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.

low carb crispbread (vegan, oil free)

low carb crispbread vegan

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

 

I’m absolutely crackers over this low carb crispbread!

When I grabbed a package of crispbread from Trader Joe’s a couple of months ago, it was love at first bite and I knew I had to try and re-create it at home. To be honest, I wasn’t sure if I could do it, but was ecstatic with the results the first time I tried it.

Why all the excitement?

When I cleaned up my diet by going plant-based, one of the interesting “side effects” was a desire to cutting back on my bread consumption. It was something I swore I’d never do (along with going vegan, cutting out added sugars, giving up cheese, eat Brussels sprouts… ), but I  lost interest in eating bread, crackers and any heavily wheat-based foods, except for the rare occasion.

It’s like my body naturally began to recognize the difference between eating foods that are fillers and foods that are fuel.

Buuuut, the one thing I miss about crackers especially, is their perfect snackability for a quick pick-me-up or to satisfy a craving in-between meals.

Which is why I love this low carb crispbread!

It gives you all the benefits of a cracker but without the empty calories and carbs. It’s also incredibly easy to make and I worked the kinks out of the baking process to give you perfectly crispy crispbread every time. (Hint: using a pizza wheel, flat baking sheet and parchment paper.)

 

 

The health benefits:

  • Combined the seeds in this low carb crisp bread give you these nutrients: Omega-3 fatty acids, lignans, calcium, copper, potassium, iron, magnesium, maganese, zinc, folate, phosphorous molybdenum, selenium and vitamins B1, B2, B6, E & K.
  • All of these seeds provide a hearty helping of plant-based protein and fiber
  • Zero oils makes it heart healthier and is easier on the waistline
  • Since the oat bran is whole grain, it’s fuel, not a filler.

 

 

So, go ahead, make a batch! What are you waiting for?!!

 

Oh.

 

The recipe. Right. 😉

low carb crispbread
Prep Time
10 mins
Total Time
40 mins
 

An easy to make snack that is light on the carbs and heavy on the nutritional impact. So you can fuel your body and not just fill it up.

Course: Appetizer, Snack
Keyword: cracker, low carb crispbread, snack, vegan
Ingredients
  • 1/4 cup sesame seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup whole flax seeds
  • 1/4 cup pumpkin seeds
  • 2 tbsp chia seeds
  • 1 tbsp ground flax seed
  • 3/4 cup oat bran
  • 1/4 tsp salt
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/2 cup + 1 tbsp water
Instructions
  1. Preheat oven to 350 degrees F.

  2. Add all dry ingredients to mixing bowl and stir to combine. Add water and mix until everything is evenly moistened. Let it sit for 5 minutes.

  3. Spread a layer of parchment paper over a large baking sheet (a flat one is best vs a jelly roll pan). Spread crispbread mixture over the paper so it's in the middle and down the length of the pan and place another sheet of parchment paper over top (the crispbread mixture should now be "sandwiched" between the parchment).

  4. Using a rolling pin, carefully press and roll the crispbread mixture, pushing it towards the outer edges of the pan until it is very flat and thin and covers most of the pan.

  5. Remover the top layer of parchment and cut the crispbread "dough" into desired cracker sizer (square or rectangle). A pizza wheel is best for this.

  6. Place the baking sheet in the oven for 13 minutes, remove and recut the crackers then turn each over individually to bake the other side. Return to the over for another 13 minutes.

  7. Remove from oven and check each crispbread section for doneness. Depending on your climate and how thinly you rolled the crispbread, you may need to add on additional baking time. The crispbread should be completely dry with only slightly toasted edges. You may need to remove some of the crispbread (usually the pieces from the outer edges) before returning the remaining batch to the oven for additional drying time of 2-3 minutes. If more drying time is needed, return the pan to the oven, turn it off, close the door and let it finish crisping while the oven cools.

 

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.

 

my favorite hot drinks for cold weather + fighting viruses naturally

 

Cold weather and “cold” weather call for hot drinks, don’t they?

