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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        Butternut Squash Apple Galette – Whole-Foods Plant-Based

        Butternut Squash Apple Galette – Whole-Foods Plant-Based

        Whole-Foods Plant-Based Galette with Whole-Wheat Pastry – Creamy Tofu, Apple, Fennel Filling

        Are you looking for a whole-foods plant-based butternut squash galette recipe?  I couldn’t find one, so I created this for us to enjoy.

        This vegan galette recipe has butternut squash, sliced and roasted, then layered beautifully over a soft filling made from food processing, or blending a fennel bulb (or dried fennel), crabapples (or regular apples), extra firm tofu, and yummy sage, rosemary, nutmeg and other fall flavours.

        All snugly embraced in a galette dough pouch, for a cozy harvest meal.

        Basic vegan galette dough:

        Whole-wheat whole-grain flour, almond flour (healthy unprocessed fat, replaces margarine), non-dairy milk, nutritional yeast, and some seasonings.   Made in a food processor.

        The dough is easy to handle, rolls out fine, but was a little tough right out of the oven – due to lack of oil I expect, and potentially I cooked it too long.

        The pastry softened up in the fridge and was nicely tender as leftovers.

        • Next time I’ll blend 3-4 dried prunes into the dough for moisture.
        • I’m confident prunes will make it great, because I use prunes in my oil-free pizza crust and it is really fantastic,

        BUT I haven’t tested prunes in the galette dough yet.

        I’m posting the version I did test, next time I’ll add prunes and update the ingredients.

        Think of a galette as a lazy pie, or a lazy quiche.

        I was surprised how easy it was to roll out the dough, spread the ingredients on it, wrap it gently and pop it back in the oven.

        I used a large oven safe wok, which shaped the sides nicely.  An extra-large skillet would also work, as would a baking sheet.

        We got easy to pack galette leftovers, perfect for school and work lunches.  I can see how little mini galettes would make great individual servings.

        Butternut Squash Dinner Idea That is Vegan

        This galette is wonderful at the end of summer, since you make it with autumn harvest vegetables, helping you use up that butternut squash on your counter.

        I will definitely be making this again throughout the winter. 🙂 

        whole foods plant based galette

        Vegan Butternut Squash Galette - Whole-Foods Plant-Based

        Jeanette
        With butternut squash, and a savoury tofu filling with fennel, and crabapples (or regular apples), this galette is simple, satisfying, and a great way to use up food harvested from your backyard.  
        The soft creamy tofu filling is delicate and tasty, the pastry complements the ingredients well.  Butternut squash is the perfect not too sweet, firm colourful topping.
        Let this vegan galette cool slightly before slicing and serving.
        No ratings yet
        Prep Time 20 mins
        Cook Time 40 mins
        Total Time 1 hr
        Course dinner, Main Course
        Cuisine Egg Free, French
        Servings 8 servings
        Calories 217 kcal

        Ingredients & Tips
          

        Pastry

        Filling

        • 1 butternut squash peeled and sliced, see instructions
        • 1 1/2 cups fennel bulb small sized, sliced
        • 2 cups apples crabapples, cored and sliced
        • 340 g extra firm tofu
        • 1 teaspoon sage dried
        • 1 tablespoon rosemary fresh, or 1 tsp dried
        • 1 teaspoon salt
        • 1/2 teaspoon nutmeg
        • 1/2 tsp black pepper
        • 1 tbsp lemon juice freshly squeezed

        Topping

        Instructions
         

        Bake the Filling (Squash, Apples, Fennel)

        • Preheat the oven to 400°F.  Take out an extra-large oven-proof skillet with high sides or a wok.  A baking sheet can work too.
        • Peel the entire squash, you can roll and peel lengthwise.   Then cut the squash into two pieces to separate the bottom rounder part from the narrower top section. 
          Cut both parts in half and remove any seeds. 
          Cut all four pieces into 1/4-inch-thick slices. 
          Core and slice the apples, slice the fennel into small pieces (it will be food processed anyways).  Note: if you are short on time, you could add the apples raw to the filling in the food processor instead of baking.
          roast butternut squash no-oil
        • Spread sliced squash, apples, and fennel on baking sheets.  Place the apples and fennel together, you will scoop them up with a spatula to move to the food processor. 
          I didn't line or oil my sheets, some of the squash edges stuck, but was easy to scrape off.  
          Bake until the squash, apples, and fennel are tender, about 25-30 minutes. 

