Healthy Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB

Healthy Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB

Healthy Vegan Cranberry Cake/Bread Whole Wheat No-Oil, No Sugar, WFPB

This is a yummy, healthy and satisfying plant-based vegan dessert.  Or maybe you would eat it as an after school snack for kids, bedtime snack for yourself, or mid-day treat. Whatever you prefer, so many options!

Looking for healthy vegan recipe ideas to make with whole wheat flour and cranberries?  Try this recipe.

To make a healthy moist rectangle cranberry cake, from which you can cut cranberry squares.  This recipe is whole-foods plant-based, uses dried coconut soaked in water instead of oil, and uses frozen bananas instead of sugar.

These substitutions create a healthier delivery package – a small amount of whole coconut – complete with fiber and other phytonutrients, plus a nice mild flavour (if you even notice it). Instead of a traditional cake recipe that uses oil.

Other healthy tasty vegan dessert or snack recipes to try (these use apples):

Apple Crumble

Apple Cake

 

Buy Cranberries in Season and Freeze them for Healthy Cranberry Breads and Cranberry cake.

I buy bags and bags of fresh cranberries from Costco before thanksgiving, rinse and freeze them, so I can bake with cranberries all year.  I also enjoy putting these frozen cranberries on my hot oatmeal in the morning. 

Cranberries are tart, and this cake has no sugar, so it is more like a bread, but still tastes nice.

When baking it, you can taste the wet ingredients mixture, to be sure you like the flavour, and sweetness.  

My kids liked this cranberry cake, so things don’t always have to be sweet to be a success. The cranberries are juicy and tasty, and the spices add complex flavour.

Whole Wheat Flour Cakes and Baking

We are loving my baking with whole wheat, it is such a satisfying snack.  They are a bit ugly, but so nice to eat.

Maybe it’s the extra fiber, or nutrients, but we feel so good after eating this cake.

Whole wheat does make the cake more dense, and lumpy looking on the top, but also more filling, without that blood sugar spike and fall you get from white flour.  

This cake is quite low calorie and is full of whole foods that will feed your microbiome, and have been shown to prevent cancer.  Have some cake and be slim too!

 Whole Foods Compared to Traditional Desserts = Better Gut Health

A quick mention here about a book that made it so I can eat this cake happily.

The advice in this book about gradually exercising your gut, by eating a little bit more of a diverse range of plants, especially whole grains like whole wheat is just spot on. Rather than avoiding them.

I’ve realized my IBS goes away when I eat a little bit of the food that is bothering me for a few days in a row.

This book explains why, based on your microbiome changing to be able to digest what you eat.

Eliminating foods is actually the opposite of what we should do.

Following the advice in this book, has really made my IBS go away

It’s been an amazing read for me.

My digestive system has never felt better.

Now I can eat wheat and lovely cakes.

If you ever struggle with bloating or reactions to some plant foods (like wheat) or if you know someone who does, this book may solve that problem for you and them!

So I thought I would share. 🙂

Whole Wheat Vegan Apple Cake No-Oil

Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb

Jeanette
Makes one 9” x 13" rectangle cake, can be cut into squares.
No ratings yet
Prep Time 30 mins
Cook Time 45 mins
Total Time 1 hr 20 mins
Course Dessert, Snack
Cuisine American, Vegan, Whole Foods
Servings 20 pieces
Calories 164 kcal

Equipment

  • 9" x 13" rectangle baking dish.
  • Wax paper or parchment paper (optional, but recommended).

Ingredients & Tips
  

First, Mix the Following Dry Ingredients in a Large Bowl

  • 3 cups whole wheat flour Or half whole wheat and white.
  • 1 1/2 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
  • 2 tsp baking powder
  • 3 tsp cinnamon try swapping 1 tsp of the cinnamon for ground cloves.
  • 1 tsp nutmeg
  • 1 teaspoon salt

Second, food processor the following on high, until smooth, to aerate

  • 1/3 cup dried coconut Soaked in water: microwave for 30 seconds with 1/3 cup water, and let sit a few minutes, then add to the food processor.
  • 2 tbsp ground flax Whisked with 6 tbsp of water, then let sit for a few minutes, to make 4 flax "eggs"
  • 1 1/2 cup banana Use ripe frozen bananas instead of sugar. Makes more of a bread, than a cake (less sweet).
  • 1 1/2 cups apples Chopped, peel on is ok. These will be turned to liquid. Or use applesauce.
  • 1/4 cup maple syrup optional
  • 1 tbsp vanilla extract

Third, add and process nuts first to make into pieces, and then add and process cranberries on medium speed to cut most in half.

  • 1 1/2 cups pecans Or walnuts.
  • 4 cups cranberries fresh or frozen

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

      Sixth, bake at 350 for 40 - 50 minutes, until a toothpick comes out very clean

        Instructions
         

        More Detailed Instructions:

        • Preheat oven to 350° F (175° C)
        • Place wax or parchment paper on bottom of 9x13 glass cake pan, to avoid problems getting the cake out later.

