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 minutes
Cook Time 11 minutes
Total Time 31 minutes
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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Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Healthy Vegan Apple Cake Whole Wheat No-Oil 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 apples?  This one is quite tasty.

To make a moist apple cake recipe that is whole-foods plant-based, this recipe uses dried coconut, soaked in water,  instead of oil.

This substitution is a healthier delivery package – a small amount of whole coconut – complete with fiber and other phytonutrients, plus a nice mild flavour. Instead of a traditional apple cake recipe that uses oil.

Another tasty vegan apple recipe idea:

Apple Crumble

 

What Kind of Apples to Use in a Healthy Apple Cake?

Whatever you have on hand should work really.  I mixed crab apples from our tree, plus some gala from the store.   I didn’t bother to peel them, because the food processor makes nice small pieces.

Each type of apple will taste a little different, but still sweet.  

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

If you bake with apples often enough, you might learn to adjust the sugar content lower, or higher, when you know the apples are sweeter or more tart.

Whole Wheat Flour Cakes and Baking

We are loving my baking with whole wheat, it is such a satisfying snack.

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, but also more filling, without that blood sugar spike and fall you get from white flour.

 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 apples and wheat together in one lovely cake.

If you ever struggle with bloating or reactions to some plant foods (like apples, or 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 Apple Cake - Oil Free

Jeanette
Makes one 9” x 13" rectangle apple cake.
5 from 2 votes
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Course Dessert
Cuisine American, Vegan, Whole Foods
Servings 20 pieces
Calories 211 kcal

Equipment

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

Instructions and Ingredients
  

First, Mix the Following Dry Ingredients in a Large Bowl

  • 3 cups whole wheat flour Or half whole wheat and white.
  • 2 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
  • 2 tsp baking powder
  • 3 tsp cinnamon Or swap 1 tsp 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.
  • 2/3 cup sugar I'm working on variations with frozen banana instead of sugar. Makes more of a bread, than a cake (less sweet). Also increases the moisture.
  • 1 1/2 cups apples chopped, peel on is ok (these will become applesauce and be a sweetener. Keeping this cake lower sugar. Or use pre-made applesauce.
  • 1 tbsp vanilla extract
  • 2 tbsp ground flax Whisked with 6 tbsp of water, then let sit for a few minutes, to make 4 flax "eggs"

Third, add and process nuts and apple pieces on medium speed, just until diced into small pieces

  • 1 3/4 cups pecans Or walnuts.
  • 4 cups apples Cored and in pieces. You can use an apple slicer, then add the slices to the food processor. Peel on is ok, if your apples are washed and organic.

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

      Sixth, bake at 350 for 40 minutes

        Optional Vegan Applesauce Frosting Ingredients

        • 1 cup applesauce
        • 1 cup powdered sugar
        • 1 tsp vanilla
        • 1 tsp cinnamon

        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. Lightly spray paper and sides with oil.

        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.

        • Soaked coconut
        • Sugar
        • vanilla
        • Soaked flaxmeal / ground flax
        • 1 1/2 cups apple pieces (applesauce as sweetener)

        Then Add the Following to the Food Processor and Chop on Medium, Until Nuts and Apples are all in Small Pieces:

        • Nuts
        • Remaining cups of apple pieces / slices

        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 apples will create juices when they bake.

        Spoon vegan batter evenly into a rectangular cake pan

        • To make the cake easier to get out, first line the pan with parchment paper, wax paper, or aluminum foil and then spray lightly with oil.
        • Smooth the batter flat with your spoon. It should be thick, not runny, but all the flour should be mixed in.

        Bake for 40 - 45 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, and continue cooling on a wire rack or towel.
        • Turn right side up before optionally frosting the top.

        Optional Vegan Applesauce Glaze

        • While cake is cooling upside down, make the frosting by blending the apple pieces in the food processor to make an applesauce.
        • Drizzle over a piece just before serving.
          So the glaze doesn't seep into the cake, making it too soggy.

        Notes

        Sweetness: To make the cake sweeter, without adding sugar, consider adding 1/2 cup frozen bananas or 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 Apple Cake - Oil Free
        Amount Per Serving (1 piece)
        Calories 211 Calories from Fat 72
        % Daily Value*
        Fat 8g12%
        Saturated Fat 1g6%
        Sodium 228mg10%
        Potassium 200mg6%
        Carbohydrates 34g11%
        Fiber 4g17%
        Sugar 18g20%
        Protein 4g8%
        Vitamin A 27IU1%
        Vitamin C 2mg2%
        Calcium 38mg4%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword apples, eggless cake, healthy vegan apple recipe, oil free cake, vegan birthday cake, wfpb cake, wfpb dessert, whole wheat baking, whole wheat vegan cake
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        FOLLOW HERE!

