Tasty oil free, nut free, WFPB vegan recipes
These oil free vegan chick burgers oil are my favorite! The recipes makes 12 burgers, and they are great to take as a lunch on the go. I put all my favorite toppings on them including ketchup, mustard, pickles, onions and arugula. You can reheat …
One of my favorite lunches is my vegan, oil-free chick salad sandwich. You can eat it as a stand alone sandwich or as a salad. My favorite whole wheat buns are Ezekiel Sprouted Multigrain buns. Here is a link to Amazon- https://a.co/d/iTfuIpJ to see what …
I’ve tried making several versions of black bean burgers and Susan’s vegan oil free black bean burgers are my favorite. This recipe is my own version based on making a number of different recipes over time. I usually cook the rice when I’m making breakfast. If I have a busy day, I’ll have all the ingredients ready to go. I can also grill these on the grill since they stick together, unlike other recipes that I’ve tried. The first recipe I ever made fell apart so easily, I had to bake them in the oven and eat them with a fork. I usually bake them in the oven for convenience, but you can grill them as well. They are easy to make and, I usually end up with 12 or more burgers, depending on the size.
I made Acorn Squash with unsweetened apple sauce topped with cinnamon, boiled beet stocks with garlic powder, slice tomato and pickles slices, and the black bean burger to make a filling dinner! You can also include whole wheat biscuits https://susansveganjourney.com/vegan-whole-wheat-biscuits/ if you don’t want to use whole wheat buns.
KEYWORD black bean burger, oil free, vegan, WFBP
One of the reasons I love these crispy chick nuggets is the crunchy sound they make when I bite into them. I also love the flavor of the chick peas and onions mixed together. I have used them for appetizers, lunch and also dinner. You …
One of my Mom’s favorite meals were cabbage rolls. So I am creating vegan cabbage rolls, by using brown and wild rice as a substitute for the hamburger. I also like using chopped onion mixed in with the rice. I find that rice give it …
These vegan oil free chocolate donuts are surprisingly light and moist. Who knew when I became vegan I could make WFPB donuts that are healthy with less sugar and no oil, compared with store bought vegan donuts. I love using the donut silicon molds. In fact, I use silicon baking dishes for all my bakery cooking. I use silicon so I don’t have to oil the pan and the finished product comes out without sticking. The donuts pop right out of the molds once they have cooled off. Remember to take them out gently or the donuts may break in half. If you wait to long to take them out, they sweat a little and then part of the donut may stick when taking them out of the mold. My vegan nephew says they are the best donuts he has ever eaten.
Preheat oven to 350 degrees. Mix 1/4 cup almond flour, 1 cup oat flour, 3 Tbsp. constarch, 1/4 cup cocoa powder, and 1 tsp. baking soda in a mixing bowl until well mixed. Then add 1/2 cup applesauce, 1 tsp. vanilla extract and 1/4 cup maple syrup. Mix very well. Place the silicon donut molds on a cookie sheet. Fill silicon donut molds to the top with batter. There should be enough batter to make 6 donuts. Bake for 15 minutes. Check with a toothpick. If not done, cook for 2 minutes more and check again. Cool donuts for 20 minutes before taking them gently out of the molds.
If you like chocolate try these chocolate brownies.
Gary and I have been exercising at the gym at Planet Fitness since Nov. 2021. I started out in their 30 minute room and have now graduated to the machines in the big room. One of the things I like about the big room is …
Brownies are a great dessert. I love the rich chocolate taste. I couldn’t believe how delicious black bean brownies could taste. The idea of eating black beans in a brownie, didn’t sound appealing, but I could not have been more wrong. I searched for an …
When I started on this vegan WFPB (Whole Food Plant Based) journey, I had to learn what I could and could not eat. Basically, I can eat any fruit or vegetable, except avocados or nuts. Because I am trying to reduce the plaque buildup in my arteries, I must eat a very low fat diet, which means I can not have any oil -no oil in food and no oil used in cooking. I use vegetable broth to sauté my foods. Preheating a nonstick pan and then adding food is another way to cook some foods. For example, add pancake batter to a preheated nonstick pan and once the batter has cooked you can flip over the pancake without it sticking. It takes some practice. Silicone baking pans are a lifesaver as bread, muffins, etc. pop right out after they are baked in the oven.
Whole food plant based is similar to vegan but also excludes highly processed food (full of oil and fat) and oil free. It includes, legumes, grains, vegetables, potatoes and fruits.
Legumes, such as black beans, chickpeas, canelli beans, navy beans, kidney beans, pinto beans, and lentils are all allowed. Whole grains such as old fashioned oats, whole wheat, quinoa, and brown rice, and more are also allowed.
All vegetables are allowed with the exception of avocados. Avocados have a high fat content. Nuts and seeds also are high in fat, so they are not allowed on my diet. If you don’t have artery disease, then avocados and nuts are fine. According to Dr. Esselystyn, “eat greens 6 times a day.” My favorite greens are arugula, spinach, red kale, swiss chard (cooked), and beet greens. There are other healthy nitrate rich greens out there. Put a drop or two of balsamic (or more if you like it) on the greens for extra nutrition.
Fruits and berries are on this diet. Blackberries have the highest amount of antioxidants. Apples are on my menu every day, and it reminds me of the saying, “An apple a day keeps the doctor away.” Bananas, because of their sweetness, are in many of my recipes. I try to eat different fruits and berries each day so I have a good variety of fruits. Three fruits a day are on my list.
Prepackaged and prepared food most often have oil as an ingredient. I read every label before I buy something. It is amazing how many foods contain oil. Even frozen prepared vegetarian/vegan food contains oil. I have heard there are some frozen foods that don’t contain oil, but I haven’t found any yet. Secondly, I also look for “high fructose corn syrup”. That is another strong no. Stay away from all products with lots of sugar.
One of the big benefits of this diet, is that after some initial weight loss, my weight has stayed the same and, I can eat anything I want that is listed above. I never feel hungry and I am so glad I don’t have to count my calories anymore. I feel great, I’m full of energy, and my cholesterol is down to 141 with an LDL of 69. My blood pressure is also in the 124/74 range.
Some people have started this journey on no medications, but I chose to take a blood pressure and cholesterol medication in the beginning of my journey. Someday, if I am lucky, I can cease taking my medications. For now, I don’t have to worry about my BP getting too high. I monitor it twice a day to make sure I stay in the normal range. I use a blood pressure cuff that fits around my arm for more accurate results. Studies show that taking cholesterol medications alone will not reverse your plaque buildup nor make you healthier.
There are lots of great websites with much more information about vegan WFPB diets such as Forks Over Knives (FOK). FOK also has an interesting documentary. I am not a doctor and am not giving any advice on what you should do. I am sharing my thoughts and feelings about my journey. I’m lucky enough to have a doctor who is supportive and understanding of my diet and lifestyle choices. For more information on Dr. Esselstyn check out my previous blog post.
In my pre-vegan life I loved pulled pork sandwiches. I felt deprived that I would not be able to eat them again on my new eating journey. Luckily, while researching new food ideas, I came across soy curls. They sounded strange, but had lots of …