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Recipes

Rainbow Vegan Bowl & Go-Faster Guacamole

Looking to shun the sugar? Build your own vegan bowl with vegetables, seeds, and dips for healthy snacking! High in fiber and low in sugar and calories, vegetables make the perfect healthy snack to keep you full between meals and avoid spikes in your blood sugar levels.

Bring your bowl to life by adding seeds and dips. With the right ones, you’ll be getting a hit of protein, essential fatty acids and fat-soluble vitamins. Here’s a list of our favorite veggies, seeds and dips for snacking on between meals, and a recipe for our go-faster guacamole.

 Build Your Vegan Bowl

  • Carrots

Carrots are packed with vitamin A (in the form of carotenoids) and C, which research strongly suggests is cardio- and cancer-protective. Try spiralizing them and eating them like noodles (coodles, maybe?). Simply scrub clean young carrots and peel mature carrots.

  • Radishes

Crunchy, earthy and full of vitamins and minerals. As a cruciferous vegetable, radishes contain the natural antioxidant compounds, indole-3 and sulfuraphane, which have been linked to protection against cancer. Wash and thinly slice these.

 

  • Avocados

The super rich and creamy fruit that’s turning up on everyone’s feeds, but does it really live up to the hype? Brimming with vitamin E and monounsaturated fats which are believed to be cardio-protective, the avocado is up there. They’re a little higher in calories than most vegetables due to their fat content, so don’t scoff too many if you’re watching your waistline.

 

  • Tomatoes

Tomatoes come in a huge variety of colors and flavors, which are great for boosting your bowl. They’re packed with vitamin C and lycopene – a bright red carotenoid, which research strongly suggests protects against heart disease. Look out for heirloom tomatoes for their distinctive colors and sizes.

  • Sugar Snap Peas

A great source of vitamins and minerals, particularly vitamins A, K and C. Sugar snap peas are better eaten raw or quickly blanched to maximize flavor, texture and nutrient content. Mature sugar snaps will require stringing before eating – simply pull the string that runs down the length of the pod first. Eat young sugar snaps straight after washing.

  • Bell Peppers

All varieties of bell pepper have a high vitamin C content, with the red variety almost twice as high as the green. Red also comes up trumps when it comes to vitamin A in the form of carotenoids, which protect photoreceptor cells in the eyes.

Snacking on pumpkin seeds is a good way to ramp up your protein intake and keep you fuller for longer, adding another dimension of crunch and flavor to your bowl. They provide a good source of essential fatty acids and zinc, and also diverse forms of vitamin E, which research shows may provide us with more health benefits than just one form of the vitamin alone.


Go-Faster Guacamole Recipe

Ingredients

  • 2 tomatoes (finely chopped)
  • 1 fresh lime (juice)
  • 2 ripe avocados
  • Handful pickled jalapenos (chopped)
  • ½ red onion (finely chopped)
  • Pinch salt and pepper
  • Handful fresh coriander, plus extra to garnish (chopped)

Method

1. Cut the avocado down the length, then remove the stone and scoop the flesh out.

2. Finely chop the tomatoes, red onion, jalapenos and coriander.

3. Mash the avocado with a fork and combine with the remaining guacamole ingredients. Add to your vegan bowl for healthy dipping!


Vegan bowl


Want to see more healthy recipes? We got you. Check ’em out here.

 

Rainbow Vegan Bowl & Go-Faster Guacamole

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our editor and UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: https://uk.linkedin.com/in/jennifer-blow. In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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