- Following a plant-based diet has been linked to a range of health benefits.
- Plant-based dietitian Alyssa Fontaine shared her four go-to vegan snacks with Insider.
A vegan dietitian has shared her favorite go-to snacks, from roasted chickpeas to smoothies.
Alyssa Fontaine, who is based in Canada, previously shared with Insider the four most common mistakes people make when going vegan, as well as her favorite breakfasts and dinners.
She has been following the diet — which cuts out all animal products including meat, fish, and dairy products — for five years, and initially decided to go vegan for ethical reasons.
"I saw a cow that was a little toughened up by the industry and the next day I was just like, I'm not eating animals anymore," she said.
People also choose the diet for health reasons. Eating a plant-based diet can help you to lose weight and research suggests it can reduce the risk of diseases including type 2 diabetes and cardiovascular disease.
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Getting to grips with plant-based sources of protein — such as tofu and beans — understanding the nutrients your body needs, and meal prepping are crucial steps to sustaining a healthy vegan diet, Fontaine said.
Equally, she believes that your diet shouldn't be too restrictive and meals should be easy to make and taste good.
Fontaine recommended preparing an afternoon snack that you can eat between lunch and dinner to avoid getting too hungry and reaching for something high in salt and sugar when you get home.
She shared her four easy and nutritious go-to plant-based snacks.
Roasted chickpeas
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If you are craving something crispy, roasted chickpeas are easy and cheap to make. They can also be bought from a store if you are really low on time, Fontaine said.
To make this snack, drain a can of chickpeas, pat it dry, and remove the loose skins. In a bowl, add oil, salt, garlic powder, cayenne pepper, and mix it all together. Bake for 30 to 40 minutes at 400 Fahrenheit, depending on your oven. Remove from the oven when they are brown and crispy, and let them cool down.
A cup of chickpeas contains over 14 grams of protein, although it does not qualify as a complete protein because it lacks some amino acids.
Fresh fruits
Fontaine prioritizes convenience and likes snacks that she can have on hand.
During the summertime, she eats a lot of fruit throughout the day, because you don't have to prepare anything.
Fruit is an excellent source of fiber, which is important for digestive health and can help regulate blood sugar spikes.
Smoothies with soy milk, seeds, and nuts
Fontaine likes to make fruit smoothies but pairs them with some extras to get more protein and nutrients.
She uses fruits such as blueberries, mango, and banana, and blends them with soy milk, which she said has the most protein of all the plant-based milks.
4 quick plant-based snacks a vegan dietitian swears by - Business Insider India
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