        Mix Dry Ingredients Together in Large Bowl

        • In a large bowl, mix the whole wheat flour, baking soda, baking powder, spices, and salt.

        Mix at High Speed in Food Processor until Smooth - for about a minute to aerate / add bubbles to the cake.

        • Frozen banana (slightly thawed, so you don't damage the food processor)
        • Apples (or applesauce)
        • Maple syrup
        • Vanilla
        • Soaked coconut
        • Soaked flaxmeal / ground flax

        Add Nuts to the Food Processor and Chop on Medium, until nuts are half their previous size.

        • Nuts

        Add Cranberries to the Food Processor, Chop on Medium until many are halved, some should still be whole.

        • Cranberries, chopping the cranberries a bit will help them release moisture when cooking. It's fun when eating to get some whole tart cranberries too.

        Mix Wet into Dry

        • Stir with a spatula in the large bowl, to get the wet and dry well mixed.
          The dough will be very thick, but don't worry, because the cranberries will create juices when they bake.

        Spoon vegan batter evenly into a rectangular cake pan

        • To make the cake easier to get out later, first line the pan with parchment paper, wax paper, or aluminum foil and then spray lightly with oil (optional, makes paper easier to peel off).
        • Lightly smooth the batter mostly flat with your spoon. It should be thick, not runny, but all the flour should be mixed in.

        Bake for 40 - 50 minutes or until a toothpick inserted in center comes out clean.

        • Bake in a preheated 350-degree oven. Check center is cooked, by waiting until a toothpick comes out clean.
        • Remove from oven, cool in the dish for at least 10 minutes. Pop the cake out, upside down, peel the paper off, and continue cooling on a wire rack or towel.
        • Turn right side up, you can put the cake back in the baking dish.
          We put a towel over it and keep it on the counter for snacking for about a week.

        Notes

        Sweetness: To make the cake sweeter, without adding sugar, consider adding 1/2 cup water to the wet mix, then stir 1/2 cup raisins in when you add the wet to the dry.
         

        Nutrition

        Nutrition Facts
        Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb
        Amount Per Serving (1 piece)
        Calories 164 Calories from Fat 63
        % Daily Value*
        Fat 7g11%
        Saturated Fat 1g6%
        Sodium 201mg9%
        Potassium 226mg6%
        Carbohydrates 24g8%
        Fiber 5g21%
        Sugar 6g7%
        Protein 4g8%
        Vitamin A 28IU1%
        Vitamin C 4mg5%
        Calcium 41mg4%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword cranberries, eggless cake, healthy cranberry bread, oil free cake, sugar free cake, vegan birthday cake, wfpb cake, wfpb dessert, wfpb snack, whole wheat baking, whole wheat vegan, whole wheat vegan cake
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

        Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

        Healthy Vegan Apple Cake Whole Wheat No-Oil WFPB

        This is a yummy, healthy and satisfying plant-based vegan dessert.  Or maybe you would eat it as an after school snack for kids, bedtime snack for yourself, or mid-day treat. Whatever you prefer, so many options!

        Looking for healthy vegan recipe ideas to make with apples?  This one is quite tasty.

        To make a moist apple cake recipe that is whole-foods plant-based, this recipe uses dried coconut, soaked in water,  instead of oil.

        This substitution is a healthier delivery package – a small amount of whole coconut – complete with fiber and other phytonutrients, plus a nice mild flavour. Instead of a traditional apple cake recipe that uses oil.

        Another tasty vegan apple recipe idea:

        Apple Crumble

         

        What Kind of Apples to Use in a Healthy Apple Cake?

        Whatever you have on hand should work really.  I mixed crab apples from our tree, plus some gala from the store.   I didn’t bother to peel them, because the food processor makes nice small pieces.

        Each type of apple will taste a little different, but still sweet.  

        You can taste the wet ingredients mixture, to be sure you like the flavour, and sweetness. 

        If you bake with apples often enough, you might learn to adjust the sugar content lower, or higher, when you know the apples are sweeter or more tart.

        Whole Wheat Flour Cakes and Baking

        We are loving my baking with whole wheat, it is such a satisfying snack.

        Maybe it’s the extra fiber, or nutrients, but we feel so good after eating this cake.

        Whole wheat does make the cake more dense, but also more filling, without that blood sugar spike and fall you get from white flour.

         Whole Foods Compared to Traditional Desserts = Better Gut Health

        A quick mention here about a book that made it so I can eat this cake happily.

        The advice in this book about gradually exercising your gut, by eating a little bit more of a diverse range of plants, especially whole grains like whole wheat is just spot on. Rather than avoiding them.

        I’ve realized my IBS goes away when I eat a little bit of the food that is bothering me for a few days in a row.  

        This book explains why, based on your microbiome changing to be able to digest what you eat.  