        Prepare the Pastry (Food Processor)

        • While the squash is baking, put the flour, almond flour, nutritional yeast (if using), and salt in a food processor. 
          Pulse to combine.  Add 1/3 cup of the non-dairy milk, process, it should still be floury.  Add additional non-dairy milk, 1 tablespoon at a time, until the dough sticks together (to test, remove the top and gather the dough in your fingers. If it sticks together without crumbling, it’s ready). I ended up using another full 1/3 cup of milk.
          Be careful not to over mix once it is doughy, it makes it tough. 
          Soak or clean the food processor, you will need it again to finish the filling.
          whole-wheat fat-free galette dough
        • Transfer dough to a lightly floured board or counter, and shape the dough into a disk. 
          With a rolling pin, roll out the dough into a very large circle about 1/4-inch thick. 
          Transfer dough into the large skillet, baking sheet, or wok, let the dough hang over the edges if necessary, you will fold it over the ingredients.

        Prepare the Tofu-Filling (Food Processor)

        • Add extra firm tofu, sage, rosemary, salt, nutmeg, pepper and lemon juice to the food processor.  You could also add the apples raw at this stage if you chose not to bake them, say maybe because you ran out of time to slice them :o.  
        • When the vegetables are done baking, scoop the apples and fennel with a spatula and add them to the food processor with the extra firm tofu.  It's fine/better if they are still hot.  Blend until well mixed. Taste test and adjust seasonings.

        Assemble the Galette

        • Spread the apple-tofu (ricotta) mixture over the top of the pastry, leaving a 1-inch border. 
          Arrange the squash prettily, in a spiral pattern, over the apple-fennel-tofu-ricotta mixture and fold the edges of the pastry toward the center of the galette. 
          whole-foods plant-based galette
        • Sprinkle almond flour, garlic powder and salt over the center of the galette and optionally onto the crust.
          vegan whole foods plant based galette
        • Bake until the crust is crisp and golden brown, about 20-25 minutes. Let cool slightly before slicing and serving.
          vegan butternut squash galette fennel apple whole-wheat crust

        Notes

        Serve with a bright green salad, also goes well with steamed brussels sprouts.  

        Nutrition

        Nutrition Facts
        Vegan Butternut Squash Galette - Whole-Foods Plant-Based
        Amount Per Serving (1 / 8th of recipe)
        Calories 217 Calories from Fat 45
        % Daily Value*
        Fat 5g8%
        Sodium 646mg28%
        Potassium 618mg18%
        Carbohydrates 36g12%
        Fiber 6g25%
        Sugar 6g7%
        Protein 9g18%
        Vitamin A 10010IU200%
        Vitamin C 23.9mg29%
        Calcium 96mg10%
        Iron 2.5mg14%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

         

         
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        FOLLOW HERE!

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        Italian Cornmeal Zucchini Polenta – 20 minutes

        Italian Cornmeal Zucchini Polenta – 20 minutes

        Easy Vegan Zuchinni Cornmeal Italian Polenta

        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 177 Calories 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.

        Jump to Recipe

        Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.raw cornmeal for vegan polenta

        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 Dinner Idea Italian Cornmeal Zucchini Polenta

        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.
        No ratings yet
        Prep Time 5 mins
        Cook Time 15 mins
        Total Time 15 mins
        Course Side Dish
        Cuisine Italian
        Servings 4 servings
        Calories 177 kcal

        Ingredients & Tips
         
         

        • 3 cups water
        • 3 cups zucchini approximate, coarsely shredded in food processor, or grated. One large zucchini.
        • 0.5 tsp salt
        • 0.25 tsp black pepper or to taste
        • 1 tbsp nutritional yeast optional, truly, you won't miss it
        • 0.5 tsp oregano dried, or 1/2 tbsp fresh
        • 0.5 tsp rosemary or thyme, dried, or 1/2 tbsp fresh
        • 1 cup cornmeal cornmeal

        Instructions
         

        • 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.  
          raw cornmeal for vegan polenta
        • 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.
          Creamy fat-free vegan zucchini cornmeal polenta
        • Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.
          vegan no-oil cornmeal polenta with zucchini

        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 177 Calories 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.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

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        FOLLOW HERE!

