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

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

by | Last updated Nov 14, 2020 | Published on Nov 14, 2020 | Recipes | 0 comments

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

This is a yummy, healthy and satisfying plant-based vegan dessert.  Or maybe you would eat it as an after school snack for kids, bedtime snack for yourself, or mid-day treat. Whatever you prefer, so many options!

Looking for healthy vegan recipe ideas to make with whole wheat flour and cranberries?  Try this recipe.

To make a healthy moist rectangle cranberry cake, from which you can cut cranberry squares.  This recipe is whole-foods plant-based, uses dried coconut soaked in water instead of oil, and uses frozen bananas instead of sugar.

These substitutions create a healthier delivery package – a small amount of whole coconut – complete with fiber and other phytonutrients, plus a nice mild flavour (if you even notice it). Instead of a traditional cake recipe that uses oil.

Other healthy tasty vegan dessert or snack recipes to try (these use apples):

Apple Crumble

Apple Cake

 

Buy Cranberries in Season and Freeze them for Healthy Cranberry Breads and Cranberry cake.

I buy bags and bags of fresh cranberries from Costco before thanksgiving, rinse and freeze them, so I can bake with cranberries all year.  I also enjoy putting these frozen cranberries on my hot oatmeal in the morning. 

Cranberries are tart, and this cake has no sugar, so it is more like a bread, but still tastes nice.

When baking it, you can taste the wet ingredients mixture, to be sure you like the flavour, and sweetness.  

My kids liked this cranberry cake, so things don’t always have to be sweet to be a success. The cranberries are juicy and tasty, and the spices add complex flavour.

Whole Wheat Flour Cakes and Baking

We are loving my baking with whole wheat, it is such a satisfying snack.  They are a bit ugly, but so nice to eat.

Maybe it’s the extra fiber, or nutrients, but we feel so good after eating this cake.

Whole wheat does make the cake more dense, and lumpy looking on the top, but also more filling, without that blood sugar spike and fall you get from white flour.  

This cake is quite low calorie and is full of whole foods that will feed your microbiome, and have been shown to prevent cancer.  Have some cake and be slim too!

 Whole Foods Compared to Traditional Desserts = Better Gut Health

A quick mention here about a book that made it so I can eat this cake happily.

The advice in this book about gradually exercising your gut, by eating a little bit more of a diverse range of plants, especially whole grains like whole wheat is just spot on. Rather than avoiding them.

I’ve realized my IBS goes away when I eat a little bit of the food that is bothering me for a few days in a row.

This book explains why, based on your microbiome changing to be able to digest what you eat.

Eliminating foods is actually the opposite of what we should do.

Following the advice in this book, has really made my IBS go away

It’s been an amazing read for me.

My digestive system has never felt better.

Now I can eat wheat and lovely cakes.

If you ever struggle with bloating or reactions to some plant foods (like wheat) or if you know someone who does, this book may solve that problem for you and them!

So I thought I would share. 🙂

Whole Wheat Vegan Apple Cake No-Oil

Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb

Jeanette
Makes one 9” x 13" rectangle cake, can be cut into squares.
No ratings yet
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Course Dessert, Snack
Cuisine American, Vegan, Whole Foods
Servings 20 pieces
Calories 164 kcal

Equipment

  • 9" x 13" rectangle baking dish.
  • Wax paper or parchment paper (optional, but recommended).

Instructions and Ingredients
  

First, Mix the Following Dry Ingredients in a Large Bowl

  • 3 cups whole wheat flour Or half whole wheat and white.
  • 1 1/2 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
  • 2 tsp baking powder
  • 3 tsp cinnamon try swapping 1 tsp of the cinnamon for ground cloves.
  • 1 tsp nutmeg
  • 1 teaspoon salt

Second, food processor the following on high, until smooth, to aerate

  • 1/3 cup dried coconut Soaked in water: microwave for 30 seconds with 1/3 cup water, and let sit a few minutes, then add to the food processor.
  • 2 tbsp ground flax Whisked with 6 tbsp of water, then let sit for a few minutes, to make 4 flax "eggs"
  • 1 1/2 cup banana Use ripe frozen bananas instead of sugar. Makes more of a bread, than a cake (less sweet).
  • 1 1/2 cups apples Chopped, peel on is ok. These will be turned to liquid. Or use applesauce.
  • 1/4 cup maple syrup optional
  • 1 tbsp vanilla extract

Third, add and process nuts first to make into pieces, and then add and process cranberries on medium speed to cut most in half.

