Green Bean Casserole

Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

I asked my mother the other day, what is the best way to cook green beans?  They can be tough and chewy if you try to steam them in the microwave, but can be limp, soggy, and watery if you boil them on the stove.  She agreed.  We weren’t sure.

How about baked green beans in a vegan casserole?  Sounds like a great dinner idea.

Apparently green bean casserole is a thing.  I needed to try it, and after testing it out, green beans in a casserole is my favourite way to cook green and yellow beans.

First you blanch the beans in salted boiling water for 5 minutes, then bake them in the casserole for 20-25 minutes in a rich savoury bubbling lentil gravy sauce.  The result?  Tender, flavourful green beans, really nicely done.  Sprinkle them with toasted croutons and almonds before baking, and you get a combo of crunchy, soft, and creamy textures, plus flavours of a holiday meal like Christmas or Thanksgiving.  Quite a delight.

Because of the homemade toasted bread croutons, and the rich lentil gravy base, this classic Thanksgiving side dish could be a light main course on a regular night, lots of protein here.  But, if you are like us, you probably will crave more carbs, so consider serving it with mashed potatoes and cranberry sauce, or my tomato parsley quinoa salad.

I think you should try making a warm and nicely textured green bean casserole too, the beans will be not too tough, and not too soggy, they will be just right.

Hopefully you choose this whole-foods plant-based green bean casserole recipe to try first. 🙂

FODMAP recipe rating – this is a low FODMAP recipe except for the croutons – use wheat free bread to make low FODMAP croutons.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 300mg 13%
Potassium 314mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 13.6%
Vitamin C 14.8%
Calcium 8.5%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

Whole-foods plant-based Green Bean Casserole
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Green Bean Casserole With Croutons

Course: Main Course, Side Dish
Cuisine: Vegan, Western
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Servings: 7 servings
Calories: 135 kcal
Author: Jeanette Whitten

Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.

This recipe is easily adjusted to be low FODMAP by using gluten free bread.

Ingredients

  • 24 oz green beans fresh or frozen
  • 4 cups Brown Lentil Gravy prepared, see recipe
  • 8 slices wheat bread or gluten free bread
  • 1 tbsp green onions chopped fresh or chives
  • 1 tsp sage chopped, or dried
  • 1 tsp thyme leaves chopped, or dried
  • 1 tsp rosemary chopped, or dried
  • 3 tbsp almond flour or blended or crushed almonds
  • 1/2 tsp salt
  • 1/8 tsp black pepper freshly ground

Instructions

  1. Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.

  2. Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 

    Blanched Green Beans
  3. Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.

    Low FODMAP Lentil Vegan Gravy
  4. Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  

  5. Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 

  6. Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.

    Homemade Croutons
  7. Top beans with the croutons, and sprinkle the herb mix overtop. 

  8. Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.

    Vegan Green Bean Casserole Topping

Recipe Notes

Fresh herbs add amazing flavour, but dried herbs work also!

Adapted from Tyler Florence.

Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 300mg 13%
Potassium 314mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 13.6%
Vitamin C 14.8%
Calcium 8.5%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Cranberry Apple Coleslaw

Healthy Cabbage Coleslaw Recipe – Whole-Foods Plant-Based No-Oil

One of my new behaviours in 2017 is to eat a salad for lunch or supper most days.  When I do this, I stay slim and have more energy and need less sleep.  How often do you eat salad?

Plant-based doctors recommend we eat cruciferous vegetables like cabbage, broccoli, brussels sprouts or cauliflower daily to prevent cancer.  Coleslaw is a tasty, refreshing and easy way to eat cabbage – a proven cancer fighting food.

The dressing I recommend is my Creamy Coleslaw Vinaigrette. I have included the nutrition facts from the salad and the dressing for you to see.

Coleslaw is great for picky eaters like kids, many kids like coleslaw plain without dressing.  Try offering some plain to your kids (if you have any) or put some aside before you add the dressing.

Coleslaw keeps for a long time in the fridge, it’s great for school and work lunches.

