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
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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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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
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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.
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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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Gorgeous Vegan Gravy

Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

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.

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Low FODMAP Lentil Vegan Gravy

Fat-free Vegan Lentil Gravy in 10 minutes

Jeanette
In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.
I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  
If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 
This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.
4.50 from 2 votes
Prep Time 4 minutes
Cook Time 6 minutes
Total Time 10 minutes
Course gravy, Main Course, Sauce
Cuisine Western
Servings 7 servings
Calories 194 kcal

Instructions and Ingredients
 
 

  • 1.5 cups water room temperature
  • 1.5 tbsp cornstarch or flour
  • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
  • 1/2 tsp salt Adjust to taste
  • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
  • 1 tsp nutritional yeast optional
  • 1/4 tsp pepper
  • 38 fl oz canned lentils 2 medium cans, drained and rinsed
  • Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 
  • Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.
  • Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.
  • Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.
    Lentil Vegan Gravy
  • If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.
  • Microwave 1 minute, stir and test the temperature. 
    Vegan Brown Gravy in Microwave
  • Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Notes

Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:
sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.
Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.
Stir leftover lentils into the gravy for the next day.

Nutrition

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.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

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Creamy Coleslaw Vinaigrette Salad Dressing

Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

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

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

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

 

creamy tangy sweet vegan coleslaw dressing from tofu

Creamy Coleslaw Vinaigrette Dressing

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

Instructions and Ingredients
  

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

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

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

Blend Dressing

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

Nutrition

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

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What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

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

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

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

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

Creamy Coleslaw Vinaigrette Salad Dressing

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

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.

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

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

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.

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

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

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.

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

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

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!

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

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

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.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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

Cranberry Apple Coleslaw

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

Sweet and Sour Tempeh Stir-fry WFPB No-Oil

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

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

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

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

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

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

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

Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Looking for healthy low-fat vegan recipe ideas to make with apples? This moist apple cake is wfpb and quite tasty.

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!

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!

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.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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

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.

Chocolate Banana Green Smoothie

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

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!

Easy Low Fat Graham Cracker Crumb Pie Crust No-Shortening

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

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

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

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.

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.

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.

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.  

Fiery Vegan Mayo Sauce, No Oil

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

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

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

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

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

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.

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.

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 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.

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.

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.

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.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

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

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

Anti-Inflammation Smoothie – Ginger and Turmeric

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

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

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

Butternut Squash Apple Galette – Whole-Foods Plant-Based

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

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.

That Meat is Not Giving You Muscle

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

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.

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

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

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.

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.

Mission Statement for VeganEnvy

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

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.

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.

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

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

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.

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.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Super Summer-Time Pasta Salad

Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

We eat this salad on days I have waited too long to start supper.  If I want to feed my family food in 15 minutes, this will do!  My kids favourite food is pasta, so they love it.

Try this great no-oil whole-foods plant-based meal salad for a pot-luck, party, or BBQ. Get your plant-based protein from beans and whole grain pasta.  People will ask you about the dressing, surprise them by saying “it’s only dried herbs and lemon!”.

With frozen peas, cucumber, canned or frozen corn, green onions, tomatoes, whole grain pasta and black olives this simple vegan dinner salad is fast, fresh, and easy to put together.

Jump to Recipe

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.

Hot pasta thaws the peas, activates the seasonings

While the pasta cooks, gather the vegetables, stir them together, still frozen.  Add the drained pasta and the heat cooks the peas a touch, the pasta cools, things get juicy, the dried herbs release flavour, and your meal is ready to serve in minutes.

Why whole grain pasta?  Read How To Judge the Healthiness of Grain Products to learn more about why whole grain pasta is going to help your gut microbiome, prevent cancer, and help you lose weight.

Olives make this salad so satisfying

Olives are better for you than olive oil – filled with a small amount of healthy unsaturated fat – the way nature intended us to eat fat, packaged with fibre and phytonutrients.

Canada’s food guide is being revamped, I just gave my input, and was pleased to see they recommend we limit saturated fats and instead choose unsaturated fats.  Good news!

Olives cause your brain to signal “yup, we are satisfied and full here!”  You get that mouth oil feeling, olives curb cravings.

Vegan meal salad that kids love

Simplicity means kid friendly, and most kids really enjoy pasta.  I call this pasta salad, and focus on the pasta when serving it to my kids, more than the vegetables.  Once they taste a few bites, they gobble it all up, making us all happy.  🙂

Vegan Meal Proportions

See my article, How to Eat Vegan For Energy and Weight Loss I talk about the proportions of beans, greens, veggies and starches to eat to keep up your energy and lose weight!  Tip: eat this salad on a bed of spinach or other dark greens, if you want to feel extra energy.