So far, we’ve managed to avoid the worst of the flu bug that’s going around and I’m praying it stays that way – or at least doesn’t happen around the time I’m supposed to head to the Dominican Republic on a mission trip with two of my children.

Today I’m sharing three of my favorite hot drinks that are frequently in rotation plus at the end of the post, two of my favorite ways of fighting cold and flu viruses naturally.

 

 

Hot Lemon Ginger Cleansing Tea

For upset stomach or to help with detox, this lemon ginger cleansing tea is refreshing and soothing. I shared the recipe here in this post. Lemon boosts immunity, reduces indigestion and heartburn and soothes nerves. Ginger is inflammatory, encourages circulation and relaxes the intestinal tract which is why it helps with nausea.

 

 

 

Irish or English Breakfast Tea with Cinnamon

I’m a huge tea drinker, thanks to my English roots, and love flavored as well as black teas. But it wasn’t until I visited one of our local bakery and coffee shops that I was reminded that cinnamon with black tea is a rockstar combination. Cinnamon is inflammatory and contains antioxidants and also helps fight diseases and viruses.

There are two ways to make this: If you have loose leaf black tea, add a stick of cinnamon bark with the tea leaves while it is steeping. Or, if you’re using a tea bag, add a few dashes of cinnamon to your mug after removing the tea and stir thoroughly.

 

 

 

Green Matcha Tea

If you’ve never had matcha, it tastes like green tea (which it is!). But I like drinking it for its antioxidant, calming properties, yet it also improve energy and concentration. Occasionally, I’ll add in a splash of lime or lemon juice, but usually drink it straight up.

You can find matcha at Whole Foods or natural foods stores or you can get it here.

 

Besides these hot drinks, my favorite go to products for boosting my immunity and fighting virus are:

  • apple cider vinegar (ACV) Though I’ll occasionally sip a drink of diluted apple cider vinegar, I typically use it for sore throats by gargling with it. It’s most effective when used at the first sign of infection. If you’ve never tried apple cider vinegar before, it’s best to buy organic, raw ACV (Bragg’s is one of the brands I recommend). Cheaper, processed versions don’t have the same healing properties (and I think taste even worse LOL).

 

  • elderberry capsules Similar to ACV, elderberry capsules are best taken at the first sign of illness and are a natural way of boosting the immune system. I get mine through vitacost.com. If you want to see my other favorite products I buy at vitacost, click here to have it sent to your inbox.

 

  • essential oils My number one favorite is Thieves oil by Young Living which I get through a friend and my second favorite is Purification. I use both of these in our diffuser or apply to our skin. Another favorite for congestion is Olbas oil which usually can be found in natural foods stores. It contains a blend of oils including eucalyptus and I put it on our feet to suppress coughing, especially at night.

 

 

his ‘n hers secret ingredient vegan black bean chili

 

Before I adopted a plant-based diet, there were some dishes that I never made with meat. Like pasta sauce (here’s my go to recipe). And chili.

Not sure why, but for some reason, I never liked the addition of meat in these dishes. However, once I went all in on the vegan eating, I knew I had to pay more attention to my protein sources.

 

Let’s pause a minute on this while I clear up the myth that you can’t get “enough” protein on a plant-based diet…

  • First, all plants have protein, though some have more than others (think nuts, legumes, beans, lentils).
  • Secondly, our bodies don’t store protein and will eliminate the excess or turn it into fat.
  • Therefore, there’s absolutely no point in consuming more than your body will use for that day. For example, 1 cup of cooked, chopped chicken has about 43 grams of protein. That’s only 3 grams shy of the recommended daily requirement for the average woman. So unless our lady eats almost nothing else the rest of the day, she’ll be consuming way more protein than is needed.
  • By comparison, I reach a third of my daily requirements with a thoughtful, 100% plant-based breakfast. Combine that with lunch, dinner and snacks, I rarely have an issue meeting my daily requirements unless I’ve skimped on the nuts and beans.

 

Which brings me to this secret-ingredient vegan black bean chili.

