Italian Cornmeal Zucchini Polenta – 20 minutes

Easy Vegan Zuchinni Cornmeal Italian Polenta

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

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 6th of recipe)
Calories 232 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 600mg 25%
Potassium 546mg 16%
Total Carbohydrates 43g 14%
Dietary Fiber 6g 24%
Sugars 4g
Protein 7g 14%
Vitamin A 5.4%
Vitamin C 29.1%
Calcium 3.4%
Iron 12.6%
* Percent Daily Values are based on a 2000 calorie diet.

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

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

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

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

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

Simple Creamy Vegan Polenta

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

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

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

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

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

Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

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

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

Feeding Vegan Children – Skip the Green Bits

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

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

Fast

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

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

Mmmmm Kind of Texture

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

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

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

To make vegan families the norm.

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

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

Course: Side Dish
Cuisine: Italian
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 6 servings
Calories: 232 kcal
Author: Jeanette Whitten

Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.

Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.

Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  

Very simple.  Very cozy.  Very smooth and full of taste.

Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.

Ingredients

  • 3 cups water
  • 6.5 cups zucchini approximate, shredded in food processor, or grated. One large zucchini.
  • 1.5 tsp salt
  • 0.5 tsp black pepper or to taste
  • 1 tbsp nutritional yeast optional, truly, you won't miss it
  • 1 tsp oregano dried, or 1 tbsp fresh
  • 1 tsp rosemary or thyme, dried, or 1 tbsp fresh
  • 2 cups cornmeal cornmeal

Instructions

  1. Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.

  2. Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.

  3. With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  

    raw cornmeal for vegan polenta
  4. Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.

  5. Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.

  6. After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.

    Creamy fat-free vegan zucchini cornmeal polenta
  7. Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.

    vegan no-oil cornmeal polenta with zucchini

Recipe Notes

Stir in black beans before serving if you are looking to add a vegan protein.

Serving ideas, with:

carrots sautéed in water, add spinach and fresh dill when carrots are almost done.

kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  

a nice dark leafy greens salad.

cranberry sauce.

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 6th of recipe)
Calories 232 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 600mg 25%
Potassium 546mg 16%
Total Carbohydrates 43g 14%
Dietary Fiber 6g 24%
Sugars 4g
Protein 7g 14%
Vitamin A 5.4%
Vitamin C 29.1%
Calcium 3.4%
Iron 12.6%
* Percent Daily Values are based on a 2000 calorie diet.

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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*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* 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
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Super Summer-Time Pasta Salad

Course: Main Course, Pasta, Salad
Cuisine: Italian, Western
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 10 servings
Calories: 351 kcal
Author: Jeanette Whitten

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!

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!

Instructions

  1. 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.

  2. While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.

  3. 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.

  4. Add the drained black beans and olives. 

  5. Add frozen peas - it is important that they are frozen at this point because they cool the pasta.

  6. 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
  7. Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.

  8. Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Recipe 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 Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Meatless Marinara Sauce With Protein

Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil

Cover your Spaghetti and other favourite pastas with my family’s best healthy vegan fat-free marinara sauce.  Lentils and chickpeas make it thick, and full of iron, fibre and phytonutrients.  Add some spinach (fresh or frozen) to get a darker color, and more nutrition.

Oregano, basil, garlic and onion, are a beautiful Italian combination that has lasted centuries.  Modernize your greasy sauces of the past with this oil-free, meatless version of a marinara sauce, and fill your belly with fibre and taste at the same time.

Jump to Recipe

School is out here, and I just fed this sauce as leftovers for lunch to my daughters and their friend.  The friend made a point of complementing me about how tasty the sauce is.  Thanks for the feedback kid!  Now I share it with the internet…

This is a great whole-foods plant-based wfpb recipe for kids!

Please enjoy!

 
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Vegan Healthy Marinara Sauce on Spaghetti
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Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 servings
Calories: 354 kcal
Author: Jeanette Whitten

With lentils and chickpeas this no-oil vegan Italian tomato based spaghetti sauce recipe replaces a traditional meat based pasta sauce, with bold flavour!   I've tested it on many non-vegans and they don't even realize, except wonder why it is so fat-free and lean.  

Use this simple recipe as a dependable base and add additional items if you like, such as mushrooms or green peppers.

Ingredients

  • 375 g whole grain pasta whole wheat spaghetti is our favourite for this sauce
  • 540 ml can chickpeas drained
  • 540 ml can lentils drained
  • 2 garlic cloves medium
  • 796 ml can diced tomatoes with juice, or whole fresh tomatoes
  • 1 tsp oregano dried
  • 2 tsp basil dried
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 sweet onion white, medium, in chunks
  • 130 g frozen spinach thawed, nuggets work great
  • 156 ml tomato paste can

Instructions

  1. Put a large pot of pasta water on to boil.  No salt or oil are necessary.  No oil cooking, go!  Read more here about why we cook with no-oil.

  2. Drain canned lentils and chickpeas.  Consider reserving the juice (called aqua faba) in the fridge as an egg replacement for future baking - like for my VeganEnvy.com amazing chocolate birthday cake recipe.

  3. In a food processor - add drained chickpeas, drained lentils, garlic cloves, canned diced tomatoes (with juice), oregano, basil, onion powder, salt, onion chunks, and thawed spinach nuggets.  Blend on high until beans are no longer recognizable.

  4. I like to use frozen spinach nuggets, so I can easily portion out a little if I want - I always have some on hand in my freezer, like these ones.  I got them a Wal-mart.