        Eliminating foods is actually the opposite of what we should do.

        Following the advice in this book, has really made my IBS go away

        It’s been an amazing read for me.

        My digestive system has never felt better.  

        Now I can eat apples and wheat together in one lovely cake.

        If you ever struggle with bloating or reactions to some plant foods (like apples, or wheat) or if you know someone who does, this book may solve that problem for you and them!

        So I thought I would share. 🙂 

        Whole Wheat Vegan Apple Cake No-Oil

        Healthy Vegan Whole Wheat Apple Cake - Oil Free

        Jeanette
        Makes one 9” x 13" rectangle apple cake.
        5 from 3 votes
        Prep Time 30 mins
        Cook Time 45 mins
        Total Time 1 hr 15 mins
        Course Dessert
        Cuisine American, Vegan, Whole Foods
        Servings 20 pieces
        Calories 211 kcal

        Equipment

        • 9" x 13" rectangle baking dish.
        • Wax or parchment paper (optional).

        Ingredients & Tips
          

        First, Mix the Following Dry Ingredients in a Large Bowl

        • 3 cups whole wheat flour Or half whole wheat and white.
        • 2 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
        • 2 tsp baking powder
        • 3 tsp cinnamon Or swap 1 tsp for ground cloves.
        • 1 tsp nutmeg
        • 1 teaspoon salt

        Second, food processor the following on high, until smooth, to aerate

        • 1/3 cup dried coconut Soaked in water: microwave for 30 seconds with 1/3 cup water, and let sit a few minutes, then add to the food processor.
        • 2/3 cup sugar I'm working on variations with frozen banana instead of sugar. Makes more of a bread, than a cake (less sweet). Also increases the moisture.
        • 1 1/2 cups apples chopped, peel on is ok (these will become applesauce and be a sweetener. Keeping this cake lower sugar. Or use pre-made applesauce.
        • 1 tbsp vanilla extract
        • 2 tbsp ground flax Whisked with 6 tbsp of water, then let sit for a few minutes, to make 4 flax "eggs"

        Third, add and process nuts and apple pieces on medium speed, just until diced into small pieces

        • 1 3/4 cups pecans Or walnuts.
        • 4 cups apples Cored and in pieces. You can use an apple slicer, then add the slices to the food processor. Peel on is ok, if your apples are washed and organic.

        Fouth, pour and mix wet ingredients into the dry

          Fifth, spoon batter into cake pan

            Sixth, bake at 350 for 40 minutes

              Optional Vegan Applesauce Frosting Ingredients

              • 1 cup applesauce
              • 1 cup powdered sugar
              • 1 tsp vanilla
              • 1 tsp cinnamon

              Instructions
               

              More Detailed Instructions:

              • Preheat oven to 350° F (175° C)
              • Place wax or parchment paper on bottom of 9x13 glass cake pan, to avoid problems getting the cake out later. Lightly spray paper and sides with oil.

              Mix Dry Ingredients Together in Large Bowl

              • In a large bowl, mix the whole wheat flour, baking soda, baking powder, spices, and salt.

              Mix at High Speed in Food Processor until Smooth - for about a minute to aerate.

              • Soaked coconut
              • Sugar
              • vanilla
              • Soaked flaxmeal / ground flax
              • 1 1/2 cups apple pieces (applesauce as sweetener)

              Then Add the Following to the Food Processor and Chop on Medium, Until Nuts and Apples are all in Small Pieces:

              • Nuts
              • Remaining cups of apple pieces / slices

              Mix Wet into Dry

              • Stir with a spatula in the large bowl, to get the wet and dry well mixed.
                The dough will be very thick, but don't worry, because the apples will create juices when they bake.

              Spoon vegan batter evenly into a rectangular cake pan

              • To make the cake easier to get out, first line the pan with parchment paper, wax paper, or aluminum foil and then spray lightly with oil.
              • Smooth the batter flat with your spoon. It should be thick, not runny, but all the flour should be mixed in.

              Bake for 40 - 45 minutes or until a toothpick inserted in center comes out clean.

              • Bake in a preheated 350-degree oven. Check center is cooked, by waiting until a toothpick comes out clean.
              • Remove from oven, cool in the dish for at least 10 minutes. Pop the cake out, and continue cooling on a wire rack or towel.
              • Turn right side up before optionally frosting the top.

              Optional Vegan Applesauce Glaze

              • While cake is cooling upside down, make the frosting by blending the apple pieces in the food processor to make an applesauce.
              • Drizzle over a piece just before serving.
                So the glaze doesn't seep into the cake, making it too soggy.

              Notes

              Sweetness: To make the cake sweeter, without adding sugar, consider adding 1/2 cup frozen bananas or water to the wet mix, then stir 1/2 cup raisins in when you add the wet to the dry.