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg 2%
Potassium 288mg 8%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 1g 2%
Vitamin A 113.8%
Vitamin C 10%
Calcium 4.9%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

healthy vegan apple cabbage salad
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Cranberry Apple Coleslaw

Course: Salad
Cuisine: High Fibre
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 8 servings
Calories: 105 kcal
Author: Jeanette Whitten

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.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.

I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  

Ingredients

  • 4 cups red apples red, shredded
  • 4 cups chinese cabbage raw, shredded. Click link to view a picture of Chinese Cabbage. You can use regular green or red cabbage too. I used Chinese Cabbage because it is a bit softer to chew, and easier for me to digest raw.
  • 2 cups carrots raw, shredded
  • 1 cup dried cranberries or raisins, reduce to 1/2 cup for weight loss diets.
  • 2 celery stalks sliced and diced

Instructions

  1. healthy vegan coleslaw dressing low-fat
  2. Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.

  3. Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.

  4. Add dried cranberries or raisins.  

    chopped vegan coleslaw wfpb
  5. Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.

    pour creamy vegan coleslaw salad dressing wfpb
  6. Serve immediately, or refrigerate for 30 minutes first.  

    creamy vegan apple cabbage coleslaw

Recipe Notes

Coleslaw keeps well for days in the fridge.  

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg 2%
Potassium 288mg 8%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 1g 2%
Vitamin A 113.8%
Vitamin C 10%
Calcium 4.9%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
 
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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.

 

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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.

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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*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

creamy tangy sweet vegan coleslaw dressing from tofu
Print

Creamy Coleslaw Vinaigrette Dressing

Course: Salad, Sauce
Cuisine: Dresssing
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 84 kcal
Author: Jeanette Whitten

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...

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.

Instructions

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

  1. 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.

  2. 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. 

  3. Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

Blend Dressing

  1. While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.

  2. Add toasted pecans and blend.

    healthy vegan coleslaw dressing low-fat
  3. Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.

    vegan healthy salad dressing vinaigrette
  4. Mix, and serve.

    creamy vegan apple cabbage coleslaw
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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.

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Green Vegetable Medley Pasta Soup (Dad’s Soup)

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Irresistible Peanut Butter Cookies

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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
Print

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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Learn About the VeganEnvy Diet

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

 

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Click here to EXPLORE

Get surrounded by vegan LOVE.  

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Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Healthy Vegan Pear Fruit Crumble – No-Oil, Fat-Free

Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and easy to make oil-free.  Here, I used almond flour and ground cashew nuts in the crumble topping.  It tastes decadent.  Lemon juice is a perfect binder, it makes the topping clump together and become crumbly, crispy, and tasty fruit topping.

Whole-Foods Plant-Based Fruit Crumble/Crisp Topping

You can use this wfpb topping for apple crisp, berry crisp, or other fruits too. I just made a crabapple crumble with it, I swapped apple pie spice for the ginger.  Tastes great.

In this recipe, I added ginger – it is lovely with pears, and did you know studies found ginger is a very effective pain-killer?  Especially for migraine headaches and menstrual cramps.  A teaspoon a day of ginger powder does the trick, takes the pain away plus tastes great added to tea.

For more information about spices and how they heal us, check out this book:

How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

This book has a great deal of science based information about foods that have been proven to prevent and reverse disease.

(Canada link) (US link)

And enjoy pears in this delicious homemade dessert or snack!

 
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Get FREE healthy vegan information and recipes!

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Healthy Vegan Pear Crumble
Print

Ginger Pear Crisp

Course: Dessert, Snack
Cuisine: Western, Whole Foods
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 10 servings
Calories: 300 kcal
Author: Jeanette Whitten

This whole-foods plant-based oil-free pear crisp recipe is incredibly simple to make, and very tasty.  The crumble remains crisp, not soggy, it is pleasurable to eat slightly crunchy topping with the soft pears.

Different varieties of pears have different flavors and textures, each could lead to an entirely different finished pear crumble. For this recipe, I used Packham Pears from Australia. They are green and hard, and don't seem to ripen much, so I thought they would be great for baking. 

Pears are naturally sweet and transform into a decadent and delicious dessert without much added sugar. 

