Cool as a Cucumber Vegan Tzatziki – Fat-Free

Dairy-free Dill Tzatziki Sauce – No-oil

My oldest daughter used to love Tzatziki sauce – you know, the Greek one – with cucumbers and yogurt and Dill?  So it fell off my radar when we became plant based in 2013, but the other day I was thinking, why have I not created a vegan version of this for her yet???

So a couple days ago, I did, and here is the recipe, it’s extra awesome because I figured out how to make it without having to drain the cucumber juice – so it’s faster and easier than usual recipes.

However, I was running out of time, so just as I was about to make it with herbs from scratch, I realized I had the Epicure Lemon Dilly Dip Mix and that it would work great.  So this version uses that spice mix.

Instead of the Lemon Dilly Dip Mix use fresh or dried dill, a bit of mint if you have it, some onion powder, garlic powder, and a teaspoon or two of lemon juice.

I plan to post a non-Epicure spices version as soon as I make it again!  If you live in Canada then you can buy it from me here and ship it to yourself.  

The reason I am posting this recipe is because using tofu turned out a very tasty and refreshing vegan Greek Tzatziki, with great consistency.  Apple cider vinegar is the right acid to use, in my opinion, because it is slightly sweet, and gives a yogurt flavour.

Use medium tofu to make a low-fat, dairy-free, yogurt substitute and in the food processor it is ready in just a few minutes.

I hope you find a way to make it too!

Jump to Recipe

 

Here is a lovely picture of Greece for us to consider as we enjoy our Tzatziki!  I’ve never been, but I would love to go!!!  I wonder how the vegan options are there.

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 

Image of vegan tzatziki dip with vegetables.
Print

Cool as a Cucumber Vegan Tzatziki

Course: Dip, Sauce
Cuisine: Greek
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 servings
Calories: 51 kcal
Author: Jeanette Whitten

The key takeaway I hope you enjoy from this recipe is: you can use tofu and apple cider vinegar as a yogurt substitute!  

Plus, this recipe is easier than most traditional Tzatziki recipes because there is no need to drain the cucumber liquid.  The reason?  It uses thick Medium Firm Tofu, as a yogurt replacement.  The cucumber liquid is required to make it the perfect consistency. 

Rather than fussing with cucumber in a colander or strainer, you can make this in 2 easy steps in a food processor. 

Less mess, fast, easy, chunky, fresh, and dillicious in 5 minutes.

I made this with the Lemon Dilly Dip Mix from Epicure, I've included untested instructions if you don't have the mix, and hope to test and update that version here soon.

Ingredients

OR Instead of the Dip Mix:

  • 3 tbsp dill dried
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp mint optional
  • 1 tsp lemon juice

PLUS

  • 3 cups English Cucumber long, unpeeled, in large chunks

Instructions

  1. Add tofu to food processor with Epicure Lemon Dilly Dip Mix (or individual herbs), salt, pepper, apple cider vinegar.  Blend on high until creamy.

  2. Add cucumber chunks and process on high or low until just diced, some larger chunks should still remain, do not over process or the dip will be too runny.

  3. Serve!  The flavours will blend almost immediately.

Recipe Notes

Adult and Kids Vegan Snack or a Meal Ideas with Tzatziki:

Vegan Tzatziki is a protein rich low-fat fast refreshing snack for adults and kids.  Try serving Tzatziki dip with raw vegetables, such as carrots, cherry tomatoes, snap peas, and red and orange peppers.

Spread on whole grain toast cut into triangles, or baked no-fat pita chips for dipping, for a light healthy meal, snack, or lunch idea for school or work.

Nutrition Facts
Cool as a Cucumber Vegan Tzatziki
Amount Per Serving (1 / 8th of recipe)
Calories 51 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 172mg 7%
Potassium 223mg 6%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 5g 10%
Vitamin A 2.2%
Vitamin C 2.3%
Calcium 4.8%
Iron 7.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

 

 

 

SaveSave

SaveSave

SaveSave

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.

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

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

More Healthy Vegan Recipes

 

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

Cranberry Apple Coleslaw

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

Green Vegetable Medley Pasta Soup (Dad’s Soup)

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

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Chocolate Banana Green Smoothie

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

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

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

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

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

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

BEST SLOW COOKER CHILI for a CROWD

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

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

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

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

Italian Cornmeal Zucchini Polenta – 20 minutes

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

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

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

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

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

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

*Sweet* Sweet Potato Fries – wfpb no-oil

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

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

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...