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        Help others learn – share on social media!

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

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

        Low Fat, Delicious, Low Fodmap Salad Dressing

        Creamy Spicy Orange Vinaigrette, with seeds instead of oil. Use oranges, and white wine vinegar.

        It is easy to make your own healthy and tasty whole foods low fodmap salad dressings, if you have a blender.

        I used this dressing for weeks and weeks before working on other low fodmap dressing variations.  I found it so tasty and satisfying! 

        It’s sweet and spicy, and with a nice white wine vinegar and pumpkin seeds instead of oil, is creamy and kind of fancy.   Other vinegars would likely work also, as long as they are light, delightful ones.  

        Being onion-free and garlic-free, it won’t upset sensitive IBS tummies, and using seeds or nuts instead of oil, means it barely separates, and is whole foods plant based.

        Or, Buy Online

        Also, if you want to order low fodmap salad dressings, there are some low fodmap salad dressing choices here, at the low fodmap Casa De Sante online store.

        Either way, this will help you enjoy salads, without worrying about eating too many fodmaps!

        Spicy Orange Vinaigrette Low FODMAP Salad Dressing – Vegan, Oil-Free, Whole Foods Plant Based

        Blend fresh sweet orange or clementine segments, with a hint of ginger, pumpkin seeds, spicy crushed red pepper flakes, and white wine vinegar to create a slightly spicy and delicious low fodmap salad dressing.

        The pumpkin seeds act as a thickener, and substitute for oil.  Very rich and satisfying.  See here if you are wondering, why no oil on a whole foods plant based diet?

        Pumpkin seeds (reading the bag here) have 30g of protein per 100g, – 30% protein!

        Plus pumpkin seeds are a good source of other really important nutrients: Magnesium, Iron, Zinc, Potassium, and fibre, and they are low fodmap, as well as nut-free.

        Low FODMAP Salad Idea – With This Delicious Low Fodmap Dressing

        For lunch, I’ll throw a couple big handfuls of spring greens, or chopped romaine lettuce in a large bowl.

        Then I add diced green onions, crunchy fresh radishes, sliced yellow pepper, diced cucumber, and some halved cherry tomatoes.

        The coolness of some of those vegetables, tames the spice of the dressing, and to me the green onions make it extra delicious!

        To round out the meal, I’ll add carbs like: leftover chopped potato, wild rice, quinoa, wheat free pasta, or a slice of gluten free toast.  Also I’ll add some more protein: edamame.

        Spoon the dressing generously over the top, it’s good for you after all.

        Delicious!

        Enjoy making your own quick and easy low fodmap salad dressing in 5-10 minutes!

        For More Vegan Low Fodmap Recipe Ideas – Check out this Book

        low fodmap healthy salad dressing in bottle

        Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods

        Jeanette
        Blend fresh sweet clementine oranges, with a hint of ginger, a nice light vinegar, seeds or nuts and some spicy red pepper flakes; to create a lively and delicious, rich and creamy, low fodmap salad dressing.
        If you don't have pumpkin seeds, peanuts work too. The ginger is optional.
        Onion-free and garlic-free, this salad dressing is low FODMAP. Also works great as a tempeh marinade or sauce. Healthy, a bit sweet, salty, and satisfying, with a spicy kick.
        The seeds act as a thickener, and makes it creamy and rich. Try out different white wine vinegars, you may be surprised how different they can taste from each other.
        Keeps in the fridge for 4-6 days.
        Minor separation occurs, mix lightly before serving.
        5 from 1 vote
        Prep Time 10 minutes
        Course Salad
        Cuisine low FODMAP, Vegan
        Servings 6
        Calories 66 kcal

        Equipment

        • Blender

        Instructions and Ingredients
          

        • 1 cup orange 3 small mandarins or clementines, fresh, peeled
        • 1/2 cup pumpkin seeds whole, roasted and salted, or peanuts. But pumpkin seeds are more sophisticated a flavour, and more nutritious.
        • 1/3 cup white wine vinegar the better your vinegar tastes, and smells to you, the better the dressing will be
        • 1/3 cup water
        • 1/4 tsp red pepper flakes crushed, spicy, or more to taste
        • 1/2 tsp salt add more to taste
        • ½ tsp ginger powder
        • Peel the oranges and separate the segments. I don't worry about seeds, I just blend them in.
        • Add all ingredients to a high speed blender.
        • Blend until smooth.
        • Taste and adjust amounts to your preference.
        • Spoon over your salad and mix in.

