Good Food From The Heart

Plant Based Tomato Bread Soup

by 1 Comment

By Jennifer Provenza at Good Food From The Heart

Whole food plant based, oil free, sugar free, soy free

This Plant-Based Tomato Soup contains fresh from the vine tomatoes and hearty whole wheat sourdough bread. With avocado pesto topping and no oil or dairy, this soup will stick to your ribs on a cold winter night.

Winter is Coming!

Well, sort of! But, the nights are chilly now and this soup is one of my favorites for the cold weather. I adapted this from a traditional papa al pomodoro recipe (or tomato bread soup) which is basically a Tuscan tomato soup recipe. However, I have put a California San Francisco inspired spin on it by using sourdough bread. The first time I tried this soup with sourdough, Ian and I were blown away. It’s so good. So, so good. And, then, of course, I had to go and make it all healthy and stuff by using whole wheat sourdough and eliminating the oil. I solved the need for a little fat and extra flavor by replacing the olive oil with an avocado basil topping. It tasted absolutely wonderful and I didn’t miss the olive oil one bit! Win!

This whole food plant based tomato bread soup is a favorite to enjoy after a day out in the cold. It’s become kind of a family tradition to have it for dinner after going to the pumpkin patch or cutting down a Christmas tree. (Hint: it’s so great served with baked apples for dessert!) My kids are, as usual, so excited about Halloween and the pumpkin patch is one of our favorite yearly traditions. This year, I’m also letting C host a Halloween party in the backyard. We are even going to decorate our little pine tree with Halloween decorations. So fun!

Q and A

Do I have to use sourdough bread? What if I can’t find whole wheat sourdough? No, you don’t! You can definitely use another rustic whole wheat loaf. I just think it tastes extra delicious with sourdough. It can be tricky to find whole wheat sourdough. I find it locally at Nugget market. I’ve also made homemade whole wheat sourdough and it was even more delicious!

Do I have to use fresh tomatoes? How about heirloom tomatoes? You really do want to use fresh tomatoes for this recipe. Canned would work, but the flavor won’t be the same at all. I’ve used heirloom or vine ripened tomatoes and both work great. I would not use pink grocery store tomatoes though.

Can I skip the topping? You can, but it really adds to the flavor! You can also just top with some fresh chopped basil, but I do love the extra fat provided by the avocado and nuts. You could also use an already prepared pesto if you have one on hand.

Do I really have to stir it the whole time? Yes! It cooks really quickly, but it will stick and burn if you don’t stir it.

Can I freeze this? Yes! It freezes great.

What should I serve this with? This soup is perfect served with a green salad. (I love one with green apple and pecans.) Baked apples or a fruit crisp would make a delicious dessert. You could also serve it as a first course to an Italian meal. You really won’t need a carb on the side, though, because the soup is already full of bread!

How to Make This Plant Based Tomato Soup

Luckily, this soup is super simple and comes together really fast. Because it is so simple, though, it is really dependent on the quality of your ingredients. Make sure to get the best whole wheat sourdough bread you can find (or make it yourself). The same goes for the quality of the tomatoes.

To begin with, remove the crusts from the loaf of bread and chop the bread into one inch cubes. It doesn’t have to be exact. If the bread is a little stale, you want to put it in a bowl and sprinkle it with water to refresh it. Let it sit for fifteen minutes or so. If your bread is nice and fresh, you can skip this step.

After that, you will want to cut the tomatoes into large chunks and put in a high speed blender or a food processor. Process until totally liquified.

Next, crush the garlic and cook it over medium heat with a few tablespoons of red wine (or water). This is just to keep it from sticking, although the red wine adds a nice flavor. Once the garlic is cooked, add the bread cubes and stir, then top with the tomato mixture and the water. Cook over medium heat, stirring constantly, until the bread has all disintigrated and you have a thick soup consistancy. Remove from the heat.

