Healthy Vegan Whole Foods Pumpkin Pie – So Tasty and Good For You!

Healthy Vegan Whole Foods Pumpkin Pie – So Tasty and Good For You!

baked low fat pie crust

No Bake Quick Easy Vegan Pumpkin Pie Filling – Delicious!

Make a fast, easy, pumpkin pie that is low fat, uses dates instead of sugar, pecans instead of margarine, has perfect pumpkin pie spices and texture, and tastes great!  It is a whole food pumpkin pie recipe.

My family loves this pie, it is a hit with these picky eaters.  We feel great after eating it.

People cannot tell that this is a vegan, no sugar, no margarine/butter, healthy pumpkin pie

They will have no idea.  They will just think, wow, that pie was delicious, and sweet, and had amazing texture and flavour!  

Guilt free!!

No processed ingredients!!

Healthy!!

Yummy!!

How easy is it to make a whole foods pumpkin pie from scratch?

It is really easy!

Use my fat free graham cracker crumb pie crust recipe, and while the crust bakes for less than 15 min, prepare the pumpkin filling in a blender.

Heat the filling in a saucepan to thicken, pour it into the pie crust, cool, and enjoy a delicious, fresh, quick and easy crowd pleasing pie.

Can you make a low fat pumpkin pie?  Yes!

I experimented and found that instead of using butter, eggs, or sugar, you can make a wonderful and truly tasty pumpkin pie with pecans, cornstarch, and dates.   Healthy, and scrumptious.

What ingredients make the best pumpkin pie spice?

A combination of cinnamon, ginger, nutmeg, and cloves, with a touch of salt make the most delicious pumpkin pie spice.

See the full pumpkin pie recipe below for just the right amounts.

best spices for pumpkin pie

This vegan pumpkin pie filling is dairy-free and eggless

Use a blender to whip pecans, with perfect pumpkin pie spices, cornstarch, dates, and pumpkin puree – to a perfect light and airy consistency – no dairy , sugar, or eggs required.

The dates and cornstarch both work as thickeners.

The pie filling becomes firm, and holds it shape even days later.

It is beautifully creamy as well, a very decadent treat, much nicer than a store bought pie.

low fat pumpkin pie wfpb

How to make homemade pumpkin puree from a real pumpkin?

Would you like to make your own pumpkin puree?

Instructions for making quick pumpkin puree in the microwave are in the recipe below.  

After Halloween I turn pumpkins into pies.

Otherwise you can use canned pumpkin (make sure the can has nothing else added) in this recipe.

make your own pumpkin puree

To make this pie, heat the blended filling, for a few minutes in a saucepan, to cause it to thicken.

This pie is quick and easy, and the filling does not need to be baked in the oven.

The filling in the saucepan will look like this.

A surprise when making this pie, is how thick it will already be when you are stirring it on the stove (to cook the cornstarch).

The 10 minutes of thickening step almost seems unnecessary, but heating the filling to a boil for a few minutes, ensures the pie stays firm and stable once cooled.

no bake vegan pumpkin pie filling

Bake the graham cracker crumb crust, and it will be ready for filling

Put the raw crust in the oven for 11-13 minutes, blind bake it, and then it will be ready for the yummy pumpkin filling you have in the saucepan.

Graham cracker crumbs taste really nice with pumpkin, it is a better crust choice than pastry, in my opinion.  I hope you agree.

No need to wait for the crust to cool, just scoop the pumpkin pie filling in hot.

baked low fat pie crust

Cool the pie in a fridge or freezer – no need to bake the pie!

Let the pie cool so that it becomes firm.  I use the freezer and it usually takes about 30 minutes to cool enough for us to eat.

The filling will set and can be served once it is almost at room temperature, slightly warm is usually fine.

Enjoy this healthy, delicious, firm, yet creamy pumpkin pie!

WFPB Pumpkin Pie

Why whole foods pie?  Health benefits of WFPB pie

My recipes do not include margarine, butter, or oil. Recipes on veganenvy use whole plant based foods like seeds and nuts instead of margarine or oil.

Why? Because man-made oils and fats provide no minerals, vitamins, nutrients, or fiber. Oil is what is left once all the plant goodness has been stripped out.  Also, to make oil and margarine shelf stable, it is highly processed.

