Whole Weekend Waffles

Vegan Whole Grain Waffles

Do you like to have big hearty waffle breakfasts on the weekend?  My kids sure do.  For us waffles are always topped with a large colorful juicy pile of delicious fruit.

The ones in the picture above, have some homemade fruit jam between the layers as well.

You can easily make fat-free vegan waffles from a store-bought box pancake mix!

This recipe describes how to veganize a pancake or waffle mix, to make awesome vegan waffles!

Jump to Recipe

I also give tips about using hemp seeds, picking the healthiest waffle mixes, and some info about whole grains vs. refined grains.  

 

Store bought pancake mixes can save you time and mess.

Somehow, when I take a bag of regular flour out, I get it on the floor, and all over the counter.  The flour package is just awkward to get into, and proofs little clouds of slippery flour dust.

Pancake mix boxes are easier to use.

Here is one of our current favourite store-bought waffle / pancake mixes.

It is in Canada – from Superstore – one of their Blue Menu healthy items.

We also like a brand called Coyote, in a reddish bag.  Both use whole grain whole wheat flour, with few additives, and are very tasty.

If you aren’t in Canada, can you find a similar one where you live?

Look for simple unprocessed ingredients – meaning nothing good has been stripped out and nothing bad has been added.

Many mixes have milk powder or oil added.   No need for those!

We could do without the sugar, but at least it isn’t the first ingredient – everyone knows ingredients are listed in order of most to least, right?

The package is probably going to tell you to add milk, oil and eggs.

I promise you, dairy milk, oil and eggs are unnecessary.

You can make totally delicious waffles with non-dairy milk, without oil, and definitely without eggs.

The waffles don’t fall apart, they are moist, they are tasty, you might notice they aren’t as oily – this is a good thing!

Instead of eggs/oil use hemp seeds

Hemp seeds taste great as a satisfying healthy touch of fat.   Ground flax seeds work also, but I find flax has a strong flavour and goes rancid too quickly, so I prefer hemp seeds.

Hemp seeds are more of a nutty taste, and last longer than ground flax in the fridge.  The hemp does have a green bit on each seed, so the waffles look a little different, but covered with fruit and syrup no one has complained!

How to tell if your pancake mix is healthy.

Make sure it says “whole grain” and, apply the 5-to-1 ratio test.

I’m talking about the carbohydrate grams to fibre grams ratio.  Carbs divided by fibre should be 5 or lower.

For a full description of the 5-to-1 ratio test see my post about judging from a label, whether grains are healthy.

For example, the Blue Menu pancake mix has 21 g of carbohydrate and 5 g of fibre.  21 g / 5 g = 4.2 carbs to fibre ratio – the ratio is 5 or less and is low enough to be considered healthy.  If the carbs were higher, or the fibre lower it would be less healthy and probably not whole grain, or has a lot of added sugar.

An Aunt Jemima mix has 27 g of carbs to 1 g of fibre = a ratio of 27.  That’s bad.

For more tips like this, check out Dr. Gregor’s How Not to Die book.

I highly recommend this book.  He addresses the top causes of death in our society, like Heart Disease and Cancer, and then presents evidence about foods that prevent those diseases.  Spoiler alert – it’s always plants that prevent disease.

Warning, it becomes addictive to start tweaking your meals to include the foods that studies have shown increase lifespan.  Reminds me, I need to eat more beets…

How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

This book has a great deal of science based information about foods that have been proven to prevent and reverse disease.

(Canada link) (US link)

Back to making your waffles.

Wondering whether to use a pancake mix that is fortified with vitamins?

Not required.  Remember, we are getting all the nutrition we need from our whole plant foods, and personally I trust nature, more than I trust man-made (potentially cancer causing) additives and supplements.

Here’s how to make vegan waffles from a box of pancake mix:

Mix 1/3 cup mix and 1 tablespoon of hemp seeds for each waffle.  You want 4 waffles?  Use 1 1/3 cups of mix and 4 tbsp of hemp seeds.

Add slightly more than 1/3 cup of non-dairy milk per waffle.

Try adding the extra milk a tablespoon at a time.

We like to use soy milk for the extra protein.   Almond milk, rice milk, or water will also work, I have tried them all.

The mix should be a thick soup consistency, not runny.

The runnier the mixture, the thinner, drier, and crispier the waffle will be because it spreads out more on the waffle iron.

Lightly spray the top and bottom of the waffle iron, to prevent sticking.  Our waffles stick if we don’t.  This small amount of oil is better than 1/4 cup or whatever the recipes usually call for.