              Nutrition

              Nutrition Facts
              Healthy Vegan Whole Wheat Apple Cake - Oil Free
              Amount Per Serving (1 piece)
              Calories 211 Calories from Fat 72
              % Daily Value*
              Fat 8g12%
              Saturated Fat 1g6%
              Sodium 228mg10%
              Potassium 200mg6%
              Carbohydrates 34g11%
              Fiber 4g17%
              Sugar 18g20%
              Protein 4g8%
              Vitamin A 27IU1%
              Vitamin C 2mg2%
              Calcium 38mg4%
              Iron 1mg6%
              * Percent Daily Values are based on a 2000 calorie diet.
              Keyword apples, eggless cake, healthy vegan apple recipe, oil free cake, vegan birthday cake, wfpb cake, wfpb dessert, whole wheat baking, whole wheat vegan cake
              Tried this recipe?Mention @veganenvy or tag #veganenvy!
               
              FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

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              Click here to EXPLORE

              People Exploring Plant Based Eating

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

              Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

              Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

              Healthy Rhubarb Strawberry Crisp – gluten-free, low FODMAP – With Oats and Pecans

              Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and here is a method to make rhubarb crumble, with no-added-fats, but healthy nuts instead.  

              Mmmm mmm!  In this easy recipe, I used rhubarb and strawberries on the bottom, quick cooking oats and ground pecan nuts on top, with no-butter, no-oil.  The topping is crispy, not soggy, and the ground up nuts make it healthier, while adding flavour, depth and fibre!

              So delicious with the warm, juicy, soft, sweetened fruit, slightly spiced, and the crispy oat topping.  

              Lemon juice makes the topping stay together, and adds a wonderful delicious zing.  I was worried that lemon wouldn’t work with rhubarb, since rhubarb is sour, but the lemon/light sugar mix in the topping tastes soooo good!  It’s like rhubarb lemonade!

              You can use a food processor or blender to mix the oats, lemon, nuts and sugar together to make a crumbly, crispy, tasty rhubarb strawberry fruit gluten free crisp topping.

              This recipe has garam masala spice in the rhubarb, it’s lovely.  Allspice also works.  Or just cinnamon and nutmeg would too.  

              Why garam masala with the strawberry and rhubarb?  Typical garam masala contains cardamom pods, black peppercorns, cumin, coriander seeds, cinnamon sticks, and cloves.  These spices complement rhubarb, with a warmth that is still welcome on a summer day.  Also, according to my research, the taste of strawberries is enhanced with pepper. Ok, great!

              I hope you enjoy your rhubarb in this delicious healthy dessert or satisfying snack!  It’s easy to make a homemade strawberry rhubarb crisp that is gluten-free, plant based, vegan, healthy, and low fodmap (see IBS notes below)!

               
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              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

              Rhubarb With Leaves

              Healthy Rhubarb Strawberry Crisp/ Crumble, Gluten-free, Low FODMAP, Vegan, Dessert

              Jeanette
              This healthy rhubarb strawberry crisp recipe is incredibly simple to make, and very tasty.  The crumble on top uses nuts instead of oils (whole food), and is slightly crispy, it is pleasurable to eat the crunchy topping with the soft fruit.
              For this recipe, I added frozen pre-sliced strawberries. Fresh would work also.
              Rhubarb is sour like a lemon, and strawberries are naturally sweet and together they transform into a comforting and delicious dessert or healthy snack. 
              No ratings yet
              Prep Time 15 mins
              Cook Time 40 mins
              Total Time 55 mins
              Course Dessert, Snack
              Cuisine American, Western
              Servings 10 servings
              Calories 266 kcal

              Equipment

              • 9 x 13 Uncovered Baking Dish
              • Food Processor

              Ingredients & Tips
                

              For the Fruit Filling:

              • 7 cups rhubarb diced
              • 3 cups strawberries frozen or fresh, sliced
              • 2 tbsp cornstarch
              • 1 1/2 teaspoon garam masala spice mix (or allspice, or cinnamon and nutmeg)
              • 1/4 cup sugar or dry sweetener of your choice: white sugar also works well.

              For the Crumble Topping:

              • 3 cups rolled oats quick cooking
              • 1/3 cup brown sugar I use brown sugar in the topping for the color.
              • 1 teaspoon cinnamon or allspice
              • 1/4 teaspoon nutmeg
              • 1/8 teaspoon salt
              • 1 1/4 cup pecans
              • 1/4 cup lemon juice fresh or bottled, or orange juice

              Instructions
               

              • Preheat oven to 350° F

              Prepare the Fruit Filling

              • Wash and dice rhubarb into evenly sized , 1/2 inch (1.5cm) approx slices.  Wash and slice strawberries.
                Rhubarb Strawberry
              • Place fruit into a 9x13 ungreased baking dish.
              • In a small bowl mix cornstarch, filling spices (garam masala or your substitute), and sugar until well combined and lump free.  Sprinkle evenly over the fruit. 

