10 healthy vegan snacks to keep you energized

From vegoutmag.com

By Avery White

These satisfying plant-based snacks will fuel your body and keep energy crashes at bay, whether you're powering through work or recovering from a long run 

I spent years in finance fuelled by vending machine pretzels and whatever pastries appeared in the conference room.

By 3 p.m., I was reaching for my fourth coffee, wondering why my brain felt like it was wading through fog. Sound familiar?

When I shifted to a vegan lifestyle, I had to completely rethink snacking. What I discovered changed everything: the right plant-based snacks don't just tide you over until dinner.

They actually sustain you. They keep your mind sharp and your body ready for whatever comes next, whether that's a trail run, a deadline, or simply being present with the people you love. Here are ten of my favourites.

1. Nut butter and banana on rice cakes

This combination has become my pre-run ritual. The banana provides quick-digesting carbohydrates while nut butter delivers staying power through healthy fats and protein. Rice cakes add satisfying crunch without weighing you down.

I like almond butter best, but cashew or sunflower seed butter work beautifully if you're avoiding nuts. Drizzle a little maple syrup on top if you want something that feels like a treat. The whole thing comes together in under two minutes.

2. Roasted chickpeas

Crunchy, savoury, and surprisingly filling, roasted chickpeas are the snack I wish I'd known about during my corporate days. Toss canned chickpeas with olive oil and whatever spices speak to you: smoked paprika, cumin, a little cayenne if you like heat.

Roast at 400°F until crispy, about 25 to 30 minutes. Make a big batch on Sunday and portion them out for the week. They're perfect for that mid-afternoon moment when you need something substantial but don't want to feel sluggish afterward.

3. Energy balls with oats and dates

These no-bake bites are endlessly customizable and genuinely delicious. The base is simple: blend dates with oats, add nut butter for binding, then roll into small balls. From there, you can go anywhere.

I add cocoa powder and a handful of walnuts when I want something rich. Shredded coconut and lime zest when I'm craving brightness. The dates provide natural sweetness plus fibre, while oats offer complex carbohydrates that release energy slowly.

Keep them in the fridge for up to two weeks.

4. Veggie sticks with hummus

Sometimes the classics earn their reputation. Carrots, bell peppers, cucumber, and celery paired with good hummus never gets old. The vegetables provide vitamins and hydration while hummus brings protein and that creamy satisfaction we all crave.

What makes this snack work is preparation. Spend fifteen minutes on Sunday cutting vegetables and portioning hummus into small containers. Future you will be grateful when hunger strikes and everything is ready to grab.

5. Edamame with sea salt

Edamame is one of the few plant foods that provides complete protein, meaning it contains all nine essential amino acids your body needs. Steam frozen edamame for a few minutes, sprinkle with flaky sea salt, and you have a snack that feels almost effortless.

I keep bags of frozen edamame stocked at all times. They're perfect after a long run when I need protein but don't have the energy to cook anything elaborate. Sometimes simple is exactly right.

6. Trail mix with dark chocolate

The key to great trail mix is balance: something salty, something sweet, something crunchy. I combine raw almonds, pumpkin seeds, dried cranberries, and dark chocolate chips. The combination of healthy fats, protein, and a little sweetness keeps me satisfied for hours.

Portion control matters here since trail mix is calorie-dense. I measure out quarter-cup servings into small bags. This prevents mindless eating while still giving me something genuinely nourishing to reach for.

7. Avocado toast on whole grain bread

Yes, avocado toast has become a cliché. But clichés often exist because they work. Mash half an avocado onto a slice of sturdy whole grain bread, add a squeeze of lemon, some red pepper flakes, and a sprinkle of everything bagel seasoning.

The healthy fats in avocado support brain function and help you absorb fat-soluble vitamins from other foods. The whole grain bread provides fibre and sustained energy. Together, they create something that feels indulgent but leaves you feeling genuinely good.

8. Smoothie with greens and frozen fruit

A well-made smoothie can be a meal, but scaled down, it becomes the perfect energizing snack. Blend a handful of spinach with frozen berries, a splash of plant milk, and a tablespoon of nut butter. The spinach disappears into the sweetness of the fruit.

