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)

by | Last updated Dec 15, 2021 | Published on Sep 13, 2021 | Recipes | 0 comments

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
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner, kids lunches, supper
Cuisine healthy vegan
Servings 7 people
Calories 345 kcal

Instructions and Ingredients
  

Sauce

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

Pasta

  • 375 g whole grain macaroni 1 small box

Plant Based Weiners

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

Notes

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

Nutrition

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

by | Last updated Nov 18, 2019 | Published on Aug 25, 2019 | Recipes | 2 comments

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

Equipment

  • 3 Quart Casserole Dish, Uncovered
  • Food Processor

Instructions and Ingredients
  

For the Apple Filling:

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

For the Oat Topping:

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

Prepare the Fruit Filling

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

Prepare the Crumble Topping

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

Notes

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

Nutrition

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

by | Last updated Sep 2, 2022 | Published on Jul 28, 2019 | Recipes | 0 comments

Healthy Rhubarb Strawberry Crisp – gluten-free, low FODMAP – With Oats and Optional 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, with a nice crunchy topping.  

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

So delicious with the warm, juicy, soft, slightly sweetened fruit and 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!

Optionally 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.

Or, for a stirring by hand method, that is easy to clean up, omit the nuts and mix all the ingredients in bowls, no food processor required.  

Either way, I can have this crisp ready for the oven in 20 minutes.

I used to add allspice or cinnamon, and salt, but my family told me they prefer the flavours of the rhubarb and strawberries au natural.

After making it a few times without spice, I agree!  It’s better plain.

I hope you enjoy the 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 (rhubarb and strawberries don’t bother people with IBS as much as some other fruits)!

 
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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 whole foods crumble on top contains lemon juice and optionally nuts. Both variations produce a crunchy topping, pleasurable to eat with soft fruit.
Frozen pre-sliced strawberries or fresh strawberries both work fine. As do other sweet frozen fruits like blueberries.
Rhubarb is sour like a lemon, and strawberries are naturally sweet and together they transform into a comforting and delicious dessert or healthy snack. 
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Dessert, Snack
Cuisine American, Western
Servings 10 servings
Calories 266 kcal

Equipment

  • 9 x 13 Uncovered Baking Dish
  • Food Processor

Instructions and Ingredients
  

For the Fruit Filling:

  • 7 cups rhubarb diced
  • 3 cups strawberries frozen or fresh, sliced
  • 2 1/2 tbsp cornstarch
  • 1/4 cup sugar or dry sweetener of your choice

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 1/4 cup pecans optional
  • 1/4 cup lemon juice freshly squeezed or bottled, or orange juice
  • Preheat oven to 350° F

Prepare the Fruit Filling

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

Prepare the Oat Crumble Topping

  • If using nuts: In a food processor, on high speed, blend oats, sugar, and optional pecans.  
    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.
  • For nut free version: combine oats, sugar, and juice in a medium bowl with a spoon.
  • Taste test for sweetness and add more sugar if desired.
  • Sprinkle oat topping crumble over the fruit.  Use a spoon to break up any chunks first. 
  • Bake uncovered for 30-40 minutes.
    The crisp is done when the fruit is bubbling and the topping is medium brown in the center.

Notes

If you have less fruit, adjust the amount of oats to be less as well. 
Fresh lemon juice seems to burn more easily than bottled, watch your topping for burning when you use 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
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Butternut Squash Apple Galette – Whole-Foods Plant-Based

Butternut Squash Apple Galette – Whole-Foods Plant-Based

by | Last updated Oct 5, 2017 | Published on Oct 5, 2017 | Recipes | 1 comment

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. 🙂 

whole foods plant based galette

Vegan Butternut Squash Galette - Whole-Foods Plant-Based

Jeanette
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.
No ratings yet
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course dinner, Main Course
Cuisine Egg Free, French
Servings 8 servings
Calories 217 kcal

Instructions and Ingredients
  

Pastry

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

Bake the Filling (Squash, Apples, Fennel)

  • 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.
  • 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
  • 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)

  • 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
  • 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)

  • 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.  
  • 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

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

Notes

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

Nutrition

Nutrition Facts
Vegan Butternut Squash Galette - Whole-Foods Plant-Based
Amount Per Serving (1 / 8th of recipe)
Calories 217 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 646mg28%
Potassium 618mg18%
Carbohydrates 36g12%
Fiber 6g25%
Sugar 6g7%
Protein 9g18%
Vitamin A 10010IU200%
Vitamin C 23.9mg29%
Calcium 96mg10%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

 
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Tahini Roasted Broccoli – Whole-Foods Plant-Based

Tahini Roasted Broccoli – Whole-Foods Plant-Based

by | Published on Oct 2, 2017 | Recipes | 0 comments

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.

