raw fruit crisp (vegan, no sugar)

raw vegan fruit crisp

(Printable version of this recipe are near the end of the post. This post contains affiliate links which help fund this blog but at no cost to you.)

 

Last week, I shared one of my favorite go to recipes: raw granola. This week, I’m sharing one of my favorite ways to eat it, especially as a snack.

When you first “give up” eating certain foods, it can be hard not to lament all the foods you loved to eat B.D.C. (before the diet change). Like traditional fruit crisp.

While I’ve never been much of a pie person, I always adored crisp because of the topping. With added sugars (mostly) out of the picture, however, the traditional topping for crisp was no longer an option because it’s loaded with brown sugar.

Thankfully, I discovered this raw granola makes an excellent substitute. The dates for the brown sugar and the pecans add buttery crunchy notes. No need to find a sub for the oats, unless you need ones that are certified gluten free.

 

vegan raw granola

 

The “recipe” for this raw fruit crisp is simple:

  • one piece of raw fruit per person (e.g. apples, pears, peaches) or an individual serving size of berries per person
  • dashes of cinnamon
  • a few sprinkles of the raw granola

 

Besides the health benefits of eating raw fruit, another thing I love about this raw fruit crisp is that it’s more economical. LOL Whenever I make a cooked fruit crisp (apple, for example), I always use much more fruit than if I leave the fruit uncooked because the water evaporates as it cooks down. And with several hungry mouths to feed, ones that particularly love dessert, anything I can do to stretch our food budget is a bonus.

 

And here’s the printable version of the recipe for you:

Raw Fruit Crisp
Prep Time
5 mins
 

Simple to prepare and excellent as a snack or dessert, this raw fruit crisp contains only five ingredients!

Course: Dessert, Snack
Keyword: easy vegan dessert recipe, raw vegan fruit crisp
Servings: 1 per person
Author: Andrea Anderson
Ingredients
  • 1 piece/serving raw fruit (e.g. apples, pears, peaches, berries, cherries)
  • dashes cinnamon
  • 3/4 cup date paste*
  • 1 cup pecans
  • 1 cup whole rolled oats gluten free if needed, organic is best
Instructions
  1. Add all ingredients for the raw granola to a food processor or blender and blend until it becomes crumbly. Don't overmix or the pecans will release their oils. Can be stored in an airtight jar in the fridge for a couple weeks.

  2. Prepare fruit as needed (e.g. washing it, slicing/dicing) and add to an individual serving bowl along. Sprinkle cinnamon over top and add topping.

Recipe Notes

*If you can't find date paste, you can make your own by soaking 3/4 cup of Medjool dates in warm water for 1-2 hours and then blending until smooth. In this case, it's best to buy Medjool dates with the pits still in them and simply remove the pits just before using. See post on why I prefer using date paste.

warming indian mulligatawny soup (vegan, dairy free, oil free, no added sugar, gluten free)

As someone who prefers to use medication as an absolute last resort, I’m always on the lookout for food and recipes that give the body a fighting chance against infection before medication is needed.

And this warming Indian mulligatawny soup is just what the homeopathic doctor ordered.

Chock full of spices, vegetables and a kick of plant-based protein from red lentils, this soup comes together easily even if the ingredient list looks intimidating. Actually, it’s exactly because of all these ingredients (which are mostly spices) that makes this soup an excellent meal especially during cold and flu season.

For example:

  • Ginger strengthens the immune system, helps with digestion and helps with respiratory health
  • Turmeric and cinnamon are antioxidants and anti inflammatory
  • Cardamon helps with digestion problems
  • Thyme soothes sore throats and coughs and also helps with digestion

 

 

One of the reasons I also love this soup is that it’s one of the few soup recipes my husband also enjoys.  Without meats and cheese, he jokingly refers to most soups as “tea with vegetables” i.e. they don’t feel filling enough. The kids, on the other hand give it a mixed review. LOL

This warming Indian mulligatawny soup is a plant-based and oil-free version of a recipe from The Wanderlust Kitchen and I’m grateful for the friend who passed it along. While the rice isn’t strictly necessary, it rounds out the recipe as a hearty meal. Quinoa would also work well as substitute.