Ingredients

For the Filling:

  • 7 pears Green Packham or other firm variety, peeled and chopped into 1-inch chunks or thin slices.
  • 2 tbsp cornstarch
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon salt
  • 1/4 cup coconut sugar or brown sugar

For the Topping:

  • 3 cups oats rolled, quick cooking
  • 1/4 cup coconut sugar
  • 1/2 cup almond flour
  • 1 1/4 cup cashews or pecans
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup lemon juice fresh or bottled

Instructions

  1. Preheat oven to 350° F

Prepare the Fruit Filling

  1. Peel and chop pears into evenly sized cubes, or thin slices.   I pushed a slicer through each pear to make 6 pieces, then cut each piece in half lengthwise.

  2. Place pears into a 9x13 baking dish.

  3. In a small bowl mix cornstarch, ground ginger, salt, and coconut sugar until well combined and lump free.  Sprinkle evenly over the pears. 

Prepare the Crumble Topping

  1. In a food processor, on high speed, blend oats, coconut sugar, almond flour, cashews, ground ginger, cinnamon and salt.  Once the cashews are finely ground, while processing, slowly add the lemon juice to make the mixture crumbly.  Do not over process, or the mixture will form into balls.  

  2. Spread oat topping crumble over the pears.   

  3. Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center. You can opt to brown the top by broiling on low for 3 minutes, I didn't.

Nutrition Facts
Ginger Pear Crisp
Amount Per Serving (1 / 10th of recipe)
Calories 300 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Sodium 107mg 4%
Potassium 323mg 9%
Total Carbohydrates 49g 16%
Dietary Fiber 7g 28%
Sugars 18g
Protein 7g 14%
Vitamin A 0.6%
Vitamin C 9.4%
Calcium 4%
Iron 13.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

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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 vegan mayo substitute, it’s the best one I have found so far. With tofu, and cashews, it is a whole-foods plant-based, eggless, oil-free mayonnaise that has a nice range of flavours from lemon juice, a touch of sweetener, salt, and onion powder.

This healthy lower-fat vegan mayonnaise replacement works well as a base for creamy salad dressings, like coleslaw, or anytime a recipe calls for mayo.

Image of vegan mayo on purple cabbage.

Fat from cashews is more natural, anti-inflammatory, cancer preventing, and health promoting, than mad-made oil from a bottle.

Combine this vegan mayo with one of these many Epicure Dip Mixes to enjoy with veggies, and serve at parties.

Image of 3 onion dip with mayo.

 

Image of vegan coleslaw dressing on purple cabbage, made with vegan mayo base.
Print

Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo

Course: Salad
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 121 kcal
Author: Jeanette Whitten

Vegan mayo is a great base for creamy salad dressings, like coleslaw.  This vegan mayo has a nice flavour profile from cashews, lemon juice, tofu and onion powder.

Ingredients

  • 340 g Silken Tofu use soft
  • 1 cup cashews
  • 1/4 cup lemon juice
  • 1 TBSP maple syrup or agave syrup or sugar
  • 1 1/2 tsp salt
  • 1 tsp onion powder

Instructions

  1. Place all ingredients in blender, and blend for at least 1 minute until silky smooth. 

  2. Chill to thicken.

Nutrition Facts
Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo
Amount Per Serving (0.25 cup)
Calories 121 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 440mg 18%
Potassium 196mg 6%
Total Carbohydrates 8g 3%
Sugars 3g
Protein 5g 10%
Vitamin C 3.6%
Calcium 2.2%
Iron 7.9%
* Percent Daily Values are based on a 2000 calorie diet.

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FOLLOW HERE!

 

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Click here to EXPLORE

Get surrounded by vegan LOVE.  

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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.
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Zesty Caesar Salad With Croutons – No Oil

Healthy Fat-Free Easy Vegan Caesar Salad

The zesty garlic, and bright lemon flavours shine in this oil-free dressing with a tofu base.  Dijon mustard and black pepper make it a little spicy.

What makes Caesar dressing taste awesome?  Garlic and lemon.

This vegan simple Caesar salad dressing recipe is low calorie, won’t clog your arteries, provides plant powered protein, many essential nutrients, and tastes awesome.

