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

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

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

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

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

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

 

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

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

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

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

What Kind of Apples to Use in Apple Crisp?

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

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

Cornstarch Makes it Gluten Free

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

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

Whole Foods Compared to Traditional Desserts 

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

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

 

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

Incredibly simple to make, and very tasty! This low-calorie, healthy, gluten-free, oil-free, no-butter apple crisp / apple crumble recipe has an oat crumble topping that is crisp, not soggy, and is held together by lemon juice and enhanced by nuts (without butter or margarine).

For this recipe, I often use crabapples from my apple tree, but green apples and red apples work as well.  

A touch of cornstarch in the filling ensures your apple crisp is not watery, it will thicken, and  have a consistency like apple pie, but be gluten-free.

Even sour tasting apples transform into a delicious healthy dessert, or snack, without much added sugar. The nuts taste so good, you won't miss the butter at all!

Course Dessert, Snack
Cuisine American, Canadian, Plant Based, Vegan, Western
Keyword apples, crisp, crumble, gluten free, gluten free dessert, gluten free snack, healthy dessert, healthy gluten free apple crisp, no-oil, nuts, oats, pecans, Plant Based, quick, vegan, vegan dessert, Whole Foods
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12 servings
Calories 238 kcal
Author Jeanette Whitten

Ingredients

For the Apple Filling:

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

For the Oat Topping:

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

Instructions

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

Prepare the Fruit Filling

  1. Peel and cut apples, into evenly sized cubes, or thin slices.  The smaller you cut the apples, the juicier it will be. Also it will cook faster.

    Time saving tip: You can push a slicer through each apple to make 6 or so pieces, then cut each slice lengthwise in half.  

    Option: leave the peels on. Note: It will take longer to cook this way.

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

  3. Use a fork, in a small bowl mix: cornstarch, cinnamon, nutmeg and sugar until well combined and lump free.  

    Sprinkle evenly over the apples.

    No stirring required.

Prepare the Crumble Topping

  1. Process Dry Ingredients: In a food processor, on med-high speed, blend oats, sugar, pecans, cinnamon, and nutmeg just until mixed, the pecans should still be a bit chunky. About 15-20 seconds.

    You aren't trying to turn the nuts into flour.

  2. Add Water to Lemon Juice: While processing on medium, or low, slowly add the lemon juice and water to make the mixture crumbly, sticky, and moist. The mixture should start climbing the walls.   About 1-2 minutes on low.

    Important: stop processing before it gets too lumpy / stuck together, or it will be too wet to sprinkle easily.

    Moisture content of your nuts / oats makes a difference, so this takes some technique and adjustments here!

    To make the topping lumpy (I like clumps, but my kids don't), process longer on fast speed, with more liquid, and it will form into little balls.  

    To make the topping more even, process less and don't add any extra water.

    You are in control of your topping consistency!

  3. Spread the oat topping crumble evenly over the apples.  If you did over process, don't worry, you can break up any lumps with a large spoon, in the food processor, then spread it over. It will still taste great!

  4. Bake for 30-40 minutes, uncovered.

    Check at 20 minutes, and every 10 minutes after, to make sure the topping isn't burning. I think fresh lemon juice might burn more easily than bottled lemon juice. Still testing this out...

    The apple crisp is done when the fruit is bubbling and the topping is light brown in the center. 

Recipe Notes

I'm learning, the smaller / thinner the apple pieces are cut, the more juicy it will be.  

One time I used old apples (had been in my fridge for about 8 weeks, yes a little embarrassing, but this happens to me).  They were dried out, and didn't produce enough juice to mix with the sprinkled cornstarch mix.  I ended up adding about 1 cup water in the bottom of the dish and finished it in the microwave.  Lesson learned - don't use dried out apples!  Or put water in if you do.

