Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free

Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free

baked low fat pie crust

No Bake Quick Easy Vegan Pumpkin Pie Filling with Dates – Delicious, Sugar Free in a Blender 

Make a fast, easy, pumpkin pie with your blender.

This pumpkin pie is low fat, uses dates instead of sugar, pecans instead of margarine, has really nice pumpkin pie spices and texture, and tastes great!

This is a whole foods plant based pumpkin pie recipe that is dairy free, egg free, oil free and full of nice tasting real foods.

My family enjoys this pie, it is a hit even with these picky eaters.

We feel great in our tummies and bodies after eating it.

People cannot tell that this is a vegan, no sugar, no margarine/butter, no eggs, healthy pumpkin pie

They will have no idea.  They will just think, wow, that pie was delicious, and sweet, and had amazing texture and flavour!

Guilt free

No processed ingredients

Healthy!!

Yummy!!

How easy is it to make an eggless and dairy free whole foods plant based pumpkin pie from scratch?

It is really easy!

Graham Cracker Crumb Pie Crust

Use my fat free graham cracker crumb pie crust recipe, and while the crust bakes for less than 15 min, prepare the pumpkin filling in a blender.

Heat the filling in a saucepan to thicken, pour it into the pie crust, cool, and enjoy a delicious, fresh, quick and easy crowd pleasing pie.

Can you make a low calorie pumpkin pie?  Yes!

I experimented and found that instead of using butter, eggs, or sugar, you can make a wonderful and truly tasty pumpkin pie with pecans, cornstarch, and dates.

Low calorie, healthy, and scrumptious.

What ingredients make the best pumpkin pie spice?

A combination of cinnamon, ginger, nutmeg, and cloves, with a touch of salt make a most delicious pumpkin pie spice.

See the full pumpkin pie recipe below for just the right amounts.

best spices for pumpkin pie

This vegan pumpkin pie filling is dairy-free and eggless

Use a blender to whip pecans, with the pumpkin pie spices, cornstarch, dates, and pumpkin puree – to a light and airy consistency – no dairy , sugar, or eggs required.

The dates and cornstarch both work as thickeners.

Heat the vegan pie filling in a pot on the stove

Once boiled, poured into the crust, then cooled, the pie filling becomes firm, and holds it shape even days later.

It is beautifully creamy as well, a very decadent treat, much nicer than a store bought pie.

Blended pecans taste better than margarine!

It’s a neat discovery.

low fat pumpkin pie wfpb

How to make homemade pumpkin puree from a real pumpkin?

Would you like to make your own pumpkin puree?

Instructions for making quick pumpkin puree in the microwave are in the recipe below.

After Halloween I turn pumpkins into pies.

Otherwise you can use canned pumpkin (the kind with nothing else added) in this recipe.

make your own pumpkin puree

To make this pie, heat the blended filling, for a few minutes in a saucepan, to cause it to thicken.

This pie is quick and easy, and the filling does not need to be baked in the oven.

The filling in the saucepan will look like this.

A surprise when making this pie, is how thick it will already be when you are stirring it on the stove (it must reach a boiling temperature to cook the cornstarch).

The 10 minutes or so it takes to heat the eggless pumpking pie filling to a boil, ensures the pie stays firm and stable once cooled.

no bake vegan pumpkin pie filling

Bake the graham cracker crumb crust, and it will be ready for filling

Put the raw crust in the oven for 11-13 minutes, (this is called blind baking it apparently), and then it will be ready for the yummy pumpkin filling you have in the saucepan.

Graham cracker crumbs taste really nice with pumpkin, it is a better crust choice than pastry, in my opinion.  I hope you agree.

No need to wait for the crust to cool, just scoop the pumpkin pie filling in hot.

baked low fat pie crust

Cool the pie in a fridge or freezer – no need to bake the pie!

Let the pie cool so that it becomes firm.  I use the freezer and it usually takes about 30 minutes to cool enough for us to eat.

The filling will set and can be served once it is almost at room temperature, slightly warm is usually fine.

Enjoy this healthy, delicious, firm, yet creamy pumpkin pie!

WFPB Pumpkin Pie

Why whole foods pie?  Health benefits of WFPB pie

My recipes do not include margarine, butter, or oil. Recipes on veganenvy use whole plant based foods like seeds and nuts instead of margarine or oil.

Why? Because man-made oils and fats provide no minerals, vitamins, nutrients, or fiber. Oil is what is left once all the plant goodness has been stripped out.  Also, to make oil and margarine shelf stable, it is highly processed.

Eating oil or margarine or butter (or meat) contributes to clogging our arteries, and can lead to heart attacks, strokes and dementia. Pure fat is the highest calorie food there is, so it usually leads to eating more energy than we can typically use, causing weight gain.

Whole foods like nuts, and seeds contain healthy fats, bundled in fibre, so you get nutrition, gut biome probiotics, antioxidants, fresh taste, and less calories!

Please enjoy this wonderful pumpkin pie that is margarine and butter free!  Your body will thank you.

A caution about dates

Some people may not be used to eating dates, and can have trouble digesting the fructans in them.  Eating dates could cause bloating or gas pains for some people.

One solution is to use half sugar and half dates.  This reduces the dates per piece of pie.

A question I struggle with, is, why it is easier to digest sugar than dates? Unfortunately for some people dates hurt, and sugar won’t.

Another solution is to start with a small piece of pie and see if it bothers you.

It may take the gut biome a day or so to grow the bacteria that will help digest the sugars and the fiber in dates

The gut gets the exact right bacteria from you eating the dates in the first place.

When eating new whole foods, a good approach is to start small, and gradually increase portion sizes over a few days, so your gut biome has time to adjust.

This slow and steady method can greatly increase the pleasure of digesting a variety of foods, and the diversity of your gut bacteria.

In the long run, we will be healthier with a diverse and whole foods diet. But, like exercise, sometimes it takes effort to get there.

whole food vegan pumpkin pie

Easy Delicious Whole Food Vegan Pumpkin Pie WFPB No-Shortening

Jeanette
This is a very easy, creative, and tasty pumpkin pie variation. It doesn't require the whole pie to be baked. The graham cracker crumb crust is baked alone, which makes it nice and crisp, rather than soggy.
For those looking for a very healthy vegan dessert, this recipe is sugar-free, egg-free, dairy-free, whole foods, no-oil, vegan, and so satisfying and delicious.
It's a wonderful, flavourful, pumpkin pie, the spice blend is just right, very complementary to the pumpkin, and the dates really make it sweet!
While the graham crumb crust blind bakes, make the pie filling in a blender, and saucepan.
Pour the hot filling, into the crust, cool in a freezer or fridge (or outside if you live in Canada like me), and it will be set and ready to eat.
Puree Choices: You can use pure pumpkin puree from a can, or follow the microwave instructions below to cook your own pumpkin.
5 from 1 vote
Prep Time 30 mins
Cook Time 11 mins
Total Time 31 mins
Course Dessert
Cuisine American, Plant Based, Vegan
Servings 10 slices
Calories 190 kcal

Equipment

  • 9 1/2 inch Pie Dish
  • Blender
  • Sauce pan
  • Oven

Instructions and Ingredients
  

Graham Crumb Crust

Healthy Vegan Pumpkin Pie Filling

  • 2.5 cups Pumpkin Canned or fresh. See bottom of instructions below for how to make your own pumpkin pie filling.
  • 1/2 cup Pecans No need to soak first.
  • 3/4 cup Medjool Dates about 12 medjool dates. See below - you will soak and microwave them in the water first, to make it easier on your blender. Make sure the dates have no pits. or the following substitutes should work, but I haven't tested them: 2/3 cup brown sugar, or 2/3 cup maple syrup (reduce water by 1/2 cup if using maple syrup). Taste test for sweetness if you use substitutes.
  • 1 1/3 cup water
  • 3 tbsp cornstarch
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp nutmeg
  • 1/8 tsp ground cloves
  • 1/2 tsp salt
  • Preheat oven to 375 degrees F. See below if making pumpkin filling from a pumpkin.

