Red Lentil Soup with Potatoes Leeks and Squash – Vegan Fat Free WFPB

Red Lentil Soup with Potatoes Leeks and Squash – Vegan Fat Free WFPB

Vegan Potato Leek Red Lentil Soup with Squash

Split Red Lentil Soup with Leeks, Potatoes and Squash – Vegan and Fat Free, Garlic Free, GF

The name of this soup is a mouthful, but it’s actually quite simple to make.

The seasonings are delicious, and the kitchen smells amazing while the soup simmers.

A comforting vegan lentil potato chowder soup recipe that is a nice blend of complementary and gentle, tasty ingredients. This soup is a well rounded meal nutritionally.

Kids seem to enjoy it, and leftovers taste even better than the original.

It’s basically a chunky vegan leek chowder, with added lentils and squash of your choice.

Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.

Onion and garlic free.

Butternut Squash, Kabocha Squash, Pumpkin or other Sweet Squash Work Well

Multiple kinds of squash work in this recipe, especially the sweeter ones.

Leeks and the potatoes make a tasty soup, adding dried split lentils and squash is a great addition.

I make this soup regularly, using a different squash each time.

Jump to Recipe

When you are done the soup looks like this in the pot

It is hearty, and chunky and very satisfying!

potato leek soup with red lentils and pumpkin

Ready in about 45 minutes

This soup recipe takes about 45 minutes to make, including baking or steaming a pumpkin or another type of squash.

See the recipe below for instructions and images to help you understand the easy steps to make this soup.

pumpkin lentil potato and leek soup

A simple vegan dinner recipe with leeks, potatoes, lentils, and squash 

Do you ever buy healthy vegetables like leeks and butternut squash, kabocha squash, or acorn squash, then look for recipes to make?

3 leeks are needed to make this comforting and thick potato soup for 6 servings.

Using both the white and the green part of the leeks.

What are leeks?

Leeks look like huge green onions, like they are from the dinosaur era. 

Leeks are usually very sandy – as they grow best in sandy soil.

Follow the simple recipe tips to get all the dirt off them.

Leeks

Leftovers of this soup are a great vegan lunch for kids

The soup tastes even better the next day!

Lentils and squash make potato leek soup better

Originally this recipe contained only potatoes and leeks, but it wasn’t quite filling enough for dinner.

So, I experimented with adding lentils, which made it better, but the soup was still kind of boring.  

Adding pumpkin was the answer, the soup became filling, tastier, and more interesting.  

If you don’t have pumpkin, adding butternut squash or kabocha squash or acorn squash will work also.

Yato Pumpkin

How to get kids to eat pumpkin or squash?

You may enjoy eating pumpkin or squash plain, but in my family, we prefer to hide it in delicious meals.  

Because let’s face it, a lot of people think squash is gross. 

This soup contains hidden squash, which adds bulk to it, and tastes really good!

Therefore, people (especially kids and spouses) don’t realize they are eating squash.

dry red lentils

Keep dried red lentils in your pantry

If you keep a big bag of dried red split lentils in your cupboard, you have a way to easily and quickly add a mild tasting protein to many recipes in 20 minutes. 

Lentils seem to adapt to the flavour of the dish, and do not overpower it.  They also lose their shape, and don’t have the same texture as canned lentils or beans. They are milder and difficult to notice. 

How to cook dry red split lentils

It’s so easy to use dried split lentils, when making a thick soup. Being split makes them thinner, and they cook much faster than whole dried lentils. 

You can put about 4 cups water in a wide saucepan, add 1 1/4 cups rinsed dried red split lentils, let it simmer for 15 – 20 minutes on medium low heat, while preparing, and adding, the rest of your ingredients.  

pumpkin and squash

What types of squash can you use for this healthy potato leek soup?

You only need about 2 1/2 cups of pumpkin or squash.

All of the most common varieties of squash should work, including canned unsweetened pumpkin.  

As follows:

  • carving pumpkin – is what I used for the soup in the bowls for the photos, was perfect texture and just sweet enough
  • kabocha – perfect texture, quite sweet
  • acorn – perfect texture, less sweet
  • butternut –  firm texture, make sure is cooked through so you can mash it in
  • delicata – haven’t tried it
  • hubbard – haven’t tried it (let me know!)
  • sugar pumpkins  – should work, (these are firmer, sweeter, and less stringy than the larger carving pumpkins).
  • spaghetti squash – won’t add much sweet or flavour, quite wet – would be my least recommended type of squash for this dish

See this site for lots of great info about winter squash

Benefits of eating pumpkin or squash?

Squash contains many important nutrients like: 

    • Carotenoids: beta carotene (a precursor to vitamin A), lutein, zeaxanthin
    • Protein
    • Vitamin C
    • Vitamin B6
    • Fiber
    • Magnesium
    • Potassium

Stop muscle cramps with squash – it has more potassium than bananas

Potassium helps with muscle function and firing – for example preventing muscle cramps in our legs, and feet, and helping lesson the pain from menstrual cramps.

Here is a good site to learn about potassium in foods.

I have learned I feel incredibly awesome after eating squash – like for the next couple of days!