Eating oil or margarine or butter (or meat) contributes to clogging our arteries, and can lead to heart attacks, strokes and dementia. Pure fat is the highest calorie food there is, so it usually leads to eating more energy than we can typically use, causing weight gain.

Whole foods like nuts, and seeds contain healthy fats, bundled in fibre, so you get nutrition, gut biome probiotics, antioxidants, fresh taste, and less calories!

Please enjoy this wonderful pumpkin pie that is margarine and butter free!  Your body will thank you.

A caution about dates

Some people may not be used to eating dates, and can have trouble digesting the fructans in them.  Eating dates could cause bloating or gas pains for some people.

One solution is to use half sugar and half dates.  This reduces the dates per piece of pie.

A question I struggle with, is, why it is easier to digest sugar than dates? Unfortunately for some people dates hurt, and sugar won’t.

Another solution is to start with a small piece of pie and see if it bothers you.

It may take the gut biome a day or so to grow the bacteria that will help digest the sugars and the fiber in dates

The gut gets the exact right bacteria from you eating the dates in the first place.

When eating new whole foods, a good approach is to start small, and gradually increase portion sizes over a few days, so your gut biome has time to adjust.

This slow and steady method can greatly increase the pleasure of digesting a variety of foods, and the diversity of your gut bacteria.

In the long run, we will be healthier with a diverse and whole foods diet. But, like exercise, sometimes it takes effort to get there.

whole food vegan pumpkin pie

Easy Delicious Whole Food Vegan Pumpkin Pie WFPB No-Shortening

Jeanette
This is a very easy, creative, and tasty pumpkin pie variation. It doesn't require the whole pie to be baked. The graham cracker crumb crust is baked alone, which makes it nice and crisp, rather than soggy.
For those looking for a very healthy vegan dessert, this recipe is sugar-free, egg-free, dairy-free, whole foods, no-oil, vegan, and so satisfying and delicious.
It's a wonderful, flavourful, pumpkin pie, the spice blend is just right, very complementary to the pumpkin, and the dates really make it sweet!
While the graham crumb crust blind bakes, make the pie filling in a blender, and saucepan.
Pour the hot filling, into the crust, cool in a freezer or fridge (or outside if you live in Canada like me), and it will be set and ready to eat.
Puree Choices: You can use pure pumpkin puree from a can, or follow the microwave instructions below to cook your own pumpkin.
5 from 1 vote
Prep Time 30 mins
Cook Time 11 mins
Total Time 31 mins
Course Dessert
Cuisine American, Plant Based, Vegan
Servings 10 slices
Calories 190 kcal

Equipment

  • 9 1/2 inch Pie Dish
  • Blender
  • Sauce pan
  • Oven

Instructions and Ingredients
  

Graham Crumb Crust

Healthy Vegan Pumpkin Pie Filling

  • 2.5 cups Pumpkin Canned or fresh. See bottom of instructions below for how to make your own pumpkin pie filling.
  • 1/2 cup Pecans No need to soak first.
  • 3/4 cup Medjool Dates about 12 medjool dates. See below - you will soak and microwave them in the water first, to make it easier on your blender. Make sure the dates have no pits. or the following substitutes should work, but I haven't tested them: 2/3 cup brown sugar, or 2/3 cup maple syrup (reduce water by 1/2 cup if using maple syrup). Taste test for sweetness if you use substitutes.
  • 1 1/3 cup water
  • 3 tbsp cornstarch
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp nutmeg
  • 1/8 tsp ground cloves
  • 1/2 tsp salt
  • Preheat oven to 375 degrees F. See below if making pumpkin filling from a pumpkin.

1) Prepare and Blind Bake the Graham Crumb Crust in 9.5 inch pie plate. This prevents the crust from being soggy.

  • Add the dry crust ingredients (graham crumbs, almond flour) to a medium bowl, and mix well.
  • Mix the maple syrup and water together, then add to the crumbs, mix with a fork, until crumbly balls form.
  • Pour all the crumbs into the pie dish. With a medium sized spoon, press the crumbs into the bottom, and up the sides. About a centimeter (1/3 inch) thick.
    If the crust is too thin, you may have trouble getting pieces out later. Make sure it is thick, especially up the sides.
  • Bake crust alone, for 11 - 16 min.
    The crust should rise slightly, and look like a lightly baked cookie. Make sure it is cooked, and not still doughy.
    It should all be the same light golden color, dark spots likely need a few more minutes baking time.