To make the topping, simply add all ingredients to a food processor and process until you have a thick paste. Top the plant-based tomato soup with a generous helping of avocado pesto. Enjoy your vegan tomato basil soup with some Sugar Free Plant Based Mixed Berry Pie for dessert. You may also enjoy my Vegan Vegetable Noodle Soup.

plant based tomato bread soup

Plant Based Tomato Bread Soup

This Plant-Based Tomato Soup contains fresh from the vine tomatoes and hearty whole wheat sourdough bread. With avocado pesto topping and no oil or dairy, this soup will stick to your ribs on a cold winter night.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Course
Cuisine Italian
Servings 4
Calories 216 kcal

Equipment

  • blender or food processor
  • Large pot

Ingredients
  

For Soup

  • 1/2 pound whole wheat sourdough bread crust removed and discarded
  • 2 pounds fresh vine ripened tomatoes
  • 1-3 cloves garlic
  • 2 tablespoons red wine or water
  • 2 cups water

For the Avocado Pesto Topping

  • 1/2 avocado
  • large bunch basil leaves
  • 1/2 teaspoon salt
  • 1/4 cup walnuts or other nut

Instructions
 

To Make the Soup

  • Cut the crust from the loaf of bread and chop the bread into one inch square pieces.
  • If the bread is dry or not very fresh, sprinkle with water and let sit for about fifteen minutes. If you use nice fresh bread you can skip this step.
  • Cut the stems from the tomatoes (along with the very top of the tomato), then chop into fourths. Blend the tomatoes in a high speed blender or a food processor.
  • Crush the garlic and cook it with the wine or water (to keep it from sticking) in a large pot.
  • After 3-5 minutes, add the bread and stir it around, then pour the tomato puree over the bread and add the water. Over medium heat, cook, stirring constantly to keep the mixture from sticking or scorching.
  • When the bread has completely disintegrated into a soup like texture, it is done. Remove from the heat and cover.

To Make the Avocado Pesto Topping

  • Place ingredients in a food processor and blend until smooth. Top the soup with a generous helping of the topping and enjoy.
Keyword soup

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Whole Food Plant Based Birthday Cake

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By Jennifer Provenza at Good Food From The Heart

Whole food plant based, oil free, refined sugar free, soy free

This whole food plant based birthday cake is chocolate coconut heaven! Oil and refined sugar free, but you would never know it! Make someone’s day with this vegan fudgy chocolate cake.

Hey, Hey, It’s Your Birthday

Recently, we celebrated my husband’s birthday. And he…is a chocolate guy. I mean, it’s not that he won’t eat another kind of cake. But, also, he needs a chocolate cake for his birthday. I feel pretty strong love for chocolate myself and so do my kids. This year, the cake was a bit of a challenge, however. Over the years I’ve gotten very good at making vegan birthday cake. There are easy substitutes for butter and eggs. On the other hand, Ian now has to be very careful to avoid things like white flour and sugar because of his diabetes. Still, for his birthday, I wanted him to be able to enjoy a delicious cake. This fudgy vegan cake was a total experiment. I started with a base recipe for “depression cake” or “wacky cake.” This is an accidentally vegan cake that was invented during the depression when butter and milk were rationed. The cake uses baking soda and vinegar for the rising action, but also uses white flour and lots of sugar. That made it a no go for me.

Sugar is a fairly easy thing to do away with, luckily. For those who are just worried about refined sugar, you can use coconut sugar and it will work great. If you need to avoid sugar entirely, make the stevia option. Other sweeteners would work as well (such as Splenda), but will of course contain chemicals. I also add a banana for extra natural sweetness. Don’t worry, banana haters, you really can’t taste it in the final product.

The oil was a harder substitute to make. However, I landed on a combination of almond butter and some almond flour to add healthy fat. Finally, I used both whole wheat pastry flour and oat flour for that finer more delicate crumb you want for cake.

Then there was the frosting. How oh how can you make a buttercream like frosting without butter? Enter coconut cream. This (in combination with melted dark chocolate) made a perfectly delicious frosting! I even was able to use stevia sweetened chocolate. And guess what, everyone? Not only did my husband and in laws love this cake, but even my six year old said it was delicious and asked for two pieces! You can’t ask for more than that.

