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Jazzy Vegetarian: Recipes


Vegan snacks are the ideal way to stave off the mid-day "hunger blues!” Store bought hummus and veggies sticks, or a sliced organic apple, spread with almond or peanut butter, both make satisfying snack options. Try some vegan "cream cheese" spread on a slice of sprouted, whole grain bread. Grab a fresh piece of fruit, for a quick snack on the go! I’ve included a few of my snack time favorites here!


Sweet & Savory Tamari Almonds

Sweet & Savory Tamari Almonds

Makes 10 to 12 servings

My friend Sara loves these almonds. She often says it is one of her favorite jazzy treats! Make em’ for your friends and family and watch big smiles magically appear.

4 cups raw almonds   

3 tablespoons maple sugar or brown sugar

3 teaspoons reduced-sodium tamari, plus more as needed

Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with parchment paper. Spread the almonds in a single layer on the lined baking sheet. Bake for 4 to 6 minutes, or until slightly golden. (Check the almonds every 2 to 3 minutes to prevent burning). Transfer to a large bowl. Sprinkle with the maple sugar and toss to coat. Then sprinkle with the tamari and stir together until the almonds are evenly coated. Taste and add 1 more teaspoon of tamari, if a saltier snack is desired. Let the almonds cool at least 30 minutes before serving. Stored in an airtight container in the refrigerator; the almonds will keep for about 4 days.

Note: If you prefer a saltier taste, add 1 more teaspoon of tamari as desired.

Lemony Guacamole

Lemony Guacamole

2 medium avocados

2 cloves of garlic, minced

Juice from 1/2 of a fresh lemon (to taste)

Sea salt (to taste)

Fresh ground pepper or cayenne (to taste)

Peel and seed the avocados, and place the flesh in a medium bowl. Add the garlic. Add a bit of fresh squeezed lemon, some sea salt and fresh ground pepper juice (to taste). For a spicier dip, add a dash of ground cayenne pepper. Mash it all together until the dip is smooth. There you have it! The perfect dip for dipping veggie sticks or organic whole grain tortilla chips. That is Jazzy!


Frosty Juice Pops

Frosty Juice Pops are guilt-free treats that can be offered at any time of the day for a refreshing snack for kids and grown-ups alike. These pops are frozen juice on a stick that offers a fun alternative to a glass of juice in the morning or as an after school snack that will disappear in a flash.  

Serves 6

 24 ounces of orange juice (with pulp)

 Fill six store bought fruit pop “molds” with juice of your choice. Snap on the tops, freeze, enjoy! Try mixing the juice flavors, or adding fresh fruit, to create your own customized ice pop. For a nutritional boost, use freshly made juice, whenever possible. 


Very Berry Smoothie

Very Berry Smoothie uses frozen, organic raspberries, blueberries, or strawberries paired with wheat germ for an added nutritional punch. Great for breakfast or satisfying snack!

Serves 1 to 2

3/4 cup frozen organic blueberries or raspberries (any variety)

1-2 cups vegan milk or water

2 teaspoons of maple syrup (optional)

Place all ingredients in a blender and blend until thick and smooth. Serve in a tall glass.


Perfect Popcorn

Perfect Popcorn has a buttery, salty taste and less sodium than most microwave varieties. This crunchy, treat packs a punch of flavor without an ounce of dairy in sight!

Organic popcorn kernels

Vegetable or Olive oil (to taste)

Reduced sodium tamari (to taste)

Non-hydrogenated vegan tub margarine (to taste)

Pop the popcorn kernels in olive oil according to package directions. (or air-pop, if you have an air popper!)

Melt some vegan margarine spread in a small sauce pan and add tamari until the mixture looks golden brown in color. Pour over popped corn and mix well. 


Red, White and Blueberry Smoothie

Red, White and Blueberry Smoothie

A refreshing thick smoothie shake for summertime fun! 

1 serving

1/2 cup fresh or frozen organic raspberries (the red)

1 peeled and cut, frozen banana (the white)

1/2 cup fresh organic blueberries (the blue)

3/4 to 1 cup water

a few ice cubes (optional)

Place in the blender, and blend, blend, blend until smooth! Drink up!


Banana Orange Smoothie

Banana Orange Smoothie incorporates frozen ripe bananas with orange juice to make a delicious, nutritious, and frosty beverage. Try using fresh squeezed orange juice in this smoothie. This one goes well on hot summer days in place of the traditional milk shake, and the banana and orange flavors are refreshing.

Serves 2

2 frozen ripe bananas*

1 cup soy, coconut, rice, or almond milk  

1 cup fresh orange juice (or more, to taste)

Blend all ingredients until thick and smooth. Serve in tall glasses.

*To freeze a banana, peel the banana and slice into one inch slices. Place into zip lock baggie and freeze.