Super Summer-Time Pasta Salad

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

Anti-Inflammation Smoothie – Ginger and Turmeric

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

Fiery Vegan Mayo Sauce, No Oil

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

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Tahini Roasted Broccoli – Whole-Foods Plant-Based

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

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

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

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

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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

Creamy Coleslaw Vinaigrette Salad Dressing

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

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

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

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Butternut Squash Apple Galette – Whole-Foods Plant-Based

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

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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

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

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

Learn About the VeganEnvy Diet

 

Mission Statement for VeganEnvy

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

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

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

What my IBS Symptoms Were Like – Before I Went Vegan

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

That Meat is Not Giving You Muscle

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

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

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

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

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

Great Tofu Recipe Ideas For Dinner

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

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

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

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

Eating Whole Foods Plant-Based Vegan With IBS

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

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

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

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

 

Healthy Vegan is Trending!

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

Fiery Maple Sweet Potato Bowl, No Oil

Colorful sweet potatoes, maple flavoured chipotle chickpeas, earthy mushrooms, vibrant greens, creamy avocado and a fiery vegan mayo makes for a spicy and healthful vegan meal.  Use tofu cubes instead of chickpeas, for an equally spicy protein option.

Jump to Fiery Maple Sweet Potato Vegan Bowls Recipe

 

Jump to Fiery Vegan Mayo Recipe

How to make a colourful vegan sweet potato bowl

Start by putting peeled sweet potatoes on to boil.

I recommend you cut them in half, to speed cooking time – I didn’t, and they were a little undercooked.

Second, prepare your mushrooms – dried or fresh.

You can use dried mushrooms, or fresh.  I like to have dried mushrooms in my pantry, they don’t spoil, and I always have some on hand.

Dried mushrooms are so amazingly excellent for flavoring soups.

They tasted great rehydrated in this recipe as well, a bit chewier than fresh though.  The broth you get from rehydrating mushrooms is so flavorful, save it if you can!

I bought this huge container of gourmet dried mushrooms from Costco, and followed the instructions for rehydrating, first in hot water, then boiling.  I used the microwave, thinking it would be faster and easier.  If you use a microwave too, be careful the water doesn’t boil over.  Next time, I think I will use a pot on the stove instead, so I can boil the mushrooms longer and make them less chewy.

If you are using fresh mushrooms,

even better!

See the recipe notes for instructions.

Saute them, with some diced white onions if you have any, in a large skillet.  Remove to a separate dish and use the same skillet for the chickpeas and/or tofu.

Third, make the chickpeas and tofu.

Either / both taste excellent in this recipe, separately or together.

Chop some green onions, add to a large skillet with soy sauce and fresh ground black pepper and add the drained chickpeas or tofu.

Add in the spices, and mushroom broth.  This is where you might use tofu instead.

Here, I am making chickpeas for my husband and I, and plain tofu for the kids – because one of my daughters doesn’t like chickpeas (we think she is crazy for this, but love her anyways).

These spices are going to fire it up whether you use chickpeas, tofu, or both.

 

While my chickpeas saute, I heated up the kids tofu for 3 – 4 minutes in the pot of boiling water for the sweet potatoes.

I could also have done this in the mushroom water, didn’t think of that until later, that would be even better, yum!

First, reserve about 5 cubes of cold tofu for the Fiery Vegan Mayo Sauce, throw them in a small blender instead of the boiling water.

Prepare the fiery vegan mayo sauce.

With tofu, cashews, a touch of lemon juice, chipotle powder or hot sauce, smoked paprika, soy sauce and some non-dairy unsweetened milk.

I use soy milk, cause it’s my fave.

Lastly put the bowls together!

First set down a bed of energy boosting greens, like baby spinach.  I used romaine lettuce for my girls.

Then, create rows of the vibrant orange sweet potatoes, spicy maple chickpeas and/or tofu, dark flavourful mushrooms, bright green sliced avocados and drizzle generously with the fiery creamy sauce.

It’s a fat free sauce after all, and so spicy good, use a generous amount!

 

Each color in the bowl, provides different antioxidants that you need.

With a vegan bowl recipe like this, eating a rainbow of foods is easy and you are going to feel great after this medly of nutritious foods.

A spicy, sweet, beautiful bowl of taste, and health!

 

Image of two fiery chipotle maple sweet potato tofu chickpea mushrooms vegan healthy bowls.
Print

Fiery Maple Sweet Potato Chickpea / Tofu Bowl

Course: Main Course
Cuisine: Western, Whole Foods
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 361 kcal
Author: Jeanette Whitten

Spicy and sweet, a satisfying bowl with chickpeas or tofu, avocado, sweet potato and mushrooms on a bed of greens.  