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        Help others learn – share on social media!

        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread or Salad Bowl

        Use up fresh green tomatoes in this creamy avocado, edamame, chickpea, whole-foods plant-based green goddess recipe.

        Put it on rice, quinoa, or other grains with some greens, like a bed of spinach.  No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

        Also try smashing this green spread on toast or as a filling in a lettuce wrap.

        Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.

        Create yourself a super vegan creamy mixture and delight.

        FODMAP rating – medium low amount of FODMAPS.  Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting.  If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.

        Nutrition Facts
        Chickpea Avocado Edamame Rice Salad
        Amount Per Serving (1 / 6th of recipe including rice and red pepper)
        Calories 530 Calories from Fat 99
        % Daily Value*
        Fat 11g17%
        Saturated Fat 1g6%
        Sodium 510mg22%
        Potassium 1119mg32%
        Carbohydrates 89g30%
        Fiber 16g67%
        Sugar 10g11%
        Protein 20g40%
        Vitamin A 3685IU74%
        Vitamin C 83.7mg101%
        Calcium 132mg13%
        Iron 6.2mg34%
        * Percent Daily Values are based on a 2000 calorie diet.

         

        chickpea avocado edamame rice bowl

        Chickpea Avocado Edamame Rice Salad

        Jeanette
        This has a green goddess appeal when you use green tomatoes fresh from your garden or local farmer's market.  Fresh and green, with creamy avocado, edamame, the tomatoes add a light citrus.
        Red tomatoes also work, or omit the tomatoes.
        On toast, on rice, in a lettuce wrap how else can we use this delicious filling, spread and smash?
        No ratings yet
        Prep Time 15 mins
        Cook Time 30 mins
        Total Time 30 mins
        Course dinner, lunch
        Cuisine Vegan, Western
        Servings 6 servings
        Calories 530 kcal

        Ingredients & Tips
          

        • 2 cups brown rice or a brown rice, quinoa blend
        • 1.5 cups edamame beans, frozen
        • 1 avocado
        • 540 ml chickpeas canned, drained and rinsed
        • 1.5 cups green tomatoes diced, optional
        • 1 tsp salt
        • 3 tbsp dijon mustard or more to taste
        • 1 cup peas frozen
        • 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
        • hot sauce to taste
        • 4 cups spinach
        • 2 red peppers

        Instructions
         

        Cook Grains

        • Cook grains, I used a rice quinoa mix.  Set aside to cool.

        Prepare Edamame, Avocado, Chickpea Mix

        • Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 
        • Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl.  Taste and adjust amount of mustard to your preference.
          vegan green tomato avocado chickpea salad
        • Add edamame to the bowl.   Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.
          Chickpeas, avocado, edamame smash
        • Mash with potato masher until desired consistency.
          Edamame, Avocado, Chickpea Filling
        • Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

        Notes

        To Assemble Salad:
        Line a bowl or plate with fresh baby spinach or romaine lettuce.
        Add rice/grains, and then the edamame, avocado, chickpea mix.  
        Top with sliced red peppers, use scissors to cut green onions on top.
        Add hot sauce.

