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. 🙂 

Healthy Vegan Whole Wheat Apple Cake - Oil Free

Makes one 9” x 13" rectangle apple cake.

Course Dessert
Cuisine American, Vegan, Whole Foods
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
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Servings 20 pieces
Calories 211 kcal
Author Jeanette Whitten

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

Instructions

More Detailed Instructions:

  1. Preheat oven to 350° F (175° C)

  2. 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

  1. 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.

  1. Soaked coconut

  2. Sugar

  3. vanilla

  4. Soaked flaxmeal / ground flax

  5. 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:

  1. Nuts

  2. Remaining cups of apple pieces / slices

Mix Wet into Dry

  1. 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

  1. 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.

  2. 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.

  1. Bake in a preheated 350-degree oven. Check center is cooked, by waiting until a toothpick comes out clean.

  2. 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.

  3. Turn right side up before optionally frosting the top.

Optional Vegan Applesauce Glaze

  1. While cake is cooling upside down, make the frosting by blending the apple pieces in the food processor to make an applesauce.

  2. Drizzle over a piece just before serving.

    So the glaze doesn't seep into the cake, making it too soggy.

Recipe 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.

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

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

Whole Foods Plant Based Delicious Slow Cooker Chowder Recipe

Vegan and Healthy – Easy Slow Cooker Summer Soup – Potato Corn Chowder

Some summer days you are too busy to cook, right?  How about throwing some easy ingredients in the slow cooker around noon, or in the morning, and having a light, satisfying dinner ready for you when your family is hungry?

Simple Yummy Chowder

My daughter had a friend staying with us at our cottage, she loved this chowder.  “I love potatoes!”  She said, as she got up to get seconds, and thirds.  It was a great dinner for an active day of swimming outside. 

15 minute prep, with easy ingredients, wfpbno dinner

Ingredients include: Potatoes, Corn, Bell Pepper, Plant Milk, Salt, Pepper, Chives or Green Onions, Optional Hot Pepper

Peel and dice potatoes into small cubes, add them to the slow cooker, with fresh or frozen corn, some vegan vegetable stock, plant milk, a single orange, red, or yellow bell pepper, and seasonings.  

Lots of energy, in a low fat, plant based diet healthy meal.

Serve with fresh herbs like green onions, chives, or oregano for a real flavour burst.  

4 Hours to Cook on High, 8 Hours on Low

You can time this chowder to be ready when you are.  The longer it cooks the thicker it gets.

It might seem strange to have warm soup on a hot day, but the pepper could make you sweat, which cools you down.  Do you think this might be why east indian cuisine is often spicy?

I hope you enjoy this simple summer (or anytime of year) chowder. 🙂

Have Fun Serving This Vegan Chowder – with Loch Ness Soup Ladles

I had to recommend these – my kids really want them.  We haven’t taken the plunge to buy them yet, but it is on our want list.

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

Whole foods plant based vegan potato corn chowder, in 4 or 8 hours in the slow cooker. Great meal to come home to after a busy day playing outside. Kids love the simplicity of the ingredients, adults love a comforting and healthy low-fat dinner.

With potatoes, corn, bell pepper, plant based milk, salt and pepper, this chowder is vegan, easy, and yummy.

Course dinner
Cuisine American
Keyword healthy vegan chowder, no-oil vegan recipe, potatoes, soup, vegan slow cooker, wfpb
Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 5 people
Calories 344 kcal
Author Jeanette Whitten

Ingredients

  • 10 Potatoes Peeled, white, yellow, or red, or a mixture. In small cubes.
  • 2 cups Corn Frozen, or 6 cobs fresh. If using frozen, microwave to thaw first to speed cooking
  • 1 Orange Bell Pepper Yellow or red works too.
  • 2 cups Vegetable stock Broth, fat free.
  • 1/2 tsp Salt
  • 1/2 tsp Pepper
  • 1 cup Almond milk or other plant milk. Make your own almond milk with 1/4 cup almonds, and 1.5 cups water, blend in a high speed blender like a vitamix, for 1 minute. No need to strain.
  • 1 Hot pepper Diced, optional.

Instructions

  1. Peel and dice potatoes into small cubes.

  2. Place potatoes in slow cooker on high (will take 4 hours) or low (will take 7-8 hours).

  3. Microwave the frozen corn for a few minutes to thaw it, and add to the slow cooker. Or, if using fresh corn, slice off ears, add to cooker.

