Vegan Roasted Broccoli – Whole-Foods Plant-Based – Crunchy Side Dish Delight with Tahini, Garlic, and Lemon
Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.
It’s crispy and creamy at the same time.
Tired of steamed and boiled broccoli? Try crisping your broccoli in the oven. It’s a very fast and simple way to make broccoli interesting as a side dish. Whole-foods plant-based vegetables done right.
A lemon garlic infused side dish, broccoli with a citrus twist.
Broccoli roasted with tahini, garlic, and lemon becomes crispy and creamy.
I loved how quick and easy this was to make, and also how delicious it was. I recommend this recipe for someone searching for a more interesting take on roasted broccoli.Try serving with my Lazy Vegan Frittata - minus the spinach and peas.
Place all of the ingredients except for the broccoli in a large bowl and whisk to combine.
Add broccoli and toss well to thoroughly coat.
Scatter on a sheet pan and bake for 10 minutes. Serve hot for best flavor, squeezing a little extra lemon juice on top.Goes great with Lazy Vegan Frittata.
Notes
In case you don't have tahini in the refrigerator, I think that miso and Sriracha, or peanut butter would be good, too.
Nutrition
Nutrition Facts
Tahini Roasted Broccoli
Amount Per Serving (1 / 7th of recipe)
Calories 102Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 92mg4%
Potassium 483mg14%
Carbohydrates 11g4%
Fiber 4g17%
Sugar 2g2%
Protein 5g10%
Vitamin A 810IU16%
Vitamin C 121.5mg147%
Calcium 85mg9%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.
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Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans
This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.
Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.
You can buy Garam Masala in the ethnic section of your grocery store. I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.
Garam masala, cranberries, and acorn squash are a great combo. Very romantic.
Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.
Can You Eat the Skin of Acorn Squash?
I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.
Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.
“Told you so” my husband said.
I would not encourage others to enjoy eating the skin.
Do enjoy the rest though. 🙂
FODMAP rating – without the black beans this recipe is Low FODMAP. With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Jeanette
Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter. The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook. As long as you have time to cook rice, it will come together 5 minutes after the rice is done.This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.
398mlblack beans, cansmall can, optional - if you are serving as a meal rather than a side dish
Preheat oven to 400F
Add rice, water, salt, garam masala and cranberries to a pot on high heat. Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions. Check and stir often, to prevent the cranberries from burning. If the rice is not soft once the water is gone, add more water and cook longer. The dried cranberries can absorb liquid the rice needs.
Break stem off acorn squashes (if there is one). Cut in halves. Scoop out the seeds and strings. Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).
Once the rice is done, turn off the heat. Stir chopped spinach into the rice so it 'melts'.
If using, drain and rinse black beans, add to rice mixture. Let sit for a few minutes to warm the beans.
Once done, remove acorn squash from the oven. The squash should be soft all the way through.
Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.
Notes
Omit the black beans to make this recipe a side dish. Goes well with lentil loaf at holidays.Cut large squash into quarters before serving.
Nutrition
Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.
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Turn a Bag of Cornmeal into Italian Creamy Zucchini Polenta, FAST – with Savoury Seasonings
Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 4th of recipe)
Calories 177Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 309mg13%
Potassium 408mg12%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 186IU4%
Vitamin C 17mg21%
Calcium 24mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
I’d never made polenta from scratch before. Have you?
I didn’t know you could make a vegan, fat-free, polenta (think corn porridge!) using cornmeal, for dinner, and that it would only take 15 – 20 minutes.
It’s really easy and very yummy when you add some seasonings and zucchini to it. The zucchini keeps it moist and stops it from hardening as much, as it cools.
Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.
If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.
Simple Creamy Vegan Polenta
Boil water, add seasonings and extras (if any), add cornmeal, wait a few minutes, done!
My kids probably would have preferred if I left out the seasonings and extras.
But… I still had 4 zucchini squash from my neighbours and aunt taking up most of my counter ledge.