              Prepare the Oat Crumble Topping

              • In a food processor, on high speed, blend oats, spices, sugar, pecans and salt.  
                Once the nuts are finely ground, while processing on medium, slowly add the lemon juice to make the mixture crumbly.  
                Do not over process, or the mixture will form into balls/ be too mushy.
              • Sprinkle oat topping crumble over the fruit.  Use a spoon to break up chunks first. 
              • Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center.
                You can opt to brown the top by broiling on low for 3 minutes, I didn't.

              Notes

              If you have less fruit, adjust the amount of oats to be less as well. 
              Fresh lemon juice seems to burn more easily, watch your topping for burning if you used fresh. 

              Nutrition

              Nutrition Facts
              Healthy Rhubarb Strawberry Crisp/ Crumble, Gluten-free, Low FODMAP, Vegan, Dessert
              Amount Per Serving (1 g)
              Calories 266 Calories from Fat 99
              % Daily Value*
              Fat 11g17%
              Saturated Fat 1g6%
              Sodium 37mg2%
              Potassium 467mg13%
              Carbohydrates 40g13%
              Fiber 6g25%
              Sugar 16g18%
              Protein 5g10%
              Vitamin A 99IU2%
              Vitamin C 35mg42%
              Calcium 110mg11%
              Iron 2mg11%
              * Percent Daily Values are based on a 2000 calorie diet.
              Keyword crisp, crumble, gluten free dessert, healthy dessert, healthy gluten free rhubarb crisp, low fat, low fodmap dessert, Plant Based, rhubarb, strawberries, vegan, vegan dessert, Whole Foods
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

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              Anti-Inflammation Smoothie – Ginger and Turmeric

              Anti-Inflammation Smoothie – Ginger and Turmeric

              Reduce Pain and Inflammation with a Ginger and Turmeric Smoothie

              Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation respectively.

              They also happen to complement each other nicely.

              Turmeric is bitter and ginger is spicy, together they soothe.

              I’m playing with different combinations of ginger and turmeric in smoothies.  Here is a simple smoothie recipe that tasted good.  Green smoothies are so clean tasting too.  If you enjoy them, you are getting a nutritionally dense snack.

              Into my mid 40s here, I’ve been feeling signs of age.  Some aches in my hips (arthritis?), as well as suffering from some digestive issues related to a surprise return of IBS (hormones?), this vegan green smoothie should help out with inflammation issues like these.

              1 tsp powdered ginger a day was found in studies to be as effective as prescription migraine medication for eliminating headaches and migraine pain.

              Another study found the same amount of ginger powder significantly reduced or eliminated menstrual cramp pain.

              I personally can vouch for 1 tsp of ginger a day in my breakfast, tea or smoothie taking pain completely away.

              Does it work for you?

              FODMAP rating – low FODMAP smoothie.

               

              Ginger turmeric smoothie

              Anti-Inflammatory Smoothie

              Jeanette
              Ginger and turmeric, plus greens make for an anti-inflammatory, low FODMAP health enhancing smoothie.  
              Tastes pretty good too.
              No ratings yet
              Prep Time 5 mins
              Total Time 5 mins
              Course Snack
              Cuisine low FODMAP, Smoothie, Vegan
              Servings 1 servings
              Calories 311 kcal

              Ingredients & Tips
                

              Instructions
               

              • Blend ingredients, really stuff the spinach in there, it shrinks quite a bit.
              • Enjoy!

              Nutrition

              Nutrition Facts
              Anti-Inflammatory Smoothie
              Amount Per Serving (1 smoothie)
              Calories 311 Calories from Fat 108
              % Daily Value*
              Fat 12g18%
              Saturated Fat 2g13%
              Sodium 224mg10%
              Potassium 993mg28%
              Carbohydrates 40g13%
              Fiber 5g21%
              Sugar 22g24%
              Protein 13g26%
              Vitamin A 3390IU68%
              Vitamin C 18.7mg23%
              Calcium 330mg33%
              Iron 2.7mg15%
              * Percent Daily Values are based on a 2000 calorie diet.
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

               

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              Cool as a Cucumber Vegan Tzatziki – Fat-Free

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              Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

              Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

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

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

              Whole-Foods Plant-Based Fruit Crumble/Crisp Topping

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

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

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

               
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              Healthy Vegan Pear Crumble

              Ginger Pear Crisp

              Jeanette
              This whole-foods plant-based oil-free pear crisp recipe is incredibly simple to make, and very tasty.  The crumble remains crisp, not soggy, it is pleasurable to eat slightly crunchy topping with the soft pears.
              Different varieties of pears have different flavors and textures, each could lead to an entirely different finished pear crumble. For this recipe, I used Packham Pears from Australia. They are green and hard, and don't seem to ripen much, so I thought they would be great for baking. 
              Pears are naturally sweet and transform into a decadent and delicious dessert without much added sugar. 
              No ratings yet
              Prep Time 15 mins
              Cook Time 40 mins
              Total Time 55 mins
              Course Dessert, Snack
              Cuisine Western, Whole Foods
              Servings 10 servings
              Calories 300 kcal