What I love about smoothies is how they sneak nutrition into your day without requiring much thought. Frozen fruit means no prep work. Spinach adds iron and vitamins without changing the flavour. It's nourishment disguised as a treat.

9. Apple slices with almond butter and cinnamon

This snack reminds me of fall, even in the middle of July. Slice a crisp apple, spread almond butter on each piece, and dust with cinnamon. The combination of fibre from the apple and protein from the nut butter creates lasting satisfaction.

Cinnamon does more than add flavour. Research suggests it may help regulate blood sugar, which means steadier energy without the spikes and crashes. Sometimes the simplest additions make the biggest difference.

10. Coconut yogurt with granola and berries

When I want something that feels like dessert but still qualifies as a snack, this is my go-to. Choose a coconut yogurt with live cultures for gut health benefits, top with a small handful of low-sugar granola, and add fresh berries.

The textures here are everything: creamy yogurt, crunchy granola, juicy berries. It satisfies on multiple levels, which means you're less likely to find yourself rummaging through the pantry an hour later looking for something else.

Final thoughts

Snacking well comes down to a simple question: does this food support the life I want to live? I want to feel sharp during work, strong on the trails, and present with Marcus in the evenings. The right snacks make all of that more possible.

You don't need to overhaul everything at once. Pick two or three options from this list and keep the ingredients on hand. Notice how you feel after eating them. Pay attention to your energy, your mood, your focus. What serves you? What leaves you wanting more? The answers will guide you toward the snacking habits that fit your own life.

https://vegoutmag.com/food-and-drink/s-bt-10-healthy-vegan-snacks-to-keep-you-energized/

If your fridge is full of these 9 things, you’re living the understated vegan dream

From vegoutmag.com

By Adam Kelton

A fridge stocked with these nine essentials means you’re already living a low key vegan lifestyle without forcing it or overthinking it 

I didn’t fully understand the magic of a well stocked vegan friendly fridge until a late night make something from nothing moment a few months ago.

You know the scene: long day, fading energy, zero plan. I opened my fridge expecting disappointment.

Instead, I saw possibility. A tub of hummus. Two handfuls of spinach. Leftover roasted squash. A jar of chili crisp that was supposed to be for dumplings.

Ten minutes later, I was eating a warm, spicy, deeply satisfying bowl that tasted like something from a casual bistro.

And here’s the twist: the whole meal was plant based without me even trying.

That’s when it hit me: you don’t have to be vegan to live like one.

Sometimes all it takes is stocking your fridge with the right building blocks: ingredients that make eating plant first feel effortless instead of intentional.

1. Hummus that actually tastes homemade

There’s a reason nearly every plant forward eater keeps hummus on the weekly shopping list. It is protein rich, endlessly versatile, and wildly convenient.

Hummus becomes a meal with almost no effort. Spread it on toast, scoop it next to roasted vegetables, or whisk it with lemon and water into a creamy instant dressing.

Bigger why: Chickpeas require far less land and water than animal based proteins, making this simple spread a small but meaningful climate friendly choice.

2. Prepped greens that you’ll actually use

I used to buy kale with the confidence of a man convinced he’d become a smoothie person by Wednesday. Most of it wilted in the back of the crisper.

Everything changed when I started buying washed and ready greens like spinach, arugula, and romaine. When greens go straight from the container to the pan or bowl, you actually use them.

Step by step:

1. Choose one hearty green such as kale or chard.
2. Choose one tender green such as spinach or arugula.
3. Use tender greens raw and sauté the hearty ones into everything else.

Bigger why: Eating more greens supports heart and gut health and naturally reduces reliance on resource intensive dairy based meals.

3. A rotation of roasted vegetables batch cooked once a week

This habit will change your weeknight cooking forever. Roast vegetables on Sunday such as sweet potatoes, zucchini, squash, or cauliflower and you’ll have building blocks for fast lunches, bowls, and sides all week.

From my time working in luxury hospitality, I can tell you this: restaurants rely on prep. Home kitchens should too.