  4. Dice the bell pepper into medium sized pieces, not too small. Add to the slow cooker.

  5. Add vegan vegetable broth / stock to the slow cooker.

  6. Add almond / plant based milk to slow cooker. You can make your own very easily.

  7. Add salt and pepper and stir well.

  8. Cover and leave to cook for 4 hours on high, or 8 hours on low. Try not to open very much, to keep the heat in.

  9. Serve! Top with fresh diced herbs like oregano, chives, or green onions.

Recipe Notes

Serve with a plain vegetable, like steamed green beans.  We enjoyed mixing the beans into the chowder.

 
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Healthy Cucumber Sandwich Rolls with Hummus

Healthy Cucumber Sandwich Rolls with Hummus

Mini Cucumber Hummus Sandwich Rolls

Looking for ideas of how to eat cucumbers?  Or what to eat with hummus?  Try these crunchy and fresh hummus, cucumber roll-ups!

The textures of a tortilla wrap, creamy hummus, and crunchy cucumber combine for a surprisingly filling healthy lunch or snack.

You might be looking for ways to use hummus, thinking hmm, what is hummus good for?  These hummus sandwich roll ups are a simple yummy hummus lunch or snack!

Yummy plant based protein lunch recipe idea for kids

Kids love eating these crunchy, tasty,  cholesterol free hummus sandwich rolls, they contain the nutrition kids need to keep active, slim, and healthy.  It’s a quick cucumber recipe to use up extra cucumbers in your fridge!

The flavours of the tortilla, hummus, with the crunchy, juicy, cucumber in the middle is a nice simple tasty combo.  

How much protein is in hummus?

Hummus is low in carbohydrates and is also a fairly good source of plant-based protein and fibre. 1 cup (246 g) of hummus contains 19 grams of protein.

Chickpeas (the main ingredient in hummus) are a great source of plant-based protein, making them an appropriate food choice for a plant based diet and those who do not eat animal products.  

A 1-ounce (28-gram) serving provides about 3 grams of protein, which is comparable to the protein content in similar foods like black beans and lentils.  

This reminds me, my youngest daughter loves eating plain chickpeas with lemon juice on them.  I know I can always serve chickpeas to her for dinner in a little side dish, if the rest of the meal is not appealing to her.  Cold or warm.

Great easy finger food, or party appetizer

These are simple and visually appealing to serve to guests or a group of family.

These low-fat, but satisfying, mini sandwiches will be ready in minutes.  Wait, are these cucumber sandwich rolls, or hummus sandwich rolls?  You decide.  🙂

Healthy hummus cucumber rolls are fast and easy

Starting at one edge, spread hummus completely over a round wheat tortilla.  Wash the cucumbers, cut the round ends off (and snack on them) so you can make a long cylinder the full width of the widest part of the tortilla.

Should I peel cucumbers?

If you use small cucumbers, or an english cucumber, then no need to peel the cucumber before you eat it.  If you use a large cucumber that is waxed, or has a thicker skin, then peel it first. If your cucumber is in the fridge, these will be refreshing and cold.

What is hummus made out of?

It’s very simple, hummus ingredients include chickpeas, tahini (sesame seed paste), garlic, lemon juice, and some middle eastern seasonings like cumin, sumac, paprika.  Most storebought hummus also contains added oils.  If you make your own, in a blender or food processor, you can make it fat-free, or at least reduce the oil.

Why avoid oil in a whole foods plant based diet?   See this article for information about why oil is not as good for you as you may have been told.

Is hummus vegan?

Yes, hummus is vegan, and for plant based eating, it is versatile and healthy, and a great staple to have in the fridge.

How to make these super simple hummus wrap / rolls

To make these little delights, simply roll the tortilla snugly around the cucumbers.  I used garden vegetable tortillas with carrots and pumpkin baked into them, they are a bit sweeter and my kids really like them.  The hummus will glue the tortilla to the cucumber, keeping it sealed.

Gently cut into slices with a serrated knife, and spread your little cucumber circles out on a plate.

Enjoy!

Healthy Fast and Easy Cucumber Sandwich Rolls with Hummus

Whole foods plant based cucumber sandwich rolls. Wrap a tortilla, with hummus, around small mini cucumbers. Plant based protein lunch for kids, and adults. A healthy easy, crunchy, tasty, satisfying lunch or snack!

Course lunch, Snack
Cuisine Low Fat
Keyword cucumber, hummus, Plant Based, plant based kids, plant based protein, vegan kids, Whole Foods
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 192 kcal
Author Jeanette Whitten

Ingredients

  • 1 cucumber Use 2 mini cucumbers per tortilla.
  • 1 tbsp hummus Look for ones without added oil.
  • 1 whole wheat tortilla

Instructions

  1. Starting at one edge, spread hummus completely over a round whole wheat tortilla.  I used a garden vegetable variety of tortilla, with carrots and pumpkin baked into it. Sweeter tortillas taste better.