Must. Use. More. Zucchini. Autumn harvest and all.
So I created this shredded zucchini polenta recipe that turned out wonderfully.
Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings
Boil water, food process a generous sized zucchini (mine made 4 cups), add salt, Italian seasonings like oregano, and rosemary, with generous pepper, add zucchini to the water, stir in cornmeal, wait 5 minutes, voila!
Savoury, vegan, fat-free, gluten-free, low FODMAP (for us folks with IBS), Italian style polenta.
Feeding Vegan Children – Skip the Green Bits
My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.
If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters. Serve broccoli or something else green on the side, full transparency kids.
Fast
I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this. It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.
I ended up with lumps, and discovered they are very tasty, so don’t worry about those. What a great easy carb for a supper on a busy night. Polenta weekly from now on?!
Mmmmm Kind of Texture
The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.
Is this what grits are? I really don’t know.
As soon as I find out, I will share my knowledge with you, it’s my mission.
To make vegan families the norm.
FODMAP rating – low FODMAP. For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Jeanette
Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.Whole-grains, gluten-free, plant-based, no-oil. Tastes a bit like thanksgiving.Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook. Very simple. Very cozy. Very smooth and full of taste.Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.
Grate or food process zucchini. Peel first if serving to picky children, or picky adults. Add zucchini and water to a large saucepan, stir to combine and bring to a boil.
Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.
With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.
Turn heat to low. Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.
Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.
After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve. The longer the polenta sits, the thicker it will get and the herbs will mellow out. Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.
Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.
Notes
Stir in black beans before serving if you are looking to add a vegan protein.Serving ideas, with:carrots sautéed in water, add spinach and fresh dill when carrots are almost done.kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon. a nice dark leafy greens salad.cranberry sauce.
Nutrition
Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 4th of recipe)
Calories 177Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 309mg13%
Potassium 408mg12%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 186IU4%
Vitamin C 17mg21%
Calcium 24mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Adding Healthy Plant Based Meals to Your Menu is Easy!
by Jeanette | Last updated Sep 23, 2017 | Published on Sep 6, 2017 | Recipes
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 135Calories 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.
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.
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.
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.
Top beans with the croutons, and sprinkle the herb mix overtop.
Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.
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 135Calories 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.
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Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.
Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.
This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings. It is the perfect traditional brown gravy colour and has savoury flavour.
Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg7%
Potassium 598mg17%
Carbohydrates 34g11%
Fiber 12g50%
Sugar 2g2%
Protein 14g28%
Vitamin A 15IU0%
Vitamin C 2.4mg3%
Calcium 32mg3%
Iron 5.3mg29%
* Percent Daily Values are based on a 2000 calorie diet.
In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave. You will get almost 4 cups, of smooth warm lump-free gravy. I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too. If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.
38fl ozcanned lentils2 medium cans, drained and rinsed
Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender. I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout.
Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.
Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk. Your gravy should be fairly thick at this point. Microwave longer if it isn't yet in one minute increments. Microwave power varies.
Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils. Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.
If you have a large enough bowl, stir half of the set-aside lentils right into the gravy. I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.
Microwave 1 minute, stir and test the temperature.
Add gravy to a gravy boat, and serve hot. Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.
Notes
Customize your gravy by trying other dried powdered herb combinations. All of these can produce delicious results:sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.Stir leftover lentils into the gravy for the next day.
Nutrition
Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg7%
Potassium 598mg17%
Carbohydrates 34g11%
Fiber 12g50%
Sugar 2g2%
Protein 14g28%
Vitamin A 15IU0%
Vitamin C 2.4mg3%
Calcium 32mg3%
Iron 5.3mg29%
* Percent Daily Values are based on a 2000 calorie diet.
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.
Use a blender to create a quick no bake WFPB pumpkin pie with dates instead of sugar, pecans instead of margarine, and cornstarch for thickener. Make the filling in a saucepan, and chill to set in a graham crumb crust. Dairy free, no-oil. With lovely pumpkin pie spices, and nice texture, this pie is guilt free and tastes good!