We don't mind it being a little different each time!  Always gets all eaten up!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ingredients

For the Fruit Filling:

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

For the Crumble Topping:

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

Instructions

  1. Preheat oven to 350° F

Prepare the Fruit Filling

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

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

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

Prepare the Oat Crumble Topping

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

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

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

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

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

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

Recipe Notes

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

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

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Butternut Squash Apple Galette – Whole-Foods Plant-Based

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

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

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

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

Basic vegan galette dough:

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

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

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

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

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

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

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

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

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

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

Butternut Squash Dinner Idea That is Vegan

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

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

Vegan Butternut Squash Galette - Whole-Foods Plant-Based

With butternut squash, and a savoury tofu filling with fennel, and crabapples (or regular apples), this galette is simple, satisfying, and a great way to use up food harvested from your backyard.  

The soft creamy tofu filling is delicate and tasty, the pastry complements the ingredients well.  Butternut squash is the perfect not too sweet, firm colourful topping.

Let this vegan galette cool slightly before slicing and serving.

Course dinner, Main Course
Cuisine Egg Free, French
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 8 servings
Calories 217 kcal
Author Jeanette Whitten

Ingredients

Pastry

  • 1 1/2 cups whole-wheat flour or other whole grain flour
  • 1 teaspoon salt
  • 1/2 cup almond flour
  • 1 tbsp nutritional yeast optional, adds flavour and nutrition
  • 1/3 - 2/3 cup soy milk or other non-dairy milk

Filling

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

Topping

  • 1 tbsp almond flour
  • 1 tsp garlic powder
  • 1/8 tsp salt

Instructions

Bake the Filling (Squash, Apples, Fennel)

  1. Preheat the oven to 400°F.  Take out an extra-large oven-proof skillet with high sides or a wok.  A baking sheet can work too.

  2. Peel the entire squash, you can roll and peel lengthwise.   Then cut the squash into two pieces to separate the bottom rounder part from the narrower top section. 

    Cut both parts in half and remove any seeds. 

    Cut all four pieces into 1/4-inch-thick slices. 

    Core and slice the apples, slice the fennel into small pieces (it will be food processed anyways).  Note: if you are short on time, you could add the apples raw to the filling in the food processor instead of baking.

    roast butternut squash no-oil
  3. Spread sliced squash, apples, and fennel on baking sheets.  Place the apples and fennel together, you will scoop them up with a spatula to move to the food processor. 

    I didn't line or oil my sheets, some of the squash edges stuck, but was easy to scrape off.  

    Bake until the squash, apples, and fennel are tender, about 25-30 minutes. 

Prepare the Pastry (Food Processor)

  1. While the squash is baking, put the flour, almond flour, nutritional yeast (if using), and salt in a food processor. 


    Pulse to combine.  Add 1/3 cup of the non-dairy milk, process, it should still be floury.  Add additional non-dairy milk, 1 tablespoon at a time, until the dough sticks together (to test, remove the top and gather the dough in your fingers. If it sticks together without crumbling, it’s ready). I ended up using another full 1/3 cup of milk.

    Be careful not to over mix once it is doughy, it makes it tough. 

    Soak or clean the food processor, you will need it again to finish the filling.

    whole-wheat fat-free galette dough
  2. Transfer dough to a lightly floured board or counter, and shape the dough into a disk. 

    With a rolling pin, roll out the dough into a very large circle about 1/4-inch thick. 

    Transfer dough into the large skillet, baking sheet, or wok, let the dough hang over the edges if necessary, you will fold it over the ingredients.

Prepare the Tofu-Filling (Food Processor)

  1. Add extra firm tofu, sage, rosemary, salt, nutmeg, pepper and lemon juice to the food processor.  You could also add the apples raw at this stage if you chose not to bake them, say maybe because you ran out of time to slice them :o.  

  2. When the vegetables are done baking, scoop the apples and fennel with a spatula and add them to the food processor with the extra firm tofu.  It's fine/better if they are still hot.  Blend until well mixed. Taste test and adjust seasonings.