You may get garlic breath, so, sorry about that…

Jump to Recipe

A crunchy, fresh, dairy-free vegan Caesar salad means no lactose intolerant stomach ache, or bloat, so you feel great after.

 

Caesar salad is popular, and perfect as a vegan meal idea.

One of the first recipes my husband and I veganized in 2013, was Caesar Salad Dressing, we love it.  

With hearty homemade whole grain croutons you can have this oil-free salad as your entire meal.  

Or, how about with store bought vegan burgers or veggie hot dogs, grilled on a panini press, seved on whole grain buns.  Sounds like an easy summer supper to me.

 

We tried a few different oil free vegan caesar salad recipes,

and found this simple, classic, tangy, dairy-free, vegan Caesar salad recipe to be:

the simplest…  the easiest…  and THE BEST!

I hope you give it a try.

How Do You Make Vegan Caesar Salad?

1) Blend vegan caesar dressing ingredients.

Use soft silken tofu (medium works too), fresh zesty garlic cloves (just throw the peeled clove in the blender), freshly squeezed tart lemon juice (or bottled), spicy dijon mustard, freshly ground black pepper, and a good amount of salt.

Let the dressing sit for 5 – 10 min, for the flavours to blend while you prepare the Romaine lettuce.

 

 

2) Cut Romaine lettuce into bite sized pieces.

Lately I like to cut the lettuce first, then spray the cut pieces in my sink in a spinner basket, then spin dry.  

If the lettuce is too wet, the salad dressing can become runny instead of thick.  

If you have prewashed lettuce you are going to save time.

 
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3) Pour dressing on lettuce.

The dressing will coat the greens and has a good creamy thickness.

4) Add awesome homemade croutons

Making your own delicious croutons – will taste better than the ones you buy at the store, by leaps and bounds.

You may not realize that toasting good, whole grain bread, and cutting it up makes WAAAY better croutons than dried up oily refined bread cubes from a store.

Try experimenting with different types of whole grain bread, some have seeds, or flax, or other nutritious ingredients.  There are so many great choices available, and each has a different flavour profile.

Use one to two slices of whole grain bread per person, depending how much other carbs you are serving with the salad.

Toast, then pile the slices up as a tall stack, and slice into bite sized cubes.

A 4 slice toaster, makes this really easy.

You do not need to season the croutons, the dressing will.

 

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 I like it when the croutons have more time to sit with the dressing.  

This salad lasts for a few days in the fridge and, is great as leftovers. 

5) Add vegan bacon bits.

Use imitation soy bacon bits, and this vegan Caesar salad will pass the test of any non-vegan crowd with strong approval!

Some people like crunchy bits, some like them softer.  The longer your bacon bits are in the salad, the less crunchy they will be.

To avoid artificial food color, look for simulated bacon bits coloured with paprika.

 

Take vegan Caesar salad to a party

We have served this Caesar salad to many a guest, and taken it to parties, no one bats an eye, they just enjoy it.

Or just eat it at home.

As a family we make this every few weeks.  I often serve it with vegan burgers, or with vegan ‘chicken’ nuggets.

Hail Caesar!  And Hail to Your Health as Well

Ok, I just learned the original Caesar salad was named after an Italian immigrant, who invented the salad in his Mexican Tijuana restaurant that catered to Americans trying to get away from Prohibition for a drink, so maybe the reference to Roman Caesars isn’t appropriate… 🙂

 

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.

 

Image of Vegan Caesar Salad with Imitation Bacon Bits in a large salad bowl.
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Zesty Vegan Caesar Salad with Croutons

Course: Salad
Cuisine: Silken Tofu
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 8 servings
Calories: 125 kcal
Author: Jeanette Whitten

Enjoy romaine lettuce with the best, fast, and easy, dairy-free, tofu based, garlic, and lemon caesar salad recipe we have found.  

We have served this to non-vegan company many times, and they have always enjoyed it.  

Make your own simple croutons, they are fresh and delicious.