    Frozen Spinach Nuggets
  5. Empty sauce into a medium sized pot on medium heat.  This sauce will splatter once it starts to bubble, so be prepared to cover it to protect your stove and yourself.  

    Blended lentils and chickpeas in vegan no-oil tomato sauce.
  6. Once the sauce is bubbling, reduce heat to low, stir, cover and let simmer for 5 more minutes so that the onion is cooked through.  

  7. In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.

  8. Once the the 5 min on the sauce is up, while the pasta is cooking, stir the tomato paste into the sauce.  The tomato paste makes the sauce thicker, so there is no excess liquid.  It also adds a lovely rich red color and taste.  Simmer a few more minutes or until pasta is ready.  

  9. Drain pasta and serve piled with generous portions of this delicious sauce!

    Plates of spaghetti with meatless vegan healthy tomato sauce.

Recipe Notes

Serving Ideas

Sprinkle with vegan parmesan cheese.

Vegetable side suggestions: steamed frozen peas and corn, broccoli, or Brussels sprouts.
Salad suggestion: spinach salad and balsamic dressing.

Bon Appetit!

 

Nutrition Facts
Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta
Amount Per Serving (1 / 8th of recipe with whole grain pasta)
Calories 354 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 650mg 27%
Potassium 941mg 27%
Total Carbohydrates 69g 23%
Dietary Fiber 11g 44%
Sugars 8g
Protein 18g 36%
Vitamin A 46.6%
Vitamin C 21.4%
Calcium 13%
Iron 38.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

Oil-Free Vegan Pesto White Sauce for Linguine and Asparagus

It is really easy to go dairy-free these days.  Us vegans are inventing more and more new ways to use healthy plant-based foods in traditional recipes.  Recently found out you are lactose intolerant?  This website is for you!  Look around…

For example, if you would like to have a milk-free sauce for your pasta, or maybe you are trying to lose weight and avoid fat – here is a vegan, creamy fat-free white sauce recipe to add to your bag of tricks.

It has pesto ingredients like basil, garlic, and lemon, but is no-oil, with healthy walnuts instead.   Did you know walnuts slowed the growth of cancer tumours in studies?  White kidney beans make it thick, you don’t need any flour – so it is gluten-free.

Forget about taking time stirring on the stove, this sauce is easier than that, blend the ingredients, and DONE.

This vegan white sauce recipe is better than alfredo sauce, I think you will find it very delicious and satisfying.

Jump to Recipe

 
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If you are in Canada – I recommend these products for your lemon and pepper, from Epicure.  Click image to view information.

Bring together the wonderful flavours of basil and garlic in a creamy pesto sauce, with fresh linguine, and crispy asparagus, for a healthy taste of Italy!

Image of creamy vegan white sauce with linguine pasta and asparagus on a plate.
Print

Wonderful White Bean and Walnut Sauce with Asparagus and Linguine

Course: Sauce
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 340 kcal
Author: Jeanette Whitten

This sauce has a pesto flavour and is simply delicious with basil, garlic, lemon and healthy walnuts instead of processed oil. 

It is so easy to make, and clean up, this vegan white pasta sauce takes only 5 minutes in a blender.

Linguine has more surface area than spaghetti, and will hold more sauce, so works very well and asparagus complements the lemon and pesto ingredients.

Ingredients

  • 375 g whole grain pasta linguine
  • 2.25 pounds asparagus
  • 540 ml white kidney beans
  • 1/2 cup soy milk or other unsweetened non-dairy milk
  • 1 tbsp basil
  • 2 garlic cloves cut in half
  • 1 tsp oregano
  • 1 tsp salt
  • 1/2 cup walnuts
  • 3 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • 1/4 cup water hot, from pasta cooking

Epicure Items

  • steamer Available in Canada only. There are many sizes, made from a durable silicone, these steamers are awesome.

Instructions

  1. Boil water and cook pasta according to package instructions.

    Image of linguini pasta boiling in a pot of water on the stove.
  2. Wash, cut off ends, and cut asparagus into 2 inch lengths.

  3. Microwave asparagus in a microwave steamer.  If you are in Canada, I recommend the Epicure steamers. See link in ingredients.

    Image of cut asparagus in a microwave steamer.
  4. In a high speed blender, blend white kidney beans with soy milk, basil, garlic cloves, oregano, salt, walnuts, nutritional yeast, lemon juice. 

    Image of vegan white pesto sauce ingredients in blender, before blending.
  5. Add hot pasta cooking water to warm and thin to desired consistency.

    Image of blended oil free vegan pesto white sauce made from white kidney beans.
  6. Drain pasta, plate with asparagus, and immediately spoon creamy pesto sauce over steaming pasta.  Or, if the pasta has cooled, microwave the sauce first in a small dish, to warm it, then spoon over and serve.

    Image of two plates of vegan creamy pesto linguine with asparagus

Recipe Notes

Serving Suggestions: fresh ground pepper and additional lemon juice.

Nutrition Facts
Wonderful White Bean and Walnut Sauce with Asparagus and Linguine
Amount Per Serving (1 / 8th of recipe)
Calories 340 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Sodium 305mg 13%
Potassium 739mg 21%
Total Carbohydrates 58g 19%
Dietary Fiber 8g 32%
Sugars 3g
Protein 18g 36%
Vitamin A 20.3%
Vitamin C 10.8%
Calcium 10.2%
Iron 35.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Lovely Lentil and Brown Rice Soup

Vegan Lentil and Brown Rice Soup With Tomatoes and Zucchini

Brown rice and lentils make for a chewy and filling base in this delicious soup, without any of the cholesterol or fat that meat has, and plant power means no acid reflux or indigestion either.