Assemble the Galette

  1. Spread the apple-tofu (ricotta) mixture over the top of the pastry, leaving a 1-inch border. 

    Arrange the squash prettily, in a spiral pattern, over the apple-fennel-tofu-ricotta mixture and fold the edges of the pastry toward the center of the galette. 

    whole-foods plant-based galette
  2. Sprinkle almond flour, garlic powder and salt over the center of the galette and optionally onto the crust.

    vegan whole foods plant based galette
  3. Bake until the crust is crisp and golden brown, about 20-25 minutes. Let cool slightly before slicing and serving.

    vegan butternut squash galette fennel apple whole-wheat crust

Recipe Notes

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

 

 
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Tahini Roasted Broccoli – Whole-Foods Plant-Based

Vegan Roasted Broccoli – Whole-Foods Plant-Based – Crunchy Side Dish Delight with Tahini, Garlic, and Lemon

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

Tired of steamed and boiled broccoli?  Try crisping your broccoli in the oven.  It’s a very fast and simple way to make broccoli interesting as a side dish.  Whole-foods plant-based vegetables done right.

A lemon garlic infused side dish, broccoli with a citrus twist.

Add some hot sauce for fun!

SERVE WITH: Lazy Vegan Frittata – minus the spinach and peas.

Tahini Roasted Broccoli

Broccoli roasted with tahini, garlic, and lemon becomes crispy and creamy.

I loved how quick and easy this was to make, and also how delicious it was. 

I recommend this recipe for someone searching for a more interesting take on roasted broccoli.

Try serving with my Lazy Vegan Frittata - minus the spinach and peas. 

Course Side Dish
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 7
Calories 102 kcal
Author Jeanette Whitten

Ingredients

  • 2 tablespoons tahini well stirred
  • 2 tablespoons almond butter or peanut butter
  • 6 tablespoons lemon juice fresh, plus more to serve
  • 3 garlic cloves large, minced
  • 1 teaspoon soy sauce
  • Several grinds black pepper
  • 10 cups broccoli cut into bite sized florets

Instructions

  1. Preheat oven to 450° F. 

  2. Place all of the ingredients except for the broccoli in a large bowl and whisk to combine. 

    Roasted Tahini Broccoli coating recipe vegan
  3. Add broccoli and toss well to thoroughly coat. 

  4. Scatter on a sheet pan and bake for 10 minutes. 

    Serve hot for best flavor, squeezing a little extra lemon juice on top.

    Goes great with Lazy Vegan Frittata.

Recipe Notes

In case you don't have tahini in the refrigerator, I think that miso and Sriracha, or peanut butter would be good, too.

 
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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

Downright relaxing for the cook actually.

Jump to Recipe

Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

Can You Eat the Skin of Acorn Squash?

I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

“Told you so” my husband said.

I would not encourage others to enjoy eating the skin.

Do enjoy the rest though. 🙂

FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.

I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.

This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  

Course Main Course, Side Dish
Cuisine Indian, Western
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 45 minutes
Servings 4 people
Calories 568 kcal
Author Jeanette Whitten

Ingredients

  • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
  • 4 cups water or as per rice package instructions
  • 1/2 tsp salt
  • 3 tsp garam masala
  • 1 cup dried cranberries I use Craisins (sweetened)
  • 2 acorn squash small, or 1 large, washed and halved
  • 5 cups spinach finely chopped
  • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish

Instructions

  1. Preheat oven to 400F

  2. Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.

  3. Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    

  4. Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.

  5. If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.

  6. Once done, remove acorn squash from the oven.  The squash should be soft all the way through.

  7. Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

Recipe Notes

Omit the black beans to make this recipe a side dish. 

Goes well with lentil loaf at holidays.

Cut large squash into quarters before serving.

 

 

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Italian Cornmeal Zucchini Polenta – 20 minutes

Easy Vegan Zuchinni Cornmeal Italian Polenta

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

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

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

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

Jump to Recipe

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

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

Simple Creamy Vegan Polenta

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

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

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

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

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

Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

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

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

Feeding Vegan Children – Skip the Green Bits

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

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

Fast

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

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

Mmmmm Kind of Texture

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

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

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

To make vegan families the norm.

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

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

Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.

Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.

Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  

Very simple.  Very cozy.  Very smooth and full of taste.

Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.

Course Side Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 15 minutes
Servings 6 servings
Calories 232 kcal
Author Jeanette Whitten

Ingredients

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

Instructions

  1. Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.

