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

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

Whole Foods Plant Based Delicious Slow Cooker Chowder Recipe

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

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

Simple Yummy Chowder

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

15 minute prep, with easy ingredients, wfpbno dinner

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

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

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

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

4 Hours to Cook on High, 8 Hours on Low

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

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

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

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

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

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

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

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

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

Ingredients

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

Instructions

  1. Peel and dice potatoes into small cubes.

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

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

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

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

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

  7. Add salt and pepper and stir well.

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

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

Recipe Notes

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

Nutrition Facts
Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB
Amount Per Serving
Calories 344 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 696mg30%
Potassium 1645mg47%
Carbohydrates 76g25%
Fiber 10g42%
Sugar 8g9%
Protein 10g20%
Vitamin A 1193IU24%
Vitamin C 114mg138%
Calcium 101mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

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I used this dressing for weeks and weeks before working on other low fodmap dressing variations.  I found it so tasty and satisfying! 

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Or, Buy Online

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The pumpkin seeds act as a thickener, and substitute for oil.  Very rich and satisfying.  See here if you are wondering, why no oil on a whole foods plant based diet?

Pumpkin seeds (reading the bag here) have 30g of protein per 100g, – 30% protein!

Plus pumpkin seeds are a good source of other really important nutrients: Magnesium, Iron, Zinc, Potassium, and fibre, and they are low fodmap, as well as nut-free.

Low FODMAP Salad Idea – With This Delicious Low Fodmap Dressing

For lunch, I’ll throw a couple big handfuls of spring greens, or chopped romaine lettuce in a large bowl.

Then I add diced green onions, crunchy fresh radishes, sliced yellow pepper, diced cucumber, and some halved cherry tomatoes.

The coolness of some of those vegetables, tames the spice of the dressing, and to me the green onions make it extra delicious!

To round out the meal, I’ll add carbs like: leftover chopped potato, wild rice, quinoa, wheat free pasta, or a slice of gluten free toast.  Also I’ll add some more protein: edamame.

Spoon the dressing generously over the top, it’s good for you after all.

Delicious!

Enjoy making your own quick and easy low fodmap salad dressing in 5-10 minutes!

For More Vegan Low Fodmap Recipe Ideas – Check out this Book

low fodmap healthy salad dressing in bottle
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Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods

Course: Salad
Cuisine: low FODMAP, Vegan
Keyword: dressing, low fat, low fodmap salad dressing, salad, Whole Foods
Prep Time: 10 minutes
Servings: 6
Calories: 66 kcal
Author: Jeanette Whitten

Blend fresh sweet clementine oranges, with a hint of ginger, a nice light vinegar, seeds or nuts and some spicy red pepper flakes; to create a lively and delicious, rich and creamy, low fodmap salad dressing.

If you don't have pumpkin seeds, peanuts work too. The ginger is optional.

Onion-free and garlic-free, this salad dressing is low FODMAP. Also works great as a tempeh marinade or sauce. Healthy, a bit sweet, salty, and satisfying, with a spicy kick.

The seeds act as a thickener, and makes it creamy and rich. Try out different white wine vinegars, you may be surprised how different they can taste from each other.

Keeps in the fridge for 4-6 days.

Minor separation occurs, mix lightly before serving.

Ingredients

  • 1 cup orange 3 small mandarins or clementines, fresh, peeled
  • 1/2 cup pumpkin seeds whole, roasted and salted, or peanuts. But pumpkin seeds are more sophisticated a flavour, and more nutritious.
  • 1/3 cup white wine vinegar the better your vinegar tastes, and smells to you, the better the dressing will be
  • 1/3 cup water
  • 1/4 tsp red pepper flakes crushed, spicy, or more to taste
  • 1/2 tsp salt add more to taste
  • ½ tsp ginger powder

Instructions

  1. Peel the oranges and separate the segments. I don't worry about seeds, I just blend them in.

  2. Add all ingredients to a high speed blender.

  3. Blend until smooth.

  4. Taste and adjust amounts to your preference.

  5. Spoon over your salad and mix in.

Recipe Notes

Store in a container in the fridge for 4- 6 days. Slight separation may occur, stir or shake before using.

If you want it thicker, increase the amount of seeds or peanuts. 

I buy bulk pumpkin seeds at Costco. 