1) Prepare and Blind Bake the Graham Crumb Crust in 9.5 inch pie plate. This prevents the crust from being soggy.

  • Add the dry crust ingredients (graham crumbs, almond flour) to a medium bowl, and mix well.
  • Mix the maple syrup and water together, then add to the crumbs, mix with a fork, until crumbly balls form.
  • Pour all the crumbs into the pie dish. With a medium sized spoon, press the crumbs into the bottom, and up the sides. About a centimeter (1/3 inch) thick.
    If the crust is too thin, you may have trouble getting pieces out later. Make sure it is thick, especially up the sides.
  • Bake crust alone, for 11 - 16 min.
    The crust should rise slightly, and look like a lightly baked cookie. Make sure it is cooked, and not still doughy.
    It should all be the same light golden color, dark spots likely need a few more minutes baking time.

2) Prepare Whole Foods Vegan Pumpkin Pie Filling

  • While the crust bakes, prepare the filling.
  • Place the dates in the water in a small bowl, and microwave for 60 seconds to soften them. This should help your blender to process them.
  • Add all filling ingredients to a high powered blender.
  • Blend until liquid and smooth. You may have to stir it down a few times at the start, until the dates get blended. I start on slow speed.
  • Pour into medium saucepan.
  • On medium heat, stirring constantly to prevent burning, heat the mixture to bubbling, to thicken it and cook the cornstarch.
  • Turn the burner to Medium Low once it starts bubbling, cook another 2-3 minutes. Have a lid handy if you need to step away, as it can splash out of the pot due to the thickness. Careful not to burn yourself.
  • The filling should be very thick, boil a bit longer to evaporate some water if yours is runny. 
    Should take about 5-10 minutes total on the stove.

Pour Cooked Filling into Baked Pie Crust

  • Take the crust out of the oven. Pour the filling from the saucepan over top of the hot crust, into the pie plate.
    No need to cool the crust, but if it did cool a while, that shoud be fine too.

Let the Pie Set / Cool

  • The pie will be soft and runny at this point. Do not serve hot. Let the pie set first. The cornstarch, dates, and pecans will thicken as they cool.
    Place the fresh cooked pie in the fridge or freezer to speed the process. Once the pie is a bit warmer than room temperature it should be firm enough to be served.

Add Toppings

  • Top the pie with vegan ice cream or coconut whip cream and enjoy! Cover with plastic wrap to keep fresh in the fridge for a few days.

How to use the microwave to make your own fresh pumpkin puree:

  • Pumpkin is a versatile ingredient that adds something special to so many dishes. After Halloween, I will cook up the pumpkins and get creative with pumpkin in recipes.
    make your own pumpkin puree
  • Wash outside of pumpkin, cut into pieces that fit into a large covered microwave dish. Add 1 cup water. Microwave on high for 25-30 minutes, or until the pumpkin is soft and steamed, and the skin can be easily punctured with a fork. 
    microwave cooked pumpkin for pie
  • After the pumpkin is cooked, let it cool for a few minutes, then remove the seeds and strings with a spoon. This is much easier after cooked than before!
    remove pumpkin seeds after cooking
  • Remove the pumpkin flesh from the skin. Scoop the flesh into a measuring cup to measure out what you need for pie.
    scrape seeds off of cooked pumpkin
  • Save the remainder of the pumpkin in the fridge for a couple days, for soups, future pies, and other baking!
    Save the cooked pumpkin

Notes

One time I used pumpkin puree from the fridge - and the cold temperature made it hard to blend up the dates and pecans.  I would recommend you microwave the puree first, so it is hot before blending, if you are using cold puree.
I have a Vitamix blender, thank goodness, and using the stir stick device that goes right through the lid, made it much easier to get the filling blended!

Nutrition

Nutrition Facts
Easy Delicious Whole Food Vegan Pumpkin Pie WFPB No-Shortening
Amount Per Serving
Calories 190 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 257mg11%
Potassium 209mg6%
Carbohydrates 35g12%
Fiber 2g8%
Sugar 17g19%
Protein 3g6%
Vitamin A 2489IU50%
Vitamin C 3mg4%
Calcium 29mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy-free, egg-free, healthy dessert, healthy snack, low fat, low sugar, no-oil vegan recipe, oil free dessert, vegan dessert, vegan pie, vegan thanksgiving, wfpb dessert, wfpb snack, whole foods pie, whole foods plant based dessert
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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Easy Low Fat Graham Cracker Crumb Pie Crust No-Shortening

Easy Low Fat Graham Cracker Crumb Pie Crust No-Shortening

baked low fat pie crust

Low Fat Healthy Graham Cracker Crumb Pie Crust Without Shortening – Delicious!

What fillings can you put in this homemade graham cracker crumb pie crust?

  • Pumpkin Pie try my no bake, whole foods recipe here!
  • Banana Cream
  • Lemon
  • Cherry
  • Chocolate
  • Apple, and more….

Yummy!!

How to make a whole food pie crust from scratch, without butter?

It is super duper quick and easy.

It is very convenient to keep graham cracker crumbs in the cupboard.

Then, whatever size pie crust you want, you can easily mix up a crust, spread it out in the pie plate, give it a quick bake while you prep the pie filling, and have a delicious, fresh, crowd pleasing pie.

Easy low fat, dairy free pie crust recipe

I experimented with various margarine substitutes and found that a simple mix of water, maple syrup, and almond flour make a great healthy easy and tasty graham pie crust.

I used to buy pre-made graham crumb crusts, and often they would go stale, or crack, or be too small.

Plus they are greasy, have preservatives in them, and just don’t taste as good as this fresh made pie crust does.

Mix the graham cracker crumbs with water and maple syrup

Also, add some almond flour – this replaces the butter/margarine the original graham crumbs package recipe probably calls for.

The crumbs will turn into balls, pour them into your pie plate.

wfpb graham cracker pie crust no-oil

Use a spoon to press the crumbs into the pie plate

Make a consistent thickness, especially up the sides.

At this point your crust is still raw, and would look like this:

low fat graham cracker crumb pie crust

Do you need to bake graham cracker crumb crust? Yes, bake the crust, then it will be ready for filling

Put the raw crust in the oven for 11-13 minutes, blind bake it, and then it will be ready for whatever yummy filling you have planned.

Follow the instructions on your pie recipe for whether the crust needs to cool or not.

Some recipes may require the pie to be baked again after filling it. Others, like my Whole Food Vegan Pumpkin Pie and Banana Cream Pie do not.

low fat pumpkin pie wfpb

Is this a vegan pie crust?  Sorry, no, ethical vegans may avoid honey because it is produced by animals

It is very difficult to find graham cracker crumbs that don’t contain honey. This may be a concern for some of us.

According to this article, not all honey is produced the same way: Is it Possible to Find Honey that Doesn’t Harm Bees?

Apparently, when honey is certified organic that also means it’s been extracted without using harmful beekeeping methods.

So possibly then, if we use organic graham cracker crumbs, we may be making a better choice for bees.  I leave this up to you to decide.