Bigger why: Batch roasting reduces energy use and helps prevent food waste which is a major climate challenge in modern households. Choosing seasonal produce amplifies this benefit. Eating more seasonal foods is considered one promising way to reduce the environmental impact of the diet because these ingredients often require fewer resources to grow and transport.

4. Creamy plant based milks that don’t taste like compromise

I’m not vegan, but I reach for oat or almond milk more often than not because barista blends have genuinely gotten good. Smooth, neutral, froth friendly.

Pro tip: Keep one unsweetened milk for cooking such as oat or soy and one specialty milk for coffee such as macadamia, cashew, or a solid barista blend.

Bigger why: Choosing plant based milk even part time cuts emissions and land use significantly.

5. A jar of something fermented

Kimchi, sauerkraut, or pickled vegetables add brightness and acidity to plant based meals and support gut health. A spoonful of kimchi beside roasted tofu or a grain bowl lifts the entire dish.

Bigger why: Fermented vegetables extend shelf life and help reduce food waste while offering a flavourful alternative to highly processed condiments.

6. At least one ready to eat plant protein

This could be marinated tofu, tempeh, lentil patties, or chickpea salad. The point is to remove the biggest barrier to eating more plants, which is time.

Step by step:
• Buy one pre seasoned tofu or tempeh product each week.
• Keep an emergency can of lentils in the fridge so it chills for fast salads.
• Use them to bulk up leftovers and bowls.

Bigger why: Plant proteins use far less land and water than animal based ones and support long term heart health. An observational study also suggests that increasing the proportion of plant based protein in the diet may reduce the risk of cardiovascular disease and coronary artery disease, which makes this swap a smart choice for both health and sustainability.

7. A line-up of bold sauces and condiments

Plant based meals shine with big flavour. Chili crisp, vegan pesto, tahini sauce, salsa verde, and miso ginger dressings are your high impact tools.

In restaurants, sauces create consistency even when the base ingredients change. They do the same at home and make vegetables exciting instead of repetitive.

Bigger why: Flavourful condiments help you use up stray produce and leftovers which reduces household waste.

8. High quality leftovers you actually look forward to

Leftovers are not just practical. They are strategic. A portion of last night’s lentil stew or roasted vegetable pasta becomes tomorrow’s lunch and keeps you from last minute takeout.

Most plant based dishes improve after a night in the fridge as flavours deepen and vegetables soak up seasoning.

Bigger why: Eating leftovers cuts packaging waste from takeout and stretches grocery dollars toward higher quality produce.

9. Something indulgent, cold, and vegan

Maybe it’s coconut milk ice cream, a dairy free chocolate mousse, or a small box of mochi. A plant forward lifestyle should feel abundant, curious, and pleasurable.

This was something I learned in hospitality. When food feels like care rather than restriction, people naturally choose it more often.

Bigger why: Positive experiences with vegan treats build long term habits which magnify both health benefits and environmental impact.

The quiet advantage of an unintentional vegan fridge

You don’t need to overhaul your identity to support the planet or your health.

You just need a fridge designed for ease, flavor, and versatility.

If yours is stocked with these nine essentials, you’re already doing what many people spend years trying to master: living a relaxed, low key vegan lifestyle without the pressure of labels or perfection.

You are eating fewer animal products, cutting waste, supporting the climate, and making weeknight meals easier and more delicious.

And the best part is that it feels natural.

https://vegoutmag.com/food-and-drink/c-if-your-fridge-is-full-of-these-9-things-youre-living-the-understated-vegan-dream/

Try this perfect vegan and gluten-free basil hummus recipe for your next snack!

From gulfnews.com

Whip up a delicious and healthy dip in seconds with no hassle! 

PREP 10 m

COOK

SERVES

4

INGREDIENTS

30 gms Boiled chickpeas

25 gms White tahini (store bought)

20 ml Lemon juice

15 gms Cherry tomatoes

10ml Olive oil

30 gms Basil

3 gms Himalayan pink salt

5 gms Pine nuts 

For garnishing

Mint sprigs

Pine nuts

Cherry tomatoes

METHOD

1. In a food processor, combine boiled chickpeas, white tahini, lemon juice, cherry tomatoes, olive oil, basil, and Himalayan pink salt.

