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! 

 

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

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!

Course Dessert, Snack
Cuisine American, Canadian, Plant Based, Vegan, Western
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
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12 servings
Calories 238 kcal
Author Jeanette Whitten

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.

Instructions

  1. Preheat oven to 350° F, take out a 3 Qt, or 9 x 13 casserole dish, no lid required.  

Prepare the Fruit Filling

  1. 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.

  2. Spread apples evenly into the casserole baking dish, with love. 🙂

  3. 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

  1. 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.

  2. 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!

  3. 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!

  4. 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. 

Recipe 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!

 
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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 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, but healthy nuts instead.  

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

So delicious with the warm, juicy, soft, sweetened fruit, slightly spiced, and the 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!

You can 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.

This recipe has garam masala spice in the rhubarb, it’s lovely.  Allspice also works.  Or just cinnamon and nutmeg would too.  

Why garam masala with the strawberry and rhubarb?  Typical garam masala contains cardamom pods, black peppercorns, cumin, coriander seeds, cinnamon sticks, and cloves.  These spices complement rhubarb, with a warmth that is still welcome on a summer day.  Also, according to my research, the taste of strawberries is enhanced with pepper. Ok, great!

I hope you enjoy your 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 (see IBS notes below)!

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

This healthy rhubarb strawberry crisp recipe is incredibly simple to make, and very tasty.  The crumble on top uses nuts instead of oils (whole food), and is slightly crispy, it is pleasurable to eat the crunchy topping with the soft fruit.

For this recipe, I added frozen pre-sliced strawberries. Fresh would work also.

Rhubarb is sour like a lemon, and strawberries are naturally sweet and together they transform into a comforting and delicious dessert or healthy snack. 

Course Dessert, Snack
Cuisine American, Western
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
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 10 servings
Calories 266 kcal
Author Jeanette Whitten

Ingredients

For the Fruit Filling:

  • 7 cups rhubarb diced
  • 3 cups strawberries frozen or fresh, sliced
  • 2 tbsp cornstarch
  • 1 1/2 teaspoon garam masala spice mix (or allspice, or cinnamon and nutmeg)
  • 1/4 cup sugar or dry sweetener of your choice: white sugar also works well.

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 teaspoon cinnamon or allspice
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon salt
  • 1 1/4 cup pecans
  • 1/4 cup lemon juice fresh or bottled, or orange juice

Instructions

  1. Preheat oven to 350° F

Prepare the Fruit Filling

  1. Wash and dice rhubarb into evenly sized , 1/2 inch (1.5cm) approx slices.  Wash and slice strawberries.

    Rhubarb Strawberry
  2. Place fruit into a 9x13 ungreased baking dish.

  3. In a small bowl mix cornstarch, filling spices (garam masala or your substitute), and sugar until well combined and lump free.  Sprinkle evenly over the fruit. 

Prepare the Oat Crumble Topping

  1. In a food processor, on high speed, blend oats, spices, sugar, pecans and salt.  

    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.

  2. Sprinkle oat topping crumble over the fruit.  Use a spoon to break up chunks first. 

  3. Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center.

    You can opt to brown the top by broiling on low for 3 minutes, I didn't.

Recipe Notes

If you have less fruit, adjust the amount of oats to be less as well. 

Fresh lemon juice seems to burn more easily, watch your topping for burning if you used fresh. 

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

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

Tall and fluffy, two layer, moist delicious, whole-wheat, fat-free vegan chocolate cake

With vegan chocolate low-fat healthy frosting filling between the layers.  This whole-foods plant-based (WFPB) vegan birthday cake will not let you down!  Made from simple ingredients found in most kitchens.

Tall, light and fluffy, a great vegan birthday cake for someone special in your life.

Jump to Recipe

Vegan birthday layer cake with whole wheat (all purpose) flour, zucchini, aqua faba and lots of cocoa powder.

It is moist, rises proud and high, is delicious, sweet, rich and gorgeous. This cake looks and tastes great and is SO HEALTHY.

This is the cake I make for my husband and kids birthdays.  They love it and look forward to it.

Their friends can’t tell it is vegan, or that it is healthy, but they know it is great chocolatey cake

Whole foods vegan cake secret tricks

I have learned many healthy and tasty tricks from eating and feeding my family whole foods plant based since 2013, and I want to share them with you.

  • Use zucchini instead of oil for moisture, and aqua faba (liquid from a can of beans) instead of eggs.
  • Use a creamier non-dairy milk (like soy, or make your own unfiltered nut milks).  We avoid coconut milk, because it contains saturated fat (clogs your blood vessels).
  • Whole-wheat (all purpose) flour and zucchini make this vegan cake high fibre and high in plant nutrients, great for staying slim, and preventing cancer.
  • Cocoa powder is high in antioxidants, which reduce inflammation.

I did a lot of research, plus trial and error to design a fat-free, whole wheat cake, with just the right frosting, that was going to be good enough for special birthday parties, and this is definitely the one!