How is pie crust with no margarine better?  Health benefits of WFPB whole food pie crust.

My recipes do not include margarine, butter, or oil. Recipes on veganenvy use whole plant based foods like seeds and nuts instead of margarine or oil.

Why? Because man-made oils and fats provide no minerals, vitamins, nutrients, or fiber. Oil is what is left once all the plant goodness has been stripped out.  Also, to make oil and margarine shelf stable, it is highly processed.

Whole foods like nuts, and seeds contain healthy fats, bundled in fibre, so you get nutrition, gut biome probiotics, antioxidants, fresh taste, and less calories!

Eating oil or margarine or butter (or meat) contributes to clogging our arteries, and can lead to heart attacks, strokes and dementia. Pure fat is the highest calorie food there is, so eating it usually leads to us consuming more energy than we can typically use, causing weight gain.

WFPB Pumpkin Pie

Please enjoy this wonderful graham cracker crumb crust that is margarine free!  

Your body will thank you.

baked low fat pie crust

Easy Low-fat Whole Food Graham Crumb Pie Crust WFPB No-Shortening

Jeanette
You can make a delicious whole foods pie crust without margarine and without butter.
This pie crust is so easy, and works well with my Vegan Banana Cream Pie and Vegan Pumpkin Pie variations.
I make this all the time, and my kids think it is delicious. No one misses the butter.
Usually, I make no bake pies in this crust.
While the crust is in the oven for the fast blind bake, I will blend up a pie filling, then I remove the crust from the oven, pour in the filling, and the pie is ready to eat once it cools and sets.
No ratings yet
Prep Time 5 mins
Cook Time 13 mins
Total Time 18 mins
Course Dessert
Cuisine American, Plant Based, Vegan
Servings 10 slices
Calories 110 kcal

Equipment

  • 9 inch or 9 1/2 inch Pie Dish
  • Oven

Instructions and Ingredients
  

Vegan Graham Crumb Crust for Pie

  • Preheat oven to 375 degrees F.

1) Prepare and Blind Bake the Graham Crumb Crust in 9 or 9.5 inch pie plate. This prevents the crust from being soggy.

  • Add the dry crust ingredients (graham crumbs, almond flour) to a medium bowl, and mix well.
  • Mix the maple syrup and water together, add to the crumbs, mix with a fork, until crumbly balls form.
  • Pour all the crumbs into the pie dish. With a medium sized spoon, press the crumbs into the bottom, and up the sides. About a centimeter (1/3 inch) thick.
    If the crust is too thin, you may have trouble getting pieces out later. Make sure it is thick, especially up the sides.
    Tap/press down on the top of the sides to make a flat thick edge.
  • Bake crust alone, for 11 - 13 min. The crust will rise slightly, it does not need to be browned.

2) Prepare Pie Filling

  • While the crust bakes, prepare a filling.

Pour Filling into Baked Pie Crust

  • Take the crust out of the oven. It is ok to pour hot filling from a saucepan over top of the hot crust, into the pie plate.
    No need to cool the crust, but if it did cool a while, that shoud be fine too.

If is a No Bake Pie, Let the Pie Set / Cool

  • Place the fresh cooked pie in the fridge or freezer to speed the cooling process.
    Depending on your filling, once the pie is a bit warmer than room temperature it should be firm enough to be served.

If it is a Baked Pie - Bake the pie crust again, with the filling in it.

    Add Toppings

    • Top your pie with vegan ice cream or coconut whip cream and enjoy!
      Cover with plastic wrap to keep fresh in the fridge for a few days.

    Nutrition

    Nutrition Facts
    Easy Low-fat Whole Food Graham Crumb Pie Crust WFPB No-Shortening
    Amount Per Serving
    Calories 110 Calories from Fat 18
    % Daily Value*
    Fat 2g3%
    Saturated Fat 1g6%
    Sodium 139mg6%
    Potassium 9mg0%
    Carbohydrates 22g7%
    Fiber 1g4%
    Sugar 8g9%
    Protein 2g4%
    Calcium 9mg1%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword dairy-free, egg-free, healthy dessert, healthy snack, low fat, low sugar, no-oil vegan recipe, oil free dessert, vegan dessert, vegan pie, vegan thanksgiving, wfpb dessert, wfpb snack, whole foods pie, whole foods plant based dessert
    Tried this recipe?Mention @veganenvy or tag #veganenvy!
     
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    Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

    Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

    Vegan mac and cheese

    Easy Butternut Squash Mac and Cheese with Cut Up Veggie Dogs (Vegan and Dairy-free) Recipe

    This is a kid friendly, healthy, and creamy low fat plant-based vegan macaroni and cheese recipe.  It has the traditional mac n cheese color, and adding cut up veggie dogs makes it a familiar and inviting meal for kids and adults too.

    It really is easy!  Use your microwave and blender, to have this recipe done in 30-40 minutes. 

    Butternut squash is a wonderful cheese substitute because it is nutritious, orange, and creamy.  Also, it is a great source of vitamin A.

    For my family, this plant based mac and cheese recipe was a hit on day one, and the leftovers were tasty for lunches the next day.

    Rather than using a store bought vegan cheese, here is how to make your own scrumptious dairy free cheese sauce in the microwave.

    Store bought vegan cheeses tend to contain too much oil for our tastes.

    Nuts (almonds or almond flour or other nut or seed of your choice) make the sauce creamy instead of butter.

    Butternut squash, carrots and onions.

    How make a quick and easy butternut squash vegan cheese sauce?

    For this recipe, I cut a large butternut squash in half, and peeled it.  Then, I left the peel on the remaining half, covered the cut end with plastic wrap, and stored it in the fridge for over a week with no issues.

    Cut the squash into cubes, scoop out any seeds or strings, and place them in a microwave safe dish with the carrots and onion.

    Microwave until soft and then blend until creamy with additional ingredients – see the recipe below.

    It’s fun to eat plant based weiners in a saucy macaroni and cheese

    Veggie hot dogs have no cholesterol, which means your arteries won’t get clogged.  Also, low fat meals will help you stay slim and trim, while providing better overall nutrition and fibre.

    Try mixing gourmet plant based frankfurters with simple veggie dogs to please both adults and children.  I used 4 frankfurters (not as healthy I’ll admit, but very tasty) and 5 small low fat veggie dogs.

    Veggie Weiner Examples

    Looking for an easy plant based mac n cheese recipe that kids like?

    Kids generally like pasta, and hot dogs, this dish combines the two with a healthy no-oil butternut squash and carrot sauce.  “Instead of cheese, you can use butternut squash, carrots and onion, combined with some simple seasonings to bring the dish together.

    Can you make mac and cheese without milk?  Yes, try using plant based milk and nutritional yeast “nooch”.

    Yes! This vegan mac and cheese recipe shows you how to make mac and cheese without dairy.  

    Optionally use “nooch” otherwise known as nutritional yeast for even more orange color and cheesy taste. 

    Another butternut squash vegan recipe idea

    Another recipe I created a few years ago, at the beginning of my vegan journey:  Butternut Squash Apple Galette

    Vegan mac and cheese

    Healthy Vegan Butternut Squash Mac and Cheese with Cut Up Veggie Hot Dogs

    Jeanette
    Comforting and creamy, macaroni with cut up veggie dogs in a smooth carrot, butternut squash, and onion dairy-free sauce.
    5 from 1 vote
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course dinner, kids lunches, supper
    Cuisine healthy vegan
    Servings 7 people
    Calories 345 kcal

    Instructions and Ingredients
      

    Sauce

    • 3/4 cup onion peeled and chopped.
    • 2 cups butternut squash peeled and cut into small cubes.
    • 1.5 cups carrots peeled and in small pieces, or whole baby carrots.
    • 1/4 tsp garlic powder
    • 1/4 tsp salt or less, to taste
    • 1/4 tsp ground pepper
    • 2 tbsp nutritional yeast optional
    • 1/4 cup almonds or almond flour (what I used)
    • 1/4 cup plant milk Such as oat, soy, or almond milk.