              Ingredients & Tips
                

              For the Filling:

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

              For the Topping:

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

              Instructions
               

              • Preheat oven to 350° F

              Prepare the Fruit Filling

              • Peel and chop pears into evenly sized cubes, or thin slices.   I pushed a slicer through each pear to make 6 pieces, then cut each piece in half lengthwise.
              • Place pears into a 9x13 baking dish.
              • In a small bowl mix cornstarch, ground ginger, salt, and coconut sugar until well combined and lump free.  Sprinkle evenly over the pears. 

              Prepare the Crumble Topping

              • In a food processor, on high speed, blend oats, coconut sugar, almond flour, cashews, ground ginger, cinnamon and salt.  Once the cashews are finely ground, while processing, slowly add the lemon juice to make the mixture crumbly.  Do not over process, or the mixture will form into balls.  
              • Spread oat topping crumble over the pears.   
              • Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center. You can opt to brown the top by broiling on low for 3 minutes, I didn't.

              Nutrition

              Nutrition Facts
              Ginger Pear Crisp
              Amount Per Serving (1 / 10th of recipe)
              Calories 300 Calories from Fat 90
              % Daily Value*
              Fat 10g15%
              Saturated Fat 1g6%
              Sodium 107mg5%
              Potassium 323mg9%
              Carbohydrates 49g16%
              Fiber 7g29%
              Sugar 18g20%
              Protein 7g14%
              Vitamin A 30IU1%
              Vitamin C 7.8mg9%
              Calcium 40mg4%
              Iron 2.4mg13%
              * Percent Daily Values are based on a 2000 calorie diet.
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

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              Cool as a Cucumber Vegan Tzatziki – Fat-Free

              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.

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              Image of vegan tzatziki dip with vegetables.

              Cool as a Cucumber Vegan Tzatziki

              Jeanette
              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.
              No ratings yet
              Prep Time 5 mins
              Total Time 5 mins
              Course Dip, Sauce
              Cuisine Greek
              Servings 8 servings
              Calories 51 kcal

              Ingredients & Tips
                

              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
               

              • Add tofu to food processor with Epicure Lemon Dilly Dip Mix (or individual herbs), salt, pepper, apple cider vinegar.  Blend on high until creamy.
              • 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.
              • Serve!  The flavours will blend almost immediately.

              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

              Nutrition Facts
              Cool as a Cucumber Vegan Tzatziki
              Amount Per Serving (1 / 8th of recipe)
              Calories 51 Calories from Fat 9
              % Daily Value*
              Fat 1g2%
              Sodium 172mg7%
              Potassium 223mg6%
              Carbohydrates 3g1%
              Sugar 1g1%
              Protein 5g10%
              Vitamin A 110IU2%
              Vitamin C 1.9mg2%
              Calcium 48mg5%
              Iron 1.4mg8%
              * Percent Daily Values are based on a 2000 calorie diet.
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

               

               

               

               

               

               

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              What's Special About VeganEnvy Recipes?  

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

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

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

               
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              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

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              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 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.

              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.

              Healthy Cucumber Sandwich Rolls with Hummus

              Hummus, and cucumber idea to make sandwich roll ups. Plant based protein lunch idea for kids!

              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

              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.

              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...

              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.

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

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

              Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

              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.

              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.

              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.

              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.

              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!

              Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

              Looking for healthy low-fat vegan recipe ideas to make with apples? This moist apple cake is wfpb and quite tasty.

              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.

              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.

              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.

              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!

              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.

              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.

              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!

              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!

              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.

              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.

              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.

              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!

              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.

              Learn About the VeganEnvy Diet

               

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

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

              How to 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...

              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.

              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.

              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 my IBS Symptoms Were Like – Before I Went Vegan

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

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

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

              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.

              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.

              That Meat is Not Giving You Muscle

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

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              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

              Chocolate Banana Green Smoothie

              Chocolate Banana Green Smoothie

              Image of two dark brown Chocolate Banana Green Smoothies, featuring spinach and cocoa powder.

              So Tasty!!!  Healthy Sugar-free Chocolate Green Smoothie with Spinach, Dates, and Non-Dairy Milk.

              Green smoothies have such a clean aftertaste, yet still can be chocolatey, sweet, creamy and thick.  Whether your preference is almond milk, or soy milk or a different non-dairy milk, this smoothie combo is awesome.  I usually have one daily.

              This smoothie with greens in it doesn’t look green at all, and I bet you cannot taste the spinach – except to notice a crispness when you smack your lips and a clean feeling on your teeth.

              This delicious, low-fat, low-calorie, and satisfying smoothie is a beautiful chocolatey brown.