Onion and garlic free, comforting and nutritious vegan lentil soup recipe.
Most kids seem to enjoy it, and leftovers taste even better.
A chunky vegan leek chowder, with added lentils and squash of your choice.
Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.
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.
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.
Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!
Healthy 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.
Comforting and creamy for adults and children, macaroni with cut up veggie dogs in a no-oil low fat smooth carrot, butternut squash vegan cheese sauce. Whole foods plant based and Dairy-free.
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.
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.
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.
Use canned lentils and mixed beans to create a low calorie garlic and onion free vegan shepherd’s pie with mashed potato and sweet potato topper. Frozen vegetables and herbs, poultry seasoning and marjoram make this healthy cottage pie delish!
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!
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.
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.
If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.
EASY, 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!
Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are. The longer it cooks the thicker and more delicious it gets.
Low fat quick and easy pie crust without butter or margarine. Tastes amazing, everyone will love it! Great for pumpkin pie, lemon meringue pie, cherry, banana cream, chocolate pies and more.
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!
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.
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!
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.
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.
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.
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.
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.
Moist, flavourful, delicious vegan muffins made with sweet potato instead of carrot. Try these unique healthy treats for quick vegan breakfast or snack today!
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.
Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.
Vegan 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.
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.
Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!
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.
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.
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.
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.
LIVE LONGER, FEEL BETTER, let me help you EAT WHOLE-FOODS PLANT-BASED HEALTHY VEGAN.
Sign up for FREE healthy recipes, tips, techniques and inspiration.
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.
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.
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.
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.
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.
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.
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.
Adding Healthy Plant Based Meals to Your Menu is Easy!
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 84Calories 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.
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!
4cupschinese cabbageraw, 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.
2cupscarrotsraw, shredded
1cupdried cranberriesor raisins, reduce to 1/2 cup for weight loss diets.
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.
Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.
Serve immediately, or refrigerate for 30 minutes first.
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.
no tricks (I am not going to say a recipe is healthy if it isn't).
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.
LIVE LONGER, FEEL BETTER, let me help you EAT WHOLE-FOODS PLANT-BASED HEALTHY VEGAN.
Sign up for FREE healthy recipes, tips, techniques and inspiration.
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!
Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!
Use canned lentils and mixed beans to create a low calorie garlic and onion free vegan shepherd’s pie with mashed potato and sweet potato topper. Frozen vegetables and herbs, poultry seasoning and marjoram make this healthy cottage pie delish!
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.
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.
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.
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.
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!
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.
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.
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.
Onion and garlic free, comforting and nutritious vegan lentil soup recipe.
Most kids seem to enjoy it, and leftovers taste even better.
A chunky vegan leek chowder, with added lentils and squash of your choice.
Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.
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.
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.
Low fat quick and easy pie crust without butter or margarine. Tastes amazing, everyone will love it! Great for pumpkin pie, lemon meringue pie, cherry, banana cream, chocolate pies and more.
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!
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!
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.
Comforting and creamy for adults and children, macaroni with cut up veggie dogs in a no-oil low fat smooth carrot, butternut squash vegan cheese sauce. Whole foods plant based and Dairy-free.
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.
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.
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.
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.
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.
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!
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.
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 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.
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.
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!
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.
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
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!
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.
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.
Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are. The longer it cooks the thicker and more delicious it gets.
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.
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.
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.
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.
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.
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.
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.
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.
Adding Healthy Plant Based Meals to Your Menu is Easy!
by Jeanette | Last updated Jul 19, 2017 | Published on Jul 19, 2017 | Recipes
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!
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84Calories 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.
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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...
1/2cuppecansoptionally toasted - Toasting nuts like pecans results in a more intense flavor.
How to Toast Pecans - 3 Methods Broil, Bake, or Skillet
You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing. I recommend toasting, and it is really easier than you might think. Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.