The tomatoes, basil, oregano, and thyme will fill your kitchen with comforting and inviting aromas.  If you don’t have zucchini, carrots also work well.

This vegan lentil rice soup is so easy to make, with only a single pot to clean up, yet looks and tastes complex and divine.

 
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Image of a close up of vegan lentil and brown rice soup in a large pot.
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Lovely Lentil and Brown Rice Soup

Course: Main Course
Cuisine: Western
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 297 kcal
Author: Jeanette Whitten

Soup can definitely be a meal, and this soup will nourish and delight with it's deliciousness.  

Ingredients

Instructions

  1. Add vegetable broth and water to a large soup pot on medium high heat.

  2. Add ingredients in order listed: lentils, brown rice, undrained can of diced tomatoes, chopped onion, diced celery stalk, minced garlic cloves, basil, oregano, thyme, bay leaf, parsley, salt and zucchini.

    Reducing heat to medium once bubbling.

  3. Once all ingredients are added, reduce the heat to low, cover, and simmer for 20 more minutes or until the lentils and rice are both tender.  Remove and discard the bay leaf.

  4. If necessary, thin the soup with additional hot broth or water or ice cubes when serving.

    Serve with fresh ground black pepper, salt to taste, and optionally whole grain crackers.

Recipe Notes

If you don't have zucchini, carrots also work well.

Nutrition Facts
Lovely Lentil and Brown Rice Soup
Amount Per Serving (1 / 8th of recipe)
Calories 297 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 782mg 33%
Potassium 901mg 26%
Total Carbohydrates 56g 19%
Dietary Fiber 17g 68%
Sugars 6g
Protein 16g 32%
Vitamin A 10.6%
Vitamin C 29.4%
Calcium 9%
Iron 29.9%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

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

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

Image of lazy vegan frittata, some with peas and some with spinach, in bowls.

Lazy vegan frittata with tofu, chickpeas, potatoes and spinach.  Oil-free.

This vegan eggless fat-free frittata might look a little sloppy, but it’s fast, and will make you feel happy.  In less than 30 minutes, you can dig into a comforting mess of potatoes, greens, chickpeas and tofu.

There are two sides of this dish, one has frozen green peas – for the kids, the other frozen spinach – for the adults.  Or, mix them together – you choose.

Jump to Recipe

 

Potatoes and chickpeas are becoming one of my favourite combinations, they are lick your lips delicious and satisfying.

Chickpeas are blended in this recipe, so you get the taste, but also get creaminess.

Nutritionally complete,

Lots of energy, vitamin C, and iron, in this stick-to-your-ribs, vegan meal.  With no oil or added fat, because nobody needs that.

A great fast vegan dinner recipe idea to try on a busy night.

A comfort bowl of yummy smooth, chewy, and chunky textures.

Kids love this recipe,

for it’s simple flavours and yellow color.

Image of Vegan lazy frittata with potatoes frozen green peas chickpeas and tofu in bowls.

How to make vegan lazy frittata

Start by dicing red or white potatoes, skins on, place in a large pot, and just-about cover with a layer of water.

Use a really wide medium-deep pan if you can.  It will cook faster.

Dice and cover the onions and potatoes with water.

The water prevents sticking, and cooks them perfectly.  The onions add flavour.

I love that I don’t have to peel the potatoes for this easy vegan spinach frittata.

Image of diced potatoes, with skins on, covered by a thin layer of water, cooking in a large wide pot, for lazy Vegan frittata recipe.

Turmeric provides the color.

Blend tofu, chickpeas and garlic cloves until smooth with turmeric for color.

 

Add water or unsweetened non-dairy milk to thin.

Image of blended tofu and chickpeas in a food processor for lazy Vegan frittata.

Turmeric is a wonder food in many ways.

  • Less than a teaspoon a day of turmeric appears to significantly lower the DNA-mutating ability of cancer-causing substances.
  • Turmeric is very helpful for people with rheumatoid arthritis – curcumin (found in turmeric) was more effective in alleviating pain for RA sufferers, compared to the leading drug of choice.

See here for more studies on positive effects of turmeric.

Good reasons to cook with turmeric, right?

Combine

Before the liquid has evaporated from the potatoes – but once they are done cooking – turn the heat to low.

Add the tofu, chickpea blended mixture to the potatoes and onions, and combine.

 

Image of stirring the tofu chickpea mixture into the potatoes, on the stove, for the lazy Vegan frittata recipe.

Add the mushrooms,

smooth flat, put the lid on, cook for 5 minutes on low.

Stir to prevent burning.

 

Add the spinach, and frozen peas.

Still on low, cook, covered for 5 more minutes.

Image of spinach with the vegan lazy frittata with mushrooms.

Potatoes are my daughter Amber’s favourite starch, I agree, potatoes are so good.

They taste great with the creamy tofu/chickpeas, the spinach and the mushrooms.

Nice combination.

Enjoy the potato goodness in this easy vegan dinner dish! 🙂

Image spinach vegan lazy potato frittata with mushrooms in a bowl.

 

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Vegan lazy frittata eggless
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Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

Course: Main Course
Cuisine: Egg Free, Italian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8
Calories: 292 kcal

This is true vegan comfort food.  It may look a little sloppy, but is so easy to mix together and enjoyable to eat from a bowl.  

Fill yourself with tasty energy with this vegan, lazy fat-free healthy frittata.

Change number of servings and recipe will adjust.