Q and A

Can I use other kinds of flour? You can substitute white whole wheat flour for the whole wheat pastry flour if necessary, but don’t skip the almond flour or the oat flour as it really adds to the proper flavor, texture, and fat content.

How do I make oat flour? Simply process rolled oats in a high speed blender or food processor. You can also buy oat flour, but I’ve had bad luck with it tasting bitter (which apparently means it has gone bad).

Can I use other nut butters? Sure. Just keep in mind that almond butter has a mild flavor you won’t notice. Peanut butter will make this a peanut butter chocolate chip cake. (Not that that’s a bad thing.)

Can I leave out the coffee? You could substitute warm water, but the coffee really gives it a richer chocolate flavor. Feel free to use decaf (I did, since my kids would be eating this late in the evening.)

Can I use low fat coconut milk? Sorry, not for this recipe! The coconut cream from the top of a can of full fat coconut milk is all that will work to make this frosting.

What kind of dark chocolate should I use? Any kind you want, but I am in love with Lily’s dark chocolate, which is sweetened with stevia.

What if I can’t find almond flour? You can make your own by processing almonds in the food processor or high speed blender.

How To Make This Whole Food Plant Based Birthday Cake

Don’t worry, the ingredients may sound like a lot, but it’s actually quite easy to make. Start by pre-heating your oven to 350 degrees. Next, prepare your 8 inch cake pans by cutting out a piece of parchment paper and laying it on the bottom of the pan. By the way, have you ever used parchment paper? It’s the best thing ever! I used to see it in recipe directions and think, “I don’t have that. Oh, well” or “I don’t need that.” But oh my gosh it is so worth buying! I finally tried it and wow, I no longer ever have issues with cake sticking to the bottom of the pan. I’m a convert. Also, I’m not sure what my block was against buying it as it is inexpensive and found right near the wax paper. Anyway, I digress, but if you don’t have parchment paper, go buy some right now!

Okay, so now you have your parchment paper and what I do is lay the pan down on it and trace around the outside of a pan with a pencil. Then, I cut out the circle (making sure not to leave any pencil marks in the circle that would end up in my food). I place the circle of parchment paper in the bottom of the pan and I spritz with non stick spray. Easy peasy.

Now that your pans are prepped, prep your oat flour by blending the rolled oats in a high speed blender or food processor. Do the same with almonds if you can’t find store bought almond flour.

Next, grab a large mixing bowl and add the three flours, coconut sugar or stevia, baking soda, salt, and cocoa powder. Stir that up. Then, heat the almond butter until it’s pourable and add it to the dry ingredients along with the pureed banana, warm water, and vanilla. (I like to puree the banana versus mashing it to avoid any banana chunks in the cake.)

Now, brew your coffee if you haven’t done it yet. Best part: You only need one tablespoon of the coffee, so enjoy the rest as a pick me up while you finish making this cake.

This next part is the fun part. Add the coffee and the apple cider vinegar to the mixture. The vinegar will react with the baking soda and you will get some fun bubbling action. Connect with your inner child preparing for the science fair and enjoy the moment. Stir the whole thing up well and then divide the batter between the two pans and bake for about twenty-five minutes or until a toothpick inserted in the center of the cake comes out clean. Make sure to cool the cakes in the pan for at least ten minutes and then turn it out onto a plate and let it cool completely before frosting.

For the Dark Chocolate Coconut Frosting

While the cake is baking (or later if you prefer), make the frosting. The frosting is super easy peasy. Simply open three cans of full fat coconut milk and scoop off the coconut cream from the top. Make sure not to get the liquid beneath. Add the coconut cream to a bowl of a stand mixer with the whisk attachment. Now, just break the chocolate bars into squares and heat in the microwave for thirty seconds. Stir. You may need to heat longer, but check it every thirty seconds and stir. (Alternatively, you could heat it in the top of a double boiler.) Once the chocolate is melted, add it to the coconut cream and whip the mixture at high speed until you get a frosting like consistancy.