  • 1 1/2 cups pecans Or walnuts.
  • 4 cups cranberries fresh or frozen

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

      Sixth, bake at 350 for 40 - 50 minutes, until a toothpick comes out very clean

        More Detailed Instructions:

        • Preheat oven to 350° F (175° C)
        • Place wax or parchment paper on bottom of 9x13 glass cake pan, to avoid problems getting the cake out later.

        Mix Dry Ingredients Together in Large Bowl

        • In a large bowl, mix the whole wheat flour, baking soda, baking powder, spices, and salt.

        Mix at High Speed in Food Processor until Smooth - for about a minute to aerate / add bubbles to the cake.

        • Frozen banana (slightly thawed, so you don't damage the food processor)
        • Apples (or applesauce)
        • Maple syrup
        • Vanilla
        • Soaked coconut
        • Soaked flaxmeal / ground flax

        Add Nuts to the Food Processor and Chop on Medium, until nuts are half their previous size.

        • Nuts

        Add Cranberries to the Food Processor, Chop on Medium until many are halved, some should still be whole.

        • Cranberries, chopping the cranberries a bit will help them release moisture when cooking. It's fun when eating to get some whole tart cranberries too.

        Mix Wet into Dry

        • Stir with a spatula in the large bowl, to get the wet and dry well mixed.
          The dough will be very thick, but don't worry, because the cranberries will create juices when they bake.

        Spoon vegan batter evenly into a rectangular cake pan

        • To make the cake easier to get out later, first line the pan with parchment paper, wax paper, or aluminum foil and then spray lightly with oil (optional, makes paper easier to peel off).
        • Lightly smooth the batter mostly flat with your spoon. It should be thick, not runny, but all the flour should be mixed in.

        Bake for 40 - 50 minutes or until a toothpick inserted in center comes out clean.

        • Bake in a preheated 350-degree oven. Check center is cooked, by waiting until a toothpick comes out clean.
        • Remove from oven, cool in the dish for at least 10 minutes. Pop the cake out, upside down, peel the paper off, and continue cooling on a wire rack or towel.
        • Turn right side up, you can put the cake back in the baking dish.
          We put a towel over it and keep it on the counter for snacking for about a week.

        Notes

        Sweetness: To make the cake sweeter, without adding sugar, consider adding 1/2 cup water to the wet mix, then stir 1/2 cup raisins in when you add the wet to the dry.
         

        Nutrition

        Nutrition Facts
        Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb
        Amount Per Serving (1 piece)
        Calories 164 Calories from Fat 63
        % Daily Value*
        Fat 7g11%
        Saturated Fat 1g6%
        Sodium 201mg9%
        Potassium 226mg6%
        Carbohydrates 24g8%
        Fiber 5g21%
        Sugar 6g7%
        Protein 4g8%
        Vitamin A 28IU1%
        Vitamin C 4mg5%
        Calcium 41mg4%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword cranberries, eggless cake, healthy cranberry bread, oil free cake, sugar free cake, vegan birthday cake, wfpb cake, wfpb dessert, wfpb snack, whole wheat baking, whole wheat vegan, whole wheat vegan cake
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

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

        by | Last updated Sep 2, 2022 | Published on Jul 28, 2019 | Recipes | 0 comments

        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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        FOLLOW HERE!

        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
        Print Recipe Pin Recipe
        Prep Time 15 minutes
        Cook Time 40 minutes
        Total Time 55 minutes
        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
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

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        Butternut Squash Apple Galette – Whole-Foods Plant-Based

        Butternut Squash Apple Galette – Whole-Foods Plant-Based

        by | Last updated Oct 5, 2017 | Published on Oct 5, 2017 | Recipes | 1 comment

        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
        Print Recipe Pin Recipe
        Prep Time 20 minutes
        Cook Time 40 minutes
        Total Time 1 hour
        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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        Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

        Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

        by | Last updated Sep 19, 2017 | Published on Sep 18, 2017 | Recipes | 0 comments

        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
        Print Recipe Pin Recipe
        Prep Time 10 minutes
        Cook Time 45 minutes
        Total Time 45 minutes
        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.
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        Italian Cornmeal Zucchini Polenta – 20 minutes

        Italian Cornmeal Zucchini Polenta – 20 minutes

        by | Last updated Jun 27, 2020 | Published on Sep 15, 2017 | Recipes | 0 comments

        Easy Vegan Zuchinni Cornmeal Italian Polenta

        Turn a Bag of Cornmeal into Italian Creamy Zucchini Polenta, FAST – with Savoury Seasonings

        Nutrition Facts
        Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
        Amount Per Serving (1 / 4th of recipe)
        Calories 177 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Saturated Fat 1g6%
        Sodium 309mg13%
        Potassium 408mg12%
        Carbohydrates 33g11%
        Fiber 5g21%
        Sugar 3g3%
        Protein 6g12%
        Vitamin A 186IU4%
        Vitamin C 17mg21%
        Calcium 24mg2%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.