    Pasta

    • 375 g whole grain macaroni 1 small box

    Plant Based Weiners

    • 450 g veggie dogs 7-12 plant based weiners / frankfurters
    • Add butternut squash, carrots, 1/2 cup water, and onion to a microwaveable dish. Cover and microwave until soft. About 10-17 minutes.
    • Optionally, prepare a vegetable side dish (for example, we recently ate chopped and steamed bok choy with this meal).
    • Start water boiling for the pasta, I add the macaroni pasta to the water even before it is boiling, and I stir it so it doesn't stick to the bottom. This is a trick I learned to speed up pasta cooking, from another internet chef on You Tube. One the pasta and water are boiling, set a timer for the pasta cooking time, Remember to stir!
    • While the pasta cooks, place the following in a high speed blender: almond flour (or whole almonds), garlic powder, pepper, nutritional yeast, and salt.
    • Chop weiners into thick slices and place in a large pot (no heat yet).
      Alternatively, say you don't want to dirty another pot, you can put these aside and add them for the last minute or two of the pasta cooking water to heat them up.
    • Take the cooked squash, carrots, and onion out of the microwave, and add them to the blender, along with their cooking liquid plus the plant milk.
    • Blend on high until creamy, taste test (beware it will be hot) for seasonings. Add another 1/4 cup plant milk if the mixture is too thick to blend. I use a stir stick that came with my Vitamix, it fits in the top of my blender and I can stir with it while blending, it is fantastic.
    • Add the blended sauce to the large pot of sliced plant based weiners and set to medium heat. Stir until bubbling, immediately reduce heat to medium low.
      Alternatively, if you added the weiners to the cooking pasta water, drain that, and return to the pot, then add the sauce from the blender, no need to heat further, you can remove it from the heat and serve.
    • Drain cooked pasta and add to the pot with the sauce and weiners. Stir to combine.
    • Serve with greens on the side.

    Notes

    Optionally serve with cooked cut up greens on the side, your guests may wish to stir them into the pasta.  We ate this with chopped, steamed bok choy.  Peas would taste good as well. 
    Great as a school lunch leftover. 

    Nutrition

    Nutrition Facts
    Healthy Vegan Butternut Squash Mac and Cheese with Cut Up Veggie Hot Dogs
    Amount Per Serving
    Calories 345 Calories from Fat 36
    % Daily Value*
    Fat 4g6%
    Saturated Fat 1g6%
    Trans Fat 1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Sodium 804mg35%
    Potassium 454mg13%
    Carbohydrates 58g19%
    Fiber 5g21%
    Sugar 7g8%
    Protein 22g44%
    Vitamin A 8853IU177%
    Vitamin C 11mg13%
    Calcium 80mg8%
    Iron 6mg33%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword butternut squash sauce, dairy-free pasta sauce, healthy no-oil vegan macaroni, vegan mac and cheese, vegan pasta sauce
    Tried this recipe?Mention @veganenvy or tag #veganenvy!
     
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    Get FREE healthy vegan information and recipes!

    FOLLOW HERE!

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    People Exploring Plant Based Eating

    Adding Healthy Plant Based Meals to Your Menu is Easy!

    Help others learn – share on social media!

    Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

    Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

    Healthy Rhubarb Strawberry Crisp – gluten-free, low FODMAP – With Oats and Optional Pecans

    Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and here is a method to make rhubarb crumble, with no-added-fats, with a nice crunchy topping.  

    Mmmm mmm!  In this easy recipe, I used rhubarb and strawberries on the bottom, quick cooking oats and optionally ground pecan nuts on top, with no-butter, no-oil.  The topping is crispy, not soggy, and if you add them, the ground up nuts make it healthier, while adding flavour, depth and fibre!

    So delicious with the warm, juicy, soft, slightly sweetened fruit and crispy oat topping.  

    Lemon juice makes the topping stay together, and adds a wonderful delicious zing.  I was worried that lemon wouldn’t work with rhubarb, since rhubarb is sour, but the lemon/light sugar mix in the topping tastes soooo good!  

    It’s like rhubarb lemonade!

    Optionally use a food processor or blender to mix the oats, lemon, nuts and sugar together to make a crumbly, crispy, tasty rhubarb strawberry fruit gluten free crisp topping.

    Or, for a stirring by hand method, that is easy to clean up, omit the nuts and mix all the ingredients in bowls, no food processor required.  

    Either way, I can have this crisp ready for the oven in 20 minutes.

    I used to add allspice or cinnamon, and salt, but my family told me they prefer the flavours of the rhubarb and strawberries au natural.

    After making it a few times without spice, I agree!  It’s better plain.

    I hope you enjoy the rhubarb in this delicious healthy dessert or satisfying snack!

    It’s easy to make a homemade strawberry rhubarb crisp that is gluten-free, plant based, vegan, healthy, and low fodmap (rhubarb and strawberries don’t bother people with IBS as much as some other fruits)!

     
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    Rhubarb With Leaves

    Healthy Rhubarb Strawberry Crisp/ Crumble, Gluten-free, Low FODMAP, Vegan, Dessert

    Jeanette
    This healthy rhubarb strawberry crisp recipe is incredibly simple to make, and very tasty.  The whole foods crumble on top contains lemon juice and optionally nuts. Both variations produce a crunchy topping, pleasurable to eat with soft fruit.
    Frozen pre-sliced strawberries or fresh strawberries both work fine. As do other sweet frozen fruits like blueberries.
    Rhubarb is sour like a lemon, and strawberries are naturally sweet and together they transform into a comforting and delicious dessert or healthy snack. 
    5 from 1 vote
    Prep Time 15 mins
    Cook Time 40 mins
    Total Time 55 mins
    Course Dessert, Snack
    Cuisine American, Western
    Servings 10 servings
    Calories 266 kcal

    Equipment

    • 9 x 13 Uncovered Baking Dish
    • Food Processor

    Instructions and Ingredients
      

    For the Fruit Filling:

    • 7 cups rhubarb diced
    • 3 cups strawberries frozen or fresh, sliced
    • 2 1/2 tbsp cornstarch
    • 1/4 cup sugar or dry sweetener of your choice

    For the Crumble Topping:

    • 3 cups rolled oats quick cooking
    • 1/3 cup brown sugar I use brown sugar in the topping for the color.
    • 1 1/4 cup pecans optional
    • 1/4 cup lemon juice freshly squeezed or bottled, or orange juice
    • Preheat oven to 350° F

    Prepare the Fruit Filling

    • Wash and dice rhubarb into evenly sized , 1/2 inch (1.5cm) approx pieces.  Wash and slice strawberries.
      Rhubarb Strawberry
    • Place fruit into a 9x13 ungreased baking dish.
    • In a small bowl mix cornstarch and sugar until well combined and lump free.  Sprinkle evenly over the fruit with a spoon. 