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

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

    raw cornmeal for vegan polenta
  4. Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.

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

  6. After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.

    Creamy fat-free vegan zucchini cornmeal polenta
  7. Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.

    vegan no-oil cornmeal polenta with zucchini

Recipe Notes

Stir in black beans before serving if you are looking to add a vegan protein.

Serving ideas, with:

carrots sautéed in water, add spinach and fresh dill when carrots are almost done.

kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  

a nice dark leafy greens salad.

cranberry sauce.

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Anti-Inflammation Smoothie – Ginger and Turmeric

Reduce Pain and Inflammation with a Ginger and Turmeric Smoothie

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation respectively.

They also happen to complement each other nicely.

Turmeric is bitter and ginger is spicy, together they soothe.

I’m playing with different combinations of ginger and turmeric in smoothies.  Here is a simple smoothie recipe that tasted good.  Green smoothies are so clean tasting too.  If you enjoy them, you are getting a nutritionally dense snack.

Into my mid 40s here, I’ve been feeling signs of age.  Some aches in my hips (arthritis?), as well as suffering from some digestive issues related to a surprise return of IBS (hormones?), this vegan green smoothie should help out with inflammation issues like these.

1 tsp powdered ginger a day was found in studies to be as effective as prescription migraine medication for eliminating headaches and migraine pain.

Another study found the same amount of ginger powder significantly reduced or eliminated menstrual cramp pain.

I personally can vouch for 1 tsp of ginger a day in my breakfast, tea or smoothie taking pain completely away.

Does it work for you?

FODMAP rating – low FODMAP smoothie.

 

Anti-Inflammatory Smoothie

Ginger and turmeric, plus greens make for an anti-inflammatory, low FODMAP health enhancing smoothie.  

Tastes pretty good too.

Course Snack
Cuisine low FODMAP, Smoothie, Vegan
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 servings
Calories 311 kcal
Author Jeanette Whitten

Ingredients

  • 1 banana frozen
  • 1 cup spinach packed
  • 1 tsp cocoa powder
  • 1 tsp ginger
  • 1/4 tsp turmeric
  • 1 cup soy milk or other non-dairy milk
  • 1 tbsp peanut butter
  • 1/2 cup water or ice

Instructions

  1. Blend ingredients, really stuff the spinach in there, it shrinks quite a bit.

  2. Enjoy!

 

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Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

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

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

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

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Fat-free Vegan Lentil Gravy in 10 minutes

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

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

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

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

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

Ingredients

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

Instructions

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

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

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

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

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

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

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

Recipe Notes

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

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

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

Stir leftover lentils into the gravy for the next day.

 

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Cranberry Apple Coleslaw

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

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

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

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

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

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

 

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well.  Making coleslaw in the food processor is so fast and easy.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.

I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  

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

Ingredients

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

Instructions

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

  3. Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.

  4. Add dried cranberries or raisins.  

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

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

    creamy vegan apple cabbage coleslaw

Recipe Notes

Coleslaw keeps well for days in the fridge.  

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

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Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

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

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

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Creamy Coleslaw Vinaigrette Dressing

A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans.  Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry.  Contains healthy fats from nuts rather than unhealthy fats from processed oils.

I recommend my Cranberry Apple Coleslaw recipe to go with this dressing.

Going to a pot luck or a party?  Try wowing your friends with Crowd Pleasing Chili recipe, it's amazing.  Don't forget dessert!  How about some White Bean Brownies or Peanut Butter Cookies?  No one will know they are eating healthier than they ever have...

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

Ingredients

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

Instructions

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

  1. You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing.  I recommend toasting, and it is really easier than you might think.  Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.

  2. Broil: Spread pecans in a single layer on a baking sheet.  Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast.  Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes.  Skillet: Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn. 

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

Blend Dressing

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

  2. Add toasted pecans and blend.

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

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

    creamy vegan apple cabbage coleslaw

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Creamy Coleslaw Vinaigrette Salad Dressing

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*Sweet* Sweet Potato Fries – wfpb no-oil

Easy, Simple, Fast, Best, Delicious, Healthy, Fat-Free, Sweet Potato Oven Baked Fries

People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better.  Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight.  It was spicy!  Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.