Lentil soup with potatoes, leeks, and squash

Red Lentil Soup with Potatoes, Leeks, and Squash - Well Balanced Vegan Meal

Jeanette
A comforting onion and garlic free vegan soup recipe that is a nice blend of complementary and gentle, tasty ingredients. This soup is a well rounded meal nutritionally.
Kids seem to enjoy it, and leftovers taste even better than the original.
It's basically a chunky vegan leek chowder, with added lentils and squash of your choice. The leeks (instead of onion) add rich flavour.
Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.
No ratings yet
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course dinner, supper
Cuisine cholesterol free, healthy vegan, low fat vegan
Servings 8 people
Calories 223 kcal

Equipment

  • Large soup pot

Instructions and Ingredients
  

  • 2 1/2 cups butternut squash or kabocha squash, acorn squash, or pumpkin
  • 3 leeks Leeks look like huge green onions.
  • 1 cup red lentils dry measure
  • 6 cups vegetable broth
  • 2 bay leaves
  • 1 tsp poultry seasoning or ground savoury
  • 1/2 tsp ground thyme
  • 1/2 tsp ground savoury or herbs de provence
  • 1/4 tsp salt or more to taste
  • 1/2 tsp pepper
  • 4 cups potatoes cubed and peeled

1) Roast or steam the pumpkin or squash

  • Roast: cut a sweet squash (pumpkin, acorn, or kabocha are good choices for example) in half and roast the 2 halves face down in the oven at 425 degrees F for 30-40 minutes.
  • Microwave steam: cut up squash into pieces and place in a large covered microwave dish with 1/2 cup water. Microwave on high for about 20 - 25 minutes until the flesh is soft (can be pierced easily with a fork).
  • With either method, leave the peel on, and don't scoop the seeds out until after cooking. Except Butternut Squash - peel first with a potato peeler because it's peel is very thin.

2) While the squash cooks, cut and clean the leeks

  • Slice leeks lengthwise in half, then slice into thin half rounds, Use the entire leek (green and white).
  • Clean the leeks really well, you can put the sliced pieces in a colander and rinse them in a sink, while moving them around, to get all the sand / dirt off of them.
    cut leeks in a colander

3) Measure and rinse the dry red lentils

  • I rinse my dry lentils with hot water, because then it is easier to get them out of the strainer.
    dry red lentils

4) Add leeks, dry red lentils, and vegetable broth to a large wide saucepan on high heat.

    5) Add seasonings to saucepan.

    • Bring to a boil, then cover saucepan and simmer on low.
      leeks cooking with lentils in broth

    6) Peel potatoes and dice into small cubes - while the lentils and leeks simmer - for at least 10 minutes.

      7) Stir potatoes into the soup pot

      • Turn heat temporarily up to med-high to get it bubbling again, then reduce to low.
        diced peeled potatoes

      8) Cover and simmer potatoes and leeks and lentils for another 10 minutes, until potatoes are almost soft.

        9) Remove squash from oven or microwave, scoop squash seeds and strings out of cooked squash and discard.

          10) Scoop 2 1/2 cups of pumpkin or squash out of cooked peel.

          • Careful not to burn yourself. The pumpkin / squash will cool a bit if you cut it into smaller pieces before scooping out the flesh.
            scrape seeds off of cooked pumpkin

          11) Stir Cooked Squash into the soup pot.

          • Once soup is bubbling again, let it simmer for at least 5 minutes to blend the flavours into the squash.
            vegan soup with pumpkin squash
          • Use a hand held manual potato masher in the pot to reduce the size of some of the potato and squash pieces if you like. Leaving some chunks.
            potato leek soup with red lentils and pumpkin

          Serve in bowls

          • Garnished with fresh parsley if desired!
            pumpkin lentil potato and leek soup

          Notes

          Since this recipe only requires 2 1/2 cups of squash, you can cut a squash in half and keep half uncooked in the fridge for another recipe.
          Or, you can cook the entire squash, and save extra cooked squash in the fridge or freezer. 

          Nutrition

          Nutrition Facts
          Red Lentil Soup with Potatoes, Leeks, and Squash - Well Balanced Vegan Meal
          Amount Per Serving
          Calories 223 Calories from Fat 9
          % Daily Value*
          Fat 1g2%
          Saturated Fat 1g6%
          Polyunsaturated Fat 1g
          Monounsaturated Fat 1g
          Sodium 90mg4%
          Potassium 931mg27%
          Carbohydrates 47g16%
          Fiber 12g50%
          Sugar 4g4%
          Protein 10g20%
          Vitamin A 5230IU105%
          Vitamin C 38mg46%
          Calcium 72mg7%
          Iron 4mg22%
          * Percent Daily Values are based on a 2000 calorie diet.
          Keyword acorn squash dinner, healthy vegan soup, low fat leek soup, low fat lentil soup, low fat vegan soup, vegan leek soup, vegan lentil soup, vegan potato soup, vegan pumpkin soup, vegan squash recipe, vegan squash soup, wfpb lentil soup, wfpb pumpkin, wfpb soup
          Tried this recipe?Mention @veganenvy or tag #veganenvy!
           
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          Fat Free Easy Vegan Lentil Shepherd’s Pie – Frozen Veggies, Potato, Sweet Potato, Herbs WFPB

          Fat Free Easy Vegan Lentil Shepherd’s Pie – Frozen Veggies, Potato, Sweet Potato, Herbs WFPB

          vegan fat free lentil shepherd's pie

          Vegan Lentil Shepherd’s Pie with Herbs, Sweet Potatoes, Frozen Vegetables

          This 45 minute easy recipe features mashed white and sweet potatoes spread over a tasty filling made of mashed canned lentils, canned beans and tender frozen vegetables plus tomato paste.  

          The filling is nice because it is seasoned with herbs like: bay leaves, ground marjaram, ground thyme, poultry seasoning and salt and pepper.

          Onion free, garlic free, dairy free, gluten free, meat free vegan shepherd’s pie

          This vegan recipe has no onion, no garlic and no butter and is very gentle on the stomach.

          With this whole foods healthy vegan dinner recipe, you can skip the oil, and make a delicious and healthy cholesterol free plant based lentil shepherd’s pie (also known as a cottage pie) from simple ingredients in about 45 minutes.  