    Prepare the Oat Crumble Topping

    • If using nuts: In a food processor, on high speed, blend oats, sugar, and optional pecans.  
      Once the nuts are finely ground, while processing on medium, slowly add the lemon juice to make the mixture crumbly.  
      Do not over process, or the mixture will form into balls/ be too mushy.
    • For nut free version: combine oats, sugar, and juice in a medium bowl with a spoon.
    • Taste test for sweetness and add more sugar if desired.
    • Sprinkle oat topping crumble over the fruit.  Use a spoon to break up any chunks first. 
    • Bake uncovered for 30-40 minutes.
      The crisp is done when the fruit is bubbling and the topping is medium brown in the center.

    Notes

    If you have less fruit, adjust the amount of oats to be less as well. 
    Fresh lemon juice seems to burn more easily than bottled, watch your topping for burning when you use fresh. 

    Nutrition

    Nutrition Facts
    Healthy Rhubarb Strawberry Crisp/ Crumble, Gluten-free, Low FODMAP, Vegan, Dessert
    Amount Per Serving (1 g)
    Calories 266 Calories from Fat 99
    % Daily Value*
    Fat 11g17%
    Saturated Fat 1g6%
    Sodium 37mg2%
    Potassium 467mg13%
    Carbohydrates 40g13%
    Fiber 6g25%
    Sugar 16g18%
    Protein 5g10%
    Vitamin A 99IU2%
    Vitamin C 35mg42%
    Calcium 110mg11%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword crisp, crumble, gluten free dessert, healthy dessert, healthy gluten free rhubarb crisp, low fat, low fodmap dessert, Plant Based, rhubarb, strawberries, vegan, vegan dessert, Whole Foods
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    Butternut Squash Apple Galette – Whole-Foods Plant-Based

    Butternut Squash Apple Galette – Whole-Foods Plant-Based

    Whole-Foods Plant-Based Galette with Whole-Wheat Pastry – Creamy Tofu, Apple, Fennel Filling

    Are you looking for a whole-foods plant-based butternut squash galette recipe?  I couldn’t find one, so I created this for us to enjoy.

    This vegan galette recipe has butternut squash, sliced and roasted, then layered beautifully over a soft filling made from food processing, or blending a fennel bulb (or dried fennel), crabapples (or regular apples), extra firm tofu, and yummy sage, rosemary, nutmeg and other fall flavours.

    All snugly embraced in a galette dough pouch, for a cozy harvest meal.

    Basic vegan galette dough:

    Whole-wheat whole-grain flour, almond flour (healthy unprocessed fat, replaces margarine), non-dairy milk, nutritional yeast, and some seasonings.   Made in a food processor.

    The dough is easy to handle, rolls out fine, but was a little tough right out of the oven – due to lack of oil I expect, and potentially I cooked it too long.

    The pastry softened up in the fridge and was nicely tender as leftovers.

    • Next time I’ll blend 3-4 dried prunes into the dough for moisture.
    • I’m confident prunes will make it great, because I use prunes in my oil-free pizza crust and it is really fantastic,

    BUT I haven’t tested prunes in the galette dough yet.

    I’m posting the version I did test, next time I’ll add prunes and update the ingredients.

    Think of a galette as a lazy pie, or a lazy quiche.

    I was surprised how easy it was to roll out the dough, spread the ingredients on it, wrap it gently and pop it back in the oven.

    I used a large oven safe wok, which shaped the sides nicely.  An extra-large skillet would also work, as would a baking sheet.

    We got easy to pack galette leftovers, perfect for school and work lunches.  I can see how little mini galettes would make great individual servings.

    Butternut Squash Dinner Idea That is Vegan

    This galette is wonderful at the end of summer, since you make it with autumn harvest vegetables, helping you use up that butternut squash on your counter.

    I will definitely be making this again throughout the winter. 🙂 

    whole foods plant based galette

    Vegan Butternut Squash Galette - Whole-Foods Plant-Based

    Jeanette
    With butternut squash, and a savoury tofu filling with fennel, and crabapples (or regular apples), this galette is simple, satisfying, and a great way to use up food harvested from your backyard.  
    The soft creamy tofu filling is delicate and tasty, the pastry complements the ingredients well.  Butternut squash is the perfect not too sweet, firm colourful topping.
    Let this vegan galette cool slightly before slicing and serving.
    No ratings yet
    Prep Time 20 mins
    Cook Time 40 mins
    Total Time 1 hr
    Course dinner, Main Course
    Cuisine Egg Free, French
    Servings 8 servings
    Calories 217 kcal

    Instructions and Ingredients
      

    Pastry

    Filling

    • 1 butternut squash peeled and sliced, see instructions
    • 1 1/2 cups fennel bulb small sized, sliced
    • 2 cups apples crabapples, cored and sliced
    • 340 g extra firm tofu
    • 1 teaspoon sage dried
    • 1 tablespoon rosemary fresh, or 1 tsp dried
    • 1 teaspoon salt
    • 1/2 teaspoon nutmeg
    • 1/2 tsp black pepper
    • 1 tbsp lemon juice freshly squeezed

    Topping

    Bake the Filling (Squash, Apples, Fennel)

    • Preheat the oven to 400°F.  Take out an extra-large oven-proof skillet with high sides or a wok.  A baking sheet can work too.
    • Peel the entire squash, you can roll and peel lengthwise.   Then cut the squash into two pieces to separate the bottom rounder part from the narrower top section. 
      Cut both parts in half and remove any seeds. 
      Cut all four pieces into 1/4-inch-thick slices. 
      Core and slice the apples, slice the fennel into small pieces (it will be food processed anyways).  Note: if you are short on time, you could add the apples raw to the filling in the food processor instead of baking.
      roast butternut squash no-oil
    • Spread sliced squash, apples, and fennel on baking sheets.  Place the apples and fennel together, you will scoop them up with a spatula to move to the food processor. 
      I didn't line or oil my sheets, some of the squash edges stuck, but was easy to scrape off.  
      Bake until the squash, apples, and fennel are tender, about 25-30 minutes. 

    Prepare the Pastry (Food Processor)

    • While the squash is baking, put the flour, almond flour, nutritional yeast (if using), and salt in a food processor. 
      Pulse to combine.  Add 1/3 cup of the non-dairy milk, process, it should still be floury.  Add additional non-dairy milk, 1 tablespoon at a time, until the dough sticks together (to test, remove the top and gather the dough in your fingers. If it sticks together without crumbling, it’s ready). I ended up using another full 1/3 cup of milk.
      Be careful not to over mix once it is doughy, it makes it tough. 
      Soak or clean the food processor, you will need it again to finish the filling.
      whole-wheat fat-free galette dough
    • Transfer dough to a lightly floured board or counter, and shape the dough into a disk. 
      With a rolling pin, roll out the dough into a very large circle about 1/4-inch thick. 
      Transfer dough into the large skillet, baking sheet, or wok, let the dough hang over the edges if necessary, you will fold it over the ingredients.

    Prepare the Tofu-Filling (Food Processor)

    • Add extra firm tofu, sage, rosemary, salt, nutmeg, pepper and lemon juice to the food processor.  You could also add the apples raw at this stage if you chose not to bake them, say maybe because you ran out of time to slice them :o.  
    • When the vegetables are done baking, scoop the apples and fennel with a spatula and add them to the food processor with the extra firm tofu.  It's fine/better if they are still hot.  Blend until well mixed. Taste test and adjust seasonings.