Use about 3-4 heaping tablespoons of mix per waffle.

Our favourite topping is thawed frozen fruit

About 1 1/2 cups of fruit per waffle…

Like sliced strawberries or whole blueberries.  We always have a few bags of frozen fruit in the freezer.  Costco is our favourite place to buy frozen fruit.

When we are starting to stir up the waffle mix, we pour frozen fruit in a big bowl and microwave it for a few minutes, until just thawed. When the waffle is done we generously spoon fruit over each waffle before serving.

Lastly, add pure maple syrup, or agave syrup, over the top if you like, we use enough for moisture and a bit of sweetness.

Make sure to drink something,

when you eat whole grain foods, because whole grains are full of fibre and are going to suck moisture out of your body if you don’t have liquids in your tummy too.

Often the kids will have a glass of soy milk as well with their waffles, this ensures they are getting vitamin B12 that day plus, some more healthy fats, and protein too.

To find out how we feed our family vegan on a daily basis check out this post, How to Eat Vegan for Energy and Weight Loss, it includes a breakdown of the amount of proteins and grains that we aim for.

 

We like waffles on sleepy mornings

because they are fast and difficult to mess up.  Pancakes take a bit more skill, don’t you find?  Pancakes can get burned, or may end up too soft on one side and too crispy on the other.

It wasn’t that long ago that we would cut waffles up for our girls.  Now they can do it themselves.

I’m realizing here, we have made vegan waffles every weekend, for more than a year.

I guess we don’t get tired of eating them!  Do you? 🙂

 

Image of a vegan whole grain waffle with strawberries.
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Whole Weekend Waffles

Course: Breakfast
Cuisine: Western
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Servings: 1 waffle
Calories: 441 kcal
Author: Jeanette Whitten

Use whole grain pancake mix to make low fat, and much more awesome, plant-based waffles, serve with fruit, and get your day off to a high fibre, energetic start!

Ingredients

  • 1/3 cup whole wheat flour waffle/pancake mix make sure the mix has no added fat or milk products
  • 100 ml soy milk or other low fat non-dairy milk
  • 1 tbsp hemp seeds
  • 1 1/2 cups strawberries frozen sliced or other fruit
  • 2 tbsp maple syrup

Instructions

  1. Measure the waffle mix and hemp seeds into a small bowl.

  2. Add non-dairy milk and stir with a fork, the consistency should be a thick soup.  

  3. Lightly spray a waffle iron.  Add mixture to the centre.

  4. Close and cook on med-high, until the waffle almost stops steaming.

  5. Microwave the fruit while the waffles cook.

  6. Remove waffle to a plate, spoon generously with thawed fruit and juices, drizzle with pure maple syrup or agave syrup.

Recipe Notes

In Canada I like the Superstore Blue Menu whole wheat pancake mix.  

Also at Superstore and other grocery stores, there is a "Coyote" mix in a dark red bag that is whole grain and has no added milk products.

If you buy a mix with added flax, then reduce the hemp seeds some.  I still recommend you add hemp seeds because they add a lovely nutty flavour and often the amount of flax added is not very significant.

Nutrition Facts
Whole Weekend Waffles
Amount Per Serving (1 waffle with syrup and fruit)
Calories 441 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Sodium 55mg 2%
Potassium 688mg 20%
Total Carbohydrates 76g 25%
Dietary Fiber 9g 36%
Sugars 37g
Protein 15g 30%
Vitamin A 5.7%
Vitamin C 153.9%
Calcium 23.6%
Iron 26.9%
* Percent Daily Values are based on a 2000 calorie diet.

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Chocolate Banana Green Smoothie

Image of two dark brown Chocolate Banana Green Smoothies, featuring spinach and cocoa powder.

So Tasty!!!  Healthy Sugar-free Chocolate Green Smoothie with Spinach, Dates, and Non-Dairy Milk.

Green smoothies have such a clean aftertaste, yet still can be chocolatey, sweet, creamy and thick.  Whether your preference is almond milk, or soy milk or a different non-dairy milk, this smoothie combo is awesome.  I usually have one daily.

This smoothie with greens in it doesn’t look green at all, and I bet you cannot taste the spinach – except to notice a crispness when you smack your lips and a clean feeling on your teeth.

This delicious, low-fat, low-calorie, and satisfying smoothie is a beautiful chocolatey brown.

Chocolate, spinach, pineapple – they are great friends in a smoothie. You must try it!

Image of Vegan Chocolate, banana, pineapple, almond milk or soy milk smoothie before blending.