My kids had no seasonings, they dipped their fries in ketchup.  You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories.  13.6 grams of oil (a tablespoon) is 120 calories.  One serving of these sweet potatoes without oil is only 89 calories!  When you add oil, you are adding calories that are nutrition poor.  You do not need processed oil to live.  We have been cooking oil-free since 2013.  If you think you need it…. what is something bad that happens to people who don’t eat oil?

Skip the oil.  Why no-oil cooking?

Jump to Recipe

Sweet potatoes have many health benefits, they are a super-food.

Like what benefits?  Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

High in Fiber

Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

High in Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet.  BAM!

If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame.  Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away.  Serious.

Low Glycemic Index

A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

Ways to Include Sweet Potato Fries in Your Diet

Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

  • Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
  • Add leftover sweet potatoes to your next stew or soup.  That’s going to be fast…
  • You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
  • Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.

Let’s dig into some sweet sweet potato fries!

 
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*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!

Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.

See full instructions and pictures here!

Course Side Dish
Cuisine Vegan, Western
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 5 people
Calories 89 kcal
Author Jeanette Whitten

Ingredients

  • 4 sweet potatoes medium size
  • oven fry seasonings such as chili powder, cajun, seasoning salt

Instructions

  1. Preheat oven to 425° F.  Use a foil or silicone lined baking sheet or stoneware.  No-oil required.

  2. Peel the potatoes.

  3. Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths.  Set in a pile on the flat side, cut into sticks.

  4. Spread mostly in a single layer, some overlap is fine.  No-oil required.  Really jam the sticks together, they will shrink quite a bit.  Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough.  In fact, I wish I had put a lot more on my sheet here. 🙁

    sweet potato fries in sticks ready for baking
  5. Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure.  If you have a convection oven, then fire up two sheets and cook those babies at the same time.

  6. Bake for 30 - 40 minutes.  Remove if fries start to burn.

    baked healthy sweet potato fries no-oil
  7. Serve!  In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers.  It was honestly a great combo.  Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?

    cajun sweet potato oven fries with ketchup

Recipe Notes

Serving suggestions:

With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.

 

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

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple Cranberry Thyme Sauce

This whole-foods plant-based, fat-free, no-oil healthy brussels sprouts with lentils and quinoa recipe is crazy easy.

The quinoa and lentil pilaf in one pot is a delicious staple that can serve as a vegan starch and protein base for many of your meals.

Here, I’ve added my orange thyme dressing, but other vegetables and sauces will work well too.

Jump to Recipe

 

Lentils and Quinoa in Only 20 Minutes

Cook dry sprouted lentils and dry quinoa together, in the same pot, they take the same amount of time – and in 15 – 20 minutes you’ll have a pilaf of lentils and quinoa that is fluffy and ready for a vegetable and a sauce.

You can dress the quinoa and lentils up in so many ways.

Boil, Steam or Microwave Brussel Sprouts

Cook a huge batch of brussels sprouts for this, they go perfectly.

Add Orange Thyme Cranberry Tahini Dressing

The lentils and quinoa are going to be pretty boring on their own, but look through the sauces/dressings on this site and pick one and it becomes a different dish each time.

I recommend my Sweet Zing Orange Thyme Dressing.

You can click on the “sauce” tag in the sidebar to view a list of sauces.  Or use the search feature on the site and search for “sauce” or “dressing”.

Mmmm, just looking at these pictures again now, I remember how good this was!

The sauce has a lot of tasty ingredients – orange juice, diced apple, sesame paste (tahini), green onions, chia seeds, dried cranberries… it’s great.  Very quick, easy and simple to make too.

My kids liked the pilaf and brussels sprouts without the sauce, instead of the dressing, one added lemon juice, the other  loads of cranberry sauce from a can.

When I eat beans and rice, or lentils with quinoa I feel like I am living harmoniously with our planet, and usually surprised at how great they taste, and how satisfied I feel after.