How to Assemble This Vegan Fudgy Chocolate Cake

To put it all together, top one of the cakes with frosting and set the other cake on top. Next, frost the sides and then the top. For extra coconut flavor and decoration, top with unsweetened shredded coconut. Serve with a tall glass of ice cold almond milk and some vegan ice cream. Yum! This also would go great with my Oatmilk Pumpkin Spice Latte. If you love chocolate, also try my Award Winning Vegan Fudgy Chocolate Brownies. For another great dessert, try my Lofthouse Style Vegan Lemon Sugar Cookies.

whole food plant based birthday cake

Whole Food Plant Based Birthday Cake

This whole food plant based birthday cake is chocolate coconut heaven! Oil and refined sugar free, but you would never know it! Make someone's day with this vegan fudgy chocolate cake.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 25 mins
Cook Time 25 mins
Decorating Time 10 mins
Total Time 1 hr
Course Dessert
Cuisine American
Servings 10
Calories 379 kcal

Equipment

  • 2 8 inch cake pans

Ingredients
  

For the cake

  • 1 cup whole wheat pastry flour
  • 1 cup oat flour
  • 1 cup almond flour
  • 2 cups coconut sugar or 2 teaspoons of powdered stevia
  • 7 tablespoons cocao or cocoa powder
  • 1/2 cup almond butter
  • 1 banana, pureed
  • 2 teaspoons baking soda
  • 2 teaspoons vanilla extract
  • 1 tablespoon strong coffee
  • 2 cups warm water
  • 2 tablespoons apple cider vinegar

For the Frosting

  • coconut cream from 3 cans of full fat coconut milk
  • 7 ounces dark chocolate sweetened with stevia or unrefined sugar
  • unsweetened shredded coconut (optional, for topping)

Instructions
 

To Make the Cake

  • Preheat the oven to 350 degrees and prepare the two 8-inch pans by lining the bottom with parchment paper and spraying with non stick spray.
  • Make the oat flour by blending rolled oats in a high speed blender until the consistancy of flour.
  • In a large bowl, mix the whole wheat pastry flour, oat flour, almond flour, coconut sugar or stevia, salt, cocoa powder, and baking soda.
  • Heat the almond butter until it is pourable and add to the dry ingredients, along with the pureed banana, vanilla, and warm water.
  • Add the coffee, along with the apple cider vinegar. Stir well and watch the mixture foam.
  • Pour the batter into the pans and bake at 350 degrees for about 25 minutes or until a toothpick inserted in the center comes out clean.
  • Remove from the oven and let cool for at least 10 minutes in the pan. Then, turn out onto a plate and let cool completely before frosting.

To Make the Frosting

  • Take only the coconut cream from the top of three cans of full fat coconut milk. Be sure not to take any of the thinner liquid beneath. Put the coconut cream into a stand mixer with a whisk attachment.
  • Break the chocolate into squares and melt in a double boiler or in the microwave. Microwave at thirty second intervals and stir.
  • Add the melted chocolate to the coconut cream and mix at high speed until well blended and the consistancy of frosting.

To Assemble the Cake

  • Frost the top of one of the cakes and set the other cake on top of it. Proceed by frosting the sides and then top of the cake. Optionally, add unsweetened shredded coconut to the top of the cake. Serve with ice cold almond milk and vegan ice cream.
Keyword cake

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Overnight Oats With PB2

by 1 Comment

By Jennifer Provenza at Good Food From The Heart

Whole food plant based, oil free, sugar free, gluten free, soy free

These overnight oats with pb2 are hands down the best overnight oats you’ve ever eaten! With raspberries and coconut whipped cream, this healthy breakfast tastes as good as dessert.

Start Your Day With A Healthy Breakfast

Overnight oats are one of my favorite breakfasts! Why? Because they are so easy to make, so healthy, so yummy, and they require almost no work in the morning! Mornings around here are hectic between packing lunches, getting everybody breakfast, and making sure the kids are dressed with hair and teeth brushed. And shoes? Guys, why does it take asking them 25 times each before they put their shoes on?? Just put your shoes on, already! Anyway, anything that makes breakfast easier is a big yes! The only problem I have is remembering to make these before bed. Anyone have any tips? I may need to set an alarm on my phone!