              Chocolate, spinach, pineapple – they are great friends in a smoothie. You must try it!

              Image of Vegan Chocolate, banana, pineapple, almond milk or soy milk smoothie before blending.

              This is a simple, decadent, sweet and healthful smoothie that we are loving right now. The chocolate powder brings antioxidants, iron, and such lovely flavour. My husband agrees.

              Soy milk makes it creamier than other non dairy milks, and adds protein too, but if you have almond milk in the fridge, go ahead and use that, it will be lower calorie.  I buy a higher fat soy milk for my girls, and a lower fat one for me.  Both give us lots of protein and energy.

              Image of chocolate, banana, spinach, green vegan smoothie from the top, before blending.
              Image of vegan chocolate banana green smoothie blending in a magic bullet.
              Image of two smoothies ready for drinking, from the top, vegan chocolate banana green smoothies. So delicious and healthy!

               

              Chocolate Banana Green Smoothie

              Jeanette
              Chocolate, bananas, pineapple, dates, non-dairy milk and spinach bring this green smoothie together in a very sweet combination.  It is an easy and satisfying healthy snack.
              No ratings yet
              Prep Time 5 mins
              Total Time 5 mins
              Course Breakfast, Snack
              Cuisine Smoothie
              Servings 1 servings
              Calories 290 kcal

              Ingredients & Tips
                

              • 1 banana cut into chunks, fresh or frozen - with some brown spots for a more sweet smoothie
              • 3/4 cup spinach leaves fresh or 1/3 cup frozen
              • 1 oz pineapple 2 pieces, frozen or fresh pear or other sweet fruit
              • 1 cup soy milk 1 to 1.5 cups, unsweetened, low fat or regular, or other non-dairy milk like almond milk
              • 1 tbsp cocoa unsweetened powder, a heaping tablespoon, look for a brand with more iron
              • 2/3 oz dates 2 whole dried dates, squish them to make sure no pits are hiding inside
              • water or crushed ice to top up

              Canada Links

              Epicure Product Suggestions

              Instructions
               

              • Add ingredients to a high speed blender cup in the order listed.  Some days I use low fat and other days I use regular soy milk, depending how creamy I want it to be.  Top up with water or crushed/cubed ice.
                If you use a sweetened non-dairy milk (like a vanilla or chocolate) then skip the dates.
              • Instead of the cocoa powder, the Cocoa Acai Booster powder from Epicure (see link in ingredients) is a great substitution.  It only has 20 calories (same as cocoa powder) contains more antioxidants than plain cocoa and is seriously tasty with the Acai berries in it as well.
                Epicure Cocoa Acia Smoothie Booster
              • Blend for 1 minute, until dates are fully blended.  Enjoy!

              Notes

              Try adding 1 tsp turmeric for extra anti-inflammatory properties.  The chocolate should hide the flavour.

              Nutrition

              Nutrition Facts
              Chocolate Banana Green Smoothie
              Amount Per Serving
              Calories 290 Calories from Fat 45
              % Daily Value*
              Fat 5g8%
              Saturated Fat 1g6%
              Sodium 140mg6%
              Potassium 1054mg30%
              Carbohydrates 56g19%
              Fiber 8g33%
              Sugar 35g39%
              Protein 10g20%
              Vitamin A 2690IU54%
              Vitamin C 30.1mg36%
              Calcium 322mg32%
              Iron 2.9mg16%
              * Percent Daily Values are based on a 2000 calorie diet.
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

              Image of vegan meme: "I could never go vegan" - said almost every vegan (before going vegan).

              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!

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

              Irresistible Peanut Butter Cookies

              Irresistible Peanut Butter Cookies

              Simple Vegan Gluten-free Peanut Butter Cookies with Oat flour

              These easy, seven ingredient, peanut butter cookies are both chewy and crispy, and melt in your mouth with a burst of real peanut flavour and sweetness.  With natural peanut butter, and make-it-yourself oat flour, they are egg-free, smooth, chewy, and gluten-free.

              When I put these out for snacking, people ask for the recipe.  They are that good.

              Jump to Recipe

               

              Coconut sugar is darker than golden brown sugar, and is what gives these cookies a beautiful deep colour.

              Use natural peanut butter for the best flavour,

              I’m talking about peanut butter where the ingredients are… peanuts.  With nothing else.  Are you into that yet?

              Consider getting hippie, and more healthy, about your peanut butter, if you haven’t already!

              Natural peanut butter may seem strange to some, because the oil separates.  My post about how to open, stir, store, and why processed nut butters are BAD for us: How to Use Natural Peanut Butter may urge you to go natural with your peanut butter.

              Did you know that an extra daily snack of nuts didn’t make people gain weight?

              Don’t be afraid to eat nuts daily.  In fact, eating an extra handful or two of nuts a day made people lose weight!

              Read my post about the weight loss trick: Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss and you will want to make and eat these peanut butter cookies even more!