        I’d never made polenta from scratch before.  Have you?

        I didn’t know you could make a vegan, fat-free, polenta (think corn porridge!) using cornmeal, for dinner, and that it would only take 15 – 20 minutes.

        It’s really easy and very yummy when you add some seasonings and zucchini to it.  The zucchini keeps it moist and stops it from hardening as much, as it cools.

        Jump to Recipe

        Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.raw cornmeal for vegan polenta

        If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.

        Simple Creamy Vegan Polenta

        Boil water, add seasonings and extras (if any), add cornmeal, wait a few minutes, done!

        My kids probably would have preferred if I left out the seasonings and extras.

        But… I still had 4 zucchini squash from my neighbours and aunt taking up most of my counter ledge.

        Must. Use. More. Zucchini. Autumn harvest and all.

        So I created this shredded zucchini polenta recipe that turned out wonderfully.

        Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

        Boil water, food process a generous sized zucchini (mine made 4 cups), add salt, Italian seasonings like oregano, and rosemary, with generous pepper, add zucchini to the water, stir in cornmeal, wait 5 minutes, voila!

        Savoury, vegan, fat-free, gluten-free, low FODMAP (for us folks with IBS), Italian style polenta.

        Feeding Vegan Children – Skip the Green Bits

        My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.

        If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters.  Serve broccoli or something else green on the side, full transparency kids.

        Fast

        I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this.  It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.

        I ended up with lumps, and discovered they are very tasty, so don’t worry about those.  What a great easy carb for a supper on a busy night.  Polenta weekly from now on?!

        Mmmmm Kind of Texture

        The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.

        Is this what grits are?  I really don’t know.

        As soon as I find out, I will share my knowledge with you, it’s my mission.

        To make vegan families the norm.

        FODMAP rating – low FODMAP.  For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!

        Vegan Dinner Idea Italian Cornmeal Zucchini Polenta

        Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

        Jeanette
        Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.
        Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.
        Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  
        Very simple.  Very cozy.  Very smooth and full of taste.
        Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.
        No ratings yet
        Print Recipe Pin Recipe
        Prep Time 5 minutes
        Cook Time 15 minutes
        Total Time 15 minutes
        Course Side Dish
        Cuisine Italian
        Servings 4 servings
        Calories 177 kcal

        Instructions and Ingredients
         
         

        • 3 cups water
        • 3 cups zucchini approximate, coarsely shredded in food processor, or grated. One large zucchini.
        • 0.5 tsp salt
        • 0.25 tsp black pepper or to taste
        • 1 tbsp nutritional yeast optional, truly, you won't miss it
        • 0.5 tsp oregano dried, or 1/2 tbsp fresh
        • 0.5 tsp rosemary or thyme, dried, or 1/2 tbsp fresh
        • 1 cup cornmeal cornmeal
        • Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.
        • Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.
        • With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  
          raw cornmeal for vegan polenta
        • Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.
        • Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.
        • After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.
          Creamy fat-free vegan zucchini cornmeal polenta
        • Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.
          vegan no-oil cornmeal polenta with zucchini

        Notes

        Stir in black beans before serving if you are looking to add a vegan protein.
        Serving ideas, with:
        carrots sautéed in water, add spinach and fresh dill when carrots are almost done.
        kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  
        a nice dark leafy greens salad.
        cranberry sauce.

        Nutrition

        Nutrition Facts
        Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
        Amount Per Serving (1 / 4th of recipe)
        Calories 177 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Saturated Fat 1g6%
        Sodium 309mg13%
        Potassium 408mg12%
        Carbohydrates 33g11%
        Fiber 5g21%
        Sugar 3g3%
        Protein 6g12%
        Vitamin A 186IU4%
        Vitamin C 17mg21%
        Calcium 24mg2%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

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        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        by | Last updated Sep 11, 2017 | Published on Sep 10, 2017 | Recipes | 0 comments

        Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread or Salad Bowl

        Use up fresh green tomatoes in this creamy avocado, edamame, chickpea, whole-foods plant-based green goddess recipe.

        Put it on rice, quinoa, or other grains with some greens, like a bed of spinach.  No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

        Also try smashing this green spread on toast or as a filling in a lettuce wrap.

        Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.

        Create yourself a super vegan creamy mixture and delight.