Ingredients

  • 8 red potatoes diced, skins on, medium
  • 1 onion medium, sweet white, diced or blended
  • 350 g firm tofu block, extra firm, not pressed use it's water too
  • 2 garlic cloves, medium
  • 540 mL chickpeas can drained
  • 5 mL turmeric powder, ground
  • 5 mL salt
  • 284 mL mushrooms can sliced, drained, or fresh mushrooms
  • 300 g spinach chopped, frozen thawed, or fresh
  • 1.5 cups green peas frozen
  • 1/2 cup soy milk unsweetened, or water, as needed for blending, or other unsweetened non-dairy milk

Instructions

  1. Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.

  2. Blend or food process the tofu with it's water, chickpeas, turmeric, garlic cloves and salt. Add unsweetened non-dairy milk or water 1/4 cup at a time, to thin so you can process it until smooth.  

  3. Microwave frozen spinach to thaw.

  4. Before all the water evaporates from the potatoes, when they are still wet, turn down to low and stir the tofu mixture and drained mushrooms into the potatoes.  Spread the mixture evenly.

  5. Cover and cook on low for 5 minutes. Watch for burning, stir frequently.  A thin brown crust may form on the bottom. You can scrape this up fairly easily when cleaning up.

  6. Stir frozen green peas and thawed undrained spinach into the mixture, cover and cook for 5 more minutes on low until heated through.  I keep them separated - stirring the green peas on the kids side of the dish, and spinach on the adult side.  You can mix them together if you choose.

  7. Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition Facts
Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Amount Per Serving (1 tenth of recipe)
Calories 292 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 817mg 34%
Potassium 1554mg 44%
Total Carbohydrates 54g 18%
Dietary Fiber 10g 40%
Sugars 7g
Protein 14g 28%
Vitamin A 75%
Vitamin C 49.9%
Calcium 11.5%
Iron 28.3%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

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

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

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

 
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Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Vegan Lasagna

Whole Foods Plant Based Vegan Lasagna With No-Oil (High Nutrition, Low Calories)

This wfpb no-oil vegan lasagna is based on traditional Italian lasagna, but with a vegan cottage cheese / vegan ricotta substitute, made from tofu, basil, and lemon juice.

Fast vegan lasagna recipe that only needs 20 minutes to cook in the oven.

Need a vegan dinner recipe that is great for non-vegans too?

I have served this lasagna many times to non-vegan friends, to rave reviews. Vegetarian lasagna is a dish people are familiar with.

Jump to Recipe

This is the best cheese-free, meatless, vegetarian lasagna recipe I’ve made.

I make lasagna all the time, it’s one of our family standard meals, when I have 90 minutes.  I’ve tried many, many vegan variations, this one is our favourite.  The reason is because of extra noodles, and the zucchini gives it more bulk.  It’s not runny, but has a perfect sauce consistency.  Using blended diced tomatoes and tomato paste makes a nice dark red, thick, tasty, and healthy, sauce.

Tomato paste is LOADED with antioxidants (fight aging, prevent cancer, reduce inflammation, promote healing).

There was even a study that showed people’s sunburns healed faster when they ate tomato paste daily.

See Preventing Skin Cancer from the Inside Out video.

As long as you have a food processor,

you can cook this healthy lasagna really fast – it is easy to make, think about how you can relax while it cooks in the oven.

If you don’t have a food processor, and you have mad knife skills, please try it anyways, and let me know in the comments how you made out?

Double Pasta Noodle Layers

Watching my kids pick noodles out of lasagna (to eat first) inspired me to use double layers of pasta in this recipe, so that there is more pasta for a satisfying meal and to get a great consistency.  I have added the zucchini to balance out that extra starch, so you are also getting more vegetables.

I am sure this recipe will be popular with kids and your non-vegan friends too.

Lasagna in pan with salad

Plan to have 20 minutes to bake the vegan lasagna in the oven and about 70 minutes to cook your whole grain noodles and assemble the layers.

You can get this lasagna done in 1 1/2 hours – about 90 minutes.

Sprinkle the lasagna generously with almond flour and then salt and garlic powder – looks just like parmesan!

Zucchini whole

This vegan lasagna calls for spinach, lemon, and garlic in the tofu ricotta layer.

Zucchini and tomato paste give the tomato sauce more substance, it is thick, and italian seasoning adds great flavour.

Why Olive Oil Isn’t a Health Food

Most italian recipes call for oil, and most people have heard and read that olive oil is healthy.    In this NutritionFacts.org video, Dr. Greger looks at the research on how olive oil affects artery function.  Check it out.

All oils, including olive oil and coconut oil, have been shown to cause a constant and significant decrease in artery function after meals.

Inflammation increases, and blood vessel flow decreases in your body when you eat any fat, including olive and coconut oils.

Oils hurt our arteries and increase inflammation in our body.  Inflammation leads to disease.

Eating vegetables restores artery function,

since olive oil is often consumed with vegetables – in a salad for example – there can be a positive effect when eating oil, because of the vegetables – despite the oil.

Physicians studying heart disease and plant based diets recommend you skip the oil,

and just eat the vegetables – and you will have much improved arterial function.

 

Eat nuts and seeds instead

These physicians also recommend you eat an ounce daily of whole nuts and seeds to get the oils/fats you need – delivered in a food, not from a factory – the way nature intended!

Walnuts and almonds
lasagna pan rinsed - no soap

Because this lasagna has no oil, no meat and no cheese, there is no grease, no oils when you are done.

The empty pan here is after I simply rinsed it with water – no soap required.  Squeaky clean.