Ingredients

  • 3 heads romaine lettuce washed, dried, and chopped

Dressing

  • 340 g silken tofu soft or medium firm tofu works as well
  • 2 garlic cloves minced
  • 3/4 tsp salt
  • 4 tbsp lemon juice freshly squeezed is best
  • 1 tbsp dijon mustard
  • 1/4 tsp black pepper fresh ground

Garnishes

  • 4 slices whole wheat bread or more. Use whole grain to get better nutrition.
  • 1/3 cup soy imitation bacon bits

Instructions

  1. Combine tofu, garlic, salt, lemon juice, dijon mustard, and black pepper in a high speed blender.

  2. Blend until creamy.  Let sit for 5 - 10 minutes for the flavours to combine.

  3. Chop, wash and dry romaine lettuce into bite size pieces and place in a large bowl.

  4. Make the croutons - toast the bread, stack 4-6 pieces at a time, and cut with a long bread knife, into cubes - your favourite crouton size.  1 - 2 slices per person.

  5. Add dressing to the lettuce and stir to combine.  Add the croutons.  Sprinkle with soy bacon bits and serve.

Recipe Notes

This salad refrigerates well and tastes great as leftovers up to a few days later.

The garlic keeps the sauce from spoiling.

Great for lunches!

Serving Suggestions

Serve with vegan burgers or veggie dogs on whole grain buns.

 

 

Nutrition Facts
Zesty Vegan Caesar Salad with Croutons
Amount Per Serving (1 / 8th of salad)
Calories 125 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 317mg 13%
Potassium 705mg 20%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 4g
Protein 9g 18%
Vitamin A 408.9%
Vitamin C 14.3%
Calcium 12.2%
Iron 19.4%
* Percent Daily Values are based on a 2000 calorie diet.

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Italian Cornmeal Zucchini Polenta – 20 minutes

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BEST SLOW COOKER CHILI for a CROWD

Vegan Simple and Easy Slow Cooker Chili with a smoky, spicy taste.

Simple and easy vegan chili in a crock pot.  A smoky tasting vegetable chili, with kidney and black beans, lentils, green and red peppers, onion, corn, mushrooms, and diced tomatoes.

The best vegetarian chili you have ever had.

I have been creating whole foods plant based vegetarian chili recipe variations since 2013, and this is the current champion!

This vegetarian chili has a perfect mix of my custom chili spice blend with just the right mix of spices, heat, and chili powder.

Kids and adults both like it.

Make this chili for a party, or make it for yourself.  You can adjust the servings on this page and the recipe will recalculate for you.

Jump to Recipe

Nutrition Facts
Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD
Amount Per Serving (1 / 12th of recipe)
Calories 245 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 860mg 36%
Potassium 892mg 25%
Total Carbohydrates 45g 15%
Dietary Fiber 16g 64%
Sugars 5g
Protein 15g 30%
Vitamin A 30.3%
Vitamin C 39.5%
Calcium 8.9%
Iron 33.4%
* Percent Daily Values are based on a 2000 calorie diet.

Smoked paprika

This oil-free whole foods plant based (wfpb) chili recipe uses smoked paprika for the smoky flavour, so if you haven’t tried smoked paprika before, run out and get some!

We found our smoked paprika at Costco and use it all the time in many of our meals, most grocery stores and supermarkets carry it.

No fake food in this recipe.

Chili doesn’t need any fake vegan meat to taste awesome, I’m not dissing on fake meat here – I use it occasionally – but, this chili is pure wholesome whole foods.

It may be vegan chili, without oil, but it looks like it has meat in it.

The key is choosing dark lentils, darker lentils will look like ground beef.

We use a lentil trio from Costco – I will link to it in the recipe ingredients – it has nice dark coloured lentils in it.  I find canned lentils are usually too light in color.

These dried lentils only take 8 minutes to cook!  If they are a bit chewy when you put them in the slow cooker, that is good, because they will absorb liquid and make the chili thicker.

It is worth it to caramelize your onions before adding them to the crock pot.

Really, it doesn’t take much longer to saute the onions in a bit of water on the stove (no oil required), because you need to dice the peppers anyways.

Food processor, or chop your onions, put them in a frying or metal saute pan, then, at the same time as they cook, dice the peppers.