2. Blend the mixture until smooth and creamy.

3. Once blended, transfer the hummus to a serving bowl.

4. Garnish with mint sprigs, pine nuts, and cherry tomatoes.

5. Serve with your favourite vegetables, pita bread, or crackers.






https://gulfnews.com/food/guide-cooking/try-this-perfect-vegan-and-gluten-free-basil-hummus-recipe-for-your-next-snack-1.1716988151049

Vegan Food News of the Week: Barbie Sushi Rolls, Hatch Chile Bitchin’ Sauce, and More

From vegnews.com

From pink-hued Barbie sushi rolls at LA’s Niku Nashi to a new Southwest Hatch chilli flavour of Bitchin’ Sauce, we’re serving up the best in vegan food news of the week

It seems that every week in the world of vegan food news is more exciting than the last and this week is no exception. Dip legend Bitchin’ Sauce is capturing the best of Hatch chilli season in the Southwest. Burgerville is showcasing the bounty of the Pacific Northwest with vegan shakes and sundaes made with local marionberries. And the Barbie bonanza has swept through just about everything, including a new vegan sushi roll at LA’s popular Niku Nashi. Read on for more. 

1Frank’s RedHot hummus

Putting Frank’s RedHot sauce on everything is how we live our best lives. Hummus brand Sabra has answered our prayers with its new Frank’s RedHot-inspired Sabra Buffalo Hummus, which pairs Frank’s RedHot with Sabra’s creamy hummus for a perfect blend of flavour and heat. 

“These outstanding dips are for the big flavour fans out there,” Olugbenga Diyaolu, Sabra’s Global Chief Research, Development, and Sustainability Officer, said in a statement. “As we reach for snacks more often, we want more from them … more intense flavour, more satisfying textures, more fulfilling options.”

Sabra

This flavour is part of a line-up that also features Sabra BBQ Hummus inspired by barbecue sauce Stubb’s and Sabra Southwest Hummus.

These hummus varieties are Sabra’s answer to a growing demand for more intense flavours and satisfying textures in snacks. They mark the brand’s first foray into bold-flavour innovations and are aimed at both hummus enthusiasts and newcomers.

“I am really proud of the team for crafting these extraordinary dips,” Diyaolu said. “Whether you are new to hummus or already dip in daily, I think you will be blown away by the creamy texture and bold flavour Sabra is bringing to the table.”

2Vegan milk made for kids

As many kids are headed back to school, parents have a new dairy-free option to help their little ones thrive with Ripple Kids Unsweetened Original, made by pioneering company Ripple Foods. 

Since the 2021 launch of Ripple Kids Original Milk, the product has experienced remarkable growth, becoming one of the fastest-growing items in the refrigerated plant-based milk sector. This success prompted the creation of the unsweetened version, which retains the 8 grams of plant-based protein and 50 milligrams of DHA omega-3s found in Ripple Kids Original Milk, but with zero added sugars.

Ripple Foods

Ripple Kids Unsweetened Original also includes prebiotic fibre for digestion support and offers more calcium per serving than dairy milk. Registered Dietitian and Nutritionist Frances Largeman-Roth explained that the new vegan milk is a game-changer for children.

“With so many kids suffering from dairy allergies or lactose intolerance today, it’s important to have alternatives to dairy with the right taste and nutritional profile to meet their unique needs at such an important stage of growth and development,” Largeman-Roth said in a statement. 

“Ripple Kids plant-based milk offers families a convenient solution, and I’m excited there’s now an unsweetened version without the added sugars, to provide even more choices,” Largeman-Roth said. 

Available in 48-ounce bottles, Ripple Kids Unsweetened Original is rolling out in the dairy aisle of Target stores and other retailers nationwide. 

3Vegan Barbie-pink sushi rolls

The Barbie movie mania has reached every corner of the globe, including Los Angeles’ vegan sushi hotspot Niku Nashi. 