I also love these oats on a hot day because you eat them cold. When it’s going to be 100 degrees (as it often is here even in autumn) the last thing I want is a steaming bowl of oatmeal.

Now, I am not kidding when I tell you these are the best oats ever! The raspberry and pb2 combo reminiscent of pb&j in the very best way! Not only that, but there is whipped cream on top! I mean, why not right? You deserve it! Yes, you!

Q and A

Do these really have to be in the refrigerator for 8 hours? No, they don’t! You can make them at breakfast and refrigerate until lunch. You will need at least 4 hours though.

Can I leave these on the counter? I wouldn’t. Bacteria grow after two hours at room temperature, so you will definitely want to put these in the fridge.

Can I use steel cut oats or quick oats? You can definitely use quick oats. Steel cut oats will be very chewy, so I would not personally use them for this recipe.

What is PB2? PB2 is powdered peanut butter that you can add to recipes or reconstitute with water. I’m a huge fan because it is lower in calories and fat (meaning I can eat twice as much)! PBFit is another brand that is also great!

Can I use regular peanut butter or another nut butter? You definitely can! I use pb because it reduces the calorie content quite a bit, but I often use regular peanut butter too. You can substitute any other nut butter you want if you don’t like peanut butter or are allergic.

Can I use another fruit besides raspberries? Definitely. Any berry would be good, but I think raspberries taste the best in this recipe.

Can I use frozen raspberries? That’s what I do, but feel free to use fresh or frozen depending on what you have on hand.

What kind of plant based milk should I use? Any kind you want is fine, but I prefer unsweetened vanilla almond milk.

What kind of plant based yogurt should I use? The healthiest options I have found are Nancy’s Oatmilk Yogurt and So Delicious Unsweetened Coconut Milk Yogurt. Feel free to use your favorite kind though.

Which sweetener should I use: The liquid stevia is calorie free and totally sugar free, so it’s best for diabetics or others who want a lower calorie or sugar free option. The maple syrup tastes a little yummier and is still refined sugar free, but definitely does contain calories and sugar.

Can I use store bought whipped cream? You definitely can, but you can make it without refined sugar if you make it yourself.

Why do I add the raspberries in the morning? If you add them the night before, the overnight oats will turn pink and it doesn’t look quite as appetizing in my opinion. You can add them the night before if you prefer though. I also add the whipped cream in the morning because I like to stir it up before topping with the whipped cream.

How To Make These Overnight Oats With PB2

The night before, simply mix the oats with the plant milk, the plant yogurt, the pb2 powder, and the liquid stevia or maple syrup. Cover and refrigerate overnight (or at least four hours).

To make the coconut milk whipped cream, simply take the coconut cream from the top of a can of full fat coconut milk. Whip in a stand mixer, using the whip attachment. Then, just add either liquid stevia or coconut sugar to taste. If you use liquid stevia, try just a few drops and then adjust to taste. I would add about a tablespoon of coconut sugar and adjust as needed. Some people like very sweet whipped cream and some like it unsweetened, so just adjust it to your personal preference. If you make the whipped cream the night before, be sure to refrigerate it overnight. You could also make it in the morning just before you use it.

When you are ready to eat, add the raspberries and stir. Then, top with whipped cream, and enjoy your breakfast! These would taste delicious served with my Cinnamon Spice Mocha Latte or Matcha Green Tea Coconut Latte.

overnight oats with pb2

Overnight Oats With PB2

These overnight oats with pb are hands down the best overnight oats you've ever eaten! With raspberries and coconut whipped cream, this healthy breakfast tastes as good as dessert.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 mins
Refrigerator Time 8 hrs
Total Time 8 hrs 5 mins
Course Appetizer
Cuisine American
Calories 499 kcal