Be triple efficient – start your lentils cooking first!  Remember, these lentils only take 8 min to cook.

 

Here is the chili before being cooked.

 

 

The spice mix is perfection.

When we make this deluxe vegan chili for a crowd, we make extra spice and save it for smaller batches later 

 

Here is the chili after being cooked.

 

 
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Wherever you are feeding a large crowd, consider making this party food chili recipe.

Take this chili to work, pot-luck lunches, family events, functions, any gathering of hungry people is going to be well served by this vegan dish!

Everyone who likes chili, loves this delicious smoky bean filled chili, it is great for non-vegans.

A vegan party spread with this chili:

 

Serve your chili with some whole grain buns, and some dips and spreads:

like homemade guacamolehomemade salsa, and vegan onion dip, that I made here.

See my irresistible peanut butter cookies and no sugar chocolate bean brownies on this table too?  Try them too!

Get your party on!

How about taking this vegan chili to your next social gathering?

 

Greg, my husband, took this vegan chili to his office, for a work pot-luck lunch.

He had the chili in a slow cooker, people started commenting how good the chili was smelling at 10am!

 

By lunchtime those non-vegans couldn’t wait to dig in.

Greg is totally casual, so he doesn’t mention when something is vegan.

So people at his work are eating this chili and loving it, and someone comments how the chili is vegetarian (’cause some people know Greg is vegan).

Someone else is like “really, there is no meat in this?!”  just stunned, “like wow, how is that even a thing?”

Then of course, people ask “why no meat?” and Greg gets to explain how he is vegan, and he wants to avoid cancer, and heart disease, and he feels awesome, and blah, blah, and he usually ends up converting a man to eat more plant-based by the end of it.

 

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Get surrounded by vegan LOVE.  

I’m simply going to post this recipe now, and you let me know in the comments whether you agree that it is the best!

 

Image of the Deluxe VeganEnvy three bean chili after being cooked, it looks like meat.
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Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD

Course: Main Course
Cuisine: Mexican
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Servings: 12 people
Calories: 245 kcal
Author: Jeanette Whitten

This vegan chili, without oil, looks like it has meat in it. The key is choosing dark lentils, they will look like ground beef. We use a lentil trio from Costco – see the link to it.

Recipe yields a full 5 quart (4.7 litre) crock-pot / slow cooker. You can update the Servings number to recalculate the recipe if you want to make more or less.

Ingredients

  • 1 cup dried lentils prepared, slightly undercooked, choose dark coloured lentils like the ones in the link - these are the exact lentils we love. They only take 8 minutes to cook!
  • 1 green pepper diced
  • 1 red pepper diced
  • 1 onion sweet, white
  • 1080 ml diced tomatoes can drained
  • 341 ml corn kernels, canned
  • 284 ml mushrooms can
  • 540 ml black beans
  • 540 ml kidney beans

Chili Spice Mix

  • 4 tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp cayenne powder
  • 1 tsp oregano dried
  • 2 tsp paprika smoked
  • 2 tbsp ground cumin
  • 3 tsp salt
  • 2 tsp pepper fresh ground, or double the amount of powdered pepper

Instructions

  1. Turn slow cooker to high.

  2. Cook lentils in a small pot following the package directions, until just undercooked. They will finish cooking and absorb liquid in the chili.  On the stove my lentils take 7 minutes of simmering in water, plus 4 min of sitting with the heat off, then I drain and add the lentils to the slow cooker.

  3. Meanwhile, add diced onions to a saute or frying pan and cook on medium heat 5 - 9 minutes to caramelize.  Add small amounts of water to prevent sticking.  No oil required.  Bits of brown are tasty.

  4. While the onions are getting flavourful, drain your cans of diced tomatoes as much as possible, really get the liquid out, and add to the slow cooker.  

  5. Large dice the green and red peppers into bite sized pieces. Throw them into the slow cooker so they can start warming up.

  6. Mix up the spices in a separate dish, there will be extra - we aren't going to use it all. 

    Stir 4 heaping tablespoons of spice mix into the slow cooker now before it gets too full.  Reserve the rest of the spice mix for taste testing and adding later or to future chili.

