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Healthy and vegan snacks: if breakfast and snack times are what the times you tend to deviate from a good diet, know that there are many easy and quick recipes<\/strong> to try, suitable even for those who are always on the go.<\/p>\n Why vegan?<\/em> We had it explained by a doctor who is one of the leading experts on the subject. Keep reading to find out which common myths she helped us debunk.<\/p>\n “Low environmental impact and maximum health benefits”<\/em>: according to Dr. Silvia Goggi (a specialist in nutritional science), there are no doubts about the advantages of a 100% plant-based diet, which she herself has adopted for almost 10 years.<\/p>\n Whether eliminating all foods and derivatives of animal origin is a choice of ethical, health, or environmental nature, in any case, it must always be adopted with the right precautions and under medical consultation.<\/strong><\/p>\n Especially to avoid nutritional deficiencies, which, as the doctor explained to us, can also be caused by an omnivorous diet: “Any diet, if unbalanced, leads to deficiencies, whether it’s omnivorous, vegan, or vegetarian.<\/em><\/p>\n If you choose to become vegan, the important thing is to build a dietary plan that includes and combines all plant groups in the right way. Therefore, cereals, legumes, fruits, vegetables, nuts, and seeds should never be missing.”<\/em><\/p>\n So, is it possible to bid farewell to meat and animal proteins without risking health?<\/strong> According to Dr. Goggi, one of the first promoters in Italy of a 100% plant-based diet, the answer is yes: “There are no dangers; indeed, there is now a large body of literature in terms of prevention and treatment of major chronic diseases.<\/em><\/p>\n A very common mistake is to make comparisons and, for example, compare chickpeas with meat. It is clear that they are different foods; it makes no sense to compare the protein content of individual foods.<\/em><\/p>\n But what matters to get enough protein is that plant food groups are consumed throughout the day, and the proteins will come naturally.<\/em><\/p>\n And then just look at the pyramid of the Mediterranean diet: the base is all plant-based, so it is evident how even omnivores derive most of their needs from plants.<\/em><\/p>\n However, it is important to remember to take vitamin B12 with supplements,<\/strong> as it is not present in sufficient quantities in any vegetable.”<\/em><\/p>\n On the advantages that arise from saying goodbye to meat, eggs, cheeses, and all products of animal origin or derivation, the doctor explains more: “The vegan diet helps intestinal regularity after just a few days because it maximizes the possible intake of fiber and provides more clarity because it contains fewer saturated fats that make the blood thicker and, therefore, circulation slower.”<\/em><\/p>\n And she adds: “Over the long term, a plant-based diet has its effects in terms of preventing diabetes, heart attacks, tumors, and high blood pressure.<\/strong>“<\/em><\/p>\n 220g of unsweetened oat milk<\/p>\n 50g of oat flakes<\/p>\n 150g of apples<\/p>\n 20g of almonds<\/p>\n \u00bd teaspoon of cinnamon<\/p>\n For the base, mix the oat flakes with the oat milk in a tall jar with a tight seal or a glass. Let it rest in the refrigerator overnight.<\/p>\n The next morning, add the peeled and diced apple, cinnamon, and chopped almonds with a knife, and serve. This quick vegan recipe will help you save time while getting all the nutrients you need for an energized day.<\/p>\n 150g of dried figs<\/p>\n 130g of dried blueberries<\/p>\n 150g of almonds<\/p>\n 15g of chia seeds<\/p>\n 15g of whole flax seeds<\/p>\n 40g of dark chocolate<\/p>\n Salt to taste<\/p>\n Put all the ingredients except the chocolate in a mixer (soak the figs in hot water for 10 minutes before chopping). Grind until you get a workable but still granular mixture.<\/p>\n With a slight pressure with your fingers, it should compact without crumbling.<\/p>\n Spread the mixture in a square or rectangular cake pan, leveling it with the help of a spatula. Let it compact in the freezer for 20 minutes, then with the help of a knife cut the bars. If you want, you can decorate each bar with melted dark chocolate in a double boiler.<\/p>\n These vegan bars are a great alternative to store-bought ones, which contain a lot of additional unhealthy ingredients.<\/p>\n 120g of oat flakes<\/p>\n 8 dates<\/p>\n 80g of almonds<\/p>\n 1 carrot<\/p>\n 1 lemon<\/p>\n \u00bd teaspoon of vanilla powder<\/p>\n Put the dates, almonds, oats, carrot, lemon zest, and juice, and vanilla in a mixer and grind until you get a workable but still granular mixture.<\/p>\n With a small amount of mixture at a time, form balls with the help of your hands. Try not to eat these delicious vegan balls all at once…it will be hard!<\/p>\n 100g of chickpea flour<\/p>\n 100g of all-purpose flour<\/p>\n 8g of fresh yeast<\/p>\n \u00bd teaspoon of sugar<\/p>\n 4 sprigs of rosemary<\/p>\n 100g of water<\/p>\n 2 tablespoons of extra virgin olive oil<\/p>\n Salt to taste<\/p>\n In a bowl, activate the yeast with 40g of water and sugar, then mix. Add the flours, activated yeast, chopped rosemary, salt, and the rest of the water.<\/p>\n Knead with the help of a spoon and add olive oil.<\/p>\n Knead vigorously with your hands for about 5 minutes. Let the dough rise in the bowl for at least 2 hours in a warm and dry place (for example, covered with a cloth in the oven with the light on).<\/p>\n Divide the dough into 4 equal parts and form balls to place in a baking pan covered with parchment paper and flatten them with the back of a spoon, giving each ball a rounded shape.<\/p>\n Make small depressions by gently pressing with your fingers and season with more chopped rosemary and, if desired, a few grains of coarse salt.<\/p>\n Bake the flatbread in a static oven at 220\u00b0C for 10 minutes.<\/p>\n **WFPB: The Vegan Diet for Weight Loss and Detox<\/a>**<\/p>\nHealthy and Vegan Snacks<\/h1>\n
What You Should Know About the Vegan Diet<\/h2>\n
Overnight oatmeal with apples and cinnamon in oat milk<\/h2>\n
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Dried fruit and nut bars<\/h2>\n
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Carrot and Almond Energy Balls<\/h2>\n
![\"energy-balls-carrots-health-snack\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/11\/energy-balls-carrots.png\")
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Chickpea Rosemary Flatbread<\/h2>\n
![\"flatbread-chickpea-rosemary-snack-health\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/11\/Flatbread-chickpea-rosemary.png\")
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