This is a simple, decadent, sweet and healthful smoothie that we are loving right now. The chocolate powder brings antioxidants, iron, and such lovely flavour. My husband agrees.

Soy milk makes it creamier than other non dairy milks, and adds protein too, but if you have almond milk in the fridge, go ahead and use that, it will be lower calorie.  I buy a higher fat soy milk for my girls, and a lower fat one for me.  Both give us lots of protein and energy.

Image of chocolate, banana, spinach, green vegan smoothie from the top, before blending.
Image of vegan chocolate banana green smoothie blending in a magic bullet.
Image of two smoothies ready for drinking, from the top, vegan chocolate banana green smoothies. So delicious and healthy!

 

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Chocolate Banana Green Smoothie

Course: Breakfast, Snack
Cuisine: Smoothie
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 servings
Calories: 290 kcal
Author: Jeanette Whitten

Chocolate, bananas, pineapple, dates, non-dairy milk and spinach bring this green smoothie together in a very sweet combination.  It is an easy and satisfying healthy snack.

Ingredients

  • 1 banana cut into chunks, fresh or frozen - with some brown spots for a more sweet smoothie
  • 3/4 cup spinach leaves fresh or 1/3 cup frozen
  • 1 oz pineapple 2 pieces, frozen or fresh pear or other sweet fruit
  • 1 cup soy milk 1 to 1.5 cups, unsweetened, low fat or regular, or other non-dairy milk like almond milk
  • 1 tbsp cocoa unsweetened powder, a heaping tablespoon, look for a brand with more iron
  • 2/3 oz dates 2 whole dried dates, squish them to make sure no pits are hiding inside
  • water or crushed ice to top up

Canada Links

Epicure Product Suggestions

Instructions

  1. Add ingredients to a high speed blender cup in the order listed.  Some days I use low fat and other days I use regular soy milk, depending how creamy I want it to be.  Top up with water or crushed/cubed ice.

    If you use a sweetened non-dairy milk (like a vanilla or chocolate) then skip the dates.

  2. Instead of the cocoa powder, the Cocoa Acai Booster powder from Epicure (see link in ingredients) is a great substitution.  It only has 20 calories (same as cocoa powder) contains more antioxidants than plain cocoa and is seriously tasty with the Acai berries in it as well.

    Epicure Cocoa Acia Smoothie Booster
  3. Blend for 1 minute, until dates are fully blended.  Enjoy!

Recipe Notes

Try adding 1 tsp turmeric for extra anti-inflammatory properties.  The chocolate should hide the flavour.

Nutrition Facts
Chocolate Banana Green Smoothie
Amount Per Serving
Calories 290 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Sodium 140mg 6%
Potassium 1054mg 30%
Total Carbohydrates 56g 19%
Dietary Fiber 8g 32%
Sugars 35g
Protein 10g 20%
Vitamin A 53.8%
Vitamin C 36.5%
Calcium 32.2%
Iron 16.3%
* Percent Daily Values are based on a 2000 calorie diet.
Image of vegan meme: "I could never go vegan" - said almost every vegan (before going vegan).

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
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Easy Crustless Tofu Quiche (Whole Foods Vegan)

Vegan quiche, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

Vegan Tofu Crustless Quiche Recipe

 

My vibrant mother brought this egg-free, gluten-free, oil-free, whole foods, vegan tofu crustless quiche to our lake house for a family vegan dinner.

I bet you have heard of making a tofu scramble, but have you graduated to the next level, and made a dairy-free, tofu, vegan eggless baked dish yet?

Try this quiche for a new vegan food!  I like it for dinner but it could be a quiche for vegan breakfast casserole, or a vegan brunch idea.

The recipe has instructions for both gluten free flours and wheat flour, take a look!

Jump to Recipe

 

The texture is very much like regular classic quiche, even though it is eggless and dairy-free.

Firm tofu, and GF or wheat flour, give the quiche structure, so that it holds together very well.

The firm tofu provides enough stability and the edges brown nicely in the oven, so you still get a feeling that there is a crust.

Seasonings and diced vegetables give it flavour, so that it is delicious to eat. The colors of the veggies inside make it beautiful to serve.

No crust means easy and fast

  • stir all the ingredients in a bowl or food processor,
  • plop it into a corning ware type casserole dish,
  • bake it,

and voila!

This ‘vegan eggs’ quiche goes great with asparagus.

Vegan crustless quiche, with red pepper, gluten-free, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

My mom placed sliced red peppers on the quiche in the oval casserole dish, and it looked beautiful.  Unfortunately we all sat down and ate it so quickly, I forgot to take a picture.  There was only this single piece left.