        FODMAP rating – medium low amount of FODMAPS.  Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting.  If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.

        Nutrition Facts
        Chickpea Avocado Edamame Rice Salad
        Amount Per Serving (1 / 6th of recipe including rice and red pepper)
        Calories 530 Calories from Fat 99
        % Daily Value*
        Fat 11g17%
        Saturated Fat 1g6%
        Sodium 510mg22%
        Potassium 1119mg32%
        Carbohydrates 89g30%
        Fiber 16g67%
        Sugar 10g11%
        Protein 20g40%
        Vitamin A 3685IU74%
        Vitamin C 83.7mg101%
        Calcium 132mg13%
        Iron 6.2mg34%
        * Percent Daily Values are based on a 2000 calorie diet.

         

        chickpea avocado edamame rice bowl

        Chickpea Avocado Edamame Rice Salad

        Jeanette
        This has a green goddess appeal when you use green tomatoes fresh from your garden or local farmer's market.  Fresh and green, with creamy avocado, edamame, the tomatoes add a light citrus.
        Red tomatoes also work, or omit the tomatoes.
        On toast, on rice, in a lettuce wrap how else can we use this delicious filling, spread and smash?
        No ratings yet
        Print Recipe Pin Recipe
        Prep Time 15 minutes
        Cook Time 30 minutes
        Total Time 30 minutes
        Course dinner, lunch
        Cuisine Vegan, Western
        Servings 6 servings
        Calories 530 kcal

        Instructions and Ingredients
          

        • 2 cups brown rice or a brown rice, quinoa blend
        • 1.5 cups edamame beans, frozen
        • 1 avocado
        • 540 ml chickpeas canned, drained and rinsed
        • 1.5 cups green tomatoes diced, optional
        • 1 tsp salt
        • 3 tbsp dijon mustard or more to taste
        • 1 cup peas frozen
        • 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
        • hot sauce to taste
        • 4 cups spinach
        • 2 red peppers

        Cook Grains

        • Cook grains, I used a rice quinoa mix.  Set aside to cool.

        Prepare Edamame, Avocado, Chickpea Mix

        • Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 
        • Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl.  Taste and adjust amount of mustard to your preference.
          vegan green tomato avocado chickpea salad
        • Add edamame to the bowl.   Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.
          Chickpeas, avocado, edamame smash
        • Mash with potato masher until desired consistency.
          Edamame, Avocado, Chickpea Filling
        • Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

        Notes

        To Assemble Salad:
        Line a bowl or plate with fresh baby spinach or romaine lettuce.
        Add rice/grains, and then the edamame, avocado, chickpea mix.  
        Top with sliced red peppers, use scissors to cut green onions on top.
        Add hot sauce.

        Nutrition

        Nutrition Facts
        Chickpea Avocado Edamame Rice Salad
        Amount Per Serving (1 / 6th of recipe including rice and red pepper)
        Calories 530 Calories from Fat 99
        % Daily Value*
        Fat 11g17%
        Saturated Fat 1g6%
        Sodium 510mg22%
        Potassium 1119mg32%
        Carbohydrates 89g30%
        Fiber 16g67%
        Sugar 10g11%
        Protein 20g40%
        Vitamin A 3685IU74%
        Vitamin C 83.7mg101%
        Calcium 132mg13%
        Iron 6.2mg34%
        * 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

        by | Last updated Sep 23, 2017 | Published on Sep 6, 2017 | Recipes

        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
        Print Recipe Pin Recipe
        Prep Time 25 minutes
        Cook Time 25 minutes
        Total Time 50 minutes
        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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        Creamy Coleslaw Vinaigrette Salad Dressing

        Creamy Coleslaw Vinaigrette Salad Dressing

        by | Last updated Jul 19, 2017 | Published on Jul 19, 2017 | Recipes

        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
        Print Recipe Pin Recipe
        Prep Time 5 minutes
        Cook Time 5 minutes
        Total Time 10 minutes
        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!

        JOIN the VeganEnvy.com Community 

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        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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        Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.

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        *Sweet* Sweet Potato Fries – wfpb no-oil

        *Sweet* Sweet Potato Fries – wfpb no-oil

        by | Last updated Jul 18, 2017 | Published on Jul 17, 2017 | Recipes

        Easy, Simple, Fast, Best, Delicious, Healthy, Fat-Free, Sweet Potato Oven Baked Fries

        People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better.  Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

        Nutrition Facts
        *Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
        Amount Per Serving (1 / 5th of recipe)
        Calories 89
        % Daily Value*
        Sodium 57mg2%
        Potassium 350mg10%
        Carbohydrates 20g7%
        Fiber 3g13%
        Sugar 4g4%
        Protein 1g2%
        Vitamin A 14755IU295%
        Vitamin C 2.5mg3%
        Calcium 31mg3%
        Iron 0.6mg3%
        * Percent Daily Values are based on a 2000 calorie diet.