Niku Nashi

New on the menu is the Barbie roll which is filled with fried oyster mushrooms, pickled cabbage, plant-based caviar, plant-based spicy tuna, burdock root, and avocado—all wrapped up in Barbie-pink soy paper. Sesame, spicy aioli, and sriracha serve as accessories to the limited-time dish. 

“I’ve always believed that Barbie was vegan,” Niko Zaragoza, executive chef and co-owner of Niku Nashi, said in a statement. “I suspect her radiant glow and her partner’s ‘Kenergy’ stem from a plant-based diet. If so, they are more than pop-culture icons; they are contributors to a healthier, more sustainable planet.”

Nestled inside vegan bar APB on Melrose, Niku Nashi is also home to a variety of vegan sushi options, which you can order packed inside a giant sushi boat.

4Southwest’s favorite chilli is Bitchin’

Pumpkin spice might signal the start of fall (or, late summer) for many, but in the Southwest, that bell is rung by the Hatch chilli—a pepper with a bold flavour and a short growing season. This year, there’s a new way to enjoy the elusive pepper with the help of Bitchin’ Sauce.

Bitchin’ Sauce, known for its almond-based dips, just unveiled a new “Hatch” Green Chile flavour, a limited-run item available at nearly 400 Sprouts Farmers Market stores nationwide from August through September. 

Bitchin’ Sauce

The Hatch flavour celebrates the tastes of the American Southwest, following the company’s popular spring launch of Thai curry “Panang.”

The new flavour is characterized as toasty and subtly sweet, blending the signature fire-roasted green chili peppers with a flavourful blend of pepita seeds and jalapeños.

The release of Hatch Bitchin’ Sauce builds on Bitchin’s history with Southwestern US flavours, such as the Chipotle and the Cilantro Chili. These flavours, together with the Original Bitchin’ Sauce, have contributed to the brand’s widespread recognition among grocery shoppers.

5Dairy-free marionberry shakes

While the Southwest is Hatch chili land during this time of year, over in the Pacific Northwest (PNW), the talk of the town is marionberries. And over at PNW-based chain Burgerville, August is all about the local berry. 

New to the menu here are the Oregon Marionberry Shake, Oregon Marionberry Sundae, and Oregon Marionberry Lemonade, created in collaboration with local marionberry legends, Liepold Farms. Burgerville has crafted these seasonal treats to reflect the bounty of the late summer season, and all three are available vegan.

Burgerville

The shake (served with a marionberry drizzle) and sundae (topped with dairy-free sprinkles) are prepared with a vegan ice cream base from local company Cosmic Bliss. Each can be ordered with vegan coconut whipped cream. 

These marionberry beverages are available now and will continue to be offered through September 4, providing a limited-time opportunity to savour the unique taste of Oregon’s late summer harvest.

And while both Hatch chilis and marionberries sound like great flavours, we’re really ready for a vegan Pumpkin Spice Latte. Starbucks, can you hear us?

https://vegnews.com/2023/8/vegan-food-news-of-the-week-august-11 

5 Vegan, High Protein Foods a Bodybuilder and Nutritionist Always Buys

From insider.com 

• Tsuki Harris is a vegan personal trainer, nutritionist, and bodybuilder.
• Eating enough protein helps her perform at her best and maintain her physique.
• She combines protein sources in meals, eating lots of beans, nuts, and hummus.

Tsuki Harris is a qualified personal trainer and nutritionist who has competed as a bodybuilder for over 10 years.

She's also vegan — but that doesn't stop her eating enough protein to hit her physique and performance goals.

Consuming enough protein is important for everyone, regardless of their activity levels, and US adults are advised to eat at least 50 grams daily. Active people need more protein to help to repair and rebuild muscle after exercise though.

"Protein is an essential part of any diet as it plays an important role in the formation of tissues in the body including skin, muscles, and tendons," Harris told Insider. "We also need it for physiological processes such as metabolism, because protein supports the formation of substances such as enzymes and hormones."