          Jump to Recipe

          vegan lentil easy shepherd's pie

          Beans are the thickener

          The lentils and beans are mashed in water with the simmering seasonings, which makes the filling thick and flavourful, and not soupy. 

          You can’t really see the beans.  No other thickener is required. 

          Recipe for Fast and Healthy Vegan Lentil Shepherd’s Pie (Vegan Cottage Pie) with Sweet Potato that Tastes:

          • simple
          • homey
          • filling
          • comforting

          With a nice mix of textures

          • from mashed potatoes,
          • chunky vegetables, and
          • smooth (and hidden) canned lentils and beans.
          orange sweet potato

          What does Vegan Lentil and Vegetables Shepherd’s Pie look like?

          • A piece of this shepherd’s pie looks like a traditional shepherd’s pie.
          • It has a generous layer of hand whipped, dairy-free, mashed potatoes on top. Optionally including a small amount of orange sweet potatoes / yams.
          • A bottom layer of nicely seasoned bean mash and small frozen vegetables.
          • The lentils and beans are hidden, because you mash them when cooking them.  
          • This technique is fast, and allows the lentils to absorb the wonderful herbs.
          Half eaten vegan shepherd's pie

          How do you make quick vegan gluten free shepherd’s pie?

          • You can create this easy lentil shepherd’s pie on your stovetop, no baking required.
          • Ready to serve in approximately 45 min.
          • You’ll need simple ingredients: dried seasonings, potatoes, canned lentils, canned other beans of your choice (mixed beans like kidney, black, pinto beans work well) and frozen mixed vegetables.
          • Easy, right?

          Lentils and beans

          I used canned lentils and canned kidney beans here (both are rinsed and drained).  

          I would also recommend black beans or pinto beans, because they seem to have milder flavours.  

          lentils and kidney beans

          Mash the lentils and beans into the simmering herbs

          the filling colour looks similar to a traditional shepherd’s pie: 

          mashed beans with seasonings

          Steps to making an easy meat free lentil shepherd’s pie

          1. Peel and cube white and sweet potatoes and set them on the stove to boil.
          2. Add a generous amount of seasonings like marjaram, thyme, poultry seasoning and bay leaves to simmering water in a separate large wide pan.
          3. Mash canned lentils and beans into the simmering herbs and water, to make a bean mash that looks like a traditional shepard’s pie color.  Similar idea to re-fried beans in mexican food. 
          4. Add frozen veggies to the mash, and cook about 5 min, 
          5. stir in some tomato paste.
          6. Drain and mash the potatoes.
          7. Spread the mashed potatoes on top of the beans and veggies.
          8. Sprinkle with smoked paprika.
          9. Cut into pieces, triangles or squares, 
          10. Serve your lovely, healthy, comfort dinner pie.  We like it with Ketchup.

          See recipe below for instructions with images. 

          vegan shepherd's pie

          Who would like this Low Calorie Vegan Shepherd’s Pie Recipe?

          If you:

          • like traditional recipes veganized – this is based on a classic easy shepherd’s pie,
          • like mashed potatoes and sweet potatoes,
          • don’t mind a bit of muscle work – it takes some arm power to mash the potatoes, plus mashing the beans, 
          • like to lose weight, or stay slim, 
          • like seasonings like bay leaves, thyme, poultry seasoning, and marjoram, mmmmm,
          • like lentils and beans to be hidden in the background and not very noticeable,
          • like cooking with frozen vegetables,
          • need a meatless monday dinner idea,
          • like to reduce your cholesterol, with whole foods plant based meals,

          Bonus, it is gluten free and is a dinner dish most kids and non-vegans enjoy as well!

          Lentil cottage pie fat free

          How many people are you feeding?

          The recipe as written makes a lot of shepherd’s pie.  About 10 – 12 servings. Good for a party!  

          But, if you are looking for less, half it and only use one can of beans. 

          Can you freeze meat free shepherd’s pie?

          Absolutely!

          Cut into pieces and freeze for later thawing in the microwave.

          Lentil Shepherd's Pie Graphic
          vegan lentil easy shepherd's pie

          Easy Vegan Lentil Shepherd's Pie with Sweet Potato, Frozen Veggies, and Herbs, No-Garlic No-Onion No-Oil WFPB

          Jeanette
          Healthy simple herb seasoned vegan lentil shepherd's pie that can be made in 45 minutes on the stove. Comforting flavours. Fat free and healthy. Onion free and garlic free. Vegetarian cottage pie.
          5 from 1 vote
          Prep Time 20 mins
          Cook Time 25 mins
          Total Time 45 mins
          Course dinner
          Cuisine healthy vegan, low fat vegan, meatless monday, no-oil vegan, on a budget, vegan family dinner, vegan family meals, vegan kids dinner, whole foods plant based
          Servings 12 servings
          Calories 359 kcal

          Equipment

          • stovetop
          • large pot for boiling cubed peeled potatoes
          • deep wide skillet, at least 10 inches wide and 3. 5 inches deep. for cooking lentil and bean mix and assembling the pie in
          • potato masher for mashing potatoes, and mashing beans in the pan

          Instructions and Ingredients
            

          Prep mashed potatoes for top of pie.

            Put a large pot of water on high heat to boil. Peel the white and sweet potatoes and cut into 1 inch cubes. Add all potatoes to the pot, with enough water to cover them. Once boiling, reduce heat to medium.

            • 7 cups gold potatoes Or white potatoes. Peeled and cubed. About 6 medium potatoes.
            • 2 cups sweet potato The orange coloured one. Peeled and cubed. 2 small sweet potatoes, or 1 medium/large.

            While the potatoes boil, in a wide deep skillet / pot that is at least 10 inches wide, and 3.5 inches or more deep.