  2. Wash the cucumbers, cut the round ends off (and snack on them) so you can make a long cylinder the full width of the widest part of the tortilla. Fit the cut ends together. The more even the cucumber log, the easier it will be to cut.

  3. If you use small cucumbers, then no need to peel the cucumber before you eat it.  If you use a larger cucumber, with a thick skin, peel it first.

  4. Roll the tortilla wrap snugly around the cucumbers.  The hummus will glue it together, keeping it sealed.

  5. Gently cut into slices with a serrated knife, spread your little cucumber circles out on a plate and serve!

 
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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! 

 

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

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!

Course Dessert, Snack
Cuisine American, Canadian, Plant Based, Vegan, Western
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
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12 servings
Calories 238 kcal
Author Jeanette Whitten

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.

Instructions

  1. Preheat oven to 350° F, take out a 3 Qt, or 9 x 13 casserole dish, no lid required.  

Prepare the Fruit Filling

  1. 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.

  2. Spread apples evenly into the casserole baking dish, with love. 🙂

  3. 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

  1. 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.

  2. 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!

  3. 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!

  4. 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. 

Recipe 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!

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

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

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

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

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

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

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

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

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

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

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

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

This healthy rhubarb strawberry crisp recipe is incredibly simple to make, and very tasty.  The crumble on top uses nuts instead of oils (whole food), and is slightly crispy, it is pleasurable to eat the crunchy topping with the soft fruit.

For this recipe, I added frozen pre-sliced strawberries. Fresh would work also.

Rhubarb is sour like a lemon, and strawberries are naturally sweet and together they transform into a comforting and delicious dessert or healthy snack. 

Course Dessert, Snack
Cuisine American, Western
Keyword crisp, crumble, gluten free dessert, healthy dessert, healthy gluten free rhubarb crisp, low fat, low fodmap dessert, Plant Based, rhubarb, strawberries, vegan, vegan dessert, Whole Foods
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 10 servings
Calories 266 kcal
Author Jeanette Whitten

Ingredients

For the Fruit Filling:

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

For the Crumble Topping:

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

Instructions

  1. Preheat oven to 350° F

Prepare the Fruit Filling

  1. Wash and dice rhubarb into evenly sized , 1/2 inch (1.5cm) approx slices.  Wash and slice strawberries.

    Rhubarb Strawberry
  2. Place fruit into a 9x13 ungreased baking dish.

  3. In a small bowl mix cornstarch, filling spices (garam masala or your substitute), and sugar until well combined and lump free.  Sprinkle evenly over the fruit. 

Prepare the Oat Crumble Topping

  1. In a food processor, on high speed, blend oats, spices, sugar, pecans and salt.  

    Once the nuts are finely ground, while processing on medium, slowly add the lemon juice to make the mixture crumbly.  

    Do not over process, or the mixture will form into balls/ be too mushy.

  2. Sprinkle oat topping crumble over the fruit.  Use a spoon to break up chunks first. 

  3. Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center.

    You can opt to brown the top by broiling on low for 3 minutes, I didn't.

Recipe Notes

If you have less fruit, adjust the amount of oats to be less as well. 

Fresh lemon juice seems to burn more easily, watch your topping for burning if you used fresh. 

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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

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 Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

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.

Course Side Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Calories 177 kcal
Author Jeanette Whitten

Ingredients

  • 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

  1. 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.

  2. Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.

  3. With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  

    raw cornmeal for vegan polenta
  4. 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.

  5. Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.

  6. 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
  7. 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

Recipe 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.

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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.

 

Chickpea Avocado Edamame Rice Salad

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?

Course dinner, lunch
Cuisine Vegan, Western
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 30 minutes
Servings 6 servings
Calories 530 kcal
Author Jeanette Whitten

Ingredients

  • 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

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

Prepare Edamame, Avocado, Chickpea Mix

  1. Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 

  2. 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
  3. 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
  4. Mash with potato masher until desired consistency.

    Edamame, Avocado, Chickpea Filling
  5. Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

Recipe 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.

 
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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.

 

Green Bean Casserole With Croutons

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.

Course Main Course, Side Dish
Cuisine Vegan, Western
Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings 7 servings
Calories 135 kcal
Author Jeanette Whitten

Ingredients

  • 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

  1. Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.

  2. 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
  3. Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.

    Low FODMAP Lentil Vegan Gravy
  4. Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  

  5. Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 

  6. 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
  7. Top beans with the croutons, and sprinkle the herb mix overtop. 

  8. Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.

    Vegan Green Bean Casserole Topping

Recipe Notes

Fresh herbs add amazing flavour, but dried herbs work also!

Adapted from Tyler Florence.