Think how clean this makes the inside of our bodies as well – no clogged arteries, no blocked blood flow to our brains or other important body parts (um, men).

Enjoy this lasagna with your family, it is a great meal to add to your regular routine, and because it has no added oil, it is a good way to keep your arteries clean and functioning well,  preventing heart disease in your children and yourself.

Eat this regularly and your cardiovascular system will be in peak condition for you to run a marathon. 🙂

 

whole grain vegan lasagna whole foods plant based recipe
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Vegan Lasagna - With Tofu Spinach Zucchini and No Oil

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 1 hour 10 minutes
Cook Time: 20 minutes
Total Time: 1 hour 30 minutes
Servings: 8 servings
Calories: 270 kcal
Author: Jeanette Whitten
This is a great healthy vegan, delicious, vegetable lasagna with no oil.  

Make in a 9 x 13" open casserole dish (no lid or foil required).

It uses tofu and spinach as a quick and easy ricotta cheese substitute. It tastes like a traditional Italian lasagna, except it is low fat, high fibre and not full of cholesterol.  

The zucchini makes it so colourful, and so good for you! 

Even if you have never made lasagna, you can succeed with this simple basic lasagna 101 recipe.

Ingredients

Noodles

  • 13.22 oz pasta whole grain 18 lasagna noodles - 6 layers of 3 noodles, to make GF use gluten free noodles

Tomato Sauce

  • 28 oz can diced tomatoes or fresh tomatoes
  • 5 .5 oz tomato paste canned
  • 1 onion small, I use white sweet onions, or use green onions to make this low FODMAP
  • 4 cups zucchini about 2 medium to small, about 4 cups, chopped in big chunks
  • 2 tbsp Italian seasoning Such as Club House brand - it includes salt
  • 2 tbsp nutritional yeast optional

Tofu Ricatta

  • 12.35 oz extra firm tofu 350 g package
  • 2 garlic 2 small or 1 large garlic clove, minced
  • 10.58 oz frozen spinach chopped, thawed and drained
  • 2 tbsp lemon juice
  • 1 tbsp sugar a bit of sweet is key to making the vegan ricotta taste like real ricotta
  • 1/2 tsp salt
  • 1 tbsp dried basil or 1 cup chopped fresh basil

Optional

  • 4 tbsp almond flour or 2 tbsp nutritional yeast, for sprinkling on top. We prefer almond flour, it looks like parmesan.

Instructions

  1. Preheat oven to 350° F (175° C) on convection bake.  You will need a 9 x 13" uncovered casserole dish.

  2. In a large pot, start water boiling.  No need for salt or oil.

Prepare the tomato sauce

  1. In a food processor, add the diced tomatoes, tomato paste, onion, zucchini chunks, Italian seasoning and nutritional yeast. Process until in small pieces, but not fully blended.  Add salt, to taste, if your Italian seasoning is salt free.

  2. Pour the tomato sauce into a medium saucepan on the stove, bring to a simmer. Cover, and cook until the tofu ricotta mixture is ready.

  3. Rinse the food processor out (no oil means no soap required!)

Prepare the tofu ricotta

  1. Thaw the frozen spinach in the microwave for a few minutes.  You can leave it in the package, put it on a plate to catch any drips.

  2. This is a good time to add the 18 whole grain lasagna noodles to the boiling water. Sometimes I add a couple extra noodles in case any get ripped.

  3. In the food processor, add the extra firm tofu, garlic, thawed spinach, lemon juice, sugar, salt, and basil. Blend until lumps are gone.

Assemble the lasagna in this order: sauce, noodles, sauce, double noodles, tofu ricotta, double noodles, sauce, noodles, sauce

  1. Spread 1 cup tomato sauce on the bottom of the casserole dish.

  2. Place 3 noodles (single layer)

  3. Spread 1 cup tomato sauce over the noodles

  4. Place 3 noodkes

  5. Place a second layer of 3 more noodles (double noodle layer).  Kids love this.

  6. Spread all the Tofu ricotta over the double noodle layer.

  7. Place 3 noodles.

  8. Place a second layer of 3 noodles (double noodle layer)

  9. 2 cups tomato sauce

  10. 3 noodles (single layer)

  11. Top with the remaining 1.5 cups sauce and spread evenly.

  12. Spread 4-5 tablespoons of almond flour generously over top, (it looks like parmesan), then sprinkle with garlic powder and salt.  Also you could use my Vegan Parmesan Cheese over top, or nutritional yeast. 

  13. Bake in preheated convection oven for 20 minutes until bubbling

Recipe Notes

Enjoy with a salad!

Nutrition Facts
Vegan Lasagna - With Tofu Spinach Zucchini and No Oil
Amount Per Serving (1 / 8th of recipe)
Calories 270 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 494mg 21%
Potassium 984mg 28%
Total Carbohydrates 51g 17%
Dietary Fiber 5g 20%
Sugars 7g
Protein 15g 30%
Vitamin A 99.1%
Vitamin C 36.2%
Calcium 15.9%
Iron 31%
* Percent Daily Values are based on a 2000 calorie diet.

heart failure

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.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

Image of Creamy Tofu Pasta Sauce with Zucchini and Tomatoes

This recipe is a Creamy Tofu Pasta Sauce, with Garlic, Zucchini, Spinach & Tomato.  It is a fast, easy vegan dairy-free cream sauce that is high protein, healthy, and low fat because, like all my recipes, it is delicious without oil.

This fast tofu pasta sauce dinner only takes 30 minutes to make.