Equipment

  • stand mixer

Ingredients
  

  • 1/2 cup rolled oats gluten free if necessary
  • 1/2 cup plain plant based yogurt
  • 1/2 cup plant based milk
  • 1 tablespoon pb 2 or peanut butter
  • 1/4 teaspoon liquid stevia or 1 tablespoon maple syrup
  • 1/2 cup raspberries
  • 1/4 cup coconut milk whipped cream

Coconut Whipped Cream

  • coconut cream from the top of a can of coconut milk
  • liquid stevia or coconut sugar to taste

Instructions
 

  • In a small bowl, mix the oats, plant based yogurt, plant based milk, pb2 or peanut butter, and liquid stevia or maple syrup. Cover and refrigerate overnight or for 8 hours.
  • Take the coconut cream off the top of a can of coconut milk. Whip it in a stand mixer, using the whisk attachment. Add your sweetener of choice to taste.
  • The next morning, remove the overnight oats from the refrigerator. Add the raspberries and stir. Top with the coconut milk whipped cream and enjoy your breakfast!
Keyword oatmeal

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Oil Free Air Fryer Fries

by 1 Comment

By Jennifer Provenza at Good Food From The Heart

Whole food plant based, oil free, sugar free, gluten free, nut free, soy free

These oil free air fryer fries are crispy on the outside and warm and creamy on the inside, yet contain no oil! Perfect with your favorite veggie burger.

Summer’s At An End

As summer draws to a close and the kids go back to school, we are taking advantage of these last sunny days to have a few more barbeque dinners outside. I have to confess that I’m getting excited for fall and all the delicious autumn recipes I love to make. The kids have started school, which is so exciting because it is their first time back full time in person since March of 2020. I’m also back teaching in person! I’m so excited to actually be in a room with my students and they are having so much fun getting to actually act together. (I’m teaching Beginning Acting to college students). I’ve already enjoyed my first homemade pumpkin spice latte of the season and I can’t wait to start in on baked apples and all of those spiced recipes I can’t get enough of over the fall and winter. Still, I’m not going to turn down a plate of fries! Especially when they are oil free, yet crisp and yummy. M, age 9, is obsessed with potatoes. She likes them mashed, baked and, especially, fried. But who wants to serve their kid all that oil? This version makes us all happy. (Well, except C, who hates potatoes….)

Q and A

Do I have to use Idaho potatoes? No, you don’t. I tested this recipe with Idaho potatoes, so using a different potato might cause you to need to adjust the cooking time slightly. Also, a different potato (such as red or white potatoes) will give you a creamier and less crispy fry.

Do I have to use an air fryer? Of course not! This recipe is specific to the air fryer, but you can definitely bake these in the oven. They will take longer, however. In my experience it takes about an hour in a 425 degree oven.

What kind of herbs should I use? Almost any fresh herb would taste great on these fries. I used thyme, but rosemary would also be delicious. Feel free to skip the herbs as well.

How else can I top these fries? Nutritional yeast, cayenne pepper, black pepper, salt…. any of those options would taste great!

What should I dip these fries in? Totally up to you, of course! I used a sugar free ketchup, but hummus or baba ghanoush would make a great option too.

Do I have to peel the potatoes? No, not at all! The skin has lots of nutrients, so feel free to leave it on. My kids prefer it off, though.

Do I have to boil the potatoes first? Boiling the potatoes is really key to having a creamy and soft interior. If you put the fries directly in the air fryer I have found that they end up burned on the outside by the time the inside is fully cooked. However, if you make them in the oven you could skip the boiling step. Honestly, though, I find it reduces the cooking time and improves the final result either way. You also could start by microwaving them if you prefer instead.

How To Make These Oil Free Air Fryer Fries

Luckily, these fries are super easy to make. Start by peeling and chopping the potatoes. (You can leave the peel on if you prefer). Chop into thin wedges. The thinner they are, the crispier they will be.

Next, place all the chopped potatoes into a large pot and cover with a few inches of water. Bring to a boil and boil for eight minutes. At this point, remove from the heat and carefully drain the potatoes into a colander.

