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

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

Vegan mac and cheese

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

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

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

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

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

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

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

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

Butternut squash, carrots and onions.

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

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

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

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

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

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

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

Veggie Weiner Examples

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

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

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

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

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

Another butternut squash vegan recipe idea

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

Vegan mac and cheese

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

Jeanette
Comforting and creamy, macaroni with cut up veggie dogs in a smooth carrot, butternut squash, and onion dairy-free sauce.
5 from 1 vote
Prep Time 10 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 Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB

Healthy Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB

Healthy Vegan Cranberry Cake/Bread Whole Wheat No-Oil, No Sugar, WFPB

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

Looking for healthy vegan recipe ideas to make with whole wheat flour and cranberries?  Try this recipe.

To make a healthy moist rectangle cranberry cake, from which you can cut cranberry squares.  This recipe is whole-foods plant-based, uses dried coconut soaked in water instead of oil, and uses frozen bananas instead of sugar.

These substitutions create a healthier delivery package – a small amount of whole coconut – complete with fiber and other phytonutrients, plus a nice mild flavour (if you even notice it). Instead of a traditional cake recipe that uses oil.

Other healthy tasty vegan dessert or snack recipes to try (these use apples):

Apple Crumble

Apple Cake

 

Buy Cranberries in Season and Freeze them for Healthy Cranberry Breads and Cranberry cake.

I buy bags and bags of fresh cranberries from Costco before thanksgiving, rinse and freeze them, so I can bake with cranberries all year.  I also enjoy putting these frozen cranberries on my hot oatmeal in the morning. 

Cranberries are tart, and this cake has no sugar, so it is more like a bread, but still tastes nice.

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

My kids liked this cranberry cake, so things don’t always have to be sweet to be a success. The cranberries are juicy and tasty, and the spices add complex flavour.

Whole Wheat Flour Cakes and Baking

We are loving my baking with whole wheat, it is such a satisfying snack.  They are a bit ugly, but so nice to eat.

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

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

This cake is quite low calorie and is full of whole foods that will feed your microbiome, and have been shown to prevent cancer.  Have some cake and be slim too!

 Whole Foods Compared to Traditional Desserts = Better Gut Health

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

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

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

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

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

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

It’s been an amazing read for me.

My digestive system has never felt better.

Now I can eat wheat and lovely cakes.

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

So I thought I would share. 🙂

Whole Wheat Vegan Apple Cake No-Oil

Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb

Jeanette
Makes one 9” x 13" rectangle cake, can be cut into squares.
No ratings yet
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 20 minutes
Course Dessert, Snack
Cuisine American, Vegan, Whole Foods
Servings 20 pieces
Calories 164 kcal

Equipment

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

Instructions and Ingredients
  

First, Mix the Following Dry Ingredients in a Large Bowl

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

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

  • 1/3 cup dried coconut Soaked in water: microwave for 30 seconds with 1/3 cup water, and let sit a few minutes, then add to the food processor.
  • 2 tbsp ground flax Whisked with 6 tbsp of water, then let sit for a few minutes, to make 4 flax "eggs"
  • 1 1/2 cup banana Use ripe frozen bananas instead of sugar. Makes more of a bread, than a cake (less sweet).
  • 1 1/2 cups apples Chopped, peel on is ok. These will be turned to liquid. Or use applesauce.
  • 1/4 cup maple syrup optional
  • 1 tbsp vanilla extract

Third, add and process nuts first to make into pieces, and then add and process cranberries on medium speed to cut most in half.

  • 1 1/2 cups pecans Or walnuts.
  • 4 cups cranberries fresh or frozen

Fouth, pour and mix wet ingredients into the dry

    Fifth, spoon batter into cake pan

      Sixth, bake at 350 for 40 - 50 minutes, until a toothpick comes out very clean

        More Detailed Instructions:

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

        Mix Dry Ingredients Together in Large Bowl

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

        Mix at High Speed in Food Processor until Smooth - for about a minute to aerate / add bubbles to the cake.

