Tip: Snack on a rainbow of vegetables – you’ll get a good range of vitamins and minerals and they’ll be more interesting to eat too.
Here’s the recipe for our favourite vegan snack bowl with a speedy DIY guacamole for dipping.
Build Your Vegan Bowl With Veggies, Seeds & Dips
Brimming with vitamin A in the form of carotenoids. Try spiralising, grating or slicing them, and make sure you peel them first to ensure there isn’t any residual pesticide left (young carrots can simply be scrubbed clean). Carrots in the UK are at their best from May until September, but you can get them all year round, too.
Sugar Snap Peas
A good source of vitamin C, K, and A and also dietary fibre. These are actually best eaten raw or minimally cooked, and have a wonderfully sweet flavour. Snack on the entire pod including the peas inside for maximum benefits. Younger sugar snap peas can be eaten whole quite easily, but mature ones will need stringing first – just pull on the string that runs along the length of the pod until it’s removed entirely.
Radishes contain the antioxidant compounds, indole-3 and sulfuraphane – found in all cruciferous vegetables – which have been linked to protection against cancer. They’re crunchy, earthy, and a little peppery, making the perfect finger food. Wash and thinly slice these for your vegan bowl.
Tomatoes are a good source of vitamin C and also the bright red carotenoid, lycopene, which is believed to have cardio-protective effects. Look out for firm and smooth tomatoes when puchasing. There are a huge variety of flavours, too – try a variety of heirloom tomatoes to boost your bowl.
Rich and creamy, and an excellent source of monounsaturated fat and vitamin E, which research shows may be cardio-protective. Try making an avocado rose to impress your friends.
Packed with vitamin C, with the red and orange high in vitamin A (in the form of carotenoids), too. Red and orange peppers have a sweet, almost fruity taste, while the green variety have a slightly bitter taste.
Eating pumpkin seeds is a great way to increase your protein intake with bags of flavour. They’re also low in sugar, and high in vitamins, minerals and essential fatty acids. Try the spiced variety to add an extra dimension to your bowl.
Speedy DIY Guacamole Recipe
- 2 tomatoes (finely chopped)
- 2 ripe avocados
- Handful pickled jalapenos (chopped)
- ½ red onion (finely chopped)
- 1 fresh lime (juice)
- Pinch salt and pepper
- Handful fresh coriander, plus extra to garnish (chopped)
1. Cut the avocado length ways, 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. Done!