Use soft silken tofu to make a creamy, tomato and zucchini pasta sauce for dinner that is oil free and nut free.

Jump to Recipe

If you like garlic, tomatoes and creamy sauces you will like this simple pasta dish.  It is an easy and quick vegan recipe for beginners and experienced cooks alike.

This tofu pasta sauce has a flavour that is fantastic, and works with vegetables other than zucchini too.

Add spinach in the last step for a true vegan experience.  Don’t forget the lemon!

close up with spinach

Is Traditional White Cream Sauce Fattening?

Did you know?  Making a tofu pasta cream sauce from 600 g silken tofu instead of the equal 2 1/2 cups dairy Half & Half cream (considered low-fat cream) reduces calories from 787.5 to 270 calories.

Using soft tofu in your pasta sauce instead of half and half cream reduces fat from 69.5 grams to  15 grams.

And, if you made a white sauce with flour, skim milk and 4 Tbsp of butter you are getting even more fat – 2.5 cups of that sauce would be 905 calories and 65 g of fat.

So, stick with us healthy vegans here, and choose to keep your blood flowing to your brain without blockages.

Choose 15 grams of fat in this low fat, healthy tofu pasta sauce recipe without oil, vs. 65 grams of fat with traditional pasta sauces.

 

So, YES, dairy white sauce is fattening.

Plus, tofu is cholesterol free, dairy is full of cholesterol.

You can make this fast dinner recipe in the time it takes you to boil the pasta.

Image of whole grain whole wheat pasta boiling
Image of canned diced tomatoes and zucchini in the large pot

Pre-chop your vegetables and add them to a large pot.  Add the tomato paste and stir.

Image of adding the tofu based pasta sauce, it looks very white and creamy, but is dairy-free.

Blend the silken tofu and once creamy, add it to the vegetables.

 

New to using tofu?  Read all about silken tofu in my All About Tofu post.

 

 

Stir in cream sauce

Stir the tofu pasta cream sauce until completely combined.

 

Image the tofu based pasta sauce completely stirred in to the penne pasta.
Image of spinach melted in with the creamy tofu pasta sauce and whole grain penne.

 

Add spinach and stir to melt it into the pasta just before serving.

 

You don’t need to cook the spinach longer than a few minutes.

Voila!

While this vegan tofu pasta sauce recipe has no oil and is low-fat it will fill you up quite quickly.  It has a good amount of protein, and is full of nutrition that you need to be healthy.

It is a creamy, light, and delicious, dairy-free tofu pasta sauce dish, that is very satisfying, and nutritious, definitely a great vegan meal. 🙂

 

 

Vegan Creamy tomato zucchini pasta penne tofu soup
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Creamy Tofu Pasta Sauce with Garlic, Zucchini, Spinach & Tomato

Course: Main Course, Pasta
Cuisine: Italian, Vegan
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8 people
Calories: 276 kcal
Author: Jeanette Whitten

Make this vegan creamy low fat and healthy tofu pasta sauce dish with silken tofu for a completely satisfying, easy, fast and delicious high protein dinner.  Optionally, stir in fresh spinach, just so it wilts and melts, then serve with generous squeezes of refreshing lemon juice.  

It only takes 30 minutes to make and is flavourful!

No oil, but creamy.  Dairy free of course.

Ingredients

  • 13.5 ounces whole wheat penne pasta 375 g whole grain, or other short cut pasta
  • 8 zucchini small, cubed - a bagful from Costco
  • 5 garlic cloves - medium, minced
  • 1 teaspoon salt 5 mL
  • 1 red pepper sliced
  • 1/2 jalapeno pepper diced, or 1 tsp black pepper
  • 4 tablespoons tomato paste 60 mL or 1 small can
  • 28 ounces can diced tomatoes 796 mL large can, with juice
  • 22 ounces silken tofu soft, 2 packages, amazon.com
  • 6 cups baby spinach 180 g fresh and packed, 1 bag
  • 1 lemon 2 Tbsp juice or more, freshly squeezed

Suggested Toppings

Instructions

Assemble Ingredients

  1. Assemble your ingredients, open cans so you can add ingredients easily, this dish comes together very quickly.

Boil Pasta

  1. Put on a medium pot of water to a boil for the pasta. Cook the pasta according to package directions while you make the veggies and sauce. 


Prepare Vegetables

  1. Cube the zucchini. Mince the garlic cloves.

  2. Heat a large pot to medium heat, add the cubed zucchini, garlic, and salt, and stir.  Moisture will come out of the zucchini - it shouldn't burn.  If it gets dry add water a tablespoon at a time to moisten. 

  3. Slice the red pepper, and dice the jalapeño, if using. Remove the seeds if you don’t like things too spicy! 


  4. Once the zucchini has slightly softened, add the peppers.  Stir for 2 minutes.

  5. Add the tomato paste and stir to coat the vegetables.  Your pasta should be almost done. 

  6. Stir in the undrained diced tomatoes.

Blend Tofu

  1. Blend the silken (soft) tofu in a small blender until it looks like sour cream, and stir into the vegetables.    

Combine and Add Spinach

  1. Drain the pasta and add the hot pasta to the vegetables and sauce.

    Taste for salt, add more if required.

  2. Once bubbling, turn off heat, stir in spinach leaves just so they wilt, and serve.

    Squeeze liberal amounts of fresh lemon juice on each serving.

Recipe Notes

While the pasta is getting comfortable with it's new saucy partner, gather up any toppings you want to use.  

Like vegan parmesan cheese for sprinkling, additional diced jalapeño, and toasted pine nuts.