        • Frozen banana (slightly thawed, so you don't damage the food processor)
        • Apples (or applesauce)
        • Maple syrup
        • Vanilla
        • Soaked coconut
        • Soaked flaxmeal / ground flax

        Add Nuts to the Food Processor and Chop on Medium, until nuts are half their previous size.

        • Nuts

        Add Cranberries to the Food Processor, Chop on Medium until many are halved, some should still be whole.

        • Cranberries, chopping the cranberries a bit will help them release moisture when cooking. It's fun when eating to get some whole tart cranberries too.

        Mix Wet into Dry

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

        Spoon vegan batter evenly into a rectangular cake pan

        • To make the cake easier to get out later, first line the pan with parchment paper, wax paper, or aluminum foil and then spray lightly with oil (optional, makes paper easier to peel off).
        • Lightly smooth the batter mostly flat with your spoon. It should be thick, not runny, but all the flour should be mixed in.

        Bake for 40 - 50 minutes or until a toothpick inserted in center comes out clean.

        • Bake in a preheated 350-degree oven. Check center is cooked, by waiting until a toothpick comes out clean.
        • Remove from oven, cool in the dish for at least 10 minutes. Pop the cake out, upside down, peel the paper off, and continue cooling on a wire rack or towel.
        • Turn right side up, you can put the cake back in the baking dish.
          We put a towel over it and keep it on the counter for snacking for about a week.

        Notes

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

        Nutrition

        Nutrition Facts
        Healthy Vegan Whole Wheat Cranberry Bread / Cake - Oil Free, Sugar Free, wfpb
        Amount Per Serving (1 piece)
        Calories 164 Calories from Fat 63
        % Daily Value*
        Fat 7g11%
        Saturated Fat 1g6%
        Sodium 201mg9%
        Potassium 226mg6%
        Carbohydrates 24g8%
        Fiber 5g21%
        Sugar 6g7%
        Protein 4g8%
        Vitamin A 28IU1%
        Vitamin C 4mg5%
        Calcium 41mg4%
        Iron 1mg6%
        * Percent Daily Values are based on a 2000 calorie diet.
        Keyword cranberries, eggless cake, healthy cranberry bread, oil free cake, sugar free cake, vegan birthday cake, wfpb cake, wfpb dessert, wfpb snack, whole wheat baking, whole wheat vegan, whole wheat vegan cake
        Tried this recipe?Mention @veganenvy or tag #veganenvy!
         
        FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

        Get FREE healthy vegan information and recipes!

        FOLLOW HERE!

        JOIN the VeganEnvy.com Community 

        VeganEnvy.com Facebook Group

        Click here to EXPLORE

        People Exploring Plant Based Eating

        Adding Healthy Plant Based Meals to Your Menu is Easy!

        Help others learn – share on social media!

        Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

        Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

        Healthy Vegan Apple Cake Whole Wheat No-Oil WFPB

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

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

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

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

        Another tasty vegan apple recipe idea:

        Apple Crumble

         

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

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

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

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

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

        Whole Wheat Flour Cakes and Baking

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

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

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

         Whole Foods Compared to Traditional Desserts = Better Gut Health

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

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

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

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

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

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

        It’s been an amazing read for me.

        My digestive system has never felt better.  

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

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

        So I thought I would share. 🙂 

        Whole Wheat Vegan Apple Cake No-Oil

        Healthy Vegan Whole Wheat Apple Cake - Oil Free

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

        Equipment

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

        Instructions and Ingredients
          

        First, Mix the Following Dry Ingredients in a Large Bowl

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

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

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

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

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

        Fouth, pour and mix wet ingredients into the dry

          Fifth, spoon batter into cake pan

            Sixth, bake at 350 for 40 minutes

              Optional Vegan Applesauce Frosting Ingredients

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

              More Detailed Instructions:

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

              Mix Dry Ingredients Together in Large Bowl

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

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

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

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

              • Nuts
              • Remaining cups of apple pieces / slices

              Mix Wet into Dry

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

              Spoon vegan batter evenly into a rectangular cake pan

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

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

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

              Optional Vegan Applesauce Glaze

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

              Notes

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

              Nutrition

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

              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

              JOIN the VeganEnvy.com Community 

              VeganEnvy.com Facebook Group

              Click here to EXPLORE

              People Exploring Plant Based Eating

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

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

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

              Whole Foods Plant Based Delicious Slow Cooker Chowder Recipe

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

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

              Simple Yummy Chowder

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

              15 minute prep, with easy ingredients, wfpbno dinner

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

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

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

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

              4 Hours to Cook on High, 8 Hours on Low

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

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

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

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

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

              Potato Corn Chowder WFPB No-Oil Vegan Slow Cooker

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

              Jeanette
              Whole foods plant based vegan potato corn chowder, in 4 or 8 hours in the slow cooker. Great meal to come home to after a busy day playing outside. Kids love the simplicity of the ingredients, adults love a comforting and healthy low-fat dinner.
              With potatoes, corn, bell pepper, plant based milk, salt and pepper, this chowder is vegan, easy, and yummy.
              5 from 1 vote
              Prep Time 15 minutes
              Cook Time 4 hours
              Total Time 4 hours 15 minutes
              Course dinner
              Cuisine American
              Servings 5 people
              Calories 344 kcal

              Equipment

              • Slow cooker

              Instructions and Ingredients
                

              • 10 Potatoes Peeled, white, yellow, or red, or a mixture. In small cubes.
              • 2 cups Corn Frozen, or 6 cobs fresh. If using frozen, microwave to thaw first to speed cooking
              • 1 Orange Bell Pepper Yellow or red works too.
              • 2 cups Vegetable stock Broth, fat free.
              • 1/2 tsp Salt
              • 1/2 tsp Pepper
              • 1 cup Almond milk or other plant milk. Make your own almond milk with 1/4 cup almonds, and 1.5 cups water, blend in a high speed blender like a vitamix, for 1 minute. No need to strain.
              • 1 Hot pepper Diced, optional.
              • Peel and dice potatoes into small cubes.
              • Place potatoes in slow cooker on high (will take 4 hours) or low (will take 7-8 hours).
              • Microwave the frozen corn for a few minutes to thaw it, and add to the slow cooker. Or, if using fresh corn, slice off ears, add to cooker.
              • Dice the bell pepper into medium sized pieces, not too small. Add to the slow cooker.
              • Add vegan vegetable broth / stock to the slow cooker.
              • Add almond / plant based milk to slow cooker. You can make your own very easily.
              • Add salt and pepper and stir well.
              • Cover and leave to cook for 4 hours on high, or 8 hours on low. Try not to open very much, to keep the heat in.
              • Serve! Top with fresh diced herbs like oregano, chives, or green onions.

              Notes

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

              Nutrition

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

              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

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              Click here to EXPLORE

              People Exploring Plant Based Eating

              More Healthy Vegan Recipes

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

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

              Low Fat, Delicious, Low Fodmap Salad Dressing

              Creamy Spicy Orange Vinaigrette, with seeds instead of oil. Use oranges, and white wine vinegar.

              It is easy to make your own healthy and tasty whole foods low fodmap salad dressings, if you have a blender.

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

              It’s sweet and spicy, and with a nice white wine vinegar and pumpkin seeds instead of oil, is creamy and kind of fancy.   Other vinegars would likely work also, as long as they are light, delightful ones.  

              Being onion-free and garlic-free, it won’t upset sensitive IBS tummies, and using seeds or nuts instead of oil, means it barely separates, and is whole foods plant based.

              Or, Buy Online

              Also, if you want to order low fodmap salad dressings, there are some low fodmap salad dressing choices here, at the low fodmap Casa De Sante online store.