  7. Add all remaining vegetables, lentils, and beans, to the slow-cooker / crock-pot, and stir well to combine.  

  8. Cook on high until bubbling (about 2 hours for my old, very full crock-pot).  It will be faster if your crock pot is less full (see notes).   You can serve the chili at this point, but if you reduce to low and continue cooking for a few hours longer, the chili is going to get tastier and more thick and more brown looking.

Recipe Notes

Cooking time will vary, depending on the size of your slow cooker and how much chili you are making.

Slow cooker manufacturers recommend filling the pot at least half full and no more than two-thirds full.

Your dish might cook more quickly and burn around the top if filled less than half full, and if over-filled, it will take longer to heat up to temperature and cook.

 

Nutrition Facts
Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD
Amount Per Serving (1 / 12th of recipe)
Calories 245 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 860mg 36%
Potassium 892mg 25%
Total Carbohydrates 45g 15%
Dietary Fiber 16g 64%
Sugars 5g
Protein 15g 30%
Vitamin A 30.3%
Vitamin C 39.5%
Calcium 8.9%
Iron 33.4%
* 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.

 

Healthy Vegan is Trending!

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

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

Vegan Sweet Potato Asparagus Salad

Whole-Foods Plant-Based, Sweet Potato, Asparagus, Black Bean Salad

A 30 minute, delicious, healthy, vegan, meal salad, with asparagus, sweet potatoes, dill, green onions, Dijon mustard, and black beans.  Salad with a high proportion of nutrients (vitamins, minerals, antioxidants and phytonutrients) to calories.

My husband and kids really enjoyed it.  It’s got some regular potatoes in there too, which taste great and make it more familiar.

You should make this recipe because it is a simple but sophisticated roasted potato salad.  It has unique flavours and different textures, made from common foods you probably eat regularly.

Jump to Recipe

Use Chia Seeds Instead of Oil to Thicken your Salad Dressings

This whole-foods plant-based salad dressing uses chia seeds, water, and tahini (sesame seed paste) instead of oil to make a nice thick delicious, lemon juice based, salty, citrus salad dressing.

Sweet Potatoes vs. White Potatoes – Which are Healthier?

See what the Cleaveland Clinic says: Sweet potatoes vs. white potatoes.  Sweet potatoes win over white potatoes.

Both types of potatoes pack a powerful nutritional punch.  But, sweet potatoes contain way more vitamin A.

Sweet potatoes also have more vitamin C, fewer calories, more fibre and fewer total carbs than white potatoes.

The Positive Health Wellness website also has some great info about sweet potatoes:

Sweet Potatoes 101: Nutrition Facts and Health Benefits

Why High Nutrient Density – Have You Heard of Eat to Live?

If you want to learn more about why nutrient density matters, Dr. Joel Fuhrman MD is an amazing physician resource for disease preventing foods – he invented the “Nutritarian Diet“.

I recommend Dr. Fuhrman’s book: Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss to help you choose what to eat.  My mom gave it to me to read, and it changed the way I choose my plant based foods.

Here are links to look and buy the book on Amazon.ca and Amazon.com.  Highly recommend!

A formula he recommends in his book, that I use when I plan my meals is:

Health = Nutrients/Calories, or H=N/C.

In Eat to Live, Nutritarian Diet Dr. Joel Fuhrman recommends:

  • you should eat mainly nutrient-dense, natural plant foods: vegetables, fruits, beans, nuts, and seeds. Have a variety. Aim for foods with high nutrient-per-calorie density.
  • Eat few, if any, animal products (a few servings per week at most)
  • No oil
  • Eat no or almost no foods that are empty of nutrients or toxic to the body, such as sugar, sweeteners, white flour, processed foods, and fast foods.
  • Low calorie, low protein, very low-fat
  • Super foods that you should include in your diet every day: G-BOMBS – greens, beans, onions, mushrooms, berries, and seeds.

Dr. Fuhrman presents a lot of compelling evidence that our food choices control our health, can extend our lives, and prevent disease in ourselves, our children, and other loved ones.

What a gorgeous rainbow of salad!

Done in 35 minutes.