Serve with Fiery Vegan Mayo sauce.


Ingredients

  • 3 sweet potatoes medium, peeled and boiled
  • 2 tsp soy sauce
  • 4 tbsp green onions diced, about 4
  • 1/2 tsp black pepper fresh ground
  • 3 cups mushrooms dried or fresh, shiitake, portabella
  • 350 g extra firm tofu or skip and double the chickpeas
  • 540 ml chickpeas drained, or skip and double the tofu
  • 1 tbsp maple syrup
  • 2 tsp cumin
  • 1/2 tsp chipotle powder smoked jalapeno powder, or hot sauce
  • 2 tsp paprika
  • 1 avocado thinly sliced
  • 8 cups spinach or other dark greens

Instructions

Sweet Potato

  1. Put a pot of water on to boil.  Peel the sweet potatoes and cut in half (to speed cooking time).  Add to the boiling water.  They should take about 10 - 15 minutes to cook.  Test with a fork and when soft, remove them to a cutting board, slice into rounds just before adding to bowls.

Dried Mushrooms (Fresh Mushrooms? - see recipe notes for instructions)

  1. Follow instructions for re-hydrating the dried mushrooms.  I use the microwave.   Add mushrooms to the bowls when you plate them.  No need to saute dried mushrooms, they are flavourful on their own.  Use the broth to cook the tofu / chickpeas.  Reserve extra delicious broth for future cooking.

Chickpeas / Tofu

  1. While the sweet potatoes cook, drain the chickpeas / cube the tofu.

    Reserve some tofu cubes for the sauce.

  2. Add green onions, soy sauce, and fresh pepper to a large skillet on medium heat.

  3. Add chickpeas / tofu, paprika, chipotle powder, and cumin,  and stir to combine.  Saute for 2 - 3 minutes, stir and flip.  Add 1/4 cup mushroom broth to keep from sticking and add flavour.  

  4. Add maple syrup.  Stir and flip tofu cubes until the liquid is gone.  Turn off heat.  

Build the Bowls and Serve!

  1. Place a bed of spinach in each bowl, make rows of sweet potato, sliced avocado, chickpeas / tofu and mushrooms and generously drizzle with Fiery Vegan Mayo sauce.

Recipe Notes

To use fresh mushrooms, slice and saute with 1 - 2 tsp of soy sauce or tamari, and some black pepper, then remove to a separate dish.

You may want to add a diced white onion - if you do: saute until the onion caramelizes and the mushrooms are tender and edges start to brown.

Once the mushrooms are done, use the same skillet to cook the tofu / chickpeas.

Nutrition Facts
Fiery Maple Sweet Potato Chickpea / Tofu Bowl
Amount Per Serving (1 / 6th)
Calories 361 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Sodium 219mg 9%
Potassium 1250mg 36%
Total Carbohydrates 57g 19%
Dietary Fiber 14g 56%
Sugars 10g
Protein 16g 32%
Vitamin A 271.9%
Vitamin C 22.5%
Calcium 14%
Iron 32.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

Image of fiery vegan sweet potato chickpea mushroom spinach bowl.
Print

Fiery Vegan Mayo Sauce

Course: Sauce
Cuisine: Vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings
Calories: 42 kcal
Author: Jeanette Whitten

A fiery smoky sauce that looks and tastes awesome on vegan bowls!  A great sauce like this, changes boring to delicious.  Use tamari instead of soy sauce to make it gluten free.

Ingredients

  • 1/3 cup extra firm tofu
  • 2 tbsp soy milk unsweetened
  • 1 tsp lemon juice
  • 3 tbsp cashews
  • 1 tbsp soy sauce or tamari to make gluten free
  • 1/4 tsp chipotle powder or hot sauce
  • 3/4 tsp paprika smoked
  • 3/4 tsp onion powder

Instructions

  1. Add tofu, soy milk, lemon juice, cashews, soy sauce or tamari, chipotle powder or hot sauce, smoked paprika, and onion powder to a small high speed blender. 

  2. Blend until smooth. Drizzle generously over bowls before serving.

Nutrition Facts
Fiery Vegan Mayo Sauce
Amount Per Serving (1 / 6th)
Calories 42 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 179mg 7%
Potassium 72mg 2%
Total Carbohydrates 2g 1%
Protein 2g 4%
Vitamin A 3.9%
Vitamin C 0.4%
Calcium 1.2%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

JOIN the VeganEnvy.com Community 

VeganEnvy.com Facebook Group

Click here to EXPLORE

Get surrounded by vegan LOVE.  