        Nutrition

        Nutrition Facts
        Chickpea Avocado Edamame Rice Salad
        Amount Per Serving (1 / 6th of recipe including rice and red pepper)
        Calories 530 Calories from Fat 99
        % Daily Value*
        Fat 11g17%
        Saturated Fat 1g6%
        Sodium 510mg22%
        Potassium 1119mg32%
        Carbohydrates 89g30%
        Fiber 16g67%
        Sugar 10g11%
        Protein 20g40%
        Vitamin A 3685IU74%
        Vitamin C 83.7mg101%
        Calcium 132mg13%
        Iron 6.2mg34%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
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        Green Bean Casserole

        Green Bean Casserole

        Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

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

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

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

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

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

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

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

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

        Nutrition Facts
        Fat-free Vegan Lentil Gravy in 10 minutes
        Amount Per Serving (1 / 7th of recipe)
        Calories 194
        % Daily Value*
        Sodium 172mg7%
        Potassium 598mg17%
        Carbohydrates 34g11%
        Fiber 12g50%
        Sugar 2g2%
        Protein 14g28%
        Vitamin A 15IU0%
        Vitamin C 2.4mg3%
        Calcium 32mg3%
        Iron 5.3mg29%
        * Percent Daily Values are based on a 2000 calorie diet.
        Nutrition Facts
        Green Bean Casserole With Croutons
        Amount Per Serving (1 / 7th of recipe (no gravy))
        Calories 135 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Sodium 300mg13%
        Potassium 314mg9%
        Carbohydrates 21g7%
        Fiber 5g21%
        Sugar 5g6%
        Protein 6g12%
        Vitamin A 680IU14%
        Vitamin C 12.2mg15%
        Calcium 85mg9%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.

         

        Whole-foods plant-based Green Bean Casserole

        Green Bean Casserole With Croutons

        Jeanette
        Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.
        This recipe is easily adjusted to be low FODMAP by using gluten free bread.
        No ratings yet
        Prep Time 25 mins
        Cook Time 25 mins
        Total Time 50 mins
        Course Main Course, Side Dish
        Cuisine Vegan, Western
        Servings 7 servings
        Calories 135 kcal

        Ingredients & Tips
          

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

        Instructions
         

        • Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.
        • Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 
          Blanched Green Beans
        • Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.
          Low FODMAP Lentil Vegan Gravy
        • Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  
        • Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 
        • Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.
          Homemade Croutons
        • Top beans with the croutons, and sprinkle the herb mix overtop. 
        • Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.
          Vegan Green Bean Casserole Topping

        Notes

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

        Nutrition

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

        Cranberry Apple Coleslaw

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

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

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

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

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

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

        Nutrition Facts
        Cranberry Apple Coleslaw
        Amount Per Serving (1 / 8th of salad with no dressing)
        Calories 105
        % Daily Value*
        Sodium 42mg2%
        Potassium 288mg8%
        Carbohydrates 26g9%
        Fiber 3g13%
        Sugar 18g20%
        Protein 1g2%
        Vitamin A 5690IU114%
        Vitamin C 8.3mg10%
        Calcium 49mg5%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Nutrition Facts
        Creamy Coleslaw Vinaigrette Dressing
        Amount Per Serving (1 / 8th of dressing only (no salad))
        Calories 84 Calories from Fat 45
        % Daily Value*
        Fat 5g8%
        Sodium 18mg1%
        Potassium 138mg4%
        Carbohydrates 6g2%
        Fiber 1g4%
        Sugar 4g4%
        Protein 3g6%
        Vitamin A 30IU1%
        Vitamin C 1mg1%
        Calcium 35mg4%
        Iron 0.6mg3%
        * Percent Daily Values are based on a 2000 calorie diet.

         

        healthy vegan apple cabbage salad

        Cranberry Apple Coleslaw

        Jeanette
        Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well.  Making coleslaw in the food processor is so fast and easy.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.
        I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  
        No ratings yet
        Prep Time 15 mins
        Total Time 15 mins
        Course Salad
        Cuisine High Fibre
        Servings 8 servings
        Calories 105 kcal

        Ingredients & Tips
          

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

        Instructions
         

        • healthy vegan coleslaw dressing low-fat
        • Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.
        • Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.
        • Add dried cranberries or raisins.  
          chopped vegan coleslaw wfpb
        • Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.
          pour creamy vegan coleslaw salad dressing wfpb
        • Serve immediately, or refrigerate for 30 minutes first.  
          creamy vegan apple cabbage coleslaw

        Notes

        Coleslaw keeps well for days in the fridge.  