              On medium-low heat, add the following in this order:

              • 1.5 cups water
              • 2 bay leaves
              • 2 tsp ground marjoram or 1 tsp oregano (marjoram is similar to oregano, but milder, and personally I much prefer marjoram)
              • 0.5 tsp ground thyme
              • 2 tsp poultry seasoning adds such a comforting flavour
              • 1 tsp salt or seasoning salt
              • 0.25 tsp pepper

              Use a whisk to stir the spices into the water. If the water is simmering, turn to low while you open the canned beans so it doesn't evaporate.

                Add rinsed and drained beans, to the simmering seasonings, and mash them up with a potato masher, until they are no longer recognizable as beans.

                • 19 oz lentils 1 large 540 ml can, drained and rinsed
                • 19 oz mixed beans 1 large 540 ml can, drained and rinsed. A can with a mix of beans such as: pinto beans, romano beans, kidney beans, black eyed peas, chickpeas, black beans works really well. Or, a can of just one of those bean types would work fine too.

                Once beans are mashed, stir in the frozen vegetables, and cook for 5 minutes on medium, stir frequently to prevent burning. Add 1/4 cup potato cooking water if needed to keep from sticking.

                • 3 cups mixed frozen vegetables small sizes, such as peas, corn, carrots, green beans mix.

                Remove the 2 bay leaves.

                  Once potatoes are soft to a fork, drain them into a colander, rinse briefly with hot water (gets rid of excess starch).

                    Place potatoes back in their cooking pot, and mash vigorously with a potato masher or electric tool, until the mix of white and sweet potatoes are a smooth and whipped consistency.

                      Stir tomato paste into bean mixture.

                      • 4 oz tomato paste 3/4 of small 156 ml can

                      Once the frozen vegetables are cooked, spread the bean mixture flat in the pan.

                      • Spread mashed potatoes over top of the bean and vegetable mix.

                      Optionally, sprinkle with paprika, or even better smoked paprika if you can get some of that, or nutritional yeast.

                        Cut into triangle shaped pieces and serve, we like to eat ours with ketchup.

                        • Example amounts of white and orange sweet potatoes
                          gold and sweet potatoes
                        • Image of cubed potatoes and sweet potato boiling.
                          boiling potatoes
                        • Example of the dried herbs / seasonings in water, with bay leaves.
                          simmering seasonings

                        Notes

                        Tips:
                        Potatoes take longer than sweet potatoes to boil, so chop and add the sweet potatoes to the water last. 
                        Mashing the beans into the seasoned water adds moisture and masks the bean flavour. 
                        Don't add the tomato paste until the mashed potatoes are ready, because it makes the bean mixture quite thick, and it starts to blurp in the pan. 
                        If the bean and vegetable mixture gets too soupy (say you added water) then let it simmer until it becomes more firm before spreading the potatoes over top.
                        Leftovers will taste even better than freshly cooked. 
                        Lasts well in the fridge for days. 

                        Nutrition

                        Nutrition Facts
                        Easy Vegan Lentil Shepherd's Pie with Sweet Potato, Frozen Veggies, and Herbs, No-Garlic No-Onion No-Oil WFPB
                        Amount Per Serving
                        Calories 359 Calories from Fat 9
                        % Daily Value*
                        Fat 1g2%
                        Saturated Fat 1g6%
                        Polyunsaturated Fat 1g
                        Monounsaturated Fat 1g
                        Sodium 435mg19%
                        Potassium 1404mg40%
                        Carbohydrates 71g24%
                        Fiber 22g92%
                        Sugar 5g6%
                        Protein 19g38%
                        Vitamin A 5633IU113%
                        Vitamin C 37mg45%
                        Calcium 90mg9%
                        Iron 6mg33%
                        * Percent Daily Values are based on a 2000 calorie diet.
                        Keyword canned lentils, casserole, cottage pie, easy, fat free, lentil pie, mashed potatoes, no-garlic, no-onion, sweet potato, vegan shepherd's pie, vegan sweet potato shepherd's pie
                        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 

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                        Click here to EXPLORE

                        People Exploring Plant Based Eating

                        Adding Healthy Plant Based Meals to Your Menu is Easy!

                        Help others learn – share on social media!

                        Awesome Vegan Breakfast Sweet Potato Muffins – Whole Wheat, No-Oil

                        Awesome Vegan Breakfast Sweet Potato Muffins – Whole Wheat, No-Oil

                        low fat vegan whole wheat sweet potato muffins

                        Awesome Low Fat Vegan Breakfast Muffins

                        With this whole foods recipe, you can skip the oil, and have delicious nutritious high fiber muffins that won’t go straight to your waist, like store bought muffins can do.

                        Sweet potato is a nice baking ingredient because it is nutritious, naturally sweet, and full of vitamin A and other important vitamins and minerals.

                        If you like carrot cake you will probably like these, you may find them to be sweeter than carrot muffins.

                        Jump to Recipe

                        Takes about 1 hour

                        This muffin recipe takes about an hour to make using a food processor to save time.

                        They make your home smell wonderful.

                        I make these muffins weekly, because my daughter likes to eat them for breakfast.