 

Healthy Vegan is Trending!

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

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Image of chocolate square vegan whole foods fat-free bean brownies piled on a plate.

Fantastic Whole Foods Chocolate Vegan Brownie – Sugar-free, Oil-free, moist, chewy, healthy, chocolatey, and delicious.

If you have eaten vegan low-fat desserts before, you have heard of beans in brownies.  If you haven’t heard of this, welcome to the vegan revolution my friend because beans make brownies fantastic, and if you poke around my website a bit more, you will see that beans make us live longer too.

Jump to Recipe

Beans, beans, good for your heart… the more you eat the more you… live forever!

So this is really a double bean brownie – powdered cocoa beans plus a can of white kidney beans (cannellini beans) which thank you Vegan8 for suggesting!  are really better than the black beans I have used in the past.

White beans blend to a smooth consistency, with no black skin bits exposing your healthy chef secret.

Image of chocolate vegan whole foods fat-free bean brownies in the glass baking dish.

This is a great brownie recipe because it is so fast to make, tastes amazing and has a great moist soft texture.

The smell of these cooking is amazing, let alone the pleasure of biting into their rich fibre filled (instead of fat filled) soft fudgyness.

There is a lot of chocolate in these, yum.

Image of gooey delicious vegan brownie with a cherry on top.
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

Dates instead of sugar.

Dates as sweetener is going to prevent you from having a sugar high and crash – studies show that dates help us keep our blood sugar at consistent levels.

Even though there is no sugar, these are still very sweet (perfectly so, actually, cancelling the bitterness of the chocolate).

So pony up kiddies, for some snacks that give you the super charge you need, to play and play, without any negative side effects.

Squares or bars.

To make these perfect little bars I used the Epicure Perfect Petites silicone baking trays.

Each tray makes 30 two inch by one inch bars that cook perfectly and pop out of their molds easily.  No greasing required.

This recipe made 50 bars.

Image of vegan brownie bars, cooked in the Epicure Perfect Petites silicone baking tray. 2 inch by 1 inch rectangles.
Image of the Epicure Perfect Petites silicone baking trays, filled with whole foods vegan fat-free bean brownies.
Image of Epicure Perfect Petites silicone baking trays after vegan fat-free bean brownies have been popped out.

The chocolate chips add decadence – something we are looking for in a once in a while treat, wouldn’t you agree?

Cocoa powder is full of antioxidants.

I really think we should all try to eat chocolate powder of some form daily, as I believe the iron and antioxidants are great for us.

I’m in my 40’s here and I need to prevent wrinkles when I can.  Backed by science people… 🙂

NEW VeganEnvy.com Facebook Group 

VeganEnvy.com Facebook Group

VeganEnvy.com Facebook Group

Check it out! Please, help grow this group, JOIN, recommend it to vegan friends, HELP CREATE a vegan safe place to chat, joke, and share. With no annoying pictures of non-vegan food, surrounded by vegan LOVE.  

 

Vegan white bean brownies fat free
Print

Vegan Chocolate Moist, Soft Brownies - Dairy Free, Egg Free, Oil Free, Sugar free and Delicious

Course: Dessert
Cuisine: American, Dairy Free, Egg Free, Gluten Free, High Fibre, Vegan
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 50 2" x 1" bars
Calories: 55 kcal
Author: Jeanette Whitten

Bake 25 minutes for a more fudgy/wet brownie and closer to 30 for a more dry/firm brownie.

Makes 50 2"x1" bars in the Epicure petite squares silicone or

Fills a 9" x 12" glass baking dish.

Adjust the number of servings and the ingredient amounts will re-calculate.

Ingredients

  • 19 oz cannellini beans can white kidney beans, drained but not rinsed.
  • 7 oz dates
  • 2 1/4 cups hot water
  • 1 cup pear sliced, leave peel on, or fruit puree like sweet applesauce
  • 1 tbsp baking powder
  • 1 tbsp vanilla extract
  • 1 tsp salt
  • 1 cup cocoa powder unsweetened
  • 2 1/4 cups oat flour
  • 2/3 cup chocolate chips dairy free

Topping

  • 2 tbsp chocolate chips dairy free

Instructions

  1. Preheat oven to 350 degrees.  For 50 bars you will need a 9x12 glass rectangle dish, or 1 Epicure silicone perfect petites tray and 1 8x8 square dish, or two Epicure perfect petite trays. 

  2. Grind oats into oat flour.  

  3. Blend dates, covered with hot tap water, add the rest of the water to the food processor.  Before blending, squeeze dried dates to make sure there are no hidden pits - to save your food processor from damage.  7 oz of dates (the default for this recipe) is about 32 individual dates or 200g. 