Enjoy your creamy, vegan, saucy vegetables and pasta!

Nutrition Facts
Creamy Tofu Pasta Sauce with Garlic, Zucchini, Spinach & Tomato
Amount Per Serving
Calories 276 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Sodium 534mg 22%
Potassium 1102mg 31%
Total Carbohydrates 47g 16%
Dietary Fiber 8g 32%
Sugars 11g
Protein 14g 28%
Vitamin A 64.3%
Vitamin C 97.2%
Calcium 11.8%
Iron 18.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Inspired by: http://funnyloveblog.com/2013/02/18/pasta-with-zucchini-and-tomato-cream-sauce/

 

Image of the funny vegan meme "I've Got 99 Problems and Protein Ain't One. Sincerely, Vegans Everywhere".

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

Image of vegan pizza, with focus on the crust. Pizza has vegan sausage, mushrooms, black olives, pineapple, and green peppers with homemade fast no rise whole wheat crispy and delicious pizza crust.

Whole-Foods Plant-Based Pizza Crust in 30 Minutes – wfpb

Food processor, no-rise, fat-free pizza dough recipe that is great for kids.  Sugar-free too.

This homemade vegan pizza recipe from whole wheat flour, might sound like a tasteless hippie food, but it is NOT.   Make this pizza dough and wow everyone because it tastes so much better than a preservative filled store-bought pizza crust.

 

Facts about this fresh whole-grain pizza dough:

  • kids love it,
  • men love it,
  • women love it,
  • ok people love it,
  • make in your food processor,
  • no waiting for dough to rise,
  • dried prunes instead of oil (moist!),
  • dates instead of sugar, and
  • homemade vegan parmesan cheese (almonds or almond flour), baked right in the crust.

The crust stays moist and chewy, but crispy on the edges and bottom, this healthy, vegan pizza crust, tastes really, really, good.  It is sweet and salty and complements the toppings perfectly.

RISING IS NOT NECESSARY WITH THIS VEGAN PIZZA RECIPE.  Just needed to repeat that.

Nutrition Facts
FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free
Amount Per Serving (1 slice (8 slices per pizza))
Calories 120 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 293mg 12%
Potassium 169mg 5%
Total Carbohydrates 24g 8%
Dietary Fiber 4g 16%
Sugars 2g
Protein 5g 10%
Vitamin A 0.4%
Calcium 1.3%
Iron 6.3%
* Percent Daily Values are based on a 2000 calorie diet.

Jump to Recipe

Be serious about your health – feel good, fight cancer, prevent heart disease, and stay slim, by taking charge of your pizza.  One of the most unhealthy and common meals.  Feel and look great tomorrow, eat plant-based low-fat high-fibre pizza today.

It is easy to make your own vegan whole-foods plant-based no-oil pizza crust!

I had no idea, I’ve been buying crusts forever, not really happy with them, but you know, we wanted to eat pizza!  Now my family loves pizza even more!

This vegan pizza dough barely needs kneading and it is no-rise dough.  You can make a whole-foods plant-based pizza faster than calling for pizza delivery – and you know exactly what is in it.  

Recruit people to help you chop some beautiful toppings, and use your food processor for them, because that is the most time consuming part of making this.

Pre-made crusts are full of oils and preservatives.

You have to wonder what kind of crazy preservatives are in packaged crusts to keep them on the shelf for weeks without spoiling – that is not good for you!

Any store crusts I can find have very little fibre, are made with refined grains, and are high in calories from fat and contain so many preservatives.

This crust will not give you a stomach ache, it won’t bung you up, it contains no greasy fat, no preservatives.

Here is some information I compiled about How to Judge the Healthiness of Grain Products.

My daughter took some slices in her lunch and sent me this text about the pizza.

I like spices… 🙂

We make vegan pizza from scratch every couple weeks now, because this dough is so scrumptious.

Everyone loves it!

Teenagers need pizza like this, and so do adults.

I read somewhere that typical teenagers eat pizza so frequently they are getting like 25% of their calories from pizza now.  That is BAD news for their insides and future health.

Don’t you agree?

3 Steps to Make Fast Healthy Vegan Pizza

See the actual recipe below – but here is an overview.  Jump to Recipe

Combine the vegan pizza dough ingredients with your food processor,

use a rolling pin to roll out two large and thin crusts (which is a fun skill to learn).  Put the pizza crusts on stoneware for best results.  A pizza stone or rectangle stone work really well.  Or use whatever baking sheet you have!

Add lots of vegan toppings to the raw dough.

Great healthy vegan pizza toppings start with oil free, 100% tomato sauce from a can, sprinkled generously with Italian seasoning.

Add sliced Tofurky ham, or spicy vegan sausages (my favouite on pizza),  diced spinach, frozen and food processed pinepple, yellow and green peppers, halved cherry tomatoes, and black olives.

Bake for 10 – 12 minutes, until the edges are dark

and you have two seriously awesome wholesome pizzas.

I just ate some of our pizza leftovers,

and this pizza crust keeps really well in the fridge, it did NOT go soggy.

Whoop!  Here is how you can make it!

Vegan whole-wheat quick-rise no-oil pizza crust
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FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free

Course: Main Course
Cuisine: Dairy Free, Egg Free, High Fibre, Italian, Vegan, Whole Foods
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 16 pieces
Calories: 120 kcal
Author: Jeanette Whitten

This whole-foods plant-based pizza dough recipe uses prunes and no-oil.  It comes together quickly, and bakes to a perfect crispness with a wonderful flavour.

