The benefits of adding plants to your plate are vast. Whether you’re a vegan or vegetarian (or neither), plant-based snacks can offer a unique mix of enriching ingredients without compromising nutrition or flavor. With a focus on balance and practicality, your snacks should be easily accessible and digestible for easy refueling on intense dance-teaching days. Here are five delicious and well-balanced plant-based snacks that cater to dancers’ specific needs:
Banana and Almond Butter Wrap
Spread almond butter on a whole-grain tortilla. Add sliced bananas and a sprinkle of chia seeds. Roll it up and slice into bite-sized pieces for a satisfying blend of nutrients that are also full of minerals like calcium, potassium, and magnesium, which support muscle function.
Hummus and Veggie Pack
For a packable option, build a bento box that includes colorful veggie sticks (carrots, bell peppers, or cucumber), nuts or seeds, whole-grain crackers, and grapes alongside a generous serving of hummus. This snack offers a combination of fiber, vitamins, and protein, which promotes muscle recovery and sustained energy.
Chia Pudding Parfait
Make chia pudding by soaking chia seeds in dairy-free milk overnight. Layer the pudding with berries, granola, and dairy-free yogurt. This snack offers a boost in bone-building nutrients like calcium and vitamin D.
Trail Mix With a Twist
Create a custom trail mix with a blend of nuts, seeds, and dried fruits. Add dark chocolate or cacao nibs for an extra energy boost. This snack is perfect for when you’re on the go, stores easily in your dance bag, and provides a level of sweetness that combats afternoon energy slumps. The addition of nuts and seeds offers omega-3 fats that help reduce inflammation after intense dancing.
Quinoa Bowl
This snack can be prepped in advance and stored in your refrigerator. First, mix cooked quinoa with diced tomatoes, cucumbers, and fresh herbs. In a separate container, prepare a tofu crumble by mixing firm tofu with your preferred seasonings. Then, pan-fry the crumble in oil for about 10 minutes or until crispy. Sprinkle with nutritional yeast for a boost of vitamin B12. Upon serving, dress with a lemon vinaigrette for a crunchy, nutrient-packed snack that’s rich in plant-based protein, complex carbs, and essential vitamins. Turn this into a hearty lunch or dinner by upping the serving size and adding even more of your favorite plant-based toppings.
Some Takeaways
The key is to strike a balance between carbohydrates, proteins, and fats to keep your energy levels steady and support your muscle recovery. In addition, prioritize a variety of foods so you can access a broad spectrum of micronutrients—particularly those that can sometimes be limited in plant-based diets, like vitamins B12 and D, and iron. By incorporating these plant-based snacks into your routine, you can ensure that you’re not only meeting your nutritional needs but also supporting your performance as a dancer.
