How to prepare healthy, plant-based snacks


Afternoon tea is often associated with an unhealthy meal, e.g. cakes or cookies served with coffee between lunch and dinner. It does not have to be this way. It can be a meal that is rich in nutrients, provided that the right ingredients are used. Groats, cereals, seasonal fruit, as well as pits and seeds can help us with this. Read to find out how to prepare healthy plant teas.


Nutritionists recommend eating 4-5 meals a day. With a menu of 5 meals a day, there is a high probability that we will eat an afternoon tea – meal between lunch and dinner. This does not mean, however, that it is permission to eat “something sweet with coffee.” Afternoon tea in line with the principles of healthy eating should be rich in products with high nutritional value.


Healthy properties

How to prepare healthy plant-based teas? Below are some products that will help us compose a meal with high nutritional value.


Millet is made from the oldest grain cultivated by man. It is gluten-free, therefore this type of groats will also work well in the case of gluten-free tea. Millet will enrich the meal with complex carbohydrates, as well as B vitamins and minerals (including copper, zinc, iron, phosphorus). In addition, it is a source of silicon, which has a positive effect on the condition of hair, nails, and skin.


The most popular cereal includes oatmeal on based which we can make porridge with various additives. Undoubtedly, it is worth including it in your diet, because they are a source of dietary fiber, B vitamins, vitamin E, iron, magnesium, potassium, and zinc. Due to the fact that they have such a composition, they can lower the level of cholesterol in the blood, stimulate metabolic processes, support immunity, and reduce the risk of colon cancer. The valuable properties of other cereals can also be used to prepare plant teas.

  • Buckwheat flakes – are a naturally gluten-free product, and are also a source of protein, magnesium, iron, zinc and B vitamins.
  • Millet flakes – they can be an alternative to millet, because meals based on them are prepared a bit faster. Like groats, they provide vitamin E, B vitamins, carbohydrates and minerals (including zinc, iron).
  • Rice flakes – are classified as easily digestible products, so you can include them in your diet when you have digestive ailments. They are a source of B vitamins, vitamin C, magnesium and zinc. In addition, they are classified as naturally gluten-free products.

Chia seeds

Chia seeds are a small supplement with high nutritional value. Their pro-health properties were already appreciated by the Aztecs. That is why it is worth making sure that they appear in plant teas. Chia seeds provide many valuable ingredients.

  • Protein – the content of this ingredient in chia seeds is at the level of 15-25%. For comparison, wheat grains contain about 14% protein, and oats 15%.
  • Omega-3 polyunsaturated fatty acids – the fat content in the seeds is about 25-30%, of which as much as 30% are omega-3 fatty acids. They are very important for maintaining good health as they have an anti-inflammatory effect and support the functioning of the immune system and the central nervous system. They play an important role in the prevention and treatment of cardiovascular diseases, cancer, neurodegenerative diseases, and depression.
  • Minerals – chia seeds can enrich plant tea with minerals, such as e.g. calcium, iron, zinc, potassium, phosphorus and chromium.
  • Vitamins – in the composition of chia seeds you can find vitamins such as B vitamins, vitamin C, and also vitamin E.

Culinary properties

How to prepare healthy plant teas? Below are some culinary inspirations using the products described above.

  • Millet – this is a simple dish that can be prepared by cooking millet (or flakes) on your favorite plant drink (e.g. coconut, almond). You can serve millet with your favorite additions (e.g. chia seeds, nuts, fruit).
  • Millet “pudding” – can be an alternative to high-processed store products. It is prepared in a similar way to millet. The difference is that the cooked grits must be blended to a homogeneous consistency.
  • Chia seed pudding – is made by mixing chia seeds with your favorite plant drink, and then leaving the mixture for at least an hour in the refrigerator (until the dish becomes a pudding-like consistency). It is a vegetable tea, which can have both warming properties (if served, e.g. with apple mousse, cinnamon, ginger) or refreshing (e.g. if it is previously chilled in the refrigerator and served with seasonal summer fruit – strawberries, blueberries, currants, raspberries).


A plant-based tea can be a healthy meal with high nutritional value. To make it so, it is worth adding to it groats, cereals, seasonal fruit, as well as nuts, almonds, and chia seeds.


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