 

 

Beans are excellent sources of plant-based protein, but I wanted to dot my protein “i’s” and “t’s” in this dish and add a little more. Plus I wanted to give the appearance that meat was present to appeal to meat eaters. Like my husband.

So what’s the secret ingredient in this secret-ingredient vegan black bean chili? Walnuts! Finely chopping the walnuts with some garlic and onion powders and sage in a food processor or blender makes it look like I’ve added ground meat into my chili. Genius, right?!

But wait, there’s a second secret ingredient too…chocolate!

It may sound weird, but trust me on this. The chocolate tangos with the chili powder to deepen the flavor, plus it’s a superfood that has won many a woman’s heart so of course it needs to go there.

And there you have it. The his ‘n hers secret ingredient vegan black bean chili.

Let’s get cooking!

 

5 from 1 vote
his 'n hers secret ingredient vegan black bean chili
Prep Time
25 mins
Cook Time
1 hr
Total Time
1 hr 25 mins
 

This protein-packed chili has two secret ingredients to appeal both to him and to her.

Course: Entree
Author: Andrea Anderson
Ingredients
  • 3 28 oz cans crushed tomatoes
  • 1 cup water
  • 1/2 cup veggie stock
  • 4.5-6 cups black beans
  • 2 large onion, chopped
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 7-8 large garlic cloves, minced
  • 4 Tbsp chili powder
  • 3 tsp cocoa powder
  • 4 tsp oregano
  • 3 tsp salt
  • 4 tsp cumin
  • 1 cup walnuts
  • 3-4 dashes onion powder
  • 3-4 dashes garlic powder
  • 1-2 dashes ground sage
Instructions
  1. If you're cooking your own black beans, do so according to package directions. I usually soak mine in cold water overnight, rinse then add to a fresh pot of boiling water and boil for about 115-20 minutes. Then I turn off the heat and soak for several more hours.

  2. If you want the walnuts more tender, soak them for 30 minutes in water that been just boiled.

  3. Add the onion, garlic and peppers to a large stock pot along with the veggie stock over high heat. Saute about 5 minutes or until the veggies start to become tender.

  4. Add tomatoes and spices. (Hint: I like using the 1 cup of water to rinse out the cans and add it into the chili pot - it helps prevent waste that way!)

  5. Add cooked beans.

  6. For the walnuts, add to a food processor or blender along with garlic and onion powders and sage and pulse until the walnuts are finely chopped. Then add to the chili.

  7. Bring the chili to a boil over medium-high heat then reduce heat to a simmer and cook for about one hour to let the flavors develop.

Recipe Notes

RECIPE NOTES: This chili tastes even better on the second and third day as the spices work themselves through. It also freezes well!

 

 

 

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

 

 

 

green kiwi smoothie and holiday talk (vegan, dairy free, no added sugar, nut free)

 

 

One of the things I love about eating a low added sugar, plant-based diet is how much lighter it makes me feel on the inside.

I can’t remember the last time I walked away from a meal feeling sluggish and…blah. About the only time that happens is if I step outside my nutrition plan. While I do make occasional exceptions for this, after several years of eating a plant-based, diet I’m naturally motivated to stay on track because my body lets me know it is not. happy. when I don’t. (If you haven’t reached that sweet spot yet and want to, contact me here and we can talk about how, as a coach, I can help you with that).

Cue the holidays.

It’s a hard time of year, right? Especially if you’ve made a commitment to change your diet or stick to the one you’ve been on. Suddenly you’re faced with several weeks of get togethers, parties and dinners filled with decadent, indulgent foods which typically don’t exactly fit in the “good for you” category, plus an onslaught of desserts that pop up everywhere. Even eating a 100% plant-based diet doesn’t automatically mean you’re immune.

So, what to do?

While I can’t answer that for you specifically, I can tell you what’s worked for me for almost five years now. Happy dance. I’m sharing my secrets here in my “Holiday Survival Hacks for Healthy Eating” guide.

And for one of those tips, you’ll want this recipe for my green kiwi smoothie. It’s refreshing, quick and easy to make with only three ingredients. Now, that’s a cause for celebration!

