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Vegan snacks can be challenging to find due to strict dietary restrictions, but many large food companies offer packaged snacks that adhere to vegan guidelines. PETA has identified a long list of vegan snacks, including candies, cookies, potato chips, and pretzels. Homemade snacks, such as bruschetta and fruit salad, are also options. Protein-rich snacks, such as peanut butter on celery or tofu and almonds, can help supplement a vegan diet. Soy alternatives, such as soy yogurt and soy ice cream, are widely available. Always read labels to ensure packaged foods are vegan.
A vegan diet has many strict rules that dictate which snacks are acceptable. Vegans, like vegetarians, do not consume meat, poultry or fish products. They also eliminate other animal products from their diet such as milk and dairy products, eggs and honey.
With these broad restrictions on acceptable food choices, selecting appropriate vegan snacks can seem like a daunting task. Fortunately, many large food companies have recognized the need for vegan choices and provide packaged snack foods that adhere to vegan restrictions.
The People for the Ethical Treatment of Animals (PETA) has identified a long list of products that are safe for vegans. Among them are candies such as Blow Pops, Charms lollipops, Dots, Fireballs, Jujubes and Jolly Ranchers. Other sweets like cookies are prevalent in the list. Several types of popular Amos® Sandwich Cookies, Lion Food Sandwich Cookies, Lance® Sugar Wafers, and Nabisco Oreo® Cookies are also acceptable vegan snacks.
For a savory choice, PETA has identified several types of potato chips and pretzels that are vegan snacks. On the list are Original Fritos® and Barbecue Fritos®, Kettle® Brand Marine Salt and Vinegar Chips, Lay® Natural Country Barbecue Potato Chips, and Thick Cut Sea Salt Potato Chips. Several varieties of Nabisco Triscuit Crackers and many types of Snyder pretzel sticks are also vegan.
For many, making vegan snacks from scratch may be an easier and more reliable way to determine if the foods they select are adhering to their dietary needs. Bruschetta, garlic toast, and cheese toast are easy-to-make snacks. These must be made with vegan margarine and bread, and prepared without eggs or milk to be acceptable.
All fruit and vegetables are vegan. A quick and easy snack can consist of whole fruit, fruit salad or fruit leather. Sticks of vegetables such as carrots, celery and peppers are also healthy snacks. Hummus, made with chickpeas, tahini, lemon juice and garlic, is a creamy vegan dip ideal for fresh greens.
Protein is often lacking in a vegan diet, so snacks that incorporate a healthy helping of protein-rich foods are a great choice. Spreading peanut butter on celery sticks, apple slices, or vegan crackers is a quick and easy way to soak up some protein. A small serving of broccoli and brown rice or tofu and almonds are other high-protein snacks.
Although vegans do not eat any type of dairy product, soy alternatives have made many dairy foods available. Soy yogurt and soy ice cream are widely available in a variety of flavors. Soy milk can be used to make oatmeal for a snack.
Overall, vegans have a wide variety of snacking options available from commercially prepared products to simple homemade snacks. To ensure packaged foods are vegan, the consumer should always read the label carefully as preparation methods and ingredient lists can change frequently. As long as no animal products are used in the preparation of the item, it can be considered vegan.
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