2) Prepare Whole Foods Vegan Pumpkin Pie Filling

  • While the crust bakes, prepare the filling.
  • Place the dates in the water in a small bowl, and microwave for 60 seconds to soften them. This should help your blender to process them.
  • Add all filling ingredients to a high powered blender.
  • Blend until liquid and smooth. You may have to stir it down a few times at the start, until the dates get blended. I start on slow speed.
  • Pour into medium saucepan.
  • On medium heat, stirring constantly to prevent burning, heat the mixture to bubbling, to thicken it and cook the cornstarch.
  • Turn the burner to Medium Low once it starts bubbling, cook another 2-3 minutes. Have a lid handy if you need to step away, as it can splash out of the pot due to the thickness. Careful not to burn yourself.
  • The filling should be very thick, boil a bit longer to evaporate some water if yours is runny. 
    Should take about 5-10 minutes total on the stove.

Pour Cooked Filling into Baked Pie Crust

  • Take the crust out of the oven. Pour the filling from the saucepan over top of the hot crust, into the pie plate.
    No need to cool the crust, but if it did cool a while, that shoud be fine too.

Let the Pie Set / Cool

  • The pie will be soft and runny at this point. Do not serve hot. Let the pie set first. The cornstarch, dates, and pecans will thicken as they cool.
    Place the fresh cooked pie in the fridge or freezer to speed the process. Once the pie is a bit warmer than room temperature it should be firm enough to be served.

Add Toppings

  • Top the pie with vegan ice cream or coconut whip cream and enjoy! Cover with plastic wrap to keep fresh in the fridge for a few days.

How to use the microwave to make your own fresh pumpkin puree:

  • Pumpkin is a versatile ingredient that adds something special to so many dishes. After Halloween, I will cook up the pumpkins and get creative with pumpkin in recipes.
    make your own pumpkin puree
  • Wash outside of pumpkin, cut into pieces that fit into a large covered microwave dish. Add 1 cup water. Microwave on high for 25-30 minutes, or until the pumpkin is soft and steamed, and the skin can be easily punctured with a fork. 
    microwave cooked pumpkin for pie
  • After the pumpkin is cooked, let it cool for a few minutes, then remove the seeds and strings with a spoon. This is much easier after cooked than before!
    remove pumpkin seeds after cooking
  • Remove the pumpkin flesh from the skin. Scoop the flesh into a measuring cup to measure out what you need for pie.
    scrape seeds off of cooked pumpkin
  • Save the remainder of the pumpkin in the fridge for a couple days, for soups, future pies, and other baking!
    Save the cooked pumpkin

Notes

One time I used pumpkin puree from the fridge - and the cold temperature made it hard to blend up the dates and pecans.  I would recommend you microwave the puree first, so it is hot before blending, if you are using cold puree.
I have a Vitamix blender, thank goodness, and using the stir stick device that goes right through the lid, made it much easier to get the filling blended!

Nutrition

Nutrition Facts
Easy Delicious Whole Food Vegan Pumpkin Pie WFPB No-Shortening
Amount Per Serving
Calories 190 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 257mg11%
Potassium 209mg6%
Carbohydrates 35g12%
Fiber 2g8%
Sugar 17g19%
Protein 3g6%
Vitamin A 2489IU50%
Vitamin C 3mg4%
Calcium 29mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy-free, egg-free, healthy dessert, healthy snack, low fat, low sugar, no-oil vegan recipe, oil free dessert, vegan dessert, vegan pie, vegan thanksgiving, wfpb dessert, wfpb snack, whole foods pie, whole foods plant based dessert
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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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).

Instructions and Ingredients
  

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

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

        Get FREE healthy vegan information and recipes!

        FOLLOW HERE!

        JOIN the VeganEnvy.com Community 

        VeganEnvy.com Facebook Group

        Click here to EXPLORE

        People Exploring Plant Based Eating

        Adding Healthy Plant Based Meals to Your Menu is Easy!

        Help others learn – share on social media!

        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).