                        Vegan baking tips – for whole foods plant based muffins

                        To make whole foods plant based muffins better, try the following techniques:

                        • Use flax and water instead of eggs.
                        • Use shredded coconut instead of oil.
                        • Use apples instead of oil / sugar.
                        • Heat the soaking flax and shredded coconut / water in the microwave for a bit, to reduce the required soaking time, and make them soft.
                        • Aerate / whip the wet ingredients at high speed in a food processor, to make the muffins contain more air, and be lighter.
                        • Use fresh apples instead of unsweetened apple sauce. Fresh apples taste naturally sweeter, and will react more with the baking powder to help the muffins rise.
                        • Make sure the wet ingredients are totally stirred into the dry.
                        • Keep the muffin size small, so they cook all the way through.
                        • Muffin papers are optional.  I don’t usually use them.  If I do, I lightly spray the papers with oil the first time I make a recipe, just so I’m not fighting to peel them off.
                        • Figure out if you prefer moist or dry muffins, and adjust the cooking time accordingly by 5 or 10 minutes. Longer baking will be drier.
                          • One of the challenges of baking with whole foods is varying moisture content of the ingredients.  
                          • The apples and sweet potato seem to vary in moisture each time.  
                          • This can cause the muffins to be too dry or too wet. 
                          • But, it is also what keeps things from getting boring!!  
                        • Remove from muffin pan quite soon after taking out of the oven – when they are still steaming hot.  This seems to stop the muffins from sticking.
                        • Use a knife to go around the outside of the muffin, and then pop them out of the muffin pan.
                        • Cool on a wire rack or towel.
                        • Once cooled, store muffins under a towel for a bit and then in a covered container.
                        • Store in the fridge to keep for a week or more.
                        orange sweet potato

                        Add variety to your diet by baking with sweet potato

                        Have you heard of Okinawa, Japan?  People who live there have one of the longest life expectancies in the world. Okinawans consume more than half of their calories from sweet potatoes, so we should probably eat more too.

                        Cholesterol free breakfast muffins

                        No butter and no dairy in this recipe means no cholesterol.  

                        Animal foods contain cholesterol, so when you eat plant based you are eating cholesterol free.  

                        This is a major reason why plant based foods are better for your heart, arteries and veins. 

                        Want to lower your blood pressure, and prevent heart disease and dementia caused by clogged arteries?  Eat low fat plant based. 

                        Why vegan muffins with whole wheat flour and no-oil?

                        Whole wheat flour adds fiber and nutrition, and makes a hearty satisfying snack.

                        There is no oil in these muffins, the whole foods: shredded coconut, blended apples and nuts or seeds replace the oil.

                        Using whole foods (shredded coconut, nuts, seeds, apples) instead of oil and sugar actually makes baking taste nice!

                        Those plant based whole foods substitutes have lovely complex flavours that oil and sugar just don’t have.

                        Admittedly the muffins will be more dense than a commercially baked muffin, but they do not lack for flavour.  The recipe does still have some sugar in it, but less than most muffin recipes, otherwise I couldn’t get my daughter to eat them.   You could play around with the amount of sugar if you like. 

                        I find these muffins don’t stick too badly in my silicone muffin cups / pans, even if I don’t spray with oil.  

                        Just be sure to remove the muffins when they are still steaming hot. 🙂

                        healthy whole foods plant based sweet potato muffins

                        How to make quick and easy healthy vegan breakfast muffins

                        See recipe below – but here is an overview to help you decide whether you are interested in making these.

                        Jump to Recipe

                        Flax and water as an egg substitute / egg replacer

                        For this recipe, start by soaking the ground flax, shredded coconut, and water in a little cup or bowl.  This is your egg and oil replacement, microwave for 30 seconds to help the coconut get soft.

                        No eggs required, you can make muffins without eggs – use ground flax soaked for a few minutes in water instead.

                        After soaking, follow the tips in the recipe for how to fluff up / aerate the liquids with your food processor, to make the muffins lighter.

                        Prep whole wheat flour, spices, and baking powder

                        While the flax/coconut egg replacer soaks, prep the dry ingredients in a large bowl – mix the cinnamon and allspice into your whole wheat flour.

                        Process wet ingredients in a food processor, whip and fluff it up

                        People wonder if vegan baking is affected by lack of eggs.  This aerating trick helps make the muffins lighter and fluffier.

                        Add all the wet ingredients, including the apple slices (these become apple sauce) with peel on (but not the sweet potato yet), to your food processor, and mix on high to liquify and fluff with air.

                        Then add the sweet potato chunks and mix until they are shredded.

                        Add nuts or seeds such as pumpkin seeds, walnuts, pecans, or pistachios and process to your size preference.

                        Recently I made these with pumpkin seeds, which I left whole.

                        I have also blended the seeds almost into a liquid, when my daughter asked for less chunks. In that case, process the nuts or seeds in the food processor, before adding the sweet potato.  Both variations worked well.

                        Mix the wet ingredients into the dry.

                        The whole wheat dough should be quite dry, moisture will come out in the oven

                        Pour the wet ingredients into the dry and stir together to combine.  The dough should be quite dry, barely moistened, because water will appear when the sweet potato cooks.

                        Bake and enjoy!

                        Bake 35 – 40 minutes until a toothpick comes out clean.  Use your judgement based on on wet the dough was.

                        Enjoy these naturally sweet vegan muffin treats!

                        low fat vegan whole wheat sweet potato muffins

                        Vegan Whole Wheat Sweet Potato Muffins WFPB No-Oil (Similar to Carrot Muffins)

                        Jeanette
                        Sweet potatoes have a lot in common with carrots, such as making great moist muffins! If you like carrot cake you will probably like these, you may find them to be sweeter than carrot muffins. With this low fat whole foods recipe, you can skip the oil, and have delicious nutritious muffins that won't go straight to your waist, like store bought muffins often do.
                        This quick and easy recipe combines ingredients in a food processor. Therefore in a short amount of time, with very little effort, you can have scrumptious warm muffins that make your home smell wonderful.
                        I make these muffins weekly, because my daughter likes to eat them for breakfast!
                        5 from 1 vote
                        Prep Time 20 mins
                        Cook Time 35 mins
                        Total Time 55 mins
                        Course Breakfast, Dessert, Snack
                        Cuisine no-oil baking, Vegan, whole foods plant based, whole wheat baking
                        Servings 30 muffins
                        Calories 142 kcal

                        Equipment

                        • muffin pans (silicone, or no stick recommended) or muffin papers

                        Instructions and Ingredients
                          

                        Preheat oven to 375 degrees F

                          Measure water, then add Flax and Coconut to it, in a small microwaveable bowl or glass measuring cup. Mix with a fork. Microwave for 60 seconds, mix again, and let soak.