    Assemble the Galette

    • Spread the apple-tofu (ricotta) mixture over the top of the pastry, leaving a 1-inch border. 
      Arrange the squash prettily, in a spiral pattern, over the apple-fennel-tofu-ricotta mixture and fold the edges of the pastry toward the center of the galette. 
      whole-foods plant-based galette
    • Sprinkle almond flour, garlic powder and salt over the center of the galette and optionally onto the crust.
      vegan whole foods plant based galette
    • Bake until the crust is crisp and golden brown, about 20-25 minutes. Let cool slightly before slicing and serving.
      vegan butternut squash galette fennel apple whole-wheat crust

    Notes

    Serve with a bright green salad, also goes well with steamed brussels sprouts.  

    Nutrition

    Nutrition Facts
    Vegan Butternut Squash Galette - Whole-Foods Plant-Based
    Amount Per Serving (1 / 8th of recipe)
    Calories 217 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Sodium 646mg28%
    Potassium 618mg18%
    Carbohydrates 36g12%
    Fiber 6g25%
    Sugar 6g7%
    Protein 9g18%
    Vitamin A 10010IU200%
    Vitamin C 23.9mg29%
    Calcium 96mg10%
    Iron 2.5mg14%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @veganenvy or tag #veganenvy!

     

     
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    Tahini Roasted Broccoli – Whole-Foods Plant-Based

    Tahini Roasted Broccoli – Whole-Foods Plant-Based

    Vegan Roasted Broccoli – Whole-Foods Plant-Based – Crunchy Side Dish Delight with Tahini, Garlic, and Lemon

    Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
    It’s crispy and creamy at the same time.  

    Tired of steamed and boiled broccoli?  Try crisping your broccoli in the oven.  It’s a very fast and simple way to make broccoli interesting as a side dish.  Whole-foods plant-based vegetables done right.

    A lemon garlic infused side dish, broccoli with a citrus twist.

    Add some hot sauce for fun!

    SERVE WITH: Lazy Vegan Frittata – minus the spinach and peas.

    Roasted Tahini Broccoli Whole Foods Plant Based

    Tahini Roasted Broccoli

    Jeanette
    Broccoli roasted with tahini, garlic, and lemon becomes crispy and creamy.
    I loved how quick and easy this was to make, and also how delicious it was. 
    I recommend this recipe for someone searching for a more interesting take on roasted broccoli.
    Try serving with my Lazy Vegan Frittata - minus the spinach and peas. 
    No ratings yet
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Side Dish
    Cuisine Mediterranean
    Servings 7
    Calories 102 kcal

    Instructions and Ingredients
      

    • 2 tablespoons tahini well stirred
    • 2 tablespoons almond butter or peanut butter
    • 6 tablespoons lemon juice fresh, plus more to serve
    • 3 garlic cloves large, minced
    • 1 teaspoon soy sauce
    • Several grinds black pepper
    • 10 cups broccoli cut into bite sized florets
    • Preheat oven to 450° F. 
    • Place all of the ingredients except for the broccoli in a large bowl and whisk to combine. 
      Roasted Tahini Broccoli coating recipe vegan
    • Add broccoli and toss well to thoroughly coat. 
    • Scatter on a sheet pan and bake for 10 minutes. 
      Serve hot for best flavor, squeezing a little extra lemon juice on top.
      Goes great with Lazy Vegan Frittata.

    Notes

    In case you don't have tahini in the refrigerator, I think that miso and Sriracha, or peanut butter would be good, too.

    Nutrition

    Nutrition Facts
    Tahini Roasted Broccoli
    Amount Per Serving (1 / 7th of recipe)
    Calories 102 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Sodium 92mg4%
    Potassium 483mg14%
    Carbohydrates 11g4%
    Fiber 4g17%
    Sugar 2g2%
    Protein 5g10%
    Vitamin A 810IU16%
    Vitamin C 121.5mg147%
    Calcium 85mg9%
    Iron 1.3mg7%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @veganenvy or tag #veganenvy!
     
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    Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

    Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

    Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

    Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

    Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

    Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

    Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

    No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

    Downright relaxing for the cook actually.

    Jump to Recipe

    Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

    This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

    Nutrition Facts
    Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
    Amount Per Serving (1 / 4th of recipe)
    Calories 568 Calories from Fat 18
    % Daily Value*
    Fat 2g3%
    Sodium 727mg32%
    Potassium 1617mg46%
    Carbohydrates 125g42%
    Fiber 18g75%
    Sugar 21g23%
    Protein 20g40%
    Vitamin A 4325IU87%
    Vitamin C 37mg45%
    Calcium 170mg17%
    Iron 6.1mg34%
    * Percent Daily Values are based on a 2000 calorie diet.

    You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

    Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

    Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

    Can You Eat the Skin of Acorn Squash?

    I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

    Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

    “Told you so” my husband said.

    I would not encourage others to enjoy eating the skin.

    Do enjoy the rest though. 🙂

    FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

    vegan garam masala cranberry rice stuffed acorn squash

    Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

    Jeanette
    Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.
    I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.
    This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  
    No ratings yet
    Prep Time 10 mins
    Cook Time 45 mins
    Total Time 45 mins
    Course Main Course, Side Dish
    Cuisine Indian, Western
    Servings 4 people
    Calories 568 kcal

    Instructions and Ingredients
     
     

    • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
    • 4 cups water or as per rice package instructions
    • 1/2 tsp salt
    • 3 tsp garam masala
    • 1 cup dried cranberries I use Craisins (sweetened)
    • 2 acorn squash small, or 1 large, washed and halved
    • 5 cups spinach finely chopped
    • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish
    • Preheat oven to 400F
    • Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.
    • Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    
    • Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.
    • If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.
    • Once done, remove acorn squash from the oven.  The squash should be soft all the way through.
    • Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

    Notes

    Omit the black beans to make this recipe a side dish. 
    Goes well with lentil loaf at holidays.
    Cut large squash into quarters before serving.
     

    Nutrition

    Nutrition Facts
    Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
    Amount Per Serving (1 / 4th of recipe)
    Calories 568 Calories from Fat 18
    % Daily Value*
    Fat 2g3%
    Sodium 727mg32%
    Potassium 1617mg46%
    Carbohydrates 125g42%
    Fiber 18g75%
    Sugar 21g23%
    Protein 20g40%
    Vitamin A 4325IU87%
    Vitamin C 37mg45%
    Calcium 170mg17%
    Iron 6.1mg34%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @veganenvy or tag #veganenvy!

     

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    Green Bean Casserole

    Green Bean Casserole

    Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

    I asked my mother the other day, what is the best way to cook green beans?  They can be tough and chewy if you try to steam them in the microwave, but can be limp, soggy, and watery if you boil them on the stove.  She agreed.  We weren’t sure.

    How about baked green beans in a vegan casserole?  Sounds like a great dinner idea.

    Apparently green bean casserole is a thing.  I needed to try it, and after testing it out, green beans in a casserole is my favourite way to cook green and yellow beans.

    First you blanch the beans in salted boiling water for 5 minutes, then bake them in the casserole for 20-25 minutes in a rich savoury bubbling lentil gravy sauce.  The result?  Tender, flavourful green beans, really nicely done.  Sprinkle them with toasted croutons and almonds before baking, and you get a combo of crunchy, soft, and creamy textures, plus flavours of a holiday meal like Christmas or Thanksgiving.  Quite a delight.

    Because of the homemade toasted bread croutons, and the rich lentil gravy base, this classic Thanksgiving side dish could be a light main course on a regular night, lots of protein here.  But, if you are like us, you probably will crave more carbs, so consider serving it with mashed potatoes and cranberry sauce, or my tomato parsley quinoa salad.

    I think you should try making a warm and nicely textured green bean casserole too, the beans will be not too tough, and not too soggy, they will be just right.