        I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight.  It was spicy!  Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

        If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.

        My kids had no seasonings, they dipped their fries in ketchup.  You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

        Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories.  13.6 grams of oil (a tablespoon) is 120 calories.  One serving of these sweet potatoes without oil is only 89 calories!  When you add oil, you are adding calories that are nutrition poor.  You do not need processed oil to live.  We have been cooking oil-free since 2013.  If you think you need it…. what is something bad that happens to people who don’t eat oil?

        Skip the oil.  Why no-oil cooking?

        Jump to Recipe

        Sweet potatoes have many health benefits, they are a super-food.

        Like what benefits?  Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

        High in Fiber

        Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

        The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

        High in Antioxidants

        Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

        Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

        Only sweet potatoes provide vitamin E without fat and calories.

        Vitamin A

        One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet.  BAM!

        If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame.  Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away.  Serious.

        Low Glycemic Index

        A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

        Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

        Excellent Source of Potassium

        Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

        Ways to Include Sweet Potato Fries in Your Diet

        Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

        • Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
        • Add leftover sweet potatoes to your next stew or soup.  That’s going to be fast…
        • You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
        • Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.

        Let’s dig into some sweet sweet potato fries!

         
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        cajun sweet potato oven fries with ketchup

        *Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

        Jeanette
        Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!
        Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.
        See full instructions and pictures here!
        4 from 1 vote
        Print Recipe Pin Recipe
        Prep Time 10 minutes
        Cook Time 30 minutes
        Total Time 40 minutes
        Course Side Dish
        Cuisine Vegan, Western
        Servings 5 people
        Calories 89 kcal

        Instructions and Ingredients
          

        • Preheat oven to 425° F.  Use a foil or silicone lined baking sheet or stoneware.  No-oil required.
        • Peel the potatoes.
        • Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths.  Set in a pile on the flat side, cut into sticks.
        • Spread mostly in a single layer, some overlap is fine.  No-oil required.  Really jam the sticks together, they will shrink quite a bit.  Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough.  In fact, I wish I had put a lot more on my sheet here. 🙁
          sweet potato fries in sticks ready for baking
        • Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure.  If you have a convection oven, then fire up two sheets and cook those babies at the same time.
        • Bake for 30 - 40 minutes.  Remove if fries start to burn.
          baked healthy sweet potato fries no-oil
        • Serve!  In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers.  It was honestly a great combo.  Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?
          cajun sweet potato oven fries with ketchup

        Notes

        Serving suggestions:
        With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.

        Nutrition

        Nutrition Facts
        *Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
        Amount Per Serving (1 / 5th of recipe)
        Calories 89
        % Daily Value*
        Sodium 57mg2%
        Potassium 350mg10%
        Carbohydrates 20g7%
        Fiber 3g13%
        Sugar 4g4%
        Protein 1g2%
        Vitamin A 14755IU295%
        Vitamin C 2.5mg3%
        Calcium 31mg3%
        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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        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!

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        Red Lentil Soup with Potatoes Leeks and Squash – Vegan Fat Free WFPB

        Onion and garlic free, comforting and nutritious vegan lentil soup recipe.
        Most kids seem to enjoy it, and leftovers taste even better.
        A chunky vegan leek chowder, with added lentils and squash of your choice.
        Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.

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        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.

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        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.

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        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!

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        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.

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        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.

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        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.

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        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.

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        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.

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        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.

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        Zesty Caesar Salad With Croutons – No Oil

        HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

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        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!

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        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!

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        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.

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        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!

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        Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

        PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

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        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!

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        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.

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        Gorgeous Vegan Gravy

        This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

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        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.

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        Sweet and Sour Tempeh Stir-fry WFPB No-Oil

        Quick and Easy Healthy Tempeh Stir-Fry Recipe with Homemade Sweet and Sour Sauce, Fresh Vegetables, and Noodles.

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        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!

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        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.

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        Learn About the VeganEnvy Diet

        Mission Statement for VeganEnvy

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

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        That Meat is Not Giving You Muscle

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

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        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.

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        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.

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        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...
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        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.

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        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...
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        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.

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        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.

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        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.

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        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.

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        Adding Healthy Plant Based Meals to Your Menu is Easy!

        Help others learn – share on social media!