Forks Over Knives Guidelines

All of my recipes are created to meet oil-free and whole foods eating recommendations from whole foods plant based experts from Forks Over Knives, and with ingredients selected for disease prevention based on nutrition study results from nutritionfacts.org.

Aqua faba please!

Aqua faba (the liquid from a can of beans) is a great egg substitute because it has protein, with no artery clogging cholesterol and no animal product inflammation.

Protein gives cake batter strength and structure.  Air bubbles from baking soda push the batter up, and protein holds the structure while in the oven, so that this chocolate cake is light and fluffy.

Vegan Fat-free Chocolate Frosting / Icing

The lactose-free, margerine-free, and dairy-free frosting is so simple and easy, melt chocolate chips with dairy free almond milk or soy milk in your microwave.

I admit, the frosting is not healthy, but at least it has no added oils and you don’t need much of it.  The cake alone isn’t sweet enough for a birthday party, but with the frosting, it becomes something special.  

Chocolate does give the frosting antioxidants (to combat the free radicals produced by the icing sugar!).   The kick of sweetness from the frosting really complements the cake and makes it a treat.

Making frosting yourself saves you from all the chemicals, franken-oils and artificial ingredients found in store bought frosting.  Yuck.  I have always hated store frosting.  Espcially since it always gave me a stomache ache.  It should be forbidden for kids (and adults) in my opinion.

The problems with regular cake

Traditional birthday cakes from a box mix, or a store, are made with

  • processed white flour,
  • white sugar,
  • processed oils
  • artificial flavours
  • no fibre
  • chemicals
  • preservatives

Store made white flour cakes are essentially candy and a chemical mess, and are terrible for you

Often at work I would take a piece of store bought cake for a co-worker’s birthday and after a couple bites secretly throw it in the garbage because it just did not taste like real food to me.

Image of whole foods plant based oil-free chocolate vegan layered birthday cake with vegan frosting
 
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Why you should make this whole foods vegan cake recipe

It is easy! Only takes 1 hour and uses 11 common ingredients to make both the cake and the frosting.

It is filled with fibre, and a vegetable too!

Most importantly it looks wonderful, it’s huge, it tastes moist, chocolatey and delicious, it is fluffier than other vegan cakes, and it is going to make the people you love healthier and feel great when they eat it.

This cake will not make you fat.  Yes there is sugar in it, but, did you know?  Fiber (like in whole wheat flour and zucchini) prevents sugar crashes because it slows digestion.

Fiber is going to fill you up before you can eat too many calories.

You can eat a piece of this cake a day (until it is gone) as a healthy snack – no guilt.

Do you have a special someone with a birthday in the near future?

This is the vegan recipe for him or her.

No stomach ache, no fat, no clogged arteries, fight cancer, lose weight.

It is a moist, fluffy, decadent chocolate, light oil free cake that is going to make you healthier when you eat it!

 Feel great tomorrow.   Eat this cake today!

It was very hard to get pictures of my vegan cake because my family cut, served and devoured it so quickly.

These pictures are from the next day, the icing started to get a bit wet, but it holds up deliciously well.

I kept it on the counter under a cake lid, and it looked and tasted delicious for the 4 days the cake lasted – until it was all eaten up.

 

Image of rich chocolate vegan cake, great for birthday parties, so healthy and fat-free.

My daughter is excited to share this vegan birthday cake with her friends.

She asked me if I could make another vegan chocolate cake, for her to take to school for her birthday in June.  Her school has a healthy snacks only policy, and I am sure I can convince her teacher that this cake meets their criteria.  Plus her teacher is lactose intolerant so this will be great for him!

She is proud that she will be able to bring a delicious and healthy whole wheat, vegan, fat free cake to grade 4 for her 10th birthday.

Update: the cake was a huge hit, all the kids in her class, and her teacher loved it, one cute little boy even asked her for the recipe!  To them it was just a great cake, she didn’t even tell them it was healthy or vegan.

 

Tall Vegan Chocolate Zucchini Layer Cake with Vegan Frosting Filling - Whole Wheat, No Oil

Makes one frosted 9” diameter 29" circumference two layer cake with chocolate icing filling.  

Serves:  22 pieces that are each 1 1/4 inch wide.

Rectangle Option: 9" x 13" rectangle cake (not layered) - cook 5-10 min longer, until a toothpick inserted in the middle, to the bottom comes out clean.