    Hopefully you choose this whole-foods plant-based green bean casserole recipe to try first. 🙂

    FODMAP recipe rating – this is a low FODMAP recipe except for the croutons – use wheat free bread to make low FODMAP croutons.

    Nutrition Facts
    Fat-free Vegan Lentil Gravy in 10 minutes
    Amount Per Serving (1 / 7th of recipe)
    Calories 194
    % Daily Value*
    Sodium 172mg7%
    Potassium 598mg17%
    Carbohydrates 34g11%
    Fiber 12g50%
    Sugar 2g2%
    Protein 14g28%
    Vitamin A 15IU0%
    Vitamin C 2.4mg3%
    Calcium 32mg3%
    Iron 5.3mg29%
    * Percent Daily Values are based on a 2000 calorie diet.
    Nutrition Facts
    Green Bean Casserole With Croutons
    Amount Per Serving (1 / 7th of recipe (no gravy))
    Calories 135 Calories from Fat 27
    % Daily Value*
    Fat 3g5%
    Sodium 300mg13%
    Potassium 314mg9%
    Carbohydrates 21g7%
    Fiber 5g21%
    Sugar 5g6%
    Protein 6g12%
    Vitamin A 680IU14%
    Vitamin C 12.2mg15%
    Calcium 85mg9%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

     

    Whole-foods plant-based Green Bean Casserole

    Green Bean Casserole With Croutons

    Jeanette
    Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.
    This recipe is easily adjusted to be low FODMAP by using gluten free bread.
    No ratings yet
    Prep Time 25 mins
    Cook Time 25 mins
    Total Time 50 mins
    Course Main Course, Side Dish
    Cuisine Vegan, Western
    Servings 7 servings
    Calories 135 kcal

    Instructions and Ingredients
      

    • 24 oz green beans fresh or frozen
    • 4 cups Brown Lentil Gravy prepared, see recipe
    • 8 slices wheat bread or gluten free bread
    • 1 tbsp green onions chopped fresh or chives
    • 1 tsp sage chopped, or dried
    • 1 tsp thyme leaves chopped, or dried
    • 1 tsp rosemary chopped, or dried
    • 3 tbsp almond flour or blended or crushed almonds
    • 1/2 tsp salt
    • 1/8 tsp black pepper freshly ground
    • Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.
    • Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 
      Blanched Green Beans
    • Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.
      Low FODMAP Lentil Vegan Gravy
    • Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  
    • Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 
    • Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.
      Homemade Croutons
    • Top beans with the croutons, and sprinkle the herb mix overtop. 
    • Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.
      Vegan Green Bean Casserole Topping

    Notes

    Fresh herbs add amazing flavour, but dried herbs work also!
    Adapted from Tyler Florence.

    Nutrition

    Nutrition Facts
    Green Bean Casserole With Croutons
    Amount Per Serving (1 / 7th of recipe (no gravy))
    Calories 135 Calories from Fat 27
    % Daily Value*
    Fat 3g5%
    Sodium 300mg13%
    Potassium 314mg9%
    Carbohydrates 21g7%
    Fiber 5g21%
    Sugar 5g6%
    Protein 6g12%
    Vitamin A 680IU14%
    Vitamin C 12.2mg15%
    Calcium 85mg9%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @veganenvy or tag #veganenvy!
     
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    Cranberry Apple Coleslaw

    Cranberry Apple Coleslaw

    Healthy Cabbage Coleslaw Recipe – Whole-Foods Plant-Based No-Oil

    One of my new behaviours in 2017 is to eat a salad for lunch or supper most days.  When I do this, I stay slim and have more energy and need less sleep.  How often do you eat salad?

    Plant-based doctors recommend we eat cruciferous vegetables like cabbage, broccoli, brussels sprouts or cauliflower daily to prevent cancer.  Coleslaw is a tasty, refreshing and easy way to eat cabbage – a proven cancer fighting food.

    The dressing I recommend is my Creamy Coleslaw Vinaigrette. I have included the nutrition facts from the salad and the dressing for you to see.

    Coleslaw is great for picky eaters like kids, many kids like coleslaw plain without dressing.  Try offering some plain to your kids (if you have any) or put some aside before you add the dressing.

    Coleslaw keeps for a long time in the fridge, it’s great for school and work lunches.

    Nutrition Facts
    Cranberry Apple Coleslaw
    Amount Per Serving (1 / 8th of salad with no dressing)
    Calories 105
    % Daily Value*
    Sodium 42mg2%
    Potassium 288mg8%
    Carbohydrates 26g9%
    Fiber 3g13%
    Sugar 18g20%
    Protein 1g2%
    Vitamin A 5690IU114%
    Vitamin C 8.3mg10%
    Calcium 49mg5%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.
    Nutrition Facts
    Creamy Coleslaw Vinaigrette Dressing
    Amount Per Serving (1 / 8th of dressing only (no salad))
    Calories 84 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Sodium 18mg1%
    Potassium 138mg4%
    Carbohydrates 6g2%
    Fiber 1g4%
    Sugar 4g4%
    Protein 3g6%
    Vitamin A 30IU1%
    Vitamin C 1mg1%
    Calcium 35mg4%
    Iron 0.6mg3%
    * Percent Daily Values are based on a 2000 calorie diet.

     

    healthy vegan apple cabbage salad

    Cranberry Apple Coleslaw

    Jeanette
    Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well.  Making coleslaw in the food processor is so fast and easy.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.
    I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  
    No ratings yet
    Prep Time 15 mins
    Total Time 15 mins
    Course Salad
    Cuisine High Fibre
    Servings 8 servings
    Calories 105 kcal

    Instructions and Ingredients
      

    • 4 cups red apples red, shredded
    • 4 cups chinese cabbage raw, shredded. Click link to view a picture of Chinese Cabbage. You can use regular green or red cabbage too. I used Chinese Cabbage because it is a bit softer to chew, and easier for me to digest raw.
    • 2 cups carrots raw, shredded
    • 1 cup dried cranberries or raisins, reduce to 1/2 cup for weight loss diets.
    • 2 celery stalks sliced and diced
    • healthy vegan coleslaw dressing low-fat
    • Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.
    • Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.
    • Add dried cranberries or raisins.  
      chopped vegan coleslaw wfpb
    • Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.
      pour creamy vegan coleslaw salad dressing wfpb
    • Serve immediately, or refrigerate for 30 minutes first.  
      creamy vegan apple cabbage coleslaw

    Notes

    Coleslaw keeps well for days in the fridge.  

    Nutrition

    Nutrition Facts
    Cranberry Apple Coleslaw
    Amount Per Serving (1 / 8th of salad with no dressing)
    Calories 105
    % Daily Value*
    Sodium 42mg2%
    Potassium 288mg8%
    Carbohydrates 26g9%
    Fiber 3g13%
    Sugar 18g20%
    Protein 1g2%
    Vitamin A 5690IU114%
    Vitamin C 8.3mg10%
    Calcium 49mg5%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @veganenvy or tag #veganenvy!
     
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    Creamy Coleslaw Vinaigrette Salad Dressing

    Creamy Coleslaw Vinaigrette Salad Dressing

    Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

    This sweet tasting dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, rice vinegar, tofu, lemon and pecans it is also going to keep you from getting hungry.  Eat healthy unsaturated fats from whole nuts and not processed oil.

    How often can you say your salad dressing is high fibre and sugar-free?  With this vinaigrette you can!