Finally, add to the basket of an air fryer. Make sure you only have one layer of potatoes. If you have too much potato, air fry in two batches. Optionally, you might spritz with nonstick spray. Salt the potatoes to taste. Then, air fry at 370 degrees for 15 minutes.

I like to top these air fryer fries with chopped herbs, such as thyme, and dip in sugar free ketchup.

These fries would go perfectly with my Oil Free Vegan Burgers and my Sugar Free Lemonade.

oil free air fryer fries

Oil Free Air Fryer Fries

These oil free air fryer fries are crispy on the outside and warm and creamy on the inside, yet contain no oil! Perfect with your favorite veggie burger.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 23 mins
Total Time 33 mins
Course Appetizer
Cuisine American, French
Servings 4
Calories 83 kcal

Equipment

  • air fryer
  • Large pot

Ingredients
  

  • 3 large or 4 medium idaho potatoes peeled and chopped into small wedges

Instructions
 

  • Peel and chop the potatoes into small wedge shapes (home fry shape). The thinner the size of the fry, the crispier it will be.
  • Put the fries into a large pot and cover with a few inches of water. Bring to a boil and boil for 8 minutes.
  • Carefully drain the potatoes in a colander. Place them in the basket of an air fryer. Optionally, spray with a little non stick spray and salt to taste.
  • Cook at 370 degrees for 15 minutes or until somewhat browned and crispy.
  • Optionally top with fresh herbs and serve with your favorite dipping sauce.

Follow me on Instagram @goodfoodfromtheheart and Pinterest at Good Food From the Heart and Facebook @GoodFoodFromTheHeart If you make this recipe, post it and be sure to tag me! Or Pin to Pinterest and make later.

Oil Free Vegan Granola

by 1 Comment

By Jennifer Provenza at Good Food From The Heart

Whole food plant based, Oil free, Sugar free, Gluten Free, Soy Free


With rich, aromatic apples and cinnamon and crunchy roasted nuts and seeds, this sugar and oil free granola is sweet and delicious and makes a perfect bowl of cereal or yogurt parfait.

A Good Healthy Breakfast

With school and work starting up again, the whole family needs a good, healthy breakfast. Because of the puppy and her small bladder, we are up at 6:30. Then, depending on the day, I might go for a four mile run or do yoga. I have to make breakfast for the kids (and myself), pack lunches, and make sure everyone is dressed with teeth and hair brushed. It’s so important to send everyone out the door with full bellies, ready to learn. One of my all time favorite breakfasts is a yogurt, granola, and fruit parfait. Unfortunately, store bought granola is full of sugar and oil, making it a less healthy choice. Even the so called “low sugar” granola I have found still has more than I would like to consume. I experimented with a lot of granola recipes and found most to require a lot of unhealthy ingredients or to taste pretty bland. I’m so excited to introduce this apple cinnamon oil free vegan granola recipe because it is absolutely delicious and so healthy you can feel great about feeding it to your family.

Q and A

Can I make this granola gluten free? Absolutely! Just use certified gluten free oats.

Can I make this granola nut free? Yes. Substitute more pumpkin seeds or sunflower seeds for the nuts in the recipe. Substitute sunflower seed butter for the almond butter.

Can I omit the raisins? Sure. You could substitute any other kind of dried fruit or leave it out entirely (but that will result in a less sweet granola).

Can I use another kind of nut butter? Yes. You can use any kind of nut butter, but just keep in mind that almond butter will give you a more neutral flavor. If you use peanut butter, for instance, you will end up with peanut butter flavored granola, whereas you really can’t taste the almond butter in the final product.

Do I need to stir this? Yes, make sure to stir around the granola half way through the cooking time.

Does this burn easily? You will want to watch this granola carefully, checking on it frequently. If you don’t cook it long enough, the nuts and oats won’t get the delicious, crispy texture you want. But, if you cook it too long, it can quickly burn. Be sure to remove it from the oven as soon as you notice the nuts beginning to brown.

Can I use different nuts? Sure. Use whatever kind of nuts you prefer, but be sure to chop them or use pre chopped nuts.

