Roz Vietri - Eat Well Live Well Now

Snack & Smoothies Recipes

Banana Chocolate Nut muffins

Vegan, Gluten Free

Makes 12 muffins


  • 6 tablespoons aquafaba*
  • 1/4 cup + 2 tablespoons (90 mL) soy milk, or unsweetened plant-based milk of choice
  • 1 tablespoons lemon juice (optional but helps the banana bread rise)
  • 1/3 cup (75 mL)  olive oil, or any neutral-tasting oil
  • 1/2 cup coconut sugar or organic brown sugar, loosely packed
  • 1 teaspoon vanilla extract
  • 3 medium very ripe bananas, plus 1/2 ripe banana sliced for decoration (this last one is optional) 
  • 1 cup (120g) cassava flour, spooned and leveled
  • 1/2 cup green banana flour (if not using banana flour round up to 1 cup)
  • 1/4 teaspoon sea salt
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon (optional)
  • 1/2 cup chopped walnut  (optional)
  • 1/2 cup vegan chocolate chips (optional)


Vegan Nacho Cheese

This is the best vegan nacho cheese I've ever tasted! It's made with just 6 ingredients and tastes like the kind you'd get at a sports game or movie theater.

PREP TIME 5 minutes

TOTAL TIME 5 minutes


AUTHOR Megan Gilmore


  • 1 cup cashews (not roasted or salted)
  • 6 tablespoons water
  • 1 1/2 tablespoons lemon juice (about 1/2 lemon juiced)
  • 3/4 teaspoon fine sea salt (I use Real Salt brand)
  • 1 (4 ounce can) diced green chilies (I use Rio Luna organic)
  • 4 to 6 jarred jalapeno slices (optional, but recommended)

  • In a blender, combine the cashews, water, lemon juice, salt, and diced chilies (along with their juices). Blend until very smooth.

  • You can serve this nacho cheese sauce as-is, but I think it tastes even better when you add 4 to 6 sliced jalapenos from a jar. Add them into the blender and blend again. Taste and adjust any seasoning as needed.


arn more

  • Serve with your favorite tortilla chips for dairy-free nachos, as a topping for tacos, burrito bowls, and more. This nacho cheese sauce will thicken when you store it in the fridge, but it you can add a splash of water to thin it out again. Store it in an airtight container in the fridge for up to a week, or freeze it for up to 3 months.

Spinach And Artichoke Dip 

Serves 6-8


  • 1 tablespoon of avocado oil
  • ½ a yellow onion chopped 
  • 3 cloves of garlic minced
  • 10-14 oz frozen spinach
  • 1 can 14 oz artichoke heart in brine (drained and chopped finely)
  • ½ cup of raw cashews soaked 
  • 1 cups of water or vegetable broth(to blend with the cashew and nutritional yeast)
  • 4-6 tablespoon of nutritional yeast
  • ½ container of vegan cheese cheese 
  • 1-2 teaspoons of lemon juice
  • ½ cup violate mozzarella cheese (optional)
  • Salt and pepper to taste 


Pre heat the oven to 400 degrees.

Soak cashew in cool water for 2-3 hours (or use very hot water and soak for 10 minutes) drain and blend with water in a high-speed blender add the nutritional yeast, lemon juice, blend until smooth add salt and pepper, taste and add more salt or pepper if needed. 

Chop onion and mince the garlic, dice the artichokes.

Saute the onion for 5 minutes in avocado oil then add the garlic, saute for 3 more minutes then add the artichoke, stirring and cooking on medium heat for 3 more minutes. 

Add the frozen spinach, this may take about 10 minutes to defrost and cook through, stir so everything is mixed. 

Stir in cashew milk mixture, and mozzarella cheese if using.

Make certain all is combine and then place in a oven proof low dish, sprinkle with a little more cheese is deserved, salt and pepper and place in the oven for 15-20 minutes.  Covered for the first 10 minutes. 

Serve with crackers, pita chips, bread, or vegetables

Good for about 4 days, covered in the fridge. 