  4. Add the ingredients except the chocolate chips to a food processor and blend for a minute. 

  5. Scrape down the sides and process for another 1-2 minutes until very smooth.

  6. Add 2/3 of the chocolate chips (save some for sprinkling on top), pulse a few times to blend in.  The more you process the less they will be chips and the more they will be tiny pieces.  

  7. Spread the batter into the pans, making sure to scrape out as much batter as you can, don't leave any of that goodness behind!  Spread the top of the batter flat and out to the corners of your pan. 
  8. Sprinkle remaining chocolate chips over the top to make your snack look and taste extra special.

  9. Bake for 25-30 minutes until slightly puffed up, and the top is firm.

Recipe Notes

Make your own oat flour by processing quick cooking oats in a high speed blender or food processor into a fine flour.  It's really easy to do this.  Measure the oats after blending.  

I used about a 1 1/4 cup of loose oats to get a heaping cup of finely ground oats (oat flour).  It tastes nice and fresh.

Nutrition Facts
Vegan Chocolate Moist, Soft Brownies - Dairy Free, Egg Free, Oil Free, Sugar free and Delicious
Amount Per Serving (26 g one 2"x1" brownie)
Calories 55 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 72mg 3%
Potassium 98mg 3%
Total Carbohydrates 10g 3%
Dietary Fiber 1g 4%
Sugars 3g
Protein 1g 2%
Vitamin A 0.1%
Vitamin C 0.1%
Calcium 2.6%
Iron 4.3%
* Percent Daily Values are based on a 2000 calorie diet.

Once you make this, leave me feedback on here and let us all know what you think!  Have you made any substitutions that worked well?

I would love to put some walnuts in this.

Or you can tag me on Instagram @veganenvy and with hashtag #veganenvy.

This recipe was inspired by the vegan8

Image of a sign that says "Save the earth, it's the only planet with chocolate."

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!

SaveSave

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

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

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

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

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

 

Facts about this fresh whole-grain pizza dough:

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

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

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

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

Jump to Recipe

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

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

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

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

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

Pre-made crusts are full of oils and preservatives.

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

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

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

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

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

I like spices… 🙂

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

Everyone loves it!

Teenagers need pizza like this, and so do adults.

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

Don’t you agree?

3 Steps to Make Fast Healthy Vegan Pizza

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

Combine the vegan pizza dough ingredients with your food processor,

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

Add lots of vegan toppings to the raw dough.

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

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

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

and you have two seriously awesome wholesome pizzas.

I just ate some of our pizza leftovers,

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

Whoop!  Here is how you can make it!

Vegan whole-wheat quick-rise no-oil pizza crust
Print

FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free

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

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

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

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

Ingredients

Wet Ingredients

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

Dry Ingredients

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

For sprinkling on the baking sheet

  • 1 tbsp cornmeal prevents sticking, tastes good

Instructions

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Vegan Ham and Pineapple Pizza

Recipe Notes

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

Topping ideas:

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

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

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

 

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

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

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

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

Acknowledgements

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

The prunes instead of oil inspiration comes from Youcef Banouni.

What's Special About VeganEnvy Recipes?  

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

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

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

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Anti-Inflammation Smoothie – Ginger and Turmeric

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

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

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

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

BEST SLOW COOKER CHILI for a CROWD

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

Butternut Squash Apple Galette – Whole-Foods Plant-Based

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

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

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

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Chocolate Banana Green Smoothie

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

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

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

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Tahini Roasted Broccoli – Whole-Foods Plant-Based

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

Cranberry Apple Coleslaw

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

Italian Cornmeal Zucchini Polenta – 20 minutes

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

Super Summer-Time Pasta Salad

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

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

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

Green Vegetable Medley Pasta Soup (Dad’s Soup)

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

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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

Creamy Coleslaw Vinaigrette Salad Dressing

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

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

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

Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

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 Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

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

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

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

*Sweet* Sweet Potato Fries – wfpb no-oil

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

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

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

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

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

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

Fiery Vegan Mayo Sauce, No Oil

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

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

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

Learn About the VeganEnvy Diet

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

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

Great Tofu Recipe Ideas For Dinner

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

What my IBS Symptoms Were Like – Before I Went Vegan

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

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

Eating Whole Foods Plant-Based Vegan With IBS

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

Mission Statement for VeganEnvy

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

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

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

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

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

That Meat is Not Giving You Muscle

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

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

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

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

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

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

 

Healthy Vegan is Trending!

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

Pin It on Pinterest