 
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Gorgeous Vegan Gravy

Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

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Fat-free Vegan Lentil Gravy in 10 minutes

In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.

I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  

If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 

This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.

Course gravy, Main Course, Sauce
Cuisine Western
Prep Time 4 minutes
Cook Time 6 minutes
Total Time 10 minutes
Servings 7 servings
Calories 194 kcal
Author Jeanette Whitten

Ingredients

  • 1.5 cups water room temperature
  • 1.5 tbsp cornstarch or flour
  • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
  • 1/2 tsp salt Adjust to taste
  • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
  • 1 tsp nutritional yeast optional
  • 1/4 tsp pepper
  • 38 fl oz canned lentils 2 medium cans, drained and rinsed

Instructions

  1. Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 

  2. Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.

  3. Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.

  4. Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.

    Lentil Vegan Gravy
  5. If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.

  6. Microwave 1 minute, stir and test the temperature. 

    Vegan Brown Gravy in Microwave
  7. Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Recipe Notes

Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:

sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.

Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.

Stir leftover lentils into the gravy for the next day.

 

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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.

 

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.  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!  

Course Salad
Cuisine High Fibre
Prep Time 15 minutes
Total Time 15 minutes
Servings 8 servings
Calories 105 kcal
Author Jeanette Whitten

Ingredients

  • 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

  1. healthy vegan coleslaw dressing low-fat
  2. Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.

  3. 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.

  4. Add dried cranberries or raisins.  

    chopped vegan coleslaw wfpb
  5. Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.

    pour creamy vegan coleslaw salad dressing wfpb
  6. Serve immediately, or refrigerate for 30 minutes first.  

    creamy vegan apple cabbage coleslaw

Recipe Notes

Coleslaw keeps well for days in the fridge.  

 
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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.

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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

 

Creamy Coleslaw Vinaigrette Dressing

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...

Course Salad, Sauce
Cuisine Dresssing
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 8 servings
Calories 84 kcal
Author Jeanette Whitten

Ingredients

  • 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

  1. 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.

  2. 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. 

  3. Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

Blend Dressing

  1. While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.

  2. Add toasted pecans and blend.

    healthy vegan coleslaw dressing low-fat
  3. Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.

    vegan healthy salad dressing vinaigrette
  4. Mix, and serve.

    creamy vegan apple cabbage coleslaw

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VeganEnvy.com Facebook Group

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

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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.

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.

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.

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!

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.

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.

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!

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

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

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

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

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 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!

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.

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.

Healthy Cucumber Sandwich Rolls with Hummus

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

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.

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.

Creamy Coleslaw Vinaigrette Salad Dressing

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

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

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

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

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!

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.

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.

*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.

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.  

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.

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.

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.

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.

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.

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.

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!

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!

Green Vegetable Medley Pasta Soup (Dad’s Soup)

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

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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

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.

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.

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.

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!

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.

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...

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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

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

Eating Whole Foods Plant-Based Vegan With IBS

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

That Meat is Not Giving You Muscle

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

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

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

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.

Mission Statement for VeganEnvy

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

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

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

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.

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 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...

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.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

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

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

Olives are better for you than olive oil – filled with a small amount of healthy unsaturated fat – the way nature intended us to eat fat, packaged with fibre and phytonutrients.

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
5 from 1 vote
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Super Summer-Time Pasta Salad

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!

Course Main Course, Pasta, Salad
Cuisine Italian, Western
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 10 servings
Calories 351 kcal
Author Jeanette Whitten

Ingredients

Pasta

  • 375 g whole wheat pasta rotini

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

  1. 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.

  2. While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.

  3. 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.

  4. Add the drained black beans and olives. 

  5. Add frozen peas - it is important that they are frozen at this point because they cool the pasta.

  6. 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
  7. Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.

  8. Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Recipe 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.

 

 

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.

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.

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.

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.

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.

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.

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 No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

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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 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!

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!

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.

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.

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.

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.

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

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

Healthy 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!

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!

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!

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.

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.

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.

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.

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!

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.

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.

Satisfying Split-Pea Soup

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

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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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.

Green Tomatoes Chickpea Avocado Edamame Rice Salad

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

Green Vegetable Medley Pasta Soup (Dad’s Soup)

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

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

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.

*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.

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!

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

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

Vegan 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.

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.

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!

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.  

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.

Healthy Cucumber Sandwich Rolls with Hummus

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

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!

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.

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.

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.

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.

Learn About the VeganEnvy Diet

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.

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.

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...

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

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

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.

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

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

Great Tofu Recipe Ideas For Dinner

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

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

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

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.

Mission Statement for VeganEnvy

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

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

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

That Meat is Not Giving You Muscle

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

 

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