 

oil-free sweet potato asparagus black bean salad
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Vegan Asparagus Black Bean and Roasted Sweet Potato Salad - No Oil, 30 Minute Dinner

Course: Main Course, Salad
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 8
Calories: 240 kcal
Author: Jeanette Whitten

Bring a complete meal to the table with this roasted sweet potato, bean, and asparagus salad with a tasty and zingy dressing.  No need to cool the salad, serve warm potatoes fresh from the oven.  Have a healthy, no oil, vegan meal on the table fast and easy in 35 minutes.

Ingredients

Roasted Sweet and White Potatoes:

  • 3 sweet potatoes medium, 1" cubed, skins on
  • 4 potatoes small, 1" cubed, skins on, I used red potatoes
  • 1/2 tsp salt 2.5 mL
  • 1/8 tsp pepper freshly ground
  • 1/2 tsp garlic powder 2.5 mL

Dressing:

  • 2 garlic cloves, minced
  • 1 1/2 tbsp tahini 22 mL sesame seed butter)
  • 1 tbsp chia seeds 15 mL
  • 1/3 cup lemon juice 80 mL freshly squeezed if you can! about 2 lemons
  • 1/3 cup water 80 mL the water should equal the amount of lemon juice
  • 1 tsp salt (5 mL)
  • 3 tbsp Dijon mustard (45 mL)
  • 1 1/2 tsp agave syrup (7.5 mL) maple syrup or agave syrup or other sweetener, I like agave
  • 1/2 tsp black pepper (2.5 mL) freshly ground
  • 1 1/2 tsp dill dried (2.5 mL) finely chopped (sub 2 tbsp fresh)
  • 10 green onions bunch, sliced

Steamed Asparagus

  • 3 lbs asparagus 3 450g small bunches, see picture, ends cut off and chopped into 1” pieces

Beans

Instructions

  1. Preheat oven to 425F.  

Prepare Potatoes

  1. Scrub and large dice the sweet and white unpeeled potatoes into 1" cubes.  

  2. Spread over two baking sheets lined with parchment or non-stick mat or made of stoneware. Sprinkle with salt, pepper and garlic powder. Convection Bake for 30 minutes.

    cubed white and sweet potatoes wfpb

Prepare Dressing

  1. While the potatoes bake, work quickly to prepare the dressing. In a 4 cup measure or medium bowl mix all dressing ingredients: garlic cloves, tahini (sesame seed butter), chia seeds, lemon juice, water (the water should equal the amount of lemon juice), salt, Dijon mustard, maple / agave syrup or other sweetener, freshly ground black pepper, dried or fresh dill, and green onions.

    whole-foods plant-based salad dressing Dijon mustard, green-onion chia-seeds dill lemon

Prepare Asparagus and Beans

  1. When there is 15 minutes left on the potatoes, cut and steam the asparagus in a microwave steamer for about 8 minutes with about 1/4 cup water, until tender and still a bit crunchy, not mushy. 

    how to steam asparagus in the microwave wfpb
  2. When the asparagus is done, drain in a colander with the rinsed beans.

Combine

  1. Pour the dressing over the salad.

    Dijon Mustard Dill Lemon Chia-seed Tahini wfpb salad dressing
  2. Mix the potatoes, asparagus, beans, and dressing together in a large salad bowl and season to taste. Serve immediately, warm.

    sweet potato asparagus wfpb salad with black beans

Recipe Notes

Eat cold or warm as leftovers.

Nutrition Facts
Vegan Asparagus Black Bean and Roasted Sweet Potato Salad - No Oil, 30 Minute Dinner
Amount Per Serving
Calories 240 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 804mg 34%
Potassium 1239mg 35%
Total Carbohydrates 45g 15%
Dietary Fiber 13g 52%
Sugars 6g
Protein 12g 24%
Vitamin A 167.3%
Vitamin C 38.5%
Calcium 14.3%
Iron 51.7%
* Percent Daily Values are based on a 2000 calorie diet.

Initial inspiration for this recipe came from: Oh She Glows Asparagus and Potato Salad

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.

I changed, just like that

 

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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.

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