Nutrition Facts
Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods
Amount Per Serving (1 /6th of recipe)
Calories 66 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 222mg10%
Potassium 99mg3%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 3g6%
Vitamin A 25IU1%
Vitamin C 6mg7%
Calcium 9mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

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

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

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

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

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

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

 

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

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

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

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

What Kind of Apples to Use in Apple Crisp?

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

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

Cornstarch Makes it Gluten Free

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

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

Whole Foods Compared to Traditional Desserts 

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

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

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.

 

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

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

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!

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!

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.
 
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Butternut Squash Apple Galette – Whole-Foods Plant-Based

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.

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.

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
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Vegan Butternut Squash Galette - Whole-Foods Plant-Based

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

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.

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

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.  

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.

 

 
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Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

Tall and fluffy, two layer, moist delicious, whole-wheat, fat-free vegan chocolate cake

With vegan chocolate low-fat healthy frosting filling between the layers.  This whole-foods plant-based (WFPB) vegan birthday cake will not let you down!  Made from simple ingredients found in most kitchens.

Tall, light and fluffy, a great vegan birthday cake for someone special in your life.

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Nutrition Facts
Tall Vegan Aqua Faba Chocolate Zucchini Layer Cake with Vegan Frosting Filling - Whole Wheat, No Oil
Amount Per Serving (1 1/4 inch piece includes frosting)
Calories 282 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 326mg14%
Potassium 251mg7%
Carbohydrates 63g21%
Fiber 4g17%
Sugar 47g52%
Protein 4g8%
Vitamin A 90IU2%
Vitamin C 4.1mg5%
Calcium 60mg6%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.

Vegan birthday layer cake with whole wheat (all purpose) flour, zucchini, aqua faba and lots of cocoa powder.

It is moist, rises proud and high, is delicious, sweet, rich and gorgeous. This cake looks and tastes great and is SO HEALTHY.

This is the cake I make for my husband and kids birthdays.  They love it and look forward to it.

Their friends can’t tell it is vegan, or that it is healthy, but they know it is great chocolatey cake

Whole foods vegan cake secret tricks

I have learned many healthy and tasty tricks from eating and feeding my family whole foods plant based since 2013, and I want to share them with you.

  • Use zucchini instead of oil for moisture, and aqua faba (liquid from a can of beans) instead of eggs.
  • Use a creamier non-dairy milk (like soy, or make your own unfiltered nut milks).  We avoid coconut milk, because it contains saturated fat (clogs your blood vessels).
  • Whole-wheat (all purpose) flour and zucchini make this vegan cake high fibre and high in plant nutrients, great for staying slim, and preventing cancer.
  • Cocoa powder is high in antioxidants, which reduce inflammation.

I did a lot of research, plus trial and error to design a fat-free, whole wheat cake, with just the right frosting, that was going to be good enough for special birthday parties, and this is definitely the one!

Forks Over Knives Guidelines

All of my recipes are created to meet oil-free and whole foods eating recommendations from whole foods plant based experts from Forks Over Knives, and with ingredients selected for disease prevention based on nutrition study results from nutritionfacts.org.

Inspiration to Eat Whole Foods Plant Based

This book gives so many examples of how food can keep us living healthier longer lives:

Aqua faba please!

Aqua faba (the liquid from a can of beans) is a great egg substitute because it has protein, with no artery clogging cholesterol and no animal product inflammation.

Protein gives cake batter strength and structure.  Air bubbles from baking soda push the batter up, and protein holds the structure while in the oven, so that this chocolate cake is light and fluffy.

Vegan Fat-free Chocolate Frosting / Icing

The lactose-free, margerine-free, and dairy-free frosting is so simple and easy, melt chocolate chips with dairy free almond milk or soy milk in your microwave.

I admit, the frosting is not healthy, but at least it has no added oils and you don’t need much of it.  The cake alone isn’t sweet enough for a birthday party, but with the frosting, it becomes something special.

Chocolate does give the frosting antioxidants (to combat the free radicals produced by the icing sugar!).   The kick of sweetness from the frosting really complements the cake and makes it a treat.

Making frosting yourself saves you from all the chemicals, franken-oils and artificial ingredients found in store bought frosting.  Yuck.  I have always hated store frosting.  Espcially since it always gave me a stomache ache.  It should be forbidden for kids (and adults) in my opinion.