                          • 2/3 cup water for coconut and flax soak
                          • 1/3 cup dried coconut Shredded, unsweetened. The coconut is a whole foods replacement for oil. It doesn't add much coconut flavour, but gives moisture to the muffins. It is a key ingredient.
                          • 2 tbsp ground flax Flax mixed with water makes flax "eggs"

                          Mix the Following Dry Ingredients in a Large Bowl

                          • 3 cups whole wheat flour Or if you are new to whole wheat baking, maybe start with 2 cups whole wheat and 1 cup white flour.
                          • 2 tsp baking powder Ensure is well mixed throughout the dry ingredients.
                          • 1 tbsp cinnamon
                          • 1 tsp allspice
                          • 1/2 tsp salt Whole wheat flour can sometimes taste more bitter than white flour, the salt helps mask this.

                          Wet Ingredients - Add the soaked Flax, Coconut and the following ingredients to a food processor. Mix on high for a minute or more, until becomes a smooth liquid, and is aerated.

                          • soaked flax and coconut from above
                          • 3 cups apple slices 3 small apples, or 2 large apples, sliced, peel on is ok (they will become applesauce) or use pre-made applesauce. Sweet varieties of red apples work best.
                          • 1 tbsp vanilla extract
                          • 1/2 cup sugar optional - you can taste test the wet ingredients and see if they are not sweet enough. I know that my family won't eat the muffins if they aren't a little sweet.

                          Add sweet potato chunks to the liquified wet ingredients in the food processor, and process on medium speed, until shredded.

                          • 3 cups sweet potato or carrots. Peeled, raw, and cut into chunks that your food processor can handle.

                          Add nuts or seeds and process further until nuts are diced into small pieces. My kids like these muffins with less chunks.

                          • 1 cup pecans Or walnuts or pistachios, or make it nut free with pumpkin seeds.

                          Scoop wet ingredients into the dry.

                            The batter should be thick, not runny, stir until all the flour is mixed in. This may require some muscles! Don't worry, the sweet potato will create juices when it bakes. 

                              Spoon batter into lightly greased muffin cups or pans.

                                Bake at 375 for 35-40 minutes, or until a toothpick comes out of the centre clean.

                                  Remove while still hot (or else may stick) and cool on a wire rack or towel.

                                    Notes

                                    Sweet potatoes seem to make the muffins taste sweeter (and better!) than carrots do.
                                    But, for those of us with a sweet tooth, to make the muffins taste 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.  Especially if you use walnuts, which are naturally a bit bitter. 

                                    Nutrition

                                    Nutrition Facts
                                    Vegan Whole Wheat Sweet Potato Muffins WFPB No-Oil (Similar to Carrot Muffins)
                                    Amount Per Serving (1 muffin)
                                    Calories 142 Calories from Fat 36
                                    % Daily Value*
                                    Fat 4g6%
                                    Saturated Fat 1g6%
                                    Polyunsaturated Fat 1g
                                    Monounsaturated Fat 2g
                                    Sodium 60mg3%
                                    Potassium 212mg6%
                                    Carbohydrates 24g8%
                                    Fiber 3g13%
                                    Sugar 9g10%
                                    Protein 3g6%
                                    Vitamin A 2378IU48%
                                    Vitamin C 3mg4%
                                    Calcium 38mg4%
                                    Iron 1mg6%
                                    * Percent Daily Values are based on a 2000 calorie diet.
                                    Keyword eggless muffins, healthy vegan muffins, no-oil baking, oil free cake, sweet potato baking, wfpb dessert, wfpb muffins, whole wheat baking
                                    Tried this recipe?Mention @veganenvy or tag #veganenvy!
                                     
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                                    Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free

                                    Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free

                                    baked low fat pie crust

                                    No Bake Quick Easy Vegan Pumpkin Pie Filling with Dates – Delicious, Sugar Free in a Blender 

                                    Make a fast, easy, pumpkin pie with your blender.

                                    This pumpkin pie is low fat, uses dates instead of sugar, pecans instead of margarine, has really nice pumpkin pie spices and texture, and tastes great!

                                    This is a whole foods plant based pumpkin pie recipe that is dairy free, egg free, oil free and full of nice tasting real foods.

                                    My family enjoys this pie, it is a hit even with these picky eaters.

                                    We feel great in our tummies and bodies after eating it.

                                    People cannot tell that this is a vegan, no sugar, no margarine/butter, no eggs, 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 an eggless and dairy free whole foods plant based pumpkin pie from scratch?

                                    It is really easy!

                                    Graham Cracker Crumb Pie Crust

                                    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 calorie 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.

                                    Low calorie, 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 a 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 the pumpkin pie spices, cornstarch, dates, and pumpkin puree – to a light and airy consistency – no dairy , sugar, or eggs required.

                                    The dates and cornstarch both work as thickeners.

                                    Heat the vegan pie filling in a pot on the stove

                                    Once boiled, poured into the crust, then cooled, 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.

                                    Blended pecans taste better than margarine!

                                    It’s a neat discovery.

                                    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 (the kind with 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 (it must reach a boiling temperature to cook the cornstarch).