 

Vegan Healthy Pasta Salad Fat-free Italian

Super Summer-Time Pasta Salad

Jeanette
This salad is a meal, a 15 minute vegan fat-free plant-based protein pasta salad dinner!  Black olives, cucumber, whole grain rotini pasta, frozen peas, corn, tomatoes, green onions plus Italian seasonings and lemon juice make an extraordinary delicious high fibre FRESH healthy pasta salad.  
Assemble the vegetables - including the frozen ones - add the drained pasta, stir and the temperature will become perfect to serve.  The peas will melt, even cook a bit, the pasta will cool, it's awesomely fast.
We are always surprised by how tasty this simple combination is.  It's just perfect.  Kids love the sweet peas, salty seasonings, and the pasta!
5 from 1 vote
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course, Pasta, Salad
Cuisine Italian, Western
Servings 10 servings
Calories 351 kcal

Instructions and Ingredients
  

Pasta

Vegetables

  • 3 cups cucumber diced, 1 large is about 3 cups
  • 2 cups tomatoes cherry quartered, or large diced whole tomatoes
  • 4 green onions sliced
  • 1 1/2 cups corn frozen, or canned
  • 398 ml black olives pitted canned, whole, no-oil, add a splash of olive juice to the salad, then drain the rest.
  • 1080 ml black beans can drained
  • 2 cups peas frozen

Dressing

  • 1 tbsp onion powder
  • 2 tsp garlic powder
  • 2 tbsp basil dried
  • 1 tbsp oregano dried
  • 1 tsp salt depending on how salty your canned items already are
  • 6 tbsp lemon juice fresh squeezed for vitamin C if you can!
  • Heat water for pasta.  We like whole grain rotini for this, the rotini shape holds the seasoning well and doesn't get soggy as leftovers.  Once water is boiling, add the pasta, stir.  Cook to be firm - al dente, following package directions, don't overcook.
  • While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.
  • Open the cans of black beans, corn (if using canned) and black olives.
    Add corn with it's juice (max 1/3 cup) to the bowl, I like to splash some of the black olive juice into the salad bowl too.  If you are using frozen corn it will create some juice when it hits the hot pasta, so don't worry.
  • Add the drained black beans and olives. 
  • Add frozen peas - it is important that they are frozen at this point because they cool the pasta.
  • Add seasonings and lemon juice to a small bowl or measuring cup, stir to combine, taste test and adjust to your preference, pour over salad, and stir  through.
    Easy Healthy WFPB Bean Tomato Cucumber Pasta Salad
  • Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.
  • Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Notes

 
Variations: 
Sub herbs for a dried Italian seasoning purchased mix.  Store mixes usually contain salt, so don't add any extra salt.  Read the label, choose a mix that doesn't contain added oils.
Sub cucumber for orange and yellow peppers, zucchini, or romaine lettuce.  As long as you keep the peas, corn, tomatoes and olives other vegetables work well.
Omit the Pasta: This tastes great without the pasta as well, as a bean salad, serve with toast, pitas, or rice, or just with spinach.
Vinegar: I'm curious if a vinegar would make this even nicer.  Afraid to try, because my kids aren't into vinegar much yet and we've got something here that works.
If anyone tries adding vinegar, please let me know!!  Personally, I'd use a balsamic.
 

Nutrition

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

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.

Anti-Inflammation Smoothie – Ginger and Turmeric

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

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.

Chocolate Banana Green Smoothie

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

BEST SLOW COOKER CHILI for a CROWD

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

Healthy 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

Sweet and Sour Tempeh Stir-fry WFPB No-Oil

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

*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.

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!

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.

Creamy Coleslaw Vinaigrette Salad Dressing

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

Butternut Squash Apple Galette – Whole-Foods Plant-Based

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

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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

Super Summer-Time Pasta Salad

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

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

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

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!

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

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.

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

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

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

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.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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*Sweet* Sweet Potato Fries – wfpb no-oil

*Sweet* Sweet Potato Fries – wfpb no-oil

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

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

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

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

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

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

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

Skip the oil.  Why no-oil cooking?

Jump to Recipe

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

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

High in Fiber

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

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

High in Antioxidants

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

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

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

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

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

Low Glycemic Index

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

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

Excellent Source of Potassium

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

Ways to Include Sweet Potato Fries in Your Diet

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

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

Let’s dig into some sweet sweet potato fries!

 
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cajun sweet potato oven fries with ketchup

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

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

Instructions and Ingredients
  

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

Notes

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

Nutrition

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