About vegansnackums

I like to stick to a plant-strong diet and love to share what I've learned about nutrition, health and fitness. I plan on passing along any information I find online that pertains to recent scientific studies and findings in the health arena, including holistic and alternative medicine. I believe food can be medicine, and eating healthy doesn't have to be bland and boring. I will also share some yummy recipes I've created or found on other websites, and some tips and tricks I've learned on my journey to total health. Enjoy!

Fall Meal Ideas

I love all things Fall. When the leaves start to change and I feel a slight chill in the air, I know it’s soon time for fuzzy sweaters, knee-high boots and delicious Fall meals.

I decided to try something new, and roast some new veggies I haven’t tried yet. I bought a parsnip and purple carrots, both new flavors for me, and I really enjoyed them. I also roasted some onions at the last 5 mins of cooking, on the same foil-lined baking sheet.


Here’s how I made this delicious roasted veggie and quinoa salad with chickpeas:

First you’ll need:

A good-quality cutting board you only cut veggies/fruits on

A good-quality knife to make things easier

A foil-lined baking sheet or tray (or you could spray it if you don’t mind the clean up)


2 large, organic regular carrots, peeled

1-2 large, organic purple carrots, peeled

1 parsnip bulb, peeled and then top and bottom trimmed so only a white bulb is left

1/2 a small, sweet onion

1/3 of an organic bell pepper or capsicum (I chose red for color and flavor, and they’re high in carotenoids that help save your eyes)

1 cup or so of your favorite kind of quinoa (I like tru roots sprouted or prewashed, and always rinse your quinoa like you do your rice if it’s not already)

1 bpa-free can of organic chickpeas

Some fresh, organic parsley and cilantro leaves to taste (rinse first)

1/2 a lemon or however much you have on hand but no more than half is needed

1-2 tablespoons of liquid aminos, coconut aminos or your fav sauce. I chose coconut aminos and they were delish!

Canola oil spray (EVOO turns carcinogenic at high temps)

Garlic powder

Salt and Pepper (I prefer the pink Himalayan salt grinder and mixed peppercorns pepper grinder for better flavor and minerals)



Pre-heat your oven to 400 degrees.

Line your baking sheet or tray with foil and use non-stick spray like canola.

Start your water boiling for the quinoa as it instructs on the package, and feel free to add some broth for extra flavor, I added organic veggie broth and salt & pepper.

Get out your trusty cutting board and chef’s knife, and start chopping.

chop your veggies and herbs

You’ll chop the parsnip into smaller chunks, the carrots into medallions and the onions and bell pepper into small squares (no need to be exact). Then finely chop your herbs.

Drain your chickpeas and rinse well, set aside.

drain and rinse chickpeas

Place the parsnip chunks and carrots on the baking sheet and place in the oven for 30 minutes if it’s finished preheating.

Once the timer goes off, add the bell pepper and onion the last 5 minutes, or you can leave them raw if you prefer – totally up to you.

cooked quinoa

Your quinoa should be done by now, so drain it and set aside.

Now it’s time to combine everything! Throw all the ingredients into the bowl and mix well, tasting to see what needs to be adjusted. It gets better over time too, as the ingredients continue to marry in the refrigerator.

mix the raosted veggies and quinoa

I also made a slow-cooker, pumpkin curry chicken dish with just some simmer sauce from my local grocery store and some free-range chicken breasts. Lastly, I sauteed some of that pre-packaged kale and shaved brussels sprouts salad in some broth, liquid aminos and then added toasted sesame seeds on top.

This was such a yummy meal at work!

lunch idea

Feel free to use cilantro and/or parsley in your meals where you can, as they are great at removing heavy metals from the body – kind of like blood purifiers. And they make great garnishes for those Instagram pics!



Salmon salad wrap


We’ve all experienced that one coworker who microwaves fish at work. Don’t be that person! The whole office smells like fish for half a day; and customers don’t care for that smell either.

What’s the solution?

A wrap of course!

Simply cook your fav fish, let it cool, then mix with mayo or mustard and some spices you like. Wrap it in a wrap (I used a gluten-free brown rice one), and top with your favorite veggies. I used spinach and red bell peppers – then topped with some sriracha.

You could also use canned salmon or tuna of course. Boom! Easy and healthy and no smell!

Helpful tip – lemon juice makes any fish not so stinky, although if the fish is fresh – it shouldn’t be too stinky 😉

Gluten-free ahi wrap


This was such a healthy and filling lunch that left me with plenty of energy!


Food for Life gluten-free black rice wrap

Organic cucumber slices

Organic red bell pepper strips

Organic red romaine leaves

Organic asparagus spears

Organic roma tomato (1/2)

Newman’s balsamic dressing

Squeeze of lemon

Cooked ahi tuna (mashed up like tuna salad)

Horseradish mustard


Red pepper chili flakes


Wash all the veggies well if you haven’t already, then pat dry.

