How exciting that the World Cup starts today!
There are several sporting events I enjoy watching religiously, and the World Cup games are definitely one of them.
I think ever since I was young, I’ve loved getting together with friends and setting a large table while watching football matches.
Tell me the truth, is there anything more fun than watching a football game, drinking a cold beer, and snacking on healthy, delicious snacks in the company of good friends?
So, to keep you from having to open bags of store-bought snacks high in fat and calories, I’m sharing several healthy, vegan snack recipes that are low in fat and salt, along with some nutrition tips so you don't reach the final game next month having gained a few extra pounds.
Let's start with the tips:
- Even though it’s a snack table, treat it as a meal. For example: have it instead of dinner, not in addition to it.
- Add a large plate of fresh, sliced vegetables to the table. It’s tasty, colorful, and helps you feel full.
- While beer and salty snacks are a classic combo, try to use as little salt as possible.
- As I said, a cold beer is great, but remember that a 1/3 liter glass of beer contains between 130 to 180 kcal, and a glass of wine contains between 120 to 150 kcal. Two glasses of beer with some tofu and veggie snacks will keep you within your calorie goals.
- Be careful with large portions of fruit, like a deep bowl full of grapes or tropical fruits like pineapple or mango, which contain high amounts of calories and sugar. Opt for watermelon or berries, which have higher water content.
- Skip the roasted nuts like peanuts or sunflower seeds and place a small bowl of natural almonds on the table instead.
Nutritional values for all recipes provided by clinical dietitian and fitness trainer Noam Bachar.
Want to set a table full of salads instead? You must check out this post
Let's get to the recipes:
Kale Chips
Ingredients:
- Half a kilo kale leaves
- 3 tbsp olive oil
Instructions:
- Chop off the kale stems and keep only the beautiful, soft green parts.
- In a deep bowl, toss the kale leaves well with olive oil until they are fully coated.
- Place the kale leaves on a baking sheet, making sure they don't overlap.
- Bake at a very low heat (about 150 degrees) for 20-25 minutes until crispy.
Don't worry, the nutritional value of kale is preserved even when heated.
- You can enhance the seasoning by adding:
Calories per 100g kale chips:
115 kcal, 9g carbs, 4g protein, 5g fat (0.9g of which is saturated fat)
Beetroot Chips
What you need:
- 2 medium beetroots
- 3 tbsp olive oil
- 1 tsp coarse salt
Instructions:
- Peel the beetroots using a peeler.
- Place them in a small bowl, add 2-3 tbsp water, and microwave for 10 minutes.
- Remove and slice the beetroots into very, very thin slices using a peeler or a sharp knife.
- Mix in a bowl with olive oil and salt.
- Spread out on a baking sheet (make sure they don't overlap) and bake at a medium heat (180 degrees) for 15-20 minutes until crisp and slightly browned.
Nutritional values:
Per 100g portion
50 kcal, 4g carbs, 0.8g protein, 0g fat (0.4g of which is saturated fat), 1g fiber
Roasted Chickpeas
What you need:
- 2 cups frozen chickpeas or canned chickpeas
- 2 tbsp olive oil
- 1 tsp paprika
- 1 tsp turmeric
- 1 tsp cumin
- 1 crushed garlic clove
Instructions:
- Mix all ingredients in a deep bowl.
- Bake at a high heat (200 degrees) for about 10 minutes and serve warm.
Nutritional values:
Per 100g (recommended serving: 2-3 tbsp)
170 kcal, 8g carbs, 7g protein, 7g fat (1g of which is saturated fat), 6g fiber.
Baked Tofu Cubes
What you need:
Baked Tofu Cubes
- 300g tofu
- 2 tbsp olive oil
- 1 tsp turmeric
- 1 tsp paprika
- 1 tsp Hawayij for soup (or curry powder)
- 1 crushed garlic clove
Instructions:
Cut the tofu into cubes.
Mix all ingredients in a deep bowl.
Bake at a medium heat (180 degrees) for 15-20 minutes until the cubes are golden brown.
Nutritional values per 100g tofu (2-3 tbsp):
120 kcal, 1.6g carbs, 6.5g protein, 10g fat (1.3g of which is saturated fat).
Edamame
What you need:
- 1kg edamame pods
- 1 tsp coarse salt
Instructions:
- Transfer the edamame to a deep bowl and microwave for 10 minutes (or according to the manufacturer's instructions on the package).
Upgrade tips: Coriander seeds, cumin seeds, a small amount (!) of coarse salt, spicy paprika, and cumin.
Nutritional values per 100g edamame:
122 kcal, 10g carbs, 10g protein, 5g fat (0.6g of which is saturated fat), 5g fiber
Wasabi Peas
What you need:
- 1 cup dry peas
- 1 tsp sesame oil
- 1 tsp wasabi paste
- 1 tsp baking soda
Instructions:
- Soak the peas in water for at least 5 hours until covered.
- Drain and transfer to a large pot.
- Add the baking soda and cover with water.
- Bring to a boil and then lower the heat.
- Cook for about 15 minutes until the peas soften slightly.
- Drain and transfer to a deep bowl.
- Add the remaining ingredients.
- If you like it spicy, add another teaspoon of wasabi paste.
- Mix well.
- Spread on a baking sheet and bake at a medium heat (150 degrees) for about 15 minutes.
Nutritional values per 100g (3-4 tbsp):
150 kcal, 20g carbs, 15g protein, 2g fat (0.5g of which is saturated fat)
Tofu and Sun-Dried Tomato Dip
What you need:
- 340g silken tofu
- 4 sun-dried tomatoes
- 3 tbsp olive oil
- 1 garlic clove
Instructions:
- Soak the sun-dried tomatoes in a little hot water for 4-5 minutes until soft.
- Drain and transfer to a food processor.
- Add the remaining ingredients and blend well until a smooth consistency is reached.
Nutritional values *for the entire dip*:
700 kcal, 63g protein, 30g carbs, 45g fat (7g saturated fat).
