
Breakfast:
Frozen mixed berries (raspberries, blueberries, blackberries) steel cut chai spiced oatmeal, raisins, 1 tsp pumpkin seeds, unsweetened soy milk.
Lunch:
Leftover VeganEnvy chili with homemade salsa and guacamole, plus cherry tomatoes, and yellow peppers, on a bed of spinach.
Smoothie:
Frozen banana, frozen cherries, unsweetened soy milk, baby spinach, the one on the right also has cocoa powder.
Dinner:
Baked sweet potato slices, creamy Cranberry Apple Coleslaw with a Tofu Vinaigrette Salad Dressing.
Bedtime Snack:
Fresh nectarines, and a small glass of unsweetened soy milk.
Learn About the VeganEnvy Diet
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What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health
ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.
Eating Whole Foods Plant-Based Vegan With IBS
Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.
Why No Oil on a Whole Foods Plant-Based Diet?
We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.
What You Need to Know About Seaweed and Iodine for Vegan Nutrition
Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.
That Meat is Not Giving You Muscle
Great Tofu Recipe Ideas For Dinner
Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.
What my IBS Symptoms Were Like – Before I Went Vegan
As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.
How to Eat Vegan for Energy and Weight Loss – For Adults and Kids
RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.
How to Judge the Healthiness of Grain Products
Trying to decide what kind of bread is healthiest to buy? Â What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.
Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!
Mission Statement for VeganEnvy
I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.
How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER
More Healthy Vegan Recipes
FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)
Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!
Healthy Vegan Cranberry Cake – Whole Wheat No-Oil, No-Sugar, WFPB
Healthy whole wheat vegan cranberry cake, delicious but has no sugar and no oil. Whole foods plant based snack or dessert!
Chocolate Banana Green Smoothie
DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.
Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert
Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!
Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner
Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.
Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute
Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)
Comforting and creamy for adults and children, macaroni with cut up veggie dogs in a no-oil low fat smooth carrot, butternut squash vegan cheese sauce. Whole foods plant based and Dairy-free.
Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato
FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.
Lovely Lentil and Brown Rice Soup
Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.
Gorgeous Vegan Gravy
This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.
Easy Low Fat Graham Cracker Crumb Pie Crust No-Shortening
Low fat quick and easy pie crust without butter or margarine. Tastes amazing, everyone will love it! Great for pumpkin pie, lemon meringue pie, cherry, banana cream, chocolate pies and more.
Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil
Spicy, with oranges and pumpkin seeds, or peanuts. A low fodmap salad dressing you can make at home, sweet, creamy, healthy and satisfying.
Sweet Zing Orange Thyme Dressing
Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.
Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish
15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.
Cream of Cauliflower and Potato Soup (with Tofu)
EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!
Cool as a Cucumber Vegan Tzatziki – Fat-Free
Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.
Healthy Cucumber Sandwich Rolls with Hummus
Hummus, and cucumber idea to make sandwich roll ups. Plant based protein lunch idea for kids!
Fiery Vegan Mayo Sauce, No Oil
DELICIOUS VEGANSAUCE. SPICY CHIPOTLE OIL-FREE VEGAN MAYO! Spicy, smoky, dairy-free, eggless, egg-free, chipotle, HEALTHY, fat-free vegan mayo recipe.
Green Bean Casserole
Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.
Zesty Caesar Salad With Croutons – No Oil
HEALTHYÂ FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome. Â GARLIC AND LEMON!
Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB
Looking for healthy low-fat vegan recipe ideas to make with apples? This moist apple cake is wfpb and quite tasty.
Awesome Vegan Breakfast Sweet Potato Muffins – Whole Wheat, No-Oil
Moist, flavourful, delicious vegan muffins made with sweet potato instead of carrot. Try these unique healthy treats for quick vegan breakfast or snack today!
Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based
Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.
Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)
Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!
Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce
Super Summer-Time Pasta Salad
Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.
BEST SLOW COOKER CHILI for a CROWD
This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.
Fat Free Easy Vegan Lentil Shepherd’s Pie – Frozen Veggies, Potato, Sweet Potato, Herbs WFPB
Use canned lentils and mixed beans to create a low calorie garlic and onion free vegan shepherd’s pie with mashed potato and sweet potato topper. Frozen vegetables and herbs, poultry seasoning and marjoram make this healthy cottage pie delish!
Tahini Roasted Broccoli – Whole-Foods Plant-Based
Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes. Â
It’s crispy and creamy at the same time. Â
Vegan Parmesan Cheese
Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.
Red Lentil Soup with Potatoes Leeks and Squash – Vegan Fat Free WFPB
Onion and garlic free, comforting and nutritious vegan lentil soup recipe.
Most kids seem to enjoy it, and leftovers taste even better.
A chunky vegan leek chowder, with added lentils and squash of your choice.
Seasoned with bay leaves, thyme, poultry seasoning, or ground savoury.
Ginger Pear Fruit Crisp – Whole-Foods Plant-Based
Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!
Italian Cornmeal Zucchini Polenta – 20 minutes
Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!
Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB
Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are. Â The longer it cooks the thicker and more delicious it gets.
Wonderful White Bean and Walnut Sauce with Linguine and Asparagus
If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.
Easy Crustless Tofu Quiche (Whole Foods Vegan)
REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.
Meatless Marinara Sauce With Protein
Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.
Irresistible Peanut Butter Cookies
PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.
*Sweet* Sweet Potato Fries – wfpb no-oil
People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better. Â Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.
Fiery Maple Sweet Potato Bowl, No Oil
COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!
Sweet and Sour Tempeh Stir-fry WFPB No-Oil
Quick and Easy Healthy Tempeh Stir-Fry Recipe with Homemade Sweet and Sour Sauce, Fresh Vegetables, and Noodles.
Green Tomatoes Chickpea Avocado Edamame Rice Salad
Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.
Creamy Coleslaw Vinaigrette Salad Dressing
This dairy-free no-oil healthy dressing will make your vegan coleslaw shine! Â With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.
Green Vegetable Medley Pasta Soup (Dad’s Soup)
Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.
Healthy Vegan Whole Foods Pumpkin Pie – Guilt Free Goodness! Eggless, Dairy Free
Use a blender to create a quick no bake WFPB pumpkin pie with dates instead of sugar, pecans instead of margarine, and cornstarch for thickener. Make the filling in a saucepan, and chill to set in a graham crumb crust. Dairy free, no-oil. With lovely pumpkin pie spices, and nice texture, this pie is guilt free and tastes good!
Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)
Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.
Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas
HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.
Butternut Squash Apple Galette – Whole-Foods Plant-Based
Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.
Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert
Healthy low-fat gluten-free strawberry rhubarb crisp. Delicious low-fodmap dessert, suitable for IBS Diets.
Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)
Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.
Adding Healthy Plant Based Meals to Your Menu is Easy!
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