        Instructions and Ingredients
          

        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

              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!

              JOIN the VeganEnvy.com Community 

              VeganEnvy.com Facebook Group

              Click here to EXPLORE

              People Exploring Plant Based Eating

              Adding Healthy Plant Based Meals to Your Menu is Easy!

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

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

              Whole-Foods Plant-Based Apple Crisp / Crumble No-Oil, Nuts Instead of Butter

              This is a yummy, healthy and satisfying plant-based vegan dessert, after school snack for kids, bedtime snack for yourself, mid-day treat… Whatever you prefer, so many options!

              To make an apple crumble / apple crisp recipe that is more whole-foods plant-based, this recipe uses nuts instead of butter, in the oat topping.

              With pecans, or cashews, you will still get that mouth feel, and satisfaction, that fat gives, but in a healthier delivery package (the natural whole nut).

              Nuts have antioxidants, fiber, and nutrients that margerine, oils and butter do not have.  Plus, nuts are crunchy, a great texture for a crispy apple oat topping. 

               

              How Do You Get the Apple Crumble Topping to Stay Together Without Butter?

              Lemon juice.  Fat free lemon juice.  Use a food processor, oats, spices, nuts, sugar, and lemon juice.  So easy, and if you don’t over process them, you’ll get a healthy vegan crumble fruit dessert that’s  just right.

              The lemon in the topping and spices on the apples, help this last for days on the counter, natural preservatives I suppose.  Lasts longer in the fridge, the topping stays firm.

              If you use freshly squeezed lemon juice, you are again increasing your antioxidants and other nutrients.

              What Kind of Apples to Use in Apple Crisp?

              You can use peeled apples, or leave the peels on your apples (will result in a drier fruit filling, but still tastes good).  You can use green apples, or red, or crabapples.  Each type of apple will taste a little different.  

              If you make apple dessert often enough, you might start to adjust the sugar content lower, or higher, when you know the apples are sweeter or more tart.

              Cornstarch Makes it Gluten Free

              To thicken the apple filling, follow the instructions to sprinkle the cut apples with a lovely blend of warming spices, cornstarch, and a small amount of your favourite sugar. Makes for a decent consistency, rather than being too juicy, and cornstarch is gluten-free.

              Oats are naturally gluten free as well.  If you are super sensitive, you can buy some that are also labelled gluten free – meaning they have not been processed in a facility that processes grains with gluten.

              Whole Foods Compared to Traditional Desserts 

              This recipe won’t taste as sweet, or as buttery, as a traditional apple crisp, but it allows you to gently enjoy the natural taste of the apples.  

              Also you won’t have a sugar crash, or regret eating this vegan dessert.  It should make you feel really good in your tummy, and in your body, after eating! 

               

              slicing apples

              Healthy Apple Crisp (Apple Crumble) Gluten Free, Vegan, No-Oil

              Jeanette
              Incredibly simple to make, and very tasty! This low-calorie, healthy, gluten-free, oil-free, no-butter apple crisp / apple crumble recipe has an oat crumble topping that is crisp, not soggy, and is held together by lemon juice and enhanced by nuts (without butter or margarine).
              For this recipe, I often use crabapples from my apple tree, but green apples and red apples work as well.  
              A touch of cornstarch in the filling ensures your apple crisp is not watery, it will thicken, and  have a consistency like apple pie, but be gluten-free.
              Even sour tasting apples transform into a delicious healthy dessert, or snack, without much added sugar. The nuts taste so good, you won't miss the butter at all!
              5 from 1 vote
              Prep Time 15 mins
              Cook Time 40 mins
              Total Time 55 mins
              Course Dessert, Snack
              Cuisine American, Canadian, Plant Based, Vegan, Western
              Servings 12 servings
              Calories 238 kcal

              Equipment

              • 3 Quart Casserole Dish, Uncovered
              • Food Processor

              Instructions and Ingredients
                

              For the Apple Filling:

              • 9 cups apples Green or crabapples work well. Sliced (I use an apple slicer) peels on or off. A large apple yields approx. 1 1/2 cups. Better to use more apples than not enough.
              • 2 tbsp cornstarch
              • 1 tsp ground cinnamon
              • 1/2 teaspoon ground nutmeg
              • 1/4 cup sugar white sugar mixes in well, that's what I prefer