Roasted Tahini Broccoli Whole Foods Plant Based

Tahini Roasted Broccoli

Jeanette
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. 
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Side Dish
Cuisine Mediterranean
Servings 7
Calories 102 kcal

Instructions and 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
  • Preheat oven to 450° F. 
  • Place all of the ingredients except for the broccoli in a large bowl and whisk to combine. 
    Roasted Tahini Broccoli coating recipe vegan
  • Add broccoli and toss well to thoroughly coat. 
  • 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.

Notes

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

Nutrition

Nutrition Facts
Tahini Roasted Broccoli
Amount Per Serving (1 / 7th of recipe)
Calories 102 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 92mg4%
Potassium 483mg14%
Carbohydrates 11g4%
Fiber 4g17%
Sugar 2g2%
Protein 5g10%
Vitamin A 810IU16%
Vitamin C 121.5mg147%
Calcium 85mg9%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.
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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

by | Last updated Sep 19, 2017 | Published on Sep 18, 2017 | Recipes | 0 comments

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.

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.

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.

vegan garam masala cranberry rice stuffed acorn squash

Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Jeanette
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.  
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 45 minutes
Course Main Course, Side Dish
Cuisine Indian, Western
Servings 4 people
Calories 568 kcal

Instructions and 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
  • Preheat oven to 400F
  • 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.
  • 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).    
  • Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.
  • If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.
  • Once done, remove acorn squash from the oven.  The squash should be soft all the way through.
  • Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

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.
 

Nutrition

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.
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Italian Cornmeal Zucchini Polenta – 20 minutes

Italian Cornmeal Zucchini Polenta – 20 minutes

by | Last updated Jun 27, 2020 | Published on Sep 15, 2017 | Recipes | 0 comments

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
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 15 minutes
Course Side Dish
Cuisine Italian
Servings 4 servings
Calories 177 kcal

Instructions and Ingredients
 
 

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

Anti-Inflammation Smoothie – Ginger and Turmeric

by | Published on Sep 8, 2017 | Recipes | 2 comments

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.

 

Ginger turmeric smoothie

Anti-Inflammatory Smoothie

Jeanette
Ginger and turmeric, plus greens make for an anti-inflammatory, low FODMAP health enhancing smoothie.  
Tastes pretty good too.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course Snack
Cuisine low FODMAP, Smoothie, Vegan
Servings 1 servings
Calories 311 kcal

Instructions and Ingredients
  

  • Blend ingredients, really stuff the spinach in there, it shrinks quite a bit.
  • Enjoy!

Nutrition

Nutrition Facts
Anti-Inflammatory Smoothie
Amount Per Serving (1 smoothie)
Calories 311 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Sodium 224mg10%
Potassium 993mg28%
Carbohydrates 40g13%
Fiber 5g21%
Sugar 22g24%
Protein 13g26%
Vitamin A 3390IU68%
Vitamin C 18.7mg23%
Calcium 330mg33%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.
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Gorgeous Vegan Gravy

Gorgeous Vegan Gravy

by | Last updated Sep 19, 2017 | Published on Sep 5, 2017 | Recipes | 0 comments

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.
4.50 from 2 votes
Print Recipe Pin Recipe
Prep Time 4 minutes
Cook Time 6 minutes
Total Time 10 minutes
Course gravy, Main Course, Sauce
Cuisine Western
Servings 7 servings
Calories 194 kcal

Instructions and 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
  • 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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Cranberry Apple Coleslaw

Cranberry Apple Coleslaw

by | Published on Jul 19, 2017 | Recipes | 0 comments

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.

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg2%
Potassium 288mg8%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 18g20%
Protein 1g2%
Vitamin A 5690IU114%
Vitamin C 8.3mg10%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 18mg1%
Potassium 138mg4%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 3g6%
Vitamin A 30IU1%
Vitamin C 1mg1%
Calcium 35mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

healthy vegan apple cabbage salad

Cranberry Apple Coleslaw

Jeanette
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!  
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