    Jump to Recipe
    Nutrition Facts
    Creamy Coleslaw Vinaigrette Dressing
    Amount Per Serving (1 / 8th of dressing only (no salad))
    Calories 84 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Sodium 18mg1%
    Potassium 138mg4%
    Carbohydrates 6g2%
    Fiber 1g4%
    Sugar 4g4%
    Protein 3g6%
    Vitamin A 30IU1%
    Vitamin C 1mg1%
    Calcium 35mg4%
    Iron 0.6mg3%
    * Percent Daily Values are based on a 2000 calorie diet.

     

    creamy tangy sweet vegan coleslaw dressing from tofu

    Creamy Coleslaw Vinaigrette Dressing

    Jeanette
    A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans.  Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry.  Contains healthy fats from nuts rather than unhealthy fats from processed oils.
    I recommend my Cranberry Apple Coleslaw recipe to go with this dressing.
    Going to a pot luck or a party?  Try wowing your friends with Crowd Pleasing Chili recipe, it's amazing.  Don't forget dessert!  How about some White Bean Brownies or Peanut Butter Cookies?  No one will know they are eating healthier than they ever have...
    No ratings yet
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Course Salad, Sauce
    Cuisine Dresssing
    Servings 8 servings
    Calories 84 kcal

    Instructions and Ingredients
      

    • 1 cup tofu soft or medium (I use medium because I can always add a non-dairy milk to make it thinner)
    • 1/2 cup soy milk or almond milk, or hemp milk
    • 2 tbsp rice vinegar
    • 6 dates pitted
    • 4 tsp lemon juice freshly squeezed
    • 1/2 cup pecans optionally toasted - Toasting nuts like pecans results in a more intense flavor.

    How to Toast Pecans - 3 Methods Broil, Bake, or Skillet

    • You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing.  I recommend toasting, and it is really easier than you might think.  Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.
    • Broil: Spread pecans in a single layer on a baking sheet.  Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast.  Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes.  Skillet: Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn. 
    • Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

    Blend Dressing

    • While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.
    • Add toasted pecans and blend.
      healthy vegan coleslaw dressing low-fat
    • Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.
      vegan healthy salad dressing vinaigrette
    • Mix, and serve.
      creamy vegan apple cabbage coleslaw

    Nutrition

    Nutrition Facts
    Creamy Coleslaw Vinaigrette Dressing
    Amount Per Serving (1 / 8th of dressing only (no salad))
    Calories 84 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Sodium 18mg1%
    Potassium 138mg4%
    Carbohydrates 6g2%
    Fiber 1g4%
    Sugar 4g4%
    Protein 3g6%
    Vitamin A 30IU1%
    Vitamin C 1mg1%
    Calcium 35mg4%
    Iron 0.6mg3%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @veganenvy or tag #veganenvy!

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    Click here to EXPLORE

    People Exploring Plant Based Eating

     
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    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.

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    Healthy Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB

    Healthy whole wheat vegan cranberry cake, delicious but has no sugar and no oil. Whole foods plant based snack or dessert!

    BEST SLOW COOKER CHILI for a CROWD

    This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.

    Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free

    Use a blender to create a quick no bake WFPB pumpkin pie with dates instead of sugar, pecans instead of margarine, and cornstarch for thickener. Make the filling in a saucepan, and chill to set in a graham crumb crust. Dairy free, no-oil. With lovely pumpkin pie spices, and nice texture, this pie is guilt free and tastes good!

    Green Tomatoes Chickpea Avocado Edamame Rice Salad

    Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

    Anti-Inflammation Smoothie – Ginger and Turmeric

    Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

    Lovely Lentil and Brown Rice Soup

    Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

    Cool as a Cucumber Vegan Tzatziki – Fat-Free

    Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

    Green Vegetable Medley Pasta Soup (Dad’s Soup)

    Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

    *Sweet* Sweet Potato Fries – wfpb no-oil

    People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

    Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

    Spicy, with oranges and pumpkin seeds, or peanuts. A low fodmap salad dressing you can make at home, sweet, creamy, healthy and satisfying.

    Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

    Healthy low-fat gluten-free strawberry rhubarb crisp. Delicious low-fodmap dessert, suitable for IBS Diets.

    Green Bean Casserole

    Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

    Irresistible Peanut Butter Cookies

    PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

    Whole Weekend Waffles

    It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

    Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

    Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

    FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

    Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

    Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

    Comforting and creamy for adults and children, macaroni with cut up veggie dogs in a no-oil low fat smooth carrot, butternut squash vegan cheese sauce. Whole foods plant based and Dairy-free.

    Fat Free Easy Vegan Lentil Shepherd’s Pie – Frozen Veggies, Potato, Sweet Potato, Herbs WFPB

    Use canned lentils and mixed beans to create a low calorie garlic and onion free vegan shepherd’s pie with mashed potato and sweet potato topper. Frozen vegetables and herbs, poultry seasoning and marjoram make this healthy cottage pie delish!

    Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

    Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

    Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

    Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

    Awesome Vegan Breakfast Sweet Potato Muffins – Whole Wheat, No-Oil

    Moist, flavourful, delicious vegan muffins made with sweet potato instead of carrot. Try these unique healthy treats for quick vegan breakfast or snack today!

    Italian Cornmeal Zucchini Polenta – 20 minutes

    Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

    Vegan Parmesan Cheese

    Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

    Meatless Marinara Sauce With Protein

    Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

    Fiery Vegan Mayo Sauce, No Oil

    DELICIOUS VEGANSAUCE. SPICY CHIPOTLE OIL-FREE VEGAN MAYO! Spicy, smoky, dairy-free, eggless, egg-free, chipotle, HEALTHY, fat-free vegan mayo recipe.

    Healthy Cucumber Sandwich Rolls with Hummus

    Hummus, and cucumber idea to make sandwich roll ups. Plant based protein lunch idea for kids!

    Creamy Coleslaw Vinaigrette Salad Dressing

    This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

    Fiery Maple Sweet Potato Bowl, No Oil

    COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

    Easy Crustless Tofu Quiche (Whole Foods Vegan)

    REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

    Chocolate Banana Green Smoothie

    DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

    Easy Low Fat Graham Cracker Crumb Pie Crust No-Shortening

    Low fat quick and easy pie crust without butter or margarine. Tastes amazing, everyone will love it! Great for pumpkin pie, lemon meringue pie, cherry, banana cream, chocolate pies and more.

    Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

    Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple...

    Butternut Squash Apple Galette – Whole-Foods Plant-Based

    Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.

    Sweet Zing Orange Thyme Dressing

    Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

    Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

    15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

    Super Summer-Time Pasta Salad

    Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

    Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

    Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

    Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

    Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are.  The longer it cooks the thicker and more delicious it gets.

    Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

    Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

    Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

    Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

    Cranberry Apple Coleslaw

    Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

    Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

    FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.

    Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

    Egg-free Oil-free Vegan Mayo Make dressings and creamy dips This is my go-to...

    Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

    If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

    Cream of Cauliflower and Potato Soup (with Tofu)

    EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

    What You Need to Know About Seaweed and Iodine for Vegan Nutrition

    Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

    That Meat is Not Giving You Muscle

    Getting protein from animal products isn't as satisfying as you think Many...

    Mission Statement for VeganEnvy

    I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

    How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

    Natural Peanut Butter What is natural peanut butter?  It is peanut butter that...

    Why No Oil on a Whole Foods Plant-Based Diet?

    We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

    How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

    RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

    Eating Whole Foods Plant-Based Vegan With IBS

    Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

    Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

    Did you know that adding nuts didn't make people gain weight? In over 20...

    Great Tofu Recipe Ideas For Dinner

    Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
    Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

    How to Judge the Healthiness of Grain Products

    Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

    What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

    ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

    What my IBS Symptoms Were Like – Before I Went Vegan

    As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.