As a vegan, the key is to combine foods — this is how you ensure meals provide "complete" proteins, meaning they provide all nine essential amino acids. 

Most plant-based protein sources are not complete on their own, but when you combine them they tick all the amino acid boxes. Harris likes doing this by eating rice with beans or peanut butter on toast, for example. Other options are chickpea curry with couscous, rice and lentils, or beans on toast.

"There are some 'complete' plant-based proteins, such as quinoa and soy products, which offer the complete amino acid profile that we need," Harris said.

Don't ignore fats, carbs, and micronutrients at the expense of protein though, not to mention eating foods you enjoy, Harris said, adding that a balance of everything will keep you feeling good and help you perform at your best.

Tsuki Harris gets protein from a variety of sources including hummus    

Tsuki Harris/Getty

1. Chickpeas, lentils, and beans

Harris regularly buys legumes (for example, beans, lentils, and peas) which provide protein as well as carbs and fibre. She mixes up her beans, buying cannelini, pinto, kidney, and black beans.

Canned legumes are also cheap, so Harris always keeps them in her kitchen cupboard, she said.

2. Seitan

Seitan is a meat substitute made from gluten, and a staple in Harris' diet.

"You can pre-cook seitan pieces and store them in your fridge for a day or two before you decide to use them," she said. "Preparation is key."

Harris also keeps some plant-based meat alternatives in her freezer as she loves a burger (with sweet potato fries) and they're a good source of protein, but they're generally expensive so she doesn't eat them all the time, she said.

3. Fortified snacks and shakes

Harris boosts her protein intake by snacking on vegan protein balls, bars, and shakes, which are particularly helpful when on the go, she said.

A lot of plant-based protein snacks also have the benefit of being good sources of fiber, Harris added.

4. Nuts and seeds

Harris regularly buys "all the good fats" and loves snacking on nuts, nut butters, and seeds. "Personally I love peanut butter, brazils, cashews, and pumpkin seeds," she said.

These foods provide both fat and protein.

"You'll be surprised at what contains protein and it all adds up to your daily total," she said.

5. Hummus

Harris is a "big fan" of hummus and eats "everything dipped in it," she said.

Hummus provides fibre too, and is another protein source most people forget about, she said.

https://www.insider.com/best-vegan-high-protein-foods-bodybuilding-2023-3

8 easy vegan swaps for a healthier diet: Tofu, jackfruit, lentils & more

From ca.style.yahoo.com

Thinking about going vegan? Or simply eating less meat? Here's some healthy swaps to get you started

Thinking about going vegan? Or simply eating less meat? When trying to follow a healthy diet, people often wonder whether cutting out animal-based products is a good idea.

While most foods in moderation aren't likely to ruin your health, taking steps to replace some animal-based foods with healthier options can reduce your risk of developing serious health issues. For instance, heart disease is the second leading cause of death in Canada, and the fats found in meats such as beef and pork raise your risk of developing coronary artery disease.

Moreover, a plant-based lifestyle has many health benefits, including:

• Reduced risk of heart disease and high blood pressure

• Lower cholesterol levels

• Reduced risk of prostate and colon cancer 

• Less likelihood of developing type 2 diabetes 

Veganism has come a long way over the years, and now there are great options for replacing animal-based products with plant-based foods.

Read on for eight vegan swaps that help keep you healthy and satisfied.

Soy milk is low in calories and high in protein. (Photo via Getty Images)

Milk for soy milk

While milk is an excellent source of calcium and protein, it's also high in saturated fat, which raises your cholesterol level and clogs your arteries. This increases your risk of developing heart disease.

As a result, Health Canada has encouraged people to reduce their daily dairy intake.

Dairy alternatives such as soy milk are a healthier choice. This is because it combines low calories and high protein, with only 80 calories and seven grams of protein per serving.

Tofu is a healthy vegan swap for eggs. (Photo via Getty Images)

Eggs for tofu

Though eggs are not entirely unhealthy, research has shown that adults who eat one and a half eggs per day per day have a slightly higher risk of heart disease than those who don't. This is because eggs — specifically the yolks — are rich in cholesterol.

