The Rastafarian Diet: 6 Great Snacks

The Rastafarian diet is a simple diet which encourages you to eat your foods as close to natural as possible. This means that you should avoid anything that is processed, contains chemicals or other unnatural ingredients. Foods that are approved on the Rastafarian diet are referred to as “ital.” Any snacks that you consume while on the Rastafarian diet must be ital in order to obtain maximum benefits of the diet. Here are some great snacks to enjoy.

Fruit Salad

A Fruit salad will give you that much needed boost in the mid afternoon. Make a small salad which includes your favorite fruits, as well as mangoes and breadfruit. Breadfruit is grown across the South Pacific and is an ital food.

Green Vegetable Salad

A leafy green vegetable salad is very nutritious and is suitable as a snack at any time of day. You can use any kind of vegetables as long as you add in some leafy greens like kale, collards, spinach or callaloo. Callaloo is a green vegetable that is similar to spinach and can be used anywhere that you would use spinach.

Coconut Smoothie

Coconuts are considered to be very nutritious and are high in healthy oils. You can drink the milk as it comes out of the coconut, or use it in your smoothies as a substitute for water. You can also use the flesh in smoothies for a great coconut flavor. Blend 1/2 of a pineapple with 1 mango, and several pieces of coconut flesh and water for a refreshing smoothie. Experiment using coconut flesh with other fruits such as breadfruit, peaches, strawberries and bananas.

Banana Nut Smoothie

Banana smoothies are best when eaten fresh as the bananas tend to go brown after they are peeled. Nevertheless, banana smoothies make for a great snack when you are at home. Simply grind a handful of nuts such as almonds or hazelnuts (also known as filberts). Then add a banana, a handful of callaloo and fresh water and blend until smooth.

Nuts and Seeds

Nuts and seeds are also considered an ital food that is approved for the Rastafarian diet. You may eat only 1 type of nut at one time, or you can mix your favorites into a trail mix which you can take along where ever you go. Almonds, cashews, walnuts, peanuts and sunflower and pumpkin seeds go great together in a trail mix. Nuts and seeds are always more nutritious when consumed in their raw state, but you may lightly toast them to bring out the flavor.


Blueberries, mulberries, raspberries and goji berries are highly nutritious. Just 1 cup is all you need to fill you up and restore your energy at any time of day. 

The Rastafarian diet basically allows you to eat anything plant based as long as it is fresh and natural. This simply means it should not be frozen, boxed, canned or preserved in any way, as these foods are destructive to the body. Rastas believe that every body is a Temple, and that each individual is responsible for keeping it clean and healthy.


About Author

Posts By Sequoia