Use a rolling pin, and roll out thin and evenly, otherwise the crust will be too bready.

Yield: Pizza dough for two large 14 inch (35.5 cm) diameter rounds, or two 11” x 14” (28 cm x 35.5 cm) baking sheet rectangles.

Ingredients

Wet Ingredients

  • 1 1/3 cup water hot from the tap
  • 1.5 ounces prunes 4 dried prunes
  • 1.5 ounces dates 4 dried dates or 1 Tbsp raw sugar like coconut sugar
  • 2 1/4 teaspoon yeast rapid-rise or instant, 1 envelope

Dry Ingredients

  • 3 1/2 cups whole wheat flour whole wheat bread flour or regular whole wheat flour - measure exactly
  • 2 tbsp almond flour 30 mL ground into flour before adding, or packaged almond flour
  • 2 tbsp nutritional yeast 30 mL
  • 1 tsp garlic powder 5 mL
  • 2 teaspoons salt

For sprinkling on the baking sheet

  • 1 tbsp cornmeal prevents sticking, tastes good

Instructions

  1. Preheat oven to 500° F (260° Celsuis).  Convection oven: use top and middle racks to bake 2 pizzas at once.  

  2. Sprinkle cornmeal on a pizza stone/baking sheet or use a silicone mat or light cooking spray to prevent sticking. 

    Rectangle stoneware great for pizza
  3. Blend the hot water, dates (or sugar), and prunes in a small high speed blender.   

  4. Whisk the prune/date water, and quick rise yeast together in a liquid 2 cup measuring cup (so you can pour it into a running food processor later).  If you use dates it will just barely fit in a 2 cup.  With sugar about 1 2/3 cup.

  5. Allow yeast mix to grow and puff up for 5 minutes. 

  6. Pulse flour, almond flour, nutritional yeast, garlic, and salt, in the food processor until combined. 

  7. Slowly pour the yeast water mixture into the running food processor and run for about 2 minutes, until a shaggy ball forms.  It should be sticky, but dry enough to pick up without it sticking all over your hands, add water or flour, if needed, to adjust (hopefully not).  Flour on your work surface can make it less sticky too.

  8. Remove the pizza dough and separate into two equal balls.  Place one dough ball at a time onto a heavily floured work surface and quickly knead a few times until it comes together.  

  9. Use a rolling pin to roll the dough into a round about 14 inches in diameter, or a 11” x 14” (28 cm x 35.5 cm) rectangle/oval shape to fully fit your baking sheet.  For best results, roll the dough out as thin and even as reasonably possible.  Aim for 1/2 inch even thickness rather than a perfectly round shape.  Spread it to the edges of your pans.  Pinch dough under around the edges to make them thicker and give a grip to grab onto.

  10. Add sauce and toppings right up to the edges.  Exposed crust will get very crispy.  Use a generous amount of toppings!  
    vegan pizza faux meat toppings
  11. We like vegan low-fat spicy sausage on our pizza like this one from Yves:

  12. Our pizzas look like this before we put them in the oven.

    vegan pizza full of wfpb pizza toppings ready for the oven
  13. Bake 10 - 12 minutes, on the top racks until the exposed crust is a medium brown and is crispy.

    cooked vegan wfpb pizza crust
  14. Watch closely and remove from the oven right away if you see or smell toppings or the crust burning. 

    Vegan wfpb Pizza Slices
  15. Customize your pizza for your family's preferences!

    Vegan Ham and Pineapple Pizza

Recipe Notes

Dates or applesauce might work instead of the prunes, but I bet they wouldn't be as good for creating a moist softness.  The prunes are like magic.

Topping ideas:

To save time, food process your toppings and spoon over!

  • Tomato sauce, oil free from a can sprinkled with Italian seasonings.  
  • Blend fresh spinach into tomato sauce for extra nutrition and a rich dark colour. 
  • Peppered Tofurky sandwich slices, cut into triangles.
  • Vegan spicy sausages.
  • Spinach, chopped 
  • Olives
  • Frozen pineapple
  • Green pepper
  • Mushrooms

We eat this pizza weekly lately, it's a real hit with the whole family.  

 

Nutrition Facts
FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free
Amount Per Serving (1 slice (8 slices per pizza))
Calories 120 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 293mg 12%
Potassium 169mg 5%
Total Carbohydrates 24g 8%
Dietary Fiber 4g 16%
Sugars 2g
Protein 5g 10%
Vitamin A 0.4%
Calcium 1.3%
Iron 6.3%
* Percent Daily Values are based on a 2000 calorie diet.

 
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Image of a Vegan cartoon - "I don't get it, when I worked at the chocolate factory everyone wanted a sample of the end of the tour." Thanks for visiting the sausage factory.

Acknowledgements

The fast and easy no-rise inspiration comes from: Cookie and Kate.

The prunes instead of oil inspiration comes from Youcef Banouni.

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.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

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.

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.  

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.

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!

*Sweet* Sweet Potato Fries – wfpb no-oil

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

Italian Cornmeal Zucchini Polenta – 20 minutes

Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

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.

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.

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.

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.

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!

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.

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.

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

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.

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.

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.

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!

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.

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.

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.

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.

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.

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.

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 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...

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.

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.

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.

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.

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

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

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!

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.

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.

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!

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.

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

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

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!

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!

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.

Learn About the VeganEnvy Diet

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 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.

That Meat is Not Giving You Muscle

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

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.

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 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...

Mission Statement for VeganEnvy

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

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...

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 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.

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

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

 

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