Green Bean Casserole

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 172mg7%
Potassium 598mg17%
Carbohydrates 34g11%
Fiber 12g50%
Sugar 2g2%
Protein 14g28%
Vitamin A 15IU0%
Vitamin C 2.4mg3%
Calcium 32mg3%
Iron 5.3mg29%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 300mg13%
Potassium 314mg9%
Carbohydrates 21g7%
Fiber 5g21%
Sugar 5g6%
Protein 6g12%
Vitamin A 680IU14%
Vitamin C 12.2mg15%
Calcium 85mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

 

Whole-foods plant-based Green Bean Casserole

Green Bean Casserole With Croutons

Jeanette
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.
No ratings yet
Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Course Main Course, Side Dish
Cuisine Vegan, Western
Servings 7 servings
Calories 135 kcal

Ingredients & Tips
  

  • 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
 

  • Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.
  • 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
  • Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.
    Low FODMAP Lentil Vegan Gravy
  • Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  
  • Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 
  • 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
  • Top beans with the croutons, and sprinkle the herb mix overtop. 
  • Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.
    Vegan Green Bean Casserole Topping

Notes

Fresh herbs add amazing flavour, but dried herbs work also!
Adapted from Tyler Florence.

Nutrition

Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 300mg13%
Potassium 314mg9%
Carbohydrates 21g7%
Fiber 5g21%
Sugar 5g6%
Protein 6g12%
Vitamin A 680IU14%
Vitamin C 12.2mg15%
Calcium 85mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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Cranberry Apple Coleslaw

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 42mg2%
Potassium 288mg8%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 18g20%
Protein 1g2%
Vitamin A 5690IU114%
Vitamin C 8.3mg10%
Calcium 49mg5%
Iron 1mg6%
* 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*
Fat 5g8%
Sodium 18mg1%
Potassium 138mg4%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 3g6%
Vitamin A 30IU1%
Vitamin C 1mg1%
Calcium 35mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

healthy vegan apple cabbage salad

Cranberry Apple Coleslaw

Jeanette
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!  
No ratings yet
Prep Time 15 mins
Total Time 15 mins
Course Salad
Cuisine High Fibre
Servings 8 servings
Calories 105 kcal

Ingredients & Tips
  

  • 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
 

  • healthy vegan coleslaw dressing low-fat
  • Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.
  • 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.
  • Add dried cranberries or raisins.  
    chopped vegan coleslaw wfpb
  • Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.
    pour creamy vegan coleslaw salad dressing wfpb
  • Serve immediately, or refrigerate for 30 minutes first.  
    creamy vegan apple cabbage coleslaw

Notes

Coleslaw keeps well for days in the fridge.  

Nutrition

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg2%
Potassium 288mg8%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 18g20%
Protein 1g2%
Vitamin A 5690IU114%
Vitamin C 8.3mg10%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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What's Special About VeganEnvy Recipes?  

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

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

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Creamy Coleslaw Vinaigrette Salad Dressing

Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

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

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

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

 

creamy tangy sweet vegan coleslaw dressing from tofu

Creamy Coleslaw Vinaigrette Dressing

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

Ingredients & Tips
  

  • 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

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

Blend Dressing

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

Nutrition

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

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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.

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Super Summer-Time Pasta Salad

Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

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

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

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

Jump to Recipe

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

Hot pasta thaws the peas, activates the seasonings

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

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

Olives make this salad so satisfying

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

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

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

Vegan meal salad that kids love

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

Vegan Meal Proportions

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

 

Vegan Healthy Pasta Salad Fat-free Italian

Super Summer-Time Pasta Salad

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

Ingredients & Tips
  

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
 

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

Notes

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

Nutrition

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

 

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Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

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.

I hope you enjoy pears in this delicious homemade healthy dessert,  or snack!

 
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Healthy Vegan Pear Crumble

Ginger Pear Crisp

Jeanette
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. 
No ratings yet
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Course Dessert, Snack
Cuisine Western, Whole Foods
Servings 10 servings
Calories 300 kcal

Ingredients & Tips
  

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
 

  • Preheat oven to 350° F

Prepare the Fruit Filling

  • 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.
  • Place pears into a 9x13 baking dish.
  • 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

  • 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.  
  • Spread oat topping crumble over the pears.   
  • 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

Nutrition Facts
Ginger Pear Crisp
Amount Per Serving (1 / 10th of recipe)
Calories 300 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 107mg5%
Potassium 323mg9%
Carbohydrates 49g16%
Fiber 7g29%
Sugar 18g20%
Protein 7g14%
Vitamin A 30IU1%
Vitamin C 7.8mg9%
Calcium 40mg4%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.
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Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

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.

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

Jeanette
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.
No ratings yet
Prep Time 10 mins
Total Time 10 mins
Course Salad
Cuisine Dresssing
Servings 8 servings
Calories 121 kcal

Ingredients & Tips
  

  • 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
 

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

Nutrition

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*
Fat 8g12%
Saturated Fat 1g6%
Sodium 440mg19%
Potassium 196mg6%
Carbohydrates 8g3%
Sugar 3g3%
Protein 5g10%
Vitamin C 3mg4%
Calcium 22mg2%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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Zesty Caesar Salad With Croutons – No Oil

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.

Zesty Vegan Caesar Salad with Croutons

Jeanette
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.
No ratings yet
Prep Time 15 mins
Total Time 15 mins
Course Salad
Cuisine Silken Tofu
Servings 8 servings
Calories 125 kcal

Ingredients & Tips
  

  • 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
 

  • Combine tofu, garlic, salt, lemon juice, dijon mustard, and black pepper in a high speed blender.
  • Blend until creamy.  Let sit for 5 - 10 minutes for the flavours to combine.
  • Chop, wash and dry romaine lettuce into bite size pieces and place in a large bowl.
  • 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.
  • Add dressing to the lettuce and stir to combine.  Add the croutons.  Sprinkle with soy bacon bits and serve.

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

Nutrition Facts
Zesty Vegan Caesar Salad with Croutons
Amount Per Serving (1 / 8th of salad)
Calories 125 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 317mg14%
Potassium 705mg20%
Carbohydrates 17g6%
Fiber 6g25%
Sugar 4g4%
Protein 9g18%
Vitamin A 20445IU409%
Vitamin C 11.8mg14%
Calcium 122mg12%
Iron 3.5mg19%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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