              For the Oat Topping:

              • 3 cups oats rolled, quick cooking
              • 1/3 cup sugar or dry sweetener of your choice. Lately I use brown sugar (packed), for the color, white also works.
              • 1 1/4 cup pecans I keep my pecans in the freezer.
              • 1 1/2 teaspoon ground cinnamon
              • 1/4 teaspoon ground nutmeg
              • 1/2 cup lemon juice fresh squeezed or bottled, about 2 lemons.
              • 2 tbsp water if needed - see notes about how to process the topping for the consistency you want.
              • Preheat oven to 350° F, take out a 3 Qt, or 9 x 13 casserole dish, no lid required.  

              Prepare the Fruit Filling

              • Peel and cut apples, into evenly sized cubes, or thin slices.  The smaller you cut the apples, the juicier it will be. Also it will cook faster.
                Time saving tip: You can push a slicer through each apple to make 6 or so pieces, then cut each slice lengthwise in half.  
                Option: leave the peels on. Note: It will take longer to cook this way.
              • Spread apples evenly into the casserole baking dish, with love. 🙂
              • Use a fork, in a small bowl mix: cornstarch, cinnamon, nutmeg and sugar until well combined and lump free.  
                Sprinkle evenly over the apples.
                No stirring required.

              Prepare the Crumble Topping

              • Process Dry Ingredients: In a food processor, on med-high speed, blend oats, sugar, pecans, cinnamon, and nutmeg just until mixed, the pecans should still be a bit chunky. About 15-20 seconds.
                You aren't trying to turn the nuts into flour.
              • Add Water to Lemon Juice: While processing on medium, or low, slowly add the lemon juice and water to make the mixture crumbly, sticky, and moist. The mixture should start climbing the walls.   About 1-2 minutes on low.
                Important: stop processing before it gets too lumpy / stuck together, or it will be too wet to sprinkle easily.
                Moisture content of your nuts / oats makes a difference, so this takes some technique and adjustments here!
                To make the topping lumpy (I like clumps, but my kids don't), process longer on fast speed, with more liquid, and it will form into little balls.  
                To make the topping more even, process less and don't add any extra water.
                You are in control of your topping consistency!
              • Spread the oat topping crumble evenly over the apples.  If you did over process, don't worry, you can break up any lumps with a large spoon, in the food processor, then spread it over. It will still taste great!
              • Bake for 30-40 minutes, uncovered.
                Check at 20 minutes, and every 10 minutes after, to make sure the topping isn't burning. I think fresh lemon juice might burn more easily than bottled lemon juice. Still testing this out...
                The apple crisp is done when the fruit is bubbling and the topping is light brown in the center. 

              Notes

              I'm learning, the smaller / thinner the apple pieces are cut, the more juicy it will be.  
              One time I used old apples (had been in my fridge for about 8 weeks, yes a little embarrassing, but this happens to me).  They were dried out, and didn't produce enough juice to mix with the sprinkled cornstarch mix.  I ended up adding about 1 cup water in the bottom of the dish and finished it in the microwave.  Lesson learned - don't use dried out apples!  Or put water in if you do.
              We don't mind it being a little different each time!  Always gets all eaten up!

              Nutrition

              Nutrition Facts
              Healthy Apple Crisp (Apple Crumble) Gluten Free, Vegan, No-Oil
              Amount Per Serving (1 / 12th of recipe)
              Calories 238 Calories from Fat 81
              % Daily Value*
              Fat 9g14%
              Saturated Fat 1g6%
              Sodium 51mg2%
              Potassium 212mg6%
              Carbohydrates 39g13%
              Fiber 5g21%
              Sugar 19g21%
              Protein 4g8%
              Vitamin A 51IU1%
              Vitamin C 7mg8%
              Calcium 28mg3%
              Iron 1mg6%
              * Percent Daily Values are based on a 2000 calorie diet.
              Keyword apples, crisp, crumble, gluten free, gluten free dessert, gluten free snack, healthy dessert, healthy gluten free apple crisp, no-oil, nuts, oats, pecans, Plant Based, quick, vegan, vegan dessert, Whole Foods
              Tried this recipe?Mention @veganenvy or tag #veganenvy!
               
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