                                    The 10 minutes or so it takes to heat the eggless pumpking pie filling to a boil, 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, (this is called blind baking it apparently), 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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                                    Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

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

                                    Vegan mac and cheese

                                    Easy Butternut Squash Mac and Cheese with Cut Up Veggie Dogs (Vegan and Dairy-free) Recipe

                                    This is a kid friendly, healthy, and creamy low fat plant-based vegan macaroni and cheese recipe.  It has the traditional mac n cheese color, and adding cut up veggie dogs makes it a familiar and inviting meal for kids and adults too.

                                    It really is easy!  Use your microwave and blender, to have this recipe done in 30-40 minutes. 

                                    Butternut squash is a wonderful cheese substitute because it is nutritious, orange, and creamy.  Also, it is a great source of vitamin A.

                                    For my family, this plant based mac and cheese recipe was a hit on day one, and the leftovers were tasty for lunches the next day.

                                    Rather than using a store bought vegan cheese, here is how to make your own scrumptious dairy free cheese sauce in the microwave.

                                    Store bought vegan cheeses tend to contain too much oil for our tastes.

                                    Nuts (almonds or almond flour or other nut or seed of your choice) make the sauce creamy instead of butter.

                                    Butternut squash, carrots and onions.

                                    How make a quick and easy butternut squash vegan cheese sauce?

                                    For this recipe, I cut a large butternut squash in half, and peeled it.  Then, I left the peel on the remaining half, covered the cut end with plastic wrap, and stored it in the fridge for over a week with no issues.

                                    Cut the squash into cubes, scoop out any seeds or strings, and place them in a microwave safe dish with the carrots and onion.

                                    Microwave until soft and then blend until creamy with additional ingredients – see the recipe below.

                                    It’s fun to eat plant based weiners in a saucy macaroni and cheese

                                    Veggie hot dogs have no cholesterol, which means your arteries won’t get clogged.  Also, low fat meals will help you stay slim and trim, while providing better overall nutrition and fibre.

                                    Try mixing gourmet plant based frankfurters with simple veggie dogs to please both adults and children.  I used 4 frankfurters (not as healthy I’ll admit, but very tasty) and 5 small low fat veggie dogs.

                                    Veggie Weiner Examples

                                    Looking for an easy plant based mac n cheese recipe that kids like?

                                    Kids generally like pasta, and hot dogs, this dish combines the two with a healthy no-oil butternut squash and carrot sauce.  “Instead of cheese, you can use butternut squash, carrots and onion, combined with some simple seasonings to bring the dish together.

                                    Can you make mac and cheese without milk?  Yes, try using plant based milk and nutritional yeast “nooch”.

                                    Yes! This vegan mac and cheese recipe shows you how to make mac and cheese without dairy.  

                                    Optionally use “nooch” otherwise known as nutritional yeast for even more orange color and cheesy taste. 

                                    Another butternut squash vegan recipe idea

                                    Another recipe I created a few years ago, at the beginning of my vegan journey:  Butternut Squash Apple Galette

                                    Vegan mac and cheese

                                    Healthy Vegan Butternut Squash Mac and Cheese with Cut Up Veggie Hot Dogs

                                    Jeanette
                                    Comforting and creamy, macaroni with cut up veggie dogs in a smooth carrot, butternut squash, and onion dairy-free sauce.
                                    5 from 1 vote
                                    Prep Time 10 mins
                                    Cook Time 20 mins
                                    Total Time 30 mins
                                    Course dinner, kids lunches, supper
                                    Cuisine healthy vegan
                                    Servings 7 people
                                    Calories 345 kcal

                                    Instructions and Ingredients
                                      

                                    Sauce

                                    • 3/4 cup onion peeled and chopped.
                                    • 2 cups butternut squash peeled and cut into small cubes.
                                    • 1.5 cups carrots peeled and in small pieces, or whole baby carrots.
                                    • 1/4 tsp garlic powder
                                    • 1/4 tsp salt or less, to taste
                                    • 1/4 tsp ground pepper
                                    • 2 tbsp nutritional yeast optional
                                    • 1/4 cup almonds or almond flour (what I used)
                                    • 1/4 cup plant milk Such as oat, soy, or almond milk.

                                    Pasta

                                    • 375 g whole grain macaroni 1 small box

                                    Plant Based Weiners

                                    • 450 g veggie dogs 7-12 plant based weiners / frankfurters
                                    • Add butternut squash, carrots, 1/2 cup water, and onion to a microwaveable dish. Cover and microwave until soft. About 10-17 minutes.
                                    • Optionally, prepare a vegetable side dish (for example, we recently ate chopped and steamed bok choy with this meal).
                                    • Start water boiling for the pasta, I add the macaroni pasta to the water even before it is boiling, and I stir it so it doesn't stick to the bottom. This is a trick I learned to speed up pasta cooking, from another internet chef on You Tube. One the pasta and water are boiling, set a timer for the pasta cooking time, Remember to stir!
                                    • While the pasta cooks, place the following in a high speed blender: almond flour (or whole almonds), garlic powder, pepper, nutritional yeast, and salt.
                                    • Chop weiners into thick slices and place in a large pot (no heat yet).
                                      Alternatively, say you don't want to dirty another pot, you can put these aside and add them for the last minute or two of the pasta cooking water to heat them up.
                                    • Take the cooked squash, carrots, and onion out of the microwave, and add them to the blender, along with their cooking liquid plus the plant milk.
                                    • Blend on high until creamy, taste test (beware it will be hot) for seasonings. Add another 1/4 cup plant milk if the mixture is too thick to blend. I use a stir stick that came with my Vitamix, it fits in the top of my blender and I can stir with it while blending, it is fantastic.
                                    • Add the blended sauce to the large pot of sliced plant based weiners and set to medium heat. Stir until bubbling, immediately reduce heat to medium low.
                                      Alternatively, if you added the weiners to the cooking pasta water, drain that, and return to the pot, then add the sauce from the blender, no need to heat further, you can remove it from the heat and serve.
                                    • Drain cooked pasta and add to the pot with the sauce and weiners. Stir to combine.
                                    • Serve with greens on the side.