The problems with regular cake

Traditional birthday cakes from a box mix, or a store, are made with

  • processed white flour,
  • white sugar,
  • processed oils
  • artificial flavours
  • no fibre
  • chemicals
  • preservatives

Store made white flour cakes are essentially candy and a chemical mess, and are terrible for you

Often at work I would take a piece of store bought cake for a co-worker’s birthday and after a couple bites secretly throw it in the garbage because it just did not taste like real food to me.

Image of whole foods plant based oil-free chocolate vegan layered birthday cake with vegan frosting
 
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Why you should make this whole foods vegan cake recipe

It is easy! Only takes 1 hour and uses 11 common ingredients to make both the cake and the frosting.

It is filled with fibre, and a vegetable too!

Most importantly it looks wonderful, it’s huge, it tastes moist, chocolatey and delicious, it is fluffier than other vegan cakes, and it is going to make the people you love healthier and feel great when they eat it.

This cake will not make you fat.  Yes there is sugar in it, but, did you know?  Fiber (like in whole wheat flour and zucchini) prevents sugar crashes because it slows digestion.

Fiber is going to fill you up before you can eat too many calories.

You can eat a piece of this cake a day (until it is gone) as a healthy snack – no guilt.

Do you have a special someone with a birthday in the near future?

This is the vegan recipe for him or her.

No stomach ache, no fat, no clogged arteries, fight cancer, lose weight.

It is a moist, fluffy, decadent chocolate, light oil free cake that is going to make you healthier when you eat it!

 Feel great tomorrow.   Eat this cake today!

It was very hard to get pictures of my vegan cake because my family cut, served and devoured it so quickly.

These pictures are from the next day, the icing started to get a bit wet, but it holds up deliciously well.

I kept it on the counter under a cake lid, and it looked and tasted delicious for the 4 days the cake lasted – until it was all eaten up.

 

Image of rich chocolate vegan cake, great for birthday parties, so healthy and fat-free.

My daughter is excited to share this vegan birthday cake with her friends.

She asked me if I could make another vegan chocolate cake, for her to take to school for her birthday in June.  Her school has a healthy snacks only policy, and I am sure I can convince her teacher that this cake meets their criteria.  Plus her teacher is lactose intolerant so this will be great for him!

She is proud that she will be able to bring a delicious and healthy whole wheat, vegan, fat free cake to grade 4 for her 10th birthday.

Update: the cake was a huge hit, all the kids in her class, and her teacher loved it, one cute little boy even asked her for the recipe!  To them it was just a great cake, she didn’t even tell them it was healthy or vegan.

 

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Tall Vegan Aqua Faba Chocolate Zucchini Layer Cake with Vegan Frosting Filling - Whole Wheat, No Oil

Course: Dessert
Cuisine: American, Vegan, Whole Foods
Keyword: eggless cake, vegan birthday cake, wfpb cake, wfpb dessert
Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Servings: 22 pieces
Calories: 282 kcal
Author: Jeanette Whitten

Makes one frosted 9” diameter 29" circumference two layer cake with chocolate icing filling.  

Serves:  22 pieces that are each 1 1/4 inch wide.

Rectangle Option: 9" x 13" rectangle cake (not layered) - cook 5-10 min longer, until a toothpick inserted in the middle, to the bottom comes out clean.

Ingredients

Cake Ingredients

  • 1 cup non-dairy milk I've used soy, or homemade pecan or almond milk (pecans or almonds blended with water in high speed blender).
  • 1.5 cups aquafaba* 2 cans of liquid from beans - save the beans for another recipe. I've used black beans, lentils, kidney beans, chickpeas.
  • 2 cups brown sugar Or other dry sweetener.
  • 1 Tablespoon vanilla extract
  • 4 cups zucchini shredded - two medium zucchini, I've also used spaghetti squash (had to adjust the liquid down a touch) but worked great!
  • 3 cups whole wheat flour my flour says “best for bread”, I have also used white flour (it was at the lake and I didn't have any whole wheat).
  • 1.5 cups cocoa powder unsweetened, the better the quality cocoa, the better the flavour cake.
  • 3 teaspoons baking soda Ensure is well mixed throughout the dry ingredients.
  • 1 teaspoon salt

