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

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

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

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

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

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

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

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

Apple Crumble

Apple Cake

 

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

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

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

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

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

Whole Wheat Flour Cakes and Baking

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

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

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

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

 Whole Foods Compared to Traditional Desserts = Better Gut Health

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

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

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

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

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

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

It’s been an amazing read for me.

My digestive system has never felt better.

Now I can eat wheat and lovely cakes.

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

So I thought I would share. 🙂

Whole Wheat Vegan Apple Cake No-Oil

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

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

Equipment

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

Ingredients & Tips
  

First, Mix the Following Dry Ingredients in a Large Bowl

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

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

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

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

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

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

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

        Instructions
         

        More Detailed Instructions:

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

        Mix Dry Ingredients Together in Large Bowl

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

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

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

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

        • Nuts

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

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

        Mix Wet into Dry

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

        Spoon vegan batter evenly into a rectangular cake pan

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

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

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

        Notes

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

        Nutrition

        Nutrition Facts
        Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb
        Amount Per Serving (1 piece)
        Calories 164 Calories from Fat 63
        % Daily Value*
        Fat 7g11%
        Saturated Fat 1g6%
        Sodium 201mg9%
        Potassium 226mg6%
        Carbohydrates 24g8%
        Fiber 5g21%
        Sugar 6g7%
        Protein 4g8%
        Vitamin A 28IU1%
        Vitamin C 4mg5%
        Calcium 41mg4%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword cranberries, eggless cake, healthy cranberry bread, oil free cake, sugar free cake, vegan birthday cake, wfpb cake, wfpb dessert, wfpb snack, whole wheat baking, whole wheat vegan, whole wheat vegan cake
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        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 3 votes
        Prep Time 30 mins
        Cook Time 45 mins
        Total Time 1 hr 15 mins
        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).

        Ingredients & Tips
          

        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

              Instructions
               

              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!
               
              FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

              JOIN the VeganEnvy.com Community 

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              Click here to EXPLORE

              People Exploring Plant Based Eating

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

              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 mins
              Cook Time 40 mins
              Total Time 55 mins
              Course Dessert, Snack
              Cuisine American, Canadian, Plant Based, Vegan, Western
              Servings 12 servings
              Calories 238 kcal

              Equipment

              • 3 Quart Casserole Dish, Uncovered
              • Food Processor

              Ingredients & Tips
                

              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
               

              • 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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              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

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              People Exploring Plant Based Eating

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

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

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

              Healthy Rhubarb Strawberry Crisp – gluten-free, low FODMAP – With Oats and 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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              Get FREE healthy vegan information and recipes!

              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 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. 
              No ratings yet
              Prep Time 15 mins
              Cook Time 40 mins
              Total Time 55 mins
              Course Dessert, Snack
              Cuisine American, Western
              Servings 10 servings
              Calories 266 kcal

              Equipment

              • 9 x 13 Uncovered Baking Dish
              • Food Processor

              Ingredients & Tips
                

              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
               

              • Preheat oven to 350° F

              Prepare the Fruit Filling

              • Wash and dice rhubarb into evenly sized , 1/2 inch (1.5cm) approx slices.  Wash and slice strawberries.
                Rhubarb Strawberry
              • Place fruit into a 9x13 ungreased baking dish.
              • 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

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

              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. 

              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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              Adding Healthy Plant Based Meals to Your Menu is Easy!

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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

              Nutrition Facts
              Tall Vegan Aqua Faba Chocolate Zucchini Layer Cake with Vegan Frosting Filling - Whole Wheat, No Oil
              Amount Per Serving (1 1/4 inch piece includes frosting)
              Calories 282 Calories from Fat 27
              % Daily Value*
              Fat 3g5%
              Saturated Fat 1g6%
              Cholesterol 1mg0%
              Sodium 326mg14%
              Potassium 251mg7%
              Carbohydrates 63g21%
              Fiber 4g17%
              Sugar 47g52%
              Protein 4g8%
              Vitamin A 90IU2%
              Vitamin C 4.1mg5%
              Calcium 60mg6%
              Iron 1.8mg10%
              * Percent Daily Values are based on a 2000 calorie diet.

              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.

              Inspiration to Eat Whole Foods Plant Based

              This book gives so many examples of how food can keep us living healthier longer lives:

              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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              FOLLOW HERE!

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

              Jeanette
              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.
              4.09 from 24 votes
              Prep Time 30 mins
              Cook Time 45 mins
              Total Time 1 hr 15 mins
              Course Dessert
              Cuisine American, Vegan, Whole Foods
              Servings 22 pieces
              Calories 282 kcal

              Equipment

              • Two 9" round cake pans, or one 9" x 13" rectangle baking dish.

              Ingredients & Tips
                

              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

              • Preheat oven to 350° F (175° C). Lightly spray two 9” round cake pans.
              • In a large bowl, whisk together the non-dairy milk, aquafaba, brown sugar and vanilla.
              • Shred zucchini (or other squash substitute) in a food processor or with a grater.
                shredded zucchini
              • 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.
              • 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
              • Pour evenly into the two cake pans.
              • Bake for 40-45 minutes or until a toothpick inserted in center comes out clean.
              • The cakes should rise nicely, the top might feel a bit tough, but the frosting softens it up.
              • 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

              • 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.
              • 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.
              • 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
              • 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

              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!

              Nutrition

              Nutrition Facts
              Tall Vegan Aqua Faba Chocolate Zucchini Layer Cake with Vegan Frosting Filling - Whole Wheat, No Oil
              Amount Per Serving (1 1/4 inch piece includes frosting)
              Calories 282 Calories from Fat 27
              % Daily Value*
              Fat 3g5%
              Saturated Fat 1g6%
              Cholesterol 1mg0%
              Sodium 326mg14%
              Potassium 251mg7%
              Carbohydrates 63g21%
              Fiber 4g17%
              Sugar 47g52%
              Protein 4g8%
              Vitamin A 90IU2%
              Vitamin C 4.1mg5%
              Calcium 60mg6%
              Iron 1.8mg10%
              * Percent Daily Values are based on a 2000 calorie diet.
              Keyword eggless cake, vegan birthday cake, wfpb cake, wfpb dessert
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

              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

              JOIN the VeganEnvy.com Community 

              VeganEnvy.com Facebook Group

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              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.

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

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

              Learn About the VeganEnvy Diet

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

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

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

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

              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.

              Mission Statement for VeganEnvy

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

              Eating Whole Foods Plant-Based Vegan With IBS

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

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

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

              What my IBS Symptoms Were Like – Before I Went Vegan

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

              That Meat is Not Giving You Muscle

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

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              Great Tofu Recipe Ideas For Dinner

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

              If you like this recipe, please spread the healthy eating word, and inspire others to go plant based – share it on social media!

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