Broil:Spread pecans in a single layer on a baking sheet. Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast. Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes. Skillet:Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn.
Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.
Blend Dressing
While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.
no tricks (I am not going to say a recipe is healthy if it isn't).
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.
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.
Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are. The longer it cooks the thicker and more delicious it gets.
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.
Moist, flavourful, delicious vegan muffins made with sweet potato instead of carrot. Try these unique healthy treats for quick vegan breakfast or snack today!
Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.
HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.
Healthy 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.
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 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.
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.
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.
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.
Onion and garlic free, comforting and nutritious vegan lentil soup recipe.
Most kids seem to enjoy it, and leftovers taste even better.
A chunky vegan leek chowder, with added lentils and squash of your choice.
Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.
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.
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!
Use canned lentils and mixed beans to create a low calorie garlic and onion free vegan shepherd’s pie with mashed potato and sweet potato topper. Frozen vegetables and herbs, poultry seasoning and marjoram make this healthy cottage pie delish!
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.
Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!
Healthy 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.
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.
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!
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.
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.
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.
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.
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!
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.
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.
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.
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!
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.
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!
Use a blender to create a quick no bake WFPB pumpkin pie with dates instead of sugar, pecans instead of margarine, and cornstarch for thickener. Make the filling in a saucepan, and chill to set in a graham crumb crust. Dairy free, no-oil. With lovely pumpkin pie spices, and nice texture, this pie is guilt free and tastes good!
Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!
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!
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.
Low fat quick and easy pie crust without butter or margarine. Tastes amazing, everyone will love it! Great for pumpkin pie, lemon meringue pie, cherry, banana cream, chocolate pies and more.
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.
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.
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.
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.
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.
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People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better. Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.
Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg2%
Potassium 350mg10%
Carbohydrates 20g7%
Fiber 3g13%
Sugar 4g4%
Protein 1g2%
Vitamin A 14755IU295%
Vitamin C 2.5mg3%
Calcium 31mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight. It was spicy! Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.
If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.
My kids had no seasonings, they dipped their fries in ketchup. You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.
Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories. 13.6 grams of oil (a tablespoon) is 120 calories. One serving of these sweet potatoes without oil is only 89 calories! When you add oil, you are adding calories that are nutrition poor. You do not need processed oil to live. We have been cooking oil-free since 2013. If you think you need it…. what is something bad that happens to people who don’t eat oil?
Sweet potatoes have many health benefits, they are a super-food.
Like what benefits? Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?
High in Fiber
Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.
The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!
High in Antioxidants
Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.
Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.
Only sweet potatoes provide vitamin E without fat and calories.
Vitamin A
One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet. BAM!
If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame. Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away. Serious.
Low Glycemic Index
A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.
Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.
Excellent Source of Potassium
Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.
Ways to Include Sweet Potato Fries in Your Diet
Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.
Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
Add leftover sweet potatoes to your next stew or soup. That’s going to be fast…
You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.
Let’s dig into some sweet sweet potato fries!
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*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Jeanette
Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.See full instructions and pictures here!
Preheat oven to 425° F. Use a foil or silicone lined baking sheet or stoneware. No-oil required.
Peel the potatoes.
Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths. Set in a pile on the flat side, cut into sticks.
Spread mostly in a single layer, some overlap is fine. No-oil required. Really jam the sticks together, they will shrink quite a bit. Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough. In fact, I wish I had put a lot more on my sheet here. 🙁
Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure. If you have a convection oven, then fire up two sheets and cook those babies at the same time.
Bake for 30 - 40 minutes. Remove if fries start to burn.
Serve! In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers. It was honestly a great combo. Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?
Notes
Serving suggestions:With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.
Nutrition
Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg2%
Potassium 350mg10%
Carbohydrates 20g7%
Fiber 3g13%
Sugar 4g4%
Protein 1g2%
Vitamin A 14755IU295%
Vitamin C 2.5mg3%
Calcium 31mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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