Microwave the wrap for 30 secs, let it cool (make sit pliable).

Mix the EVOO, lemon, chili flakes, and mustard with the tuna – place in the center of the wrap.

Next place all the veggies on top, then roll up and enjoy!

(I had extra veggies left over, so I made a side salad and that’s what the Newman’s dressing was used for.)


Brown rice noodles and veggie stir fry


What made this so delicious is the sauces I put on it. I am loving honey mustard dressing from kraft of all brands right now, on almost anything!


Frozen stir fry veggies of your choice, small bag or big, depending on family size

1/2 package of thin, brown rice noodles (these were organic/non-GMO)

Bragg’s liquid aminos or low-sodium soy sauce (Bragg’s has less salt)

Kraft honey mustard dressing

Cooked chicken (optional)

Toasted sesame seeds (so good!)


Place noodles in a bowl of hot water and follow directions on box

Cook stir fry veggies in a pan with a little chicken broth, oil or whatever you like

Top with sauces/toppings and serve over drained noodles. Mix well, and enjoy!

Spaghetti squash with meat marinara


Don’t get me wrong, I love pasta, but it never hurts to eat more veggies – and this healthy swap was so delicious.

All-Organic Ingredients:

Small spaghetti squash (or larger if feeding a family)

1 diced green bell pepper (make sure there are four humps on the bottom for the sweetest taste, and feel free to try the other colors instead if you prefer them).

1/4 sweet onion (to taste)

Italian seasoning, garlic powder, onion salt, and pepper (to taste)

Jar of marinara sauce of your choice (I only used 1/2 of a big jar)

1 pound of ground turkey or your choice of meat or meat substitute (I didn’t use all of the meat)


Preheat oven to 425 (ovens vary)

Wash the outside of the squash well, then pat dry

Carefully cut it longways from stem to bottom, then scoop out seeds

Line a baking sheet with foil and put around a half a cup of water in the bottom

Place squash face or insides down and bake for around 25 mins, but check it and again, ovens vary. While its cooking, brown meat or meat substitute of your choice with the pepper and onion, and herbs/spices. Add marinara and stir well.

Let the squash cool until you can use a fork to scrap the insides out to look like pasta, from stem to bottom, in long strokes. (You’ll be surprised how much comes out!)

Plate the squash, then meat marinara mixture and serve with your favorite sites.




Roasted Fall Veggies


I love trying new ways to make veggies taste even better, and this one really blew me away considering how quick and easy it was.


Okra, washed and tops cut off

Yellow squash, washed and sliced

Any other veggie you love! (keep in mind carrots and potatoes would take longer)

Greek seasoning or salt, pepper and garlic powder (or your favs)


Preheat oven to 425 degrees F

Foil line a pan for easy clean up, spray with non-stick spray, then lay the veggies out flat.

Spray veggies, then sprinkle on seasoning.

Cook 10 – 15 mins, but for me 12 mins was perfect. Be sure to flip the okra, or you’ll get a line on just one side and depending on your oven – it could burn rather than get golden brown.

I didn’t flip the squash, but I have let them go till golden and they were even sweeter and more delicious!


Quick and Healthy BBQ Chicken Pizza

IMG_1286 (2)

Can you have healthy AND delicious pizza? Of course!

Just because something is healthy, doesn’t mean it has to be bland or boring. I love food, but especially good-tasting food that makes me hum while I eat. No joke, I really do that.

So, here are the ingredients you’ll need, feel free to change to ones you like better:

Cooked and roughly cubed or shredded chicken (I used a little cajun spices on chicken breasts)

A yummy BBQ sauce you love

Ezekiel wraps (I store in the refrigerator for easy access)

Some peppers and onions of your choice (I chose sweet onions and those little neon green pickled pepper rings)

Shredded cheese of your choice (I chose the mexican three-cheese blend, finely shredded)


Preheat oven to 350 degrees Fahrenheit, and spray a pan or two with non-stick spray. (You could also foil-line the pans for easy clean up).

If your wraps are already in the fridge, you’re good, if not, defrost them at room temperature till soft.

Spread a thin layer of BBQ sauce on the wrap, then top with chicken, peppers, onions, and finally the cheese. Just enough cheese to cover everything lightly is fine – but if you’re a cheese lover, go nuts!

And if you’re a vegan, use vegan cheese and meat substitutes, or just make a veggie pizza.

Finally, cook for 10 minutes, slice and enjoy! Quick tip – you can fold them in half for a quesadilla.

You can literally eat the whole wrap, or have two, and it’s filling but low in fat/calories.