        Notes

        Store in a container in the fridge for 4- 6 days. Slight separation may occur, stir or shake before using.
        If you want it thicker, increase the amount of seeds or peanuts. 
        I buy bulk pumpkin seeds at Costco. 

        Nutrition

        Nutrition Facts
        Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods
        Amount Per Serving (1 /6th of recipe)
        Calories 66 Calories from Fat 45
        % Daily Value*
        Fat 5g8%
        Saturated Fat 1g6%
        Sodium 222mg10%
        Potassium 99mg3%
        Carbohydrates 3g1%
        Fiber 1g4%
        Sugar 1g1%
        Protein 3g6%
        Vitamin A 25IU1%
        Vitamin C 6mg7%
        Calcium 9mg1%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword dressing, low fat, low fodmap salad dressing, salad, Whole Foods
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Fat Free Easy Vegan Lentil Shepherd’s Pie – Frozen Veggies, Potato, Sweet Potato, Herbs WFPB

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        Cream of Cauliflower and Potato Soup (with Tofu)

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

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

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        Gorgeous Vegan Gravy

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        Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

        Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

        Whole-Foods Plant-Based Apple Crisp / Crumble No-Oil, Nuts Instead of Butter

        This is a yummy, healthy and satisfying plant-based vegan dessert, after school snack for kids, bedtime snack for yourself, mid-day treat… Whatever you prefer, so many options!

        To make an apple crumble / apple crisp recipe that is more whole-foods plant-based, this recipe uses nuts instead of butter, in the oat topping.

        With pecans, or cashews, you will still get that mouth feel, and satisfaction, that fat gives, but in a healthier delivery package (the natural whole nut).

        Nuts have antioxidants, fiber, and nutrients that margerine, oils and butter do not have.  Plus, nuts are crunchy, a great texture for a crispy apple oat topping. 

         

        How Do You Get the Apple Crumble Topping to Stay Together Without Butter?

        Lemon juice.  Fat free lemon juice.  Use a food processor, oats, spices, nuts, sugar, and lemon juice.  So easy, and if you don’t over process them, you’ll get a healthy vegan crumble fruit dessert that’s  just right.

        The lemon in the topping and spices on the apples, help this last for days on the counter, natural preservatives I suppose.  Lasts longer in the fridge, the topping stays firm.

        If you use freshly squeezed lemon juice, you are again increasing your antioxidants and other nutrients.

        What Kind of Apples to Use in Apple Crisp?

        You can use peeled apples, or leave the peels on your apples (will result in a drier fruit filling, but still tastes good).  You can use green apples, or red, or crabapples.  Each type of apple will taste a little different.  

        If you make apple dessert often enough, you might start to adjust the sugar content lower, or higher, when you know the apples are sweeter or more tart.

        Cornstarch Makes it Gluten Free

        To thicken the apple filling, follow the instructions to sprinkle the cut apples with a lovely blend of warming spices, cornstarch, and a small amount of your favourite sugar. Makes for a decent consistency, rather than being too juicy, and cornstarch is gluten-free.

        Oats are naturally gluten free as well.  If you are super sensitive, you can buy some that are also labelled gluten free – meaning they have not been processed in a facility that processes grains with gluten.

        Whole Foods Compared to Traditional Desserts 

        This recipe won’t taste as sweet, or as buttery, as a traditional apple crisp, but it allows you to gently enjoy the natural taste of the apples.  

        Also you won’t have a sugar crash, or regret eating this vegan dessert.  It should make you feel really good in your tummy, and in your body, after eating! 

         

        slicing apples

        Healthy Apple Crisp (Apple Crumble) Gluten Free, Vegan, No-Oil

        Jeanette
        Incredibly simple to make, and very tasty! This low-calorie, healthy, gluten-free, oil-free, no-butter apple crisp / apple crumble recipe has an oat crumble topping that is crisp, not soggy, and is held together by lemon juice and enhanced by nuts (without butter or margarine).
        For this recipe, I often use crabapples from my apple tree, but green apples and red apples work as well.  
        A touch of cornstarch in the filling ensures your apple crisp is not watery, it will thicken, and  have a consistency like apple pie, but be gluten-free.
        Even sour tasting apples transform into a delicious healthy dessert, or snack, without much added sugar. The nuts taste so good, you won't miss the butter at all!
        5 from 1 vote
        Prep Time 15 minutes
        Cook Time 40 minutes
        Total Time 55 minutes
        Course Dessert, Snack
        Cuisine American, Canadian, Plant Based, Vegan, Western
        Servings 12 servings
        Calories 238 kcal

        Equipment

        • 3 Quart Casserole Dish, Uncovered
        • Food Processor

        Instructions and Ingredients
          

        For the Apple Filling:

        • 9 cups apples Green or crabapples work well. Sliced (I use an apple slicer) peels on or off. A large apple yields approx. 1 1/2 cups. Better to use more apples than not enough.
        • 2 tbsp cornstarch
        • 1 tsp ground cinnamon
        • 1/2 teaspoon ground nutmeg
        • 1/4 cup sugar white sugar mixes in well, that's what I prefer

        For the Oat Topping:

        • 3 cups oats rolled, quick cooking
        • 1/3 cup sugar or dry sweetener of your choice. Lately I use brown sugar (packed), for the color, white also works.
        • 1 1/4 cup pecans I keep my pecans in the freezer.
        • 1 1/2 teaspoon ground cinnamon
        • 1/4 teaspoon ground nutmeg
        • 1/2 cup lemon juice fresh squeezed or bottled, about 2 lemons.
        • 2 tbsp water if needed - see notes about how to process the topping for the consistency you want.
        • Preheat oven to 350° F, take out a 3 Qt, or 9 x 13 casserole dish, no lid required.  

        Prepare the Fruit Filling

        • Peel and cut apples, into evenly sized cubes, or thin slices.  The smaller you cut the apples, the juicier it will be. Also it will cook faster.
          Time saving tip: You can push a slicer through each apple to make 6 or so pieces, then cut each slice lengthwise in half.  
          Option: leave the peels on. Note: It will take longer to cook this way.
        • Spread apples evenly into the casserole baking dish, with love. 🙂
        • Use a fork, in a small bowl mix: cornstarch, cinnamon, nutmeg and sugar until well combined and lump free.  
          Sprinkle evenly over the apples.
          No stirring required.

        Prepare the Crumble Topping

        • Process Dry Ingredients: In a food processor, on med-high speed, blend oats, sugar, pecans, cinnamon, and nutmeg just until mixed, the pecans should still be a bit chunky. About 15-20 seconds.
          You aren't trying to turn the nuts into flour.
        • Add Water to Lemon Juice: While processing on medium, or low, slowly add the lemon juice and water to make the mixture crumbly, sticky, and moist. The mixture should start climbing the walls.   About 1-2 minutes on low.
          Important: stop processing before it gets too lumpy / stuck together, or it will be too wet to sprinkle easily.
          Moisture content of your nuts / oats makes a difference, so this takes some technique and adjustments here!
          To make the topping lumpy (I like clumps, but my kids don't), process longer on fast speed, with more liquid, and it will form into little balls.  
          To make the topping more even, process less and don't add any extra water.
          You are in control of your topping consistency!
        • Spread the oat topping crumble evenly over the apples.  If you did over process, don't worry, you can break up any lumps with a large spoon, in the food processor, then spread it over. It will still taste great!
        • Bake for 30-40 minutes, uncovered.
          Check at 20 minutes, and every 10 minutes after, to make sure the topping isn't burning. I think fresh lemon juice might burn more easily than bottled lemon juice. Still testing this out...
          The apple crisp is done when the fruit is bubbling and the topping is light brown in the center. 

        Notes

        I'm learning, the smaller / thinner the apple pieces are cut, the more juicy it will be.  
        One time I used old apples (had been in my fridge for about 8 weeks, yes a little embarrassing, but this happens to me).  They were dried out, and didn't produce enough juice to mix with the sprinkled cornstarch mix.  I ended up adding about 1 cup water in the bottom of the dish and finished it in the microwave.  Lesson learned - don't use dried out apples!  Or put water in if you do.
        We don't mind it being a little different each time!  Always gets all eaten up!

        Nutrition

        Nutrition Facts
        Healthy Apple Crisp (Apple Crumble) Gluten Free, Vegan, No-Oil
        Amount Per Serving (1 / 12th of recipe)
        Calories 238 Calories from Fat 81
        % Daily Value*
        Fat 9g14%
        Saturated Fat 1g6%
        Sodium 51mg2%
        Potassium 212mg6%
        Carbohydrates 39g13%
        Fiber 5g21%
        Sugar 19g21%
        Protein 4g8%
        Vitamin A 51IU1%
        Vitamin C 7mg8%
        Calcium 28mg3%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword apples, crisp, crumble, gluten free, gluten free dessert, gluten free snack, healthy dessert, healthy gluten free apple crisp, no-oil, nuts, oats, pecans, Plant Based, quick, vegan, vegan dessert, Whole Foods
        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

        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
        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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        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 minutes
        Cook Time 15 minutes
        Total Time 25 minutes
        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 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.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

         

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        Italian Cornmeal Zucchini Polenta – 20 minutes

        Italian Cornmeal Zucchini Polenta – 20 minutes

        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
        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

        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
        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

        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 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.
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