Garlic Hummus

10 minutes 

Servings 6 

  • 1 package chick peas (boiled)or 2 organic cans of chick peas
  • tahini (approx. 5 tbsp) if necessary add more
  • 1-2 large garlic clove
  • 2-3 lemons (squeezed) hummus should be slightly tart
  • salt to taste
  • 1/4 tsp cumin


Add water from chick peas to blend until consistency is thick and smooth

Omit Garlic if you want plain hummus 

When you serve it drizzle with olive oil

Morning Glory Smoothie

Serves 4 


  • 1 Cups Coconut Water
  • 1 Handful Spinach
  • 1 carrots chopped
  • ½ a cucumber
  • 1 stalks celery
  • 1 cup whole pineapple chopped or a bag frozen pineapple thawed
  • 1 apple chopped
  • 1 orange peeled 
  • 1 cup frozen mixed berries
  • 1 scoops VEGA ONE protein powder

Place all in the blender in order… blend, 


Kalicious Smoothie:

Serves 2 

  • 3 Large Kale leaves {removed from center vein}
  • 1 Cup of Spinach {pressed down}
  • 1 1/2 Cup of Apple Juice {Not from Concentrate!}
  • 1/2 Lime {peel the lime like you would an orange and use the slices}
  • 1 Banana
  • 6-7 Ice cubes

Place everything into a blender and blend on HIGH till everything is nice and smoothie :) Yes, it's that easy!

Everyday Smoothie 

This is a smoothie you can have daily, super yummy, with a serving of greens in it!

Recipe from The Blue Zone Longevity Cookbook

Serves 1

  • 1 frozen ripe banana (broken into piece) 
  • 1/2 cup frozen blueberries or strawberries
  • Small handful of frozen broccoli
  • 1/2 cup non dairy milk (i use soy) sweetened or unsweetened your choice 
  • 1 tablespoon nut butter 
  • 1/2 cup of ice 

Combine all of the ingredients in a high speed blender (I recommend Vitamix)  Process until smooth

Date and coconut rolls 

Makes 24 depending on size

  • 2 cups of dates
  • 1 cup of raisins
  • ¼ cup of coconut
  • 1 cup of nuts, pecans or almonds (optional)

Remove pits from the dates. Put dates and raisins through food grinder, chop nuts to medium size. Mix all ingredients together and then form into ball, roll in grated coconut or finely ground nuts. Keep in refrigerator 


Chick pea chocolate chip dough balls 

Prep Time

Cook Time 

Serves 14 cookies 


  • 11/4 cups organic canned chickpeas, well-rinsed and dried with paper towel 
  • 2 teaspoons vanilla extract
  • 1 teaspoon of baking powder
  • 1/2 cup + tablespoons nut butter of your choice (room temperature)
  • 1/4 cup maple syrup
  • a pinch of salt if nut butter is unsalted 
  • 1/2 cup chocolate chips 


Preheat oven to 350 F

Combine all the ingredients except chocolate chips in a food processor and process until very smooth. Scrapping side if need to.

Add in chocolate chip and pulse once or twice to combine, the mixture will be very sticky.

With wet hands, form 11/2 in balls

Place on a parchment paper lined cookie sheet, press down slightly on the balls. (They don't rise much) 

Bake for 10 minutes, The dough balls will be very soft when you take them out of the oven. They don't set like regular cookies, allow to cool completely before eating. 

Store in an airtight container in the fridge, they will be good for a week. 


Snickerdoodle Hummus 

Serve 6

2 dates (or 5 tablespoons raisuns)

1 (15-ounce) can of low sodium chick peas, drained and rinsed

2 tablespoon Peanut Butter 

2 tablespoons pure maple syrup

3 Tablespoons plain soy or almond milk

21/2 teaspoons vanilla extract 

11/2 teaspoons ground cinnamon 


  • Soak dates in 1 cup hot water for about 10 minutes, until plump, remove the pit. Drain reserve water.
  • In a food processor, combine chick peas, soaked dates, nut butter, maple syrup, milk, vanilla and cinnamon.
  • Process until smooth, adding more milk, or the soaking water as needed for teh desired consistency.
  • Taste, adding more peanut butter, maple syrup or cinnamon as desired.
  • Serve with apple slices

Variations: Chocolate Mint Brownie Humus: Substitue 1-2 drop of Doterra peppermint essential oil or 1/2 teaspooon mint exract for the vanilla. Serve with crackers, rice crackers, pretzels, or pita chips.