              Either way, this will help you enjoy salads, without worrying about eating too many fodmaps!

              Spicy Orange Vinaigrette Low FODMAP Salad Dressing – Vegan, Oil-Free, Whole Foods Plant Based

              Blend fresh sweet orange or clementine segments, with a hint of ginger, pumpkin seeds, spicy crushed red pepper flakes, and white wine vinegar to create a slightly spicy and delicious low fodmap salad dressing.

              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

              Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods

              Jeanette
              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.
              5 from 1 vote
              Prep Time 10 minutes
              Course Salad
              Cuisine low FODMAP, Vegan
              Servings 6
              Calories 66 kcal

              Equipment

              • Blender

              Instructions and 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
              • Peel the oranges and separate the segments. I don't worry about seeds, I just blend them in.
              • Add all ingredients to a high speed blender.
              • Blend until smooth.
              • Taste and adjust amounts to your preference.
              • Spoon over your salad and mix in.

              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

              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.
              Keyword dressing, low fat, low fodmap salad dressing, salad, Whole Foods
              Tried this recipe?Mention @veganenvy or tag #veganenvy!
               
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              Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

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

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

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

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

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

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

               

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

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

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

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

              What Kind of Apples to Use in Apple Crisp?

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

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

              Cornstarch Makes it Gluten Free

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

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

              Whole Foods Compared to Traditional Desserts 

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

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

               

              slicing apples

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

              Jeanette
              Incredibly simple to make, and very tasty! This low-calorie, healthy, gluten-free, oil-free, no-butter apple crisp / apple crumble recipe has an oat crumble topping that is crisp, not soggy, and is held together by lemon juice and enhanced by nuts (without butter or margarine).
              For this recipe, I often use crabapples from my apple tree, but green apples and red apples work as well.  
              A touch of cornstarch in the filling ensures your apple crisp is not watery, it will thicken, and  have a consistency like apple pie, but be gluten-free.
              Even sour tasting apples transform into a delicious healthy dessert, or snack, without much added sugar. The nuts taste so good, you won't miss the butter at all!
              5 from 1 vote
              Prep Time 15 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
              Tried this recipe?Mention @veganenvy or tag #veganenvy!
               
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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.

              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
              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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              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.

              Jump to Recipe
              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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              FOLLOW HERE!

              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.

               

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

              Jeanette
              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.
              4.08 from 25 votes
              Prep Time 30 minutes
              Cook Time 45 minutes
              Total Time 1 hour 15 minutes
              Course Dessert
              Cuisine American, Vegan, Whole Foods
              Servings 22 pieces
              Calories 282 kcal

              Equipment

              • Two 9" round cake pans, or one 9" x 13" rectangle baking dish.

              Instructions and 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 powder 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

              Cake

              • Preheat oven to 350° F (175° C). Lightly spray two 9” round cake pans.
              • In a large bowl, whisk together the non-dairy milk, aquafaba, brown sugar and vanilla.
              • Shred zucchini (or other squash substitute) in a food processor or with a grater.
                shredded zucchini
              • 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.
              • 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
              • Pour evenly into the two cake pans.
              • Bake for 40-45 minutes or until a toothpick inserted in center comes out clean.
              • The cakes should rise nicely, the top might feel a bit tough, but the frosting softens it up.
              • 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

              • 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.
              • 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.
              • 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
              • 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

              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.  
              Variations: Add fresh raspberries in the middle layer and on top.
              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.
              Baking Powder: originally the recipe called for baking soda, it has been updated to baking powder, which makes the cake taste better - less soda flavour. 
              Serving Suggestions
              Birthday candles!!  Party hats!!  Family and Friends!!  A scoop of non-dairy ice cream!

              Nutrition

              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.
              Keyword eggless cake, vegan birthday cake, wfpb cake, wfpb dessert
              Tried this recipe?Mention @veganenvy or tag #veganenvy!

              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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