        Nutrition

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

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

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

        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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        Creamy Coleslaw Vinaigrette Salad Dressing

        Creamy Coleslaw Vinaigrette Salad Dressing

        Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

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

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

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

         

        creamy tangy sweet vegan coleslaw dressing from tofu

        Creamy Coleslaw Vinaigrette Dressing

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

        Ingredients & Tips
          

        • 1 cup tofu soft or medium (I use medium because I can always add a non-dairy milk to make it thinner)
        • 1/2 cup soy milk or almond milk, or hemp milk
        • 2 tbsp rice vinegar
        • 6 dates pitted
        • 4 tsp lemon juice freshly squeezed
        • 1/2 cup pecans optionally toasted - Toasting nuts like pecans results in a more intense flavor.

        Instructions
         

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

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

        Blend Dressing

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

        Nutrition

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

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        Creamy Coleslaw Vinaigrette Salad Dressing

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

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        Super Summer-Time Pasta Salad

        Super Summer-Time Pasta Salad

        Healthy Vegan Black Bean Pasta Salad

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

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

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

        Jump to Recipe

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

        Hot pasta thaws the peas, activates the seasonings

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

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

        Olives make this salad so satisfying

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

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

        Vegan meal salad that kids love

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

        Vegan Meal Proportions

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

         

        Vegan Healthy Pasta Salad Fat-free Italian

        Super Summer-Time Pasta Salad

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

        Ingredients & Tips
          

        Pasta

        Vegetables

        • 3 cups cucumber diced, 1 large is about 3 cups
        • 2 cups tomatoes cherry quartered, or large diced whole tomatoes
        • 4 green onions sliced
        • 1 1/2 cups corn frozen, or canned
        • 398 ml black olives pitted canned, whole, no-oil, add a splash of olive juice to the salad, then drain the rest.
        • 1080 ml black beans can drained
        • 2 cups peas frozen

        Dressing

        • 1 tbsp onion powder
        • 2 tsp garlic powder
        • 2 tbsp basil dried
        • 1 tbsp oregano dried
        • 1 tsp salt depending on how salty your canned items already are
        • 6 tbsp lemon juice fresh squeezed for vitamin C if you can!

        Instructions
         

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

        Notes

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

        Nutrition

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

         

        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.

        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.

        Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

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

        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.

        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

        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.

        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.

        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.

        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.

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

        Healthy low-fat gluten-free strawberry rhubarb crisp. Delicious low-fodmap dessert, suitable for IBS Diets.

        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.

        Cream of Cauliflower and Potato Soup (with Tofu)

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

        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...

        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.

        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.

        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.

        Italian Cornmeal Zucchini Polenta – 20 minutes

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

        Healthy Cucumber Sandwich Rolls with Hummus

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

        Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

        Spicy, with oranges and pumpkin seeds, or peanuts. A low fodmap salad dressing you can make at home, sweet, creamy, healthy and satisfying.

        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!

        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!

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

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

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

        Healthy whole wheat vegan cranberry cake, delicious but has no sugar and no oil. Whole foods plant based snack or dessert!

        *Sweet* Sweet Potato Fries – wfpb no-oil

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

        Fiery Maple Sweet Potato Bowl, No Oil

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

        Irresistible Peanut Butter Cookies

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

        Cranberry Apple Coleslaw

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

        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.

        Chocolate Banana Green Smoothie

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

        Tahini Roasted Broccoli – Whole-Foods Plant-Based

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

        Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

        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.

        Sweet Zing Orange Thyme Dressing

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

        Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

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

        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!

        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.

        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!

        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.

        Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

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

        Lovely Lentil and Brown Rice Soup

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

        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.

        Cool as a Cucumber Vegan Tzatziki – Fat-Free

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

        Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

        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!

        Creamy Coleslaw Vinaigrette Salad Dressing

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

        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.

        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.

        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.

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

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

        Easy Crustless Tofu Quiche (Whole Foods Vegan)

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

        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.

        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.

        What my IBS Symptoms Were Like – Before I Went Vegan

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

        That Meat is Not Giving You Muscle

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

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

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

        How to 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.

        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.

        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.