Can I use roasted nuts and seeds? No. Make sure the nuts and seeds you use are not already roasted or they will be overcooked in this recipe.

Do I have to use grated apple? I haven’t tested it without the grated apple and it adds natural sweetness and great flavor, so I would not omit it.

Which sweetener should I use? Make sure to use a dry sweetner to mix in with the dry ingredients. You can use stevia for a fully sugar free option or you can use an unrefined sugar, such as coconut sugar. Be sure to use a liquid sweetener with the wet ingredients. Again, liquid stevia will give you a sugar and calorie free option or maple syrup will give you an unrefined option.

What kind of almond butter should I use? Just be sure it is unsweetened to keep this recipe sugar free.

Do I have to use apple sauce? Yes. The applesauce adds to the flavor and adds natural sweetness and helps bind the mixture together. Make sure to use unsweetened apple sauce to keep this recipe sugar free.

Why does this have ground flax seeds? The ground flax seeds also help bind it together and provide a lot of nutrients as well.

How To Make This Oil Free Vegan Granola

To make this apple cinnamon vegan granola, start by pre-heating your oven to 350 degrees. Next, mix the oats, walnuts, pumpkin seeds, walnuts, ground flax seeds, pecans, raisins, cinnamon, and either powdered stevia or coconut sugar.

After mixing the dry ingredients, get out a small saucepan and add the applesauce, almond butter, maple syrup or liquid stevia, and vanilla extract. Heat over low heat until smooth and pourable. Then, pour the mixture over the dry mixture and stir well until everything is coated and moistened.

Finally, cover a sheet pan with parchment paper and spread the mixture onto the parchment paper in a thin layer. Bake for 25-30 minutes, stirring half way through the cooking time.

Allow the granola to cool fully before eating. That is, if you can stop yourself from eating it by the handful off the pan. (I can’t!)

This oil free granola tastes amazing with plant based yogurt and fruit. (My favorite brand is So Delicious Unsweetened Coconut Yogurt). It’s also great to just eat from a bowl with plant milk poured on top. Yum!

This granola would also taste great served with my Best Cinnamon Spice Mocha Latte Ever or my Matcha Green Tea Coconut Latte.

oil free vegan granola

Oil Free Vegan Granola

With rich, aromatic apples and cinnamon and crunchy roasted nuts and seeds, this sugar and oil free granola is sweet and delicious and makes a perfect bowl of cereal or yogurt parfait.
5 from 1 vote
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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Breakfast
Cuisine American
Servings 8
Calories 262 kcal

Equipment

  • sheet pan
  • small sauce pan

Ingredients
  

  • 2 cups oats certified gluten free if necessary
  • 1/2 cup walnuts chopped
  • 1/2 cup pumpkin seeds
  • 1/4 cup coconut sugar or 1tablespoon powdered stevia
  • 1/4 cup ground flaxseed
  • 1/4 cup pecans chopped
  • 1/4 cup raisins
  • 1 teaspoon cinnamon
  • 1/2 cup unsweetened applesauce
  • 1/4 cup maple syrup or 1/2 teaspoon liquid stevia
  • 1/4 cup almond butter
  • 1 teaspoon vanilla extract
  • 1/3 cup grated apple

Instructions
 

  • In a large bowl, mix the oats, walnuts, pumpkin seeds, ground flaxseed, coconut sugar or powdered stevia, raisins, and cinnamon.
  • In a small saucepan, mix the applesauce, almond butter, maple syrup or liquid stevia, and vanilla extract. Heat over low heat until liquid and pourable.
  • Pour the liquid ingredients into the dry ingredients and stir until all of the dry ingredients are coated and moist. Add the grated apple and stir.
  • Place a layer of parchment paper on a sheet pan and spread the mixture onto the parchment paper in a thin layer. Bake for 25-30 minutes. Halfway through the cooking time, remove from the oven and gently stir, then place back into the oven.
  • Allow to cool for at least five minutes before eating. Granola is great served in a bowl with plant milk or as part of a plant based yogurt parfait with fruit.

Notes

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Keyword Granola

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