Course Dessert
Cuisine American, Vegan, Whole Foods
Keyword eggless cake, vegan birthday cake, wfpb cake, wfpb dessert
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 22 pieces
Calories 282 kcal
Author Jeanette Whitten

Ingredients

Cake Ingredients

  • 1 cup non-dairy milk I've used soy, or homemade pecan or almond milk (pecans or almonds blended with water in high speed blender).
  • 1.5 cups aquafaba* 2 cans of liquid from beans - save the beans for another recipe. I've used black beans, lentils, kidney beans, chickpeas.
  • 2 cups brown sugar Or other dry sweetener.
  • 1 Tablespoon vanilla extract
  • 4 cups zucchini shredded - two medium zucchini, I've also used spaghetti squash (had to adjust the liquid down a touch) but worked great!
  • 3 cups whole wheat flour my flour says “best for bread”, I have also used white flour (it was at the lake and I didn't have any whole wheat).
  • 1.5 cups cocoa powder unsweetened, the better the quality cocoa, the better the flavour cake.
  • 3 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
  • 1 teaspoon salt

Frosting Ingredients

  • 1 cup chocolate chips heaping, dairy free
  • 1/3 cup non-dairy milk soy is especially creamy and is lower fat than coconut milk. I've had great success with homemade pecan or almond milk (I blend 1/4 cup pecans or almonds with approx 2 1/4 cups water in high speed blender and I don't bother to strain it). Pecan is more decadent, but separates afterwards.
  • 3 cups icing sugar

Instructions

Cake

  1. Preheat oven to 350° F (175° C). Lightly spray two 9” round cake pans.

  2. In a large bowl, whisk together the non-dairy milk, aquafaba, brown sugar and vanilla.

  3. Shred zucchini (or other squash substitute) in a food processor or with a grater.

    shredded zucchini
  4. Stir in the shredded zucchini. I used a spiralizer to make 2 cups of zucchini, which I then quickly chopped into small pieces, and then a small food processor to make the other 2 cups. I wanted some zucchini wetter and some more dry.  You could food process all the zucchini instead.

  5. In a separate bowl, mix the whole wheat flour, cocoa powder, baking soda and salt and then add to the zucchini mixture, stirring until completely combined.

    vegan chocolate zucchini cake batter
  6. Pour evenly into the two cake pans.

  7. Bake for 40-45 minutes or until a toothpick inserted in center comes out clean.
  8. The cakes should rise nicely, the top might feel a bit tough, but the frosting softens it up.

  9. Let cool completely. Run a knife around the pans and turn upside down onto a cooling rack or towel.
    Vegan Whole Wheat Aquafaba Oil-free Chocolate Birthday Cake

Frosting Instructions

  1. While cake is cooling, make the frosting by putting the chocolate chips and non-dairy milk in a microwave safe glass bowl and microwaving in 15 second increments until chocolate is gooey but not a liquid. Add the icing sugar 1 cup at a time.

  2. Stir frosting with a fork or whisk until it is completely smooth.

    Add additional non-dairy milk one tablespoon at a time if required to reach smooth and desired spreading consistency.

  3. Once cake has cooled, generously spread warm frosting on the bottom layer to get a nice thick middle layer of icing. I put the first cake upside down and the 2nd right side up so the two flat bottoms meet in the middle.  Place the 2nd layer of chocolate cake on the 1st and spread the chocolate frosting over the top and sides.

    Chocolate vegan Birthday Cake wfpb
  4. The frosting spreads easily when it is warm, and then cools and stays in place.  Microwave for 10 seconds if it becomes too thick to spread.  This picture is from the next day... after sitting on the counter under a cake lid.   Frosting is still holding up well!

    Healthy Vegan Chocolate Cake Double Layer aquafaba

Recipe Notes

*Aquafaba is the liquid in a can of beans, for example chickpeas or cannelloni beans, or the cooking liquid from making your own beans.  The aquafaba replaces the protein that eggs normally provide.  It strengthens the walls of the bubbles, and makes the cake fluffier.

Zucchini Substitution: Spaghetti Squash.  

Non-Dairy Milk Options: Soy or homemade Almond or Pecan milk.

Rectangle Option: 9" x 13" rectangle cake (not layered) - cook 5-10 min longer, until a toothpick inserted in the middle, to the bottom comes out clean.

Serving Suggestions

Birthday candles!!  Party hats!!  Family and Friends!!  A scoop of non-dairy ice cream!

Inspiration for this recipe

http://www.veganbaking.net/articles/guides/how-to-veganize-a-cake-recipe

Jenny Dunklee | The Lazy Vegan Baker http://www.thelazyveganbaker.com/2016/06/02/chocolate-zucchini-cake/

https://www.bigoven.com/recipe/no-egg-chocolate-zucchini-cake/166772

https://www.vegansociety.com/resources/recipes/cakes-desserts/raspberry-chocolate-cake

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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!

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.

Green Tomatoes Chickpea Avocado Edamame Rice Salad

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

Fiery Maple Sweet Potato Bowl, No Oil

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

*Sweet* Sweet Potato Fries – wfpb no-oil

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

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!

Cream of Cauliflower and Potato Soup (with Tofu)

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

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.

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.

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.

Whole Weekend Waffles

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

Cool as a Cucumber Vegan Tzatziki – Fat-Free

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

Green Bean Casserole

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

Sweet Zing Orange Thyme Dressing

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

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

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

Low FODMAP Healthy Salad Dressing – Spicy Orange

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

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.

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

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

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

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

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.

Tahini Roasted Broccoli – Whole-Foods Plant-Based

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.  

Irresistible Peanut Butter Cookies

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

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.

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

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

Vegan 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.

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.

Learn About the VeganEnvy Diet

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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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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.

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

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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.

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.

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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