              Use room temperature peanut butter if you can.

              I have made these with fridge peanut butter, and that is totally doable, but what worked really well was using a new small jar of natural peanut butter out of the cupboard.  I used the entire jar (double batch), and it was so easy to stir soft peanut butter into the sugar and flour.

              You could also microwave your peanut butter if you use a glass or plastic mixing bowl.

              Nut based cookies are an awesome snack.

              So portable, chewy, yummy and easy.  Cookies are great to have around the house for after school, or after supper.

              I have to admit, there is a lot of sugar in those cookies – because of that, we should consider them a sometimes treat, not a daily source of energy.

              But, that said, I eat these peanut butter cookies when I make them, usually two to three cookies a day, and I consider them my nuts for that day.  They did not make me gain weight either!

              Eat one or two of these cookies, and feel your cravings disappear for a couple of hours! 🙂

               

              Image of vegan irresistible peanut butter cookies

              Irresistible Peanut Butter Cookies

              Jeanette
              Soft and chewy peanut butter cookies that are vegan and gluten-free, but sweet and melty in your mouth! 
              Perfect little crowd pleasers, packed with big peanut butter flavour!
              No ratings yet
              Prep Time 15 mins
              Cook Time 10 mins
              Total Time 25 mins
              Course Dessert, Snack
              Cuisine American, Dairy Free, Egg Free, Gluten Free, Vegan
              Servings 28 cookies
              Calories 170 kcal

              Ingredients & Tips
                

              Instructions
               

              • Preheat oven to 350 degrees Fahrenheit.  Use baking sheet(s).
              • In a high speed blender, blend quick cooking oats to make oat flour.  Approx. 1 1/4 cup of oats will give a heaping cup of oat flour.
              • In a large mixing bowl, stir together the vanilla, peanut butter, and sugar. Use room temperature peanut butter if possible, or microwave slightly for easier stirring.  Coconut sugar made these cookies have an excellent toasted flavour.
              • In a separate mixing bowl, mix the dry ingredients together (oat flour, baking soda, and salt).
              • While stirring the peanut butter mixture, add the oat flour mixture. Add in the non-dairy milk or water and continue to stir until combined.
              • Roll the dough into balls (about 1 1/2 - 2 tablespoons per cookie), drop on baking sheet, and flatten with a fork one way and then the other to create a crisscross pattern.  With natural peanut butter, I did not need to spray my baking sheets.  The cookies don't stick.
              • Bake for 10-13 minutes or until just starting to turn golden on edges (they bake FAST so watch them carefully).  The cookies expand and flatten out slightly while they are cooking. 
              • Let cool completely.
              • Store in an airtight plastic container to keep the cookies soft and chewy.

              Notes

              Make your own oat flour by processing quick cooking rolled oats in a food processor for 2-3 minutes or a small high speed blender for a minute until a fine "flour" has formed.  
              If you have oats on hand, you can make this quick flour anytime, it tastes so fresh.  
              Blending the oats makes the cookies smooth instead of lumpy, many kids (and adults) love smooth cookies.
               
               

              Nutrition

              Nutrition Facts
              Irresistible Peanut Butter Cookies
              Amount Per Serving (1 cookie)
              Calories 170 Calories from Fat 81
              % Daily Value*
              Fat 9g14%
              Saturated Fat 2g13%
              Sodium 245mg11%
              Potassium 140mg4%
              Carbohydrates 17g6%
              Fiber 1g4%
              Sugar 9g10%
              Protein 5g10%
              Calcium 16mg2%
              Iron 0.6mg3%
              * Percent Daily Values are based on a 2000 calorie diet.
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

              Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

              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

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

              Jeanette
              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.
              No ratings yet
              Prep Time 20 mins
              Cook Time 25 mins
              Total Time 45 mins
              Course Dessert
              Cuisine American, Dairy Free, Egg Free, Gluten Free, High Fibre, Vegan
              Servings 50 2" x 1" bars
              Calories 55 kcal

              Ingredients & Tips
                

              • 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
               

              • 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. 
              • Grind oats into oat flour.  
              • 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. 
              • Add the ingredients except the chocolate chips to a food processor and blend for a minute. 
              • Scrape down the sides and process for another 1-2 minutes until very smooth.
              • 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.  
              • 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. 
              • Sprinkle remaining chocolate chips over the top to make your snack look and taste extra special.
              • Bake for 25-30 minutes until slightly puffed up, and the top is firm.

              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

              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*
              Fat 1g2%
              Sodium 72mg3%
              Potassium 98mg3%
              Carbohydrates 10g3%
              Fiber 1g4%
              Sugar 3g3%
              Protein 1g2%
              Vitamin A 5IU0%
              Vitamin C 0.1mg0%
              Calcium 26mg3%
              Iron 0.8mg4%
              * Percent Daily Values are based on a 2000 calorie diet.
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

              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.

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

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