all work. Ahem… so does chocolate nut butter! The instructions for this fun, easy snack are cross-posted at Sister Eden’s blog. Won’t you drop in for a bite?  Hee hee – I had to say it!


Nov. 1: Upcycled Halloween Cobwebs and Skeleton Parts

 So what happens tomorrow  morning? It’s November 1st and you;ve got gobs and gobs of leftover cobweb. On our end, we actually save it and use it again, year after year. Yes, there are some leaves in there, but it’s fine to keep. Plus, you know that stuff will never, ever decompose. If you’re crafty, though, steal our idea and give an old wreath, like the tired Christmas wreath on the left a facelift. We used the same flowers, a little paint, hot glue and stray ribbon and decorations to upcycle a wreath and cobwebs into a fun new decoration. More details from this project are on the Sister Eden blog.


Don’t have any old cobwebs, but you do have a bunch of broken skeletons pieces? We did, too. So we bent a few branches into a second wreath, painted the “parts” an updated gold color, and hot-glued the various skeleton limbs into a frightening new wreath.


We wish you a safe and happy Halloween!

ExpoFinds: ProTings Baked Crisps


If you’re vegan or vegetarian, you’ve heard it a million times: Where do you get your protein? Now, in addition to the usual answer you have (rolling your eyes, for example!) you can add another item to the list: CHIPS!

The good folks at ProTings have created a baked crisp (it’s a chip) with 15 grams of protein per serving. These crunchy snacks are vegan, gluten free and non-GMO. ProTings come in three flavors – chili lime, sea salt and tangy southern BBQ. We got to sample them all at the Natural Products Expo and each was tasty, but the chili lime won as our fave.



ProTings power comes from pea protein, flaxseeds and sunflower seed oil. We are big fans of pea protein – it’s showing up all over the place lately and is a wonderful alternative for those with soy concerns. You can read more about the ProTings ingredients, which are all recognizable, on their website.

To find these yummy crisps and munch on them yourself, visit the locations page on ProTings website. The company is based in New York and most of their distribution is in that region so far.

We hope that some big national chain, say Whole Foods or Wegman’s, picks these up. Cuz you know, we vegans need that protein. 😉


Yumpeez: Peas, Please!


Peas. So hot right now. Who knew that the day would come for these modest legumes? But peas are fast becoming a big trend. They’re non-GMO, gluten-free, high in protein, contain iron/fiber/calcium, and are low in fat. For vegans peas can be a great source of soy-free, nut-free protein. And if you have a garden, peas are easy to grow, too.

At the Natural Products Expo last fall, we bumped into a pea company and their delicous snack packs – Yumpeez. These little organic treats are made from yellow split-peas and boast 7 grams of protein per bag. Grown and made in Canada, the mother-company of Yumpeez is Best Cooking Pulses. They have been in the business of growing peas since 1936. That’s an impressive history.


Best Cooking Pulses is a family-owned and their crops include/products green and yellow split peas, whole peas, chickpeas, lentils, pulse flours (pea, chickpea, lentil and bean), pea fiber, pea bran meal, and roasted split peas. All of their goods are gluten-free, kosher, halal, vegan/vegetarian, non-GMO and available certified organic. This company also believes in and practices sustainability policies for a greener future. Need some recipes with peas? They have that too!

Yumpeez are  roasted and seasoned peas. They have barbecue and dill pickle flavors. The little peas are crunchy and savory, with very little sugar and no MSG. This would be an ideal snack for kids’ lunches, picnics, camping, hikes, even to stash in your desk at the office.

Currently, Yumpeez aren’t available in stores in the USA, only Canada. However, you can buy them on Amazon! A pack of 12 is about $20.

So go ahead, get yumpers over some Yumpeez. They’re delicious and good for you!