However, tofu has emerged as a healthy vegan swap for eggs. Not only are they packed with nutrients, but with 17 grams of protein and only 144 calories per serving, they're a perfect way to replace scrambled eggs.

Jackfruit is a popular substitute for pulled pork. (Photo via Getty Images)

Pulled pork for jackfruit

It's hard to believe that anything could replace pulled pork, but many health-conscious restaurants are swapping out pork for jackfruit.

Pork products are considered red meat and have lots of saturated fat, contributing to high cholesterol levels and elevating your risk of heart disease. In fact, the Canadian Food Inspection Agency recently stopped marketing pork as a healthy food. 

On the other hand, jackfruit is dense and fibrous, which gives it a similar texture to pulled pork when prepared properly. Jackfruit is also highly nutritious, a great protein source and free of saturated fat and cholesterol. 

So, if you're looking for a plant-based solution to your pulled pork cravings, find a jackfruit pulled pork recipe you like and enjoy.

Lentils and beans are high in protein. (Photo via Getty Images)

Meat for lentils and beans

If you're worried about getting enough protein without meat in your diet, beans and lentils could be your answer. 

Lentils are a heart-healthy food because they're high in fibre. Additionally, in one serving, they contain less than a gram of fat while delivering nine grams of plant-based protein. Beans are also good for your heart.

You can use both beans and lentils as tasty alternatives in casserole dishes, chilis, tacos and more.

Hummus is a healthy swap for mayonnaise. (Photo via Getty Images)

Mayo for hummus

Speaking of healthy beans, chickpeas — also known as garbanzo beans — offer a healthy vegan swap for a favourite spreadable condiment: mayonnaise.

Mayonnaise uses eggs so it can't be considered vegan, though vegan alternatives do exist. However, a better option is hummus, which is made from ground chickpeas.

You can find hummus in most stores. You can also spice up your hummus any way you like to give it extra flavour.

Brown rice is filled with fibre. (Photo via Getty Images)

Pasta for brown rice

Many dried pastas are vegan-friendly, as they're made mostly of flour and water. However, most fresh pastas are made with eggs. Going a step further and replacing your pasta dishes with brown rice offers added health benefits.

Brown rice is very nutritious and aids in weight loss. This is because it provides you with more fibre, which helps keep you full for a longer period of time.

To keep your brown rice dish vegan and tasty, you can top it with a delicious vegetable and lentil curry.

Olive oil is an excellent source of healthy monounsaturated fats. (Photo via Getty Images)

Butter for nut butter or olive oil

More than half the fat in butter is saturated fat, making it an unhealthy choice as a spread or for use in cooking.

Instead, consider using olive oil. In addition to being entirely plant-based, olive oil is an excellent source of healthy monounsaturated fats. It also has anti-inflammatory properties, is rich in antioxidants and offers many other health benefits that butter doesn't.

If you're used to buttered toast with your morning breakfast, you can consider trying nut butter. Nut butters like peanut butter, cashew butter and almond butter are packed with healthy monounsaturated fats, making them a great vegan swap for the saturated fat in butter.

Dark chocolate is a healthier treat option. (Photo via Getty Images)

Milk chocolate for dark chocolate

Just because you're making healthier diet choices doesn't mean you can't enjoy a sweet treat from time to time. The cacao in both milk chocolate and dark chocolate is rich in antioxidants. However, the milk and added sugar in milk chocolate aren't doing you any favours.

When it comes to enjoying chocolate on a plant-based diet, dark chocolate is the way to go. Chocolate is considered "dark" when it contains 50 per cent or more cacao. Chocolate is linked to myriad health benefits, so indulging in the occasional sweet snack without the added milk is a great way to keep your vegan diet on track.

Improve your diet with vegan replacements

In the past, sticking to a vegan diet presented some tough challenges. But with the rising popularity of plant-based diets, delicious vegan swaps are constantly popping up, making it easier for you to make a lasting change to your health.

https://ca.style.yahoo.com/easy-vegan-swaps-for-a-healthier-diet-210001971.html