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

Ingredients & Tips
  

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

Instructions
 

  • 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).
  • 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.
  • 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.
  • 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!
 
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Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Healthy Vegan Apple Cake Whole Wheat No-Oil WFPB

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

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

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

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

Another tasty vegan apple recipe idea:

Apple Crumble

 

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

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

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

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

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

Whole Wheat Flour Cakes and Baking

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

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

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

 Whole Foods Compared to Traditional Desserts = Better Gut Health

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

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

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

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

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

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

It’s been an amazing read for me.

My digestive system has never felt better.  

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

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

So I thought I would share. 🙂 

Whole Wheat Vegan Apple Cake No-Oil

Healthy Vegan Whole Wheat Apple Cake - Oil Free

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

Equipment

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

Ingredients & Tips
  

First, Mix the Following Dry Ingredients in a Large Bowl

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

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

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

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

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

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

      Sixth, bake at 350 for 40 minutes

        Optional Vegan Applesauce Frosting Ingredients

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

        Instructions
         

        More Detailed Instructions:

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

        Mix Dry Ingredients Together in Large Bowl

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

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

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

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

        • Nuts
        • Remaining cups of apple pieces / slices

        Mix Wet into Dry

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

        Spoon vegan batter evenly into a rectangular cake pan

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

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

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

        Optional Vegan Applesauce Glaze

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

        Notes

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

        Nutrition

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

        Ingredients & Tips
          

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

        Instructions
         

        • 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!

         
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        Healthy Cucumber Sandwich Rolls with Hummus

        Healthy Cucumber Sandwich Rolls with Hummus

        Mini Cucumber Hummus Sandwich Rolls

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

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

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

        Yummy plant based protein lunch recipe idea for kids

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

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

        How much protein is in hummus?

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

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

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

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

        Great easy finger food, or party appetizer

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

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

        Healthy hummus cucumber rolls are fast and easy

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

        Should I peel cucumbers?

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

        What is hummus made out of?

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

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

        Is hummus vegan?

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

        How to make these super simple hummus wrap / rolls

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

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

        Enjoy!

        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

        Ingredients & Tips
          

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

        Instructions
         

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

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

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

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

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

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

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

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

         

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

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

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

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

        What Kind of Apples to Use in Apple Crisp?

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

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

        Cornstarch Makes it Gluten Free

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

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

        Whole Foods Compared to Traditional Desserts 

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

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

         

        slicing apples

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

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

        Equipment

        • 3 Quart Casserole Dish, Uncovered
        • Food Processor

        Ingredients & Tips
          

        For the Apple Filling:

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

        For the Oat Topping:

        • 3 cups oats rolled, quick cooking
        • 1/3 cup sugar or dry sweetener of your choice. Lately I use brown sugar (packed), for the color, white also works.
        • 1 1/4 cup pecans I keep my pecans in the freezer.
        • 1 1/2 teaspoon ground cinnamon
        • 1/4 teaspoon ground nutmeg
        • 1/2 cup lemon juice fresh squeezed or bottled, about 2 lemons.
        • 2 tbsp water if needed - see notes about how to process the topping for the consistency you want.

        Instructions
         

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

        Prepare the Fruit Filling

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

        Prepare the Crumble Topping

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

        Notes

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

        Nutrition

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

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

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

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

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

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

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

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

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

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

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

         
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        Rhubarb With Leaves

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

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

        Equipment

        • 9 x 13 Uncovered Baking Dish
        • Food Processor

        Ingredients & Tips
          

        For the Fruit Filling:

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

        For the Crumble Topping:

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

        Instructions
         

        • Preheat oven to 350° F

        Prepare the Fruit Filling

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

        Prepare the Oat Crumble Topping

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

        Notes

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

        Nutrition

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

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        Italian Cornmeal Zucchini Polenta – 20 minutes

        Italian Cornmeal Zucchini Polenta – 20 minutes

        Easy Vegan Zuchinni Cornmeal Italian Polenta

        Turn a Bag of Cornmeal into Italian Creamy Zucchini Polenta, FAST – with Savoury Seasonings

        Nutrition Facts
        Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
        Amount Per Serving (1 / 4th of recipe)
        Calories 177 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Saturated Fat 1g6%
        Sodium 309mg13%
        Potassium 408mg12%
        Carbohydrates 33g11%
        Fiber 5g21%
        Sugar 3g3%
        Protein 6g12%
        Vitamin A 186IU4%
        Vitamin C 17mg21%
        Calcium 24mg2%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.

        I’d never made polenta from scratch before.  Have you?

        I didn’t know you could make a vegan, fat-free, polenta (think corn porridge!) using cornmeal, for dinner, and that it would only take 15 – 20 minutes.

        It’s really easy and very yummy when you add some seasonings and zucchini to it.  The zucchini keeps it moist and stops it from hardening as much, as it cools.

        Jump to Recipe

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

        If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.

        Simple Creamy Vegan Polenta

        Boil water, add seasonings and extras (if any), add cornmeal, wait a few minutes, done!

        My kids probably would have preferred if I left out the seasonings and extras.

        But… I still had 4 zucchini squash from my neighbours and aunt taking up most of my counter ledge.

        Must. Use. More. Zucchini. Autumn harvest and all.

        So I created this shredded zucchini polenta recipe that turned out wonderfully.

        Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

        Boil water, food process a generous sized zucchini (mine made 4 cups), add salt, Italian seasonings like oregano, and rosemary, with generous pepper, add zucchini to the water, stir in cornmeal, wait 5 minutes, voila!

        Savoury, vegan, fat-free, gluten-free, low FODMAP (for us folks with IBS), Italian style polenta.

        Feeding Vegan Children – Skip the Green Bits

        My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.

        If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters.  Serve broccoli or something else green on the side, full transparency kids.

        Fast

        I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this.  It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.

        I ended up with lumps, and discovered they are very tasty, so don’t worry about those.  What a great easy carb for a supper on a busy night.  Polenta weekly from now on?!

        Mmmmm Kind of Texture

        The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.

        Is this what grits are?  I really don’t know.

        As soon as I find out, I will share my knowledge with you, it’s my mission.

        To make vegan families the norm.

        FODMAP rating – low FODMAP.  For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!

        Vegan Dinner Idea Italian Cornmeal Zucchini Polenta

        Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

        Jeanette
        Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.
        Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.
        Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  
        Very simple.  Very cozy.  Very smooth and full of taste.
        Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.
        No ratings yet
        Prep Time 5 mins
        Cook Time 15 mins
        Total Time 15 mins
        Course Side Dish
        Cuisine Italian
        Servings 4 servings
        Calories 177 kcal

        Ingredients & Tips
         
         

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

        Instructions
         

        • Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.
        • Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.
        • With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  
          raw cornmeal for vegan polenta
        • Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.
        • Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.
        • After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.
          Creamy fat-free vegan zucchini cornmeal polenta
        • Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.
          vegan no-oil cornmeal polenta with zucchini

        Notes

        Stir in black beans before serving if you are looking to add a vegan protein.
        Serving ideas, with:
        carrots sautéed in water, add spinach and fresh dill when carrots are almost done.
        kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  
        a nice dark leafy greens salad.
        cranberry sauce.

        Nutrition

        Nutrition Facts
        Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
        Amount Per Serving (1 / 4th of recipe)
        Calories 177 Calories from Fat 27
        % Daily Value*
        Fat 3g5%
        Saturated Fat 1g6%
        Sodium 309mg13%
        Potassium 408mg12%
        Carbohydrates 33g11%
        Fiber 5g21%
        Sugar 3g3%
        Protein 6g12%
        Vitamin A 186IU4%
        Vitamin C 17mg21%
        Calcium 24mg2%
        Iron 2mg11%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

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        Green Tomatoes Chickpea Avocado Edamame Rice Salad

        Green Tomatoes Chickpea Avocado Edamame Rice Salad

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

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

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

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

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

        Create yourself a super vegan creamy mixture and delight.

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

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

         

        chickpea avocado edamame rice bowl

        Chickpea Avocado Edamame Rice Salad

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

        Ingredients & Tips
          

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

        Instructions
         

        Cook Grains

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

        Prepare Edamame, Avocado, Chickpea Mix

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

        Notes

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

        Nutrition

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

         
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        Green Bean Casserole

        Green Bean Casserole

        Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

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

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

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

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

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

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

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

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

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

         

        Whole-foods plant-based Green Bean Casserole

        Green Bean Casserole With Croutons

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

        Ingredients & Tips
          

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

        Instructions
         

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

        Notes

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

        Nutrition

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

         
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        Gorgeous Vegan Gravy

        Gorgeous Vegan Gravy

        Fast Vegan Microwave Gravy – Fat-free

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

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

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

        Nutrition Facts
        Fat-free Vegan Lentil Gravy in 10 minutes
        Amount Per Serving (1 / 7th of recipe)
        Calories 194
        % Daily Value*
        Sodium 172mg7%
        Potassium 598mg17%
        Carbohydrates 34g11%
        Fiber 12g50%
        Sugar 2g2%
        Protein 14g28%
        Vitamin A 15IU0%
        Vitamin C 2.4mg3%
        Calcium 32mg3%
        Iron 5.3mg29%
        * Percent Daily Values are based on a 2000 calorie diet.

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        Low FODMAP Lentil Vegan Gravy

        Fat-free Vegan Lentil Gravy in 10 minutes

        Jeanette
        In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.
        I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  
        If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 
        This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.
        4.5 from 2 votes
        Prep Time 4 mins
        Cook Time 6 mins
        Total Time 10 mins
        Course gravy, Main Course, Sauce
        Cuisine Western
        Servings 7 servings
        Calories 194 kcal

        Ingredients & Tips
         
         

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

        Instructions
         

        • Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 
        • Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.
        • Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.
        • Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.
          Lentil Vegan Gravy
        • If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.
        • Microwave 1 minute, stir and test the temperature. 
          Vegan Brown Gravy in Microwave
        • Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

        Notes

        Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:
        sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.
        Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.
        Stir leftover lentils into the gravy for the next day.

        Nutrition

        Nutrition Facts
        Fat-free Vegan Lentil Gravy in 10 minutes
        Amount Per Serving (1 / 7th of recipe)
        Calories 194
        % Daily Value*
        Sodium 172mg7%
        Potassium 598mg17%
        Carbohydrates 34g11%
        Fiber 12g50%
        Sugar 2g2%
        Protein 14g28%
        Vitamin A 15IU0%
        Vitamin C 2.4mg3%
        Calcium 32mg3%
        Iron 5.3mg29%
        * Percent Daily Values are based on a 2000 calorie diet.
        Tried this recipe?Mention @veganenvy or tag #veganenvy!

         

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