 

warming indian mulligatawny soup
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins
 
Course: Entree, Soup
Cuisine: Indian
Servings: 6
Author: Andrea Anderson
Ingredients
  • 1 yellow onion, chopped fine
  • 1 carrot
  • 4 garlic cloves, minced
  • 2 small apples, diced
  • 1 14.5 can diced tomatoes
  • 1 lime, juiced
  • 1 tsp powdered ginger
  • 1.5 T curry powder
  • 1.5 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp cinnamon
  • 3/4 tsp turmeric
  • 1/4 tsp cardamom
  • 1 tsp thyme
  • 1 tsp salt
  • freshly ground pepper
  • 3 cups water
  • 1/2 cup red lentils, uncooked
  • 1 14 oz can full fat coconut milk
  • 1/4 cup fresh cilatro, chopped
Instructions
  1. Add a little water to cover the bottom of a large soup or stock pot and saute the onions, garlic and carrots over medium-high heat for about 5 minutes. Add remaining ingredients except the fresh cilantro and bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are cooked thoroughly.

  2. Add fresh cilantro and serve over rice or quinoa if desired.

 

apple cabbage slaw with apple cinnamon dressing (vegan, raw, paleo, gluten free, no added sugar)

In the apple vs. pumpkin debate, I fall in with the apple crowd.

What about you?

It’s been a great year for apples here in Northeast Ohio…especially the organic red apples we’ve been enjoying from my parent’s neighbors. Which got me brainstorming ideas for a fresh fall apple-based salad…

Voila! Apple cabbage slaw with apple cinnamon dressing.

I can eat it like candy.

My favorite thing? I can’t decide. It’s a toss up its crunchy sweetness (but without any added sugar!) or being the perfect balance to the heavier comfort food dishes because the apple cinnamon dressing is free of heavier oils found in traditional coleslaw.

 

The apple cabbage slaw recipe is one of the three bonus recipes included in the the Perk Up Your Pantry – Fall edition recipe ebook and also includes:

  • 5 essential sauce recipes
  • 5 essential snack recipes
  • 5 easy main dish recipes
  • 3 fall-inspired bonus recipes
  • A shopping list of all ingredients

PLUS you’ll receive two bonus items: a meal prep tip sheet and a meal plan tip sheet which includes a suggested meal plan featuring the recipe in the Fall Perk Up Your Pantry recipe book. All for only $8! Click here to buy it now.

 

And in case you fall on the pumpkin-side of things, I’ll have a pumpkin-inspired recipe for you later this week.

snack to school week: apples + date caramel (vegan, no added sugar)

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The other week I shared this recipe for date caramel. This week, I’m sharing it again; this time with the quintessential back to school fruit: apples.

My personal favorites are granny smiths because their tartness is a perfect complement to the natural sweetness of the date caramel. Organic apples are best since conventional apples rank #4 on the Environmental Working Group’s Dirty Dozen list. (Hint: to have quick access to this list, download their Dirty Dozen app to your phone!)

And on that sweetness…there is no added sugar in this date caramel. It’s sweetened entirely by the sugars which naturally occur in the dried Medjool dates (which are the best choice for this recipe).

Funnily enough though, my youngest thought it was “too sweet.” I’m still scratching my head over this one since he happily eats candy and drinks pop whenever he can despite my best efforts to squash that. LOL Which just goes to show even “kid friendly” recipes aren’t foolproof as I shared on Day One of Snack to School Week.

I love this recipe because its:

  • easy to prepare
  • fun
  • packed full of nutrients
  • smooth and creamy
  • a better way to appease that sweet tooth
  • versatile

If you’re sending the apples to school, try squeezing a little lemon juice over them to keep them from turning brown.

Only one more day to go in the 2017 edition of Snack to School Week. Come back tomorrow for my roundup of other amazing school snack ideas!

Date Caramel
Prep Time
10 mins
 

Rich and creamy and loaded with nutrients and plant-protein, this date caramel easily comes together to satisfy your sweet tooth, but without giving you a sugar crash.

Course: Dessert, Snack
Ingredients
  • 1/3 cup almond butter
  • 6-8 Medjool dates
  • 2 tsp coconut oil
  • 1/2 tsp (scant) salt
  • 3/4 cup unsweetened vanilla almond milk
Instructions
  1. Pit the dates and then add all ingredients to a food processor or high speed blender. Blend until the mixture becomes smooth and creamy, adjusting salt to taste. For a thinner sauce, add more almond milk.

Recipe Notes

Store in an airtight jar in the fridge.

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • Click here for my favorite food processor
  • I usually buy my almond butter from Trader Joe’s, but click here for another option.
  • Happily, Aldi has been carrying Medjool dates lately, but you can also find them here.