I hope at least someone else can relate to what I am talking about.

Bringing peace through plants…  🙂

 

Brussels Sprouts, Quinoa, and Lentil Pilaf

Cook sprouted lentils and quinoa in the same pot in 15 minutes, add brussels sprouts, a sweet tangy orange, apple, cranberry sauce and it's a beautiful meal.

My husband and I aim to eat at least 1/2 - 1 cup of beans/legumes a day each and between 1/4 cup and 1/2 cup for each of our kids.  This recipe will produce more lentils than quinoa so that your meal can be bean strong.  

Beans are an excellent carb - because they contain both carbs and protein and so many important nutrients.  Feel confident eating beans - they are going to make you so strong and give you energy!

Course Main Course
Cuisine Western
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 8 servings
Calories 243 kcal
Author Jeanette Whitten

Ingredients

  • 5 cups water
  • 1 1/2 cups dried lentils sprouted lentils because they cook fastest, read the packages, select the fast cooking lentils.
  • 1 cup quinoa dried
  • 8 cups brussels sprouts
  • Orange Thyme Dressing recipe prepared, consider doubling the recipe to have enough for leftovers. One recipe makes 4 servings.

Steamer

  • Epicure large silicone steamer

Instructions

  1. Heat water in a medium sized pot, on high.

  2. Add quinoa and sprouted lentils, stir.  Usually the water doesn't need to be boiling, check your instructions.  Follow package directions about rinsing, some brands require rinsing to remove bitterness or dirt or pesticides.  I often forget, hoping a reminder here helps you remember.  

    Here are the brands I used - both were available at Costco, other brands will work, check that the cooking time on the lentils is similar to the quinoa - about 15 minutes.  It seems that sprouted lentils usually cook faster than non-sprouted lentils.  

    My sprouted lentils say simmer for 8 minutes then let sit for 4 minutes.  My quinoa says simmer for 15 minutes.  I like lentils soft rather than chewy so I am happy to cook the lentils a little longer.

    Image of Quinoa and Sprouted Lentils in Packages truRoots
  3. Once boiling, stir, reduce heat to low, cover and simmer for 15 minutes or according to package directions.  If your lentils are going to take longer, then start them first and add the quinoa when there is 15 minutes cooking time left.

    How to Cook Lentils With Quinoa
  4. Meanwhile, steam brussels sprouts in a steamer pot on the stove (makes them so juicy and tender, mmmm my favourite way) or in a microwave steamer like this large Epicure silicone steamer.    You could also boil them in water, which is what I did this time.  Any of these methods takes about 15 minutes.

  5. Now prepare the sauce - the fat-free no-oil Orange Thyme Dressing for example.  It's going to take you 10 minutes.

    Tahini green onions and craisins in a vegan fat-free sauce.
  6. Once the pilaf is done, stir it to combine, it should be fluffy with no moisture.  If there is water left, keep it on low for 5 minutes at a time until it is dried out, and reduce the water amount in the future.  The lentils spread around the edge with the quinoa in the centre during cooking.

    Cooked Quinoa and Lentils in One Pot
  7. The pilaf should look like this once done.

    Image of cooked Quinoa lentil pilaf vegan recipe
  8. Serve the pilaf, with brussels sprouts and a generous portion of sauce.

    Brussels sprouts quinoa lentils with orange vegan sauce

Recipe Notes

Enjoy!!

Sometimes my pilaf takes longer to cook - closer to 25 minutes, even though the bags said 15. I probably use a slightly different temperature, or measuring cups.  I just keep cooking it until it is dry, and it always comes out fine.

What's Special About VeganEnvy Recipes?  

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

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

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
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Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

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

Did you know that adding nuts didn't make people gain weight? In over 20 clinical trials about nuts and weight, they...

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

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

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

Eating Whole Foods Plant-Based Vegan With IBS

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

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

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

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

Natural Peanut Butter What is natural peanut butter?  It is peanut butter that has a simple list of ingredients that...

What my IBS Symptoms Were Like – Before I Went Vegan

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

Adding Healthy Plant Based Meals to Your Menu is Easy!

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