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◆ Cereal with rice or soy milk

◆ A bag of Tings (think vegan Cheetos but with nutritional yeast for a healthful twist)

And be sure to introduce your kids to bars. No, not that kind of bar! We’re talking about some of the easiest, ready-to-go, healthful vegan snacks you can buy. These come in dozens of different flavors and are calorie- and nutrient-rich—and it’s easy to keep tabs on how many are left in the box or two in your cupboard so you never come up empty handed. Raw versions are even available. At about $1 per bar, one a day per family member can get pricey, but the nutritional benefits these perfectly transportable, kid- and adult-pleasing bars provide can outweigh the price for many busy families.

Packing a Vegan Snack Bag to Go

This throw-in-the-backpack or stash-in-the-car mix has a top-notch blend of carbs, protein, fiber, sweet, salty, crunchy, and chewy—everything kids and teens love. It won’t melt, spoil, or leak, but it will disappear faster than you expect!

In small containers or zipper-lock baggies, pack a mixture of the following:

◆ Tings

◆ Raisins

◆ Dried apricots, mangoes, and apples

◆ Cashews

◆ Soy nuts

◆ Pumpkin seeds

If your child doesn’t like a particular ingredient in the mix, substitute with another food of similar nutrient makeup—peanuts for cashews, for example.

Most importantly, snacks need to be readily available quick fixes or able to be made when time allows and stored for days at a time. The snack recipes in this chapter are made from simple, available ingredients. Healthful, quick, and fun, most can be made in minutes. The pretzels are the exception, but they can be made in double batches and frozen, if desired. And they’re so fun to make that the extra time is worth it for you and your kids!

Homemade Vegan Pretzels

Chewy on the outside and soft on the inside, these salty treats are a hearty snack.

2 or 3 TB. coarse kosher salt

1 (.25-oz.) pkg. active dry yeast

2 TB. plus ⅓ cup warm water

⅓ cup firmly packed brown sugar

5 cups flour, plus more if necessary

Baking soda

Yield: 24 pretzels

Prep time: 1 hour

Cook time: 30 minutes

Serving size: 1 pretzel

1. Preheat the oven to 475°F. Grease 2 cookie sheets with butter or vegan shortening and sprinkle with coarse kosher salt.

2. In a large bowl, dissolve dry yeast in 2 tablespoons warm water. Add remaining ⅓ cup warm water and brown sugar, and stir well to combine.

3. Knead in flour 1 cup at a time until mixture forms a smooth ball. Add more flour as needed until ball is formed. (Note: Depending on where you live, the current humidity in the air, and other factors, the exact amount of flour will vary.) Remove from bowl and knead on a countertop for 10 more minutes.

4. Divide dough into 24 pieces. Roll out each piece to a 14-inch strand, and twist into a pretzel shape.

5. Fill a large cast-iron skillet a little more than half full with warm water. Add 1 tablespoon baking soda for each 1 cup water used. Place the skillet over medium-high heat, and bring to a simmer.

6. Using a spatula, lower 1 pretzel into water and cook for 30 seconds. Transfer pretzel to a cookie sheet and sprinkle with coarse salt. Repeat with remaining pretzels.

7. Bake for 8 minutes or until golden brown. Serve immediately, or let cool and store in an airtight container for a day or 2.

That’s So Vegan

Most kids like pretzels, and this recipe adds brown sugar for a touch of kid-pleasing sweetness. Dip in yellow mustard for extra zing.

Vegan Dill Dip

Creamy, tangy, and dilly, this dill dip tempts kids to eat more veggies simply as transport items for the dip itself!

½ cup vegan mayonnaise or sandwich

spread

1 cup vegan sour cream

1 tsp. salt

¼ cup chopped fresh dill or 1 TB. dried

1 TB. dried onion soup mix (optional)

Yield: 1½ cups

Prep time: 8 minutes

Serving size: 2 or 3 tablespoons

1. In a medium bowl, combine mayonnaise, sour