                                    Notes

                                    Optionally serve with cooked cut up greens on the side, your guests may wish to stir them into the pasta.  We ate this with chopped, steamed bok choy.  Peas would taste good as well. 
                                    Great as a school lunch leftover. 

                                    Nutrition

                                    Nutrition Facts
                                    Healthy Vegan Butternut Squash Mac and Cheese with Cut Up Veggie Hot Dogs
                                    Amount Per Serving
                                    Calories 345 Calories from Fat 36
                                    % Daily Value*
                                    Fat 4g6%
                                    Saturated Fat 1g6%
                                    Trans Fat 1g
                                    Polyunsaturated Fat 1g
                                    Monounsaturated Fat 2g
                                    Sodium 804mg35%
                                    Potassium 454mg13%
                                    Carbohydrates 58g19%
                                    Fiber 5g21%
                                    Sugar 7g8%
                                    Protein 22g44%
                                    Vitamin A 8853IU177%
                                    Vitamin C 11mg13%
                                    Calcium 80mg8%
                                    Iron 6mg33%
                                    * Percent Daily Values are based on a 2000 calorie diet.
                                    Keyword butternut squash sauce, dairy-free pasta sauce, healthy no-oil vegan macaroni, vegan mac and cheese, vegan pasta sauce
                                    Tried this recipe?Mention @veganenvy or tag #veganenvy!
                                     
                                    FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

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                                    FOLLOW HERE!

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                                    Click here to EXPLORE

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                                    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 2 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!
                                           
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                                          Adding Healthy Plant Based Meals to Your Menu is Easy!

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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.

                                          Potato Corn Chowder WFPB No-Oil Vegan Slow Cooker

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

                                          Jeanette
                                          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.
                                          No ratings yet
                                          Prep Time 15 mins
                                          Cook Time 4 hrs
                                          Total Time 4 hrs 15 mins
                                          Course dinner
                                          Cuisine American
                                          Servings 5 people
                                          Calories 344 kcal

                                          Equipment

                                          • Slow cooker

                                          Instructions and 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.
                                          • Peel and dice potatoes into small cubes.
                                          • Place potatoes in slow cooker on high (will take 4 hours) or low (will take 7-8 hours).
                                          • 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.
                                          • Dice the bell pepper into medium sized pieces, not too small. Add to the slow cooker.
                                          • Add vegan vegetable broth / stock to the slow cooker.
                                          • Add almond / plant based milk to slow cooker. You can make your own very easily.
                                          • Add salt and pepper and stir well.
                                          • 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.
                                          • Serve! Top with fresh diced herbs like oregano, chives, or green onions.

                                          Notes

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

                                          Nutrition

                                          Nutrition Facts
                                          Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB
                                          Amount Per Serving
                                          Calories 344 Calories from Fat 18
                                          % Daily Value*
                                          Fat 2g3%
                                          Saturated Fat 1g6%
                                          Sodium 696mg30%
                                          Potassium 1645mg47%
                                          Carbohydrates 76g25%
                                          Fiber 10g42%
                                          Sugar 8g9%
                                          Protein 10g20%
                                          Vitamin A 1193IU24%
                                          Vitamin C 114mg138%
                                          Calcium 101mg10%
                                          Iron 3mg17%
                                          * Percent Daily Values are based on a 2000 calorie diet.
                                          Keyword healthy vegan chowder, no-oil vegan recipe, potatoes, soup, vegan slow cooker, wfpb
                                          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 

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                                          Click here to EXPLORE

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                                          Healthy Cucumber Sandwich Rolls with Hummus

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                                          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!

                                          hummus sandwich rolls

                                          Healthy Fast and Easy Cucumber Sandwich Rolls with Hummus

                                          Jeanette
                                          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!
                                          No ratings yet
                                          Prep Time 5 mins
                                          Total Time 5 mins
                                          Course lunch, Snack
                                          Cuisine Low Fat
                                          Servings 1
                                          Calories 192 kcal

                                          Instructions and Ingredients
                                            

                                          • 1 cucumber Use 2 mini cucumbers per tortilla.
                                          • 1 tbsp hummus Look for ones without added oil.
                                          • 1 whole wheat tortilla
                                          • 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.
                                          • 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.
                                          • 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.
                                          • Roll the tortilla wrap snugly around the cucumbers.  The hummus will glue it together, keeping it sealed.
                                          • Gently cut into slices with a serrated knife, spread your little cucumber circles out on a plate and serve!

                                          Nutrition

                                          Nutrition Facts
                                          Healthy Fast and Easy Cucumber Sandwich Rolls with Hummus
                                          Amount Per Serving (1 tortilla)
                                          Calories 192 Calories from Fat 45
                                          % Daily Value*
                                          Fat 5g8%
                                          Saturated Fat 1g6%
                                          Sodium 345mg15%
                                          Potassium 408mg12%
                                          Carbohydrates 31g10%
                                          Fiber 6g25%
                                          Sugar 6g7%
                                          Protein 7g14%
                                          Vitamin A 216IU4%
                                          Vitamin C 10mg12%
                                          Calcium 124mg12%
                                          Iron 2mg11%
                                          * Percent Daily Values are based on a 2000 calorie diet.
                                          Keyword cucumber, hummus, Plant Based, plant based kids, plant based protein, vegan kids, Whole Foods
                                          Tried this recipe?Mention @veganenvy or tag #veganenvy!
                                           
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                                          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

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

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                                          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.

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                                          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.

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                                          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 

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                                          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