 

green kiwi smoothie

Simple to make and so refreshing with only three whole foods ingredients.

Course: Beverage
Servings: 1
Author: Andrea Anderson
Ingredients
  • 4 kiwis, per person
  • 1/4 just-ripe banana
  • small handful organic spinach, destemmed
Instructions
  1. Peel two of the kiwis, slice and place in the freezer. Do the same for the banana. Let freeze for 30 minutes to one hour.

  2. Remove kiwis and banana from the freezer and add to a blender along with the remaining kiwis and spinach. Blend until smooth and all ingredients are thoroughly combined. Consume immediately.

 

 

 

 

 

 

 

 

 

mini pumpkin pie-lets …updated (vegan, dairy free)

As I was cooking for Thanksgiving last week, I discovered a bit of an oops in this recipe for mini pumpkin pie-lets. Originally, I posted that the recipe made 12 pie-lets, when really, it makes about 36. I have no idea what I was thinking when I wrote up the original. Total face palm.

Hint: if you want more than a little pastry leftover to make these, then make two dozen mini pumpkin pie-lets and eat the leftover filling like pumpkin mousse.

I updated the recipe in the original post plus made a slight tweak to the spices because I can’t help it…I’m always experimenting! I found that I liked a little more of each spice compared to the portions I initially wrote down. I’m re-sharing the updated recipe here too.

If you want a little more behind-the-scenes details on how my Thanksgiving prep went (including why I felt like a total failure), I’m sharing that with my newsletter insider crew. If you want to get on that list so you never miss a recipe and have direct access to tips and stories I only share there, you can do that by signing up here.

Now for that updates mini pumpkin pies recipe…

 

pumpkin pie-lets with maple coconut whip
Prep Time
30 mins
Cook Time
12 mins
Total Time
42 mins
 

Made mostly added-sugar free, these mini pumpkin pies are a vegan twist on a traditional holiday recipe.

Course: Dessert
Servings: 36 mini pumpkin pies
Ingredients
For the crust:
  • 2.5 cups spelt flour
  • 1 tsp salt
  • 3/4 cup vegan buttery spread, chilled
  • 1/2-2/3 cup ice water
For the filling:
  • 1 15 oz can pumpkin puree
  • 1 cup full fat coconut milk
  • 3/4 cup date paste
  • 1/2 small just ripe banana
  • 3/4 tsp cinnamon
  • scant 1/2 tsp nutmeg
  • scant 1/2 tsp ginger
  • scant 1/4 tsp cloves
  • 4 scoops 100% pure stevia
  • 1 tsp vanilla
For the maple coconut whip:
  • 1 15-oz can full fat coconut milk
  • 2 tsp pure maple syrup or 1/2 scoop stevia
  • 1/2 tsp vanilla
Instructions
For the crust:
  1. For best results, chill the bowl, pastry blender, utensils and all ingredients for at least 30 minutes.

  2. In a medium bowl, stir together flour and salt, then use the pastry blender to cut in the butter until tiny pea-sized balls begin to form. Gradually stir in a 1/2 cup of the ice water using a metal spoon. Add more water as needed until the pastry begins to form the shape of a ball.

  3. Chill in the fridge for 30 minutes. Before rolling out, divide the dough in half.

  4. Remove half of the dough from the fridge and on a lightly floured surface, roll out the dough to 1/8"-1"4 thickness. Use the lid of a wide-mouth mason jar to trace out circles for the individual pie crusts. It's best to start around the edges of the crust and then trace out the circles on the inside to maximize the use of your crust. Put scraps aside in the fridge and roll out the other half of the dough, then use remaining scraps and re-roll.

  5. Place each crust into a mini cupcake/tart pan and gently form the crust to the inside of each cup. Prick the bottom of each pie crust several times with a fork, then line top of pan with a double thickness of foil before placing in a 450 degree F oven for 8 minutes. Remove foil and bake for an additional 4-6 minutes or until pastry is golden brown.

  6