Frosting Ingredients

  • 1 cup chocolate chips heaping, dairy free
  • 1/3 cup non-dairy milk soy is especially creamy and is lower fat than coconut milk. I've had great success with homemade pecan or almond milk (I blend 1/4 cup pecans or almonds with approx 2 1/4 cups water in high speed blender and I don't bother to strain it). Pecan is more decadent, but separates afterwards.
  • 3 cups icing sugar

Instructions

Cake

  1. Preheat oven to 350° F (175° C). Lightly spray two 9” round cake pans.

  2. In a large bowl, whisk together the non-dairy milk, aquafaba, brown sugar and vanilla.

  3. Shred zucchini (or other squash substitute) in a food processor or with a grater.

    shredded zucchini
  4. Stir in the shredded zucchini. I used a spiralizer to make 2 cups of zucchini, which I then quickly chopped into small pieces, and then a small food processor to make the other 2 cups. I wanted some zucchini wetter and some more dry.  You could food process all the zucchini instead.

  5. In a separate bowl, mix the whole wheat flour, cocoa powder, baking soda and salt and then add to the zucchini mixture, stirring until completely combined.

    vegan chocolate zucchini cake batter
  6. Pour evenly into the two cake pans.

  7. Bake for 40-45 minutes or until a toothpick inserted in center comes out clean.
  8. The cakes should rise nicely, the top might feel a bit tough, but the frosting softens it up.

  9. Let cool completely. Run a knife around the pans and turn upside down onto a cooling rack or towel.
    Vegan Whole Wheat Aquafaba Oil-free Chocolate Birthday Cake

Frosting Instructions

  1. While cake is cooling, make the frosting by putting the chocolate chips and non-dairy milk in a microwave safe glass bowl and microwaving in 15 second increments until chocolate is gooey but not a liquid. Add the icing sugar 1 cup at a time.

  2. Stir frosting with a fork or whisk until it is completely smooth.

    Add additional non-dairy milk one tablespoon at a time if required to reach smooth and desired spreading consistency.

  3. Once cake has cooled, generously spread warm frosting on the bottom layer to get a nice thick middle layer of icing. I put the first cake upside down and the 2nd right side up so the two flat bottoms meet in the middle.  Place the 2nd layer of chocolate cake on the 1st and spread the chocolate frosting over the top and sides.

    Chocolate vegan Birthday Cake wfpb
  4. The frosting spreads easily when it is warm, and then cools and stays in place.  Microwave for 10 seconds if it becomes too thick to spread.  This picture is from the next day... after sitting on the counter under a cake lid.   Frosting is still holding up well!

    Healthy Vegan Chocolate Cake Double Layer aquafaba

Recipe Notes

*Aquafaba is the liquid in a can of beans, for example chickpeas or cannelloni beans, or the cooking liquid from making your own beans.  The aquafaba replaces the protein that eggs normally provide.  It strengthens the walls of the bubbles, and makes the cake fluffier.

Zucchini Substitution: Spaghetti Squash.  

Non-Dairy Milk Options: Soy or homemade Almond or Pecan milk.

Rectangle Option: 9" x 13" rectangle cake (not layered) - cook 5-10 min longer, until a toothpick inserted in the middle, to the bottom comes out clean.

Serving Suggestions

Birthday candles!!  Party hats!!  Family and Friends!!  A scoop of non-dairy ice cream!

Nutrition Facts
Tall Vegan Aqua Faba Chocolate Zucchini Layer Cake with Vegan Frosting Filling - Whole Wheat, No Oil
Amount Per Serving (1 1/4 inch piece includes frosting)
Calories 282 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 326mg14%
Potassium 251mg7%
Carbohydrates 63g21%
Fiber 4g17%
Sugar 47g52%
Protein 4g8%
Vitamin A 90IU2%
Vitamin C 4.1mg5%
Calcium 60mg6%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.

Inspiration for this recipe

http://www.veganbaking.net/articles/guides/how-to-veganize-a-cake-recipe

Jenny Dunklee | The Lazy Vegan Baker http://www.thelazyveganbaker.com/2016/06/02/chocolate-zucchini-cake/

https://www.bigoven.com/recipe/no-egg-chocolate-zucchini-cake/166772

https://www.vegansociety.com/resources/recipes/cakes-desserts/raspberry-chocolate-cake

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