Perhaps she will make it for us again one day soon.

Is egg quiche healthy?

Traditional egg quiche – no, but vegan quiche – yes!

Here are some reasons why traditional egg quiche is not healthy:

Prostate Cancer Risk and Eggs

Did you know?

Harvard researchers took more than a thousand men with early stage prostate cancer and followed them for a couple years to see if there was anything in their diet associated with a resurgence of the cancer, such as spread to the bone.

Compared to men who hardly ate any eggs, men who ate even less than a single egg a day had a significant 2-fold increased risk of prostate cancer progression.

Men who ate eggs had worsening of their prostate cancer vs. men who didn’t.

The Harvard paper suggests that the choline in eggs may increase inflammation, inflammation triggers cancer.

Vegan crustless quiche, with red pepper, gluten-free, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

Colorectal and Bladder Cancer Risk from Eggs

If you are female, you aren’t safe eating eggs either.

The most convincing evidence points to egg consumption as increasing risk for colorectal cancer and bladder cancer.

People consuming approximately 1.5 eggs per week had nearly 5 times the colorectal cancer risk.

Moderate egg consumption also tripled the risk of developing bladder cancer.

Image of Cracking Egg Myths: one egg has the same cholesterol as a big Mac, with more than 60% of calories from fat? Consuming eggs can also increase the risk of cardiovascular disease by 19%, colon cancer nearly 5 times, diabetes by 68%, Lethal prostate cancer by 81%. For more information visit PCRM.org

Reasons to love this egg-free recipe for both sexes.

Even Better as Leftovers

This quiche, like many tofu recipes, tastes even better as leftovers because the flavours have had more time to blend throughout and it becomes more firm over time.

Thanks mom!

I hope you let us know, in the comments at the bottom,  whether you plan to, or enjoyed, this easy vegan egg free version of a classic quiche dish.

Image of Daisy Perry (my mom) presenting a piece of her gluten free easy vegan tofu quiche.

 

vegan tofu quiche baked brunch or dinner
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Easy Vegan Crustless Tofu Quiche - Gluten Free, Egg Free, Dairy Free

Course: Main Course
Cuisine: Dairy Free, Egg Free, French, Gluten Free, High Fibre, Tofu, Vegan
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8
Calories: 92 kcal
Author: Daisy Perry

Real Vegans eat quiche!  This quiche comes together so easily with a food processor or even if you don't have one, with a fork and some chopping.  It smells wonderful as it is baking and is impressive when serving.  

Ingredients

Vegetables

  • 1 cup carrots shredded or diced
  • 1/2 yellow onion medium, diced
  • 2 garlic cloves, minced

Dry Ingredients

  • 1/4 cup brown rice flour I used gluten-free flours, whole wheat flour would work fine as well
  • 1/4 cup tapioca flour
  • 1/4 cup millet flour
  • 3/4 tsp baking soda
  • 2 Tbsps dried dill
  • ½ tsp dried rosemary
  • ½ tsp salt
  • ½ tsp black pepper freshly ground

Tofu Egg Replacement

  • 12.35 oz Extra firm tofu 350 g, 1 small package
  • 1/2 cup soy milk unsweetened

Garnish

  • 1/2 red pepper sliced

Instructions

  1. Pre-heat the oven to 375F (180C).

  2. In a food processor dice the carrots, onion and garlic cloves.

  3. In a medium bowl mix the flours, baking soda, dill, rosemary, salt, and pepper until well combined.  Optionally sub 3/4 cup whole wheat flour for the GF flours.

  4. Add the carrots, onion and garlic to the dry ingredients and mix well.

  5. Add tofu to food processor and blend.

  6. Add blended tofu and soy milk to the dry ingredients and combine.

  7. Pour and press into a a 1 1/2 quart (1.5 litre) casserole dish.

  8. Garnish with sliced red peppers.

  9. Bake covered with a lid or foil for 30 minutes.  Remove lid/foil for last 10 minutes to brown.

  10. Let it cool 5 min before slicing. 

Recipe Notes

Tastes great with Frank's Red Hot sauce.

Nutrition Facts
Easy Vegan Crustless Tofu Quiche - Gluten Free, Egg Free, Dairy Free
Amount Per Serving
Calories 92 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 300mg 13%
Potassium 228mg 7%
Total Carbohydrates 14g 5%
Dietary Fiber 1g 4%
Sugars 2g
Protein 4g 8%
Vitamin A 59.6%
Vitamin C 14%
Calcium 5.4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

Vegan meme image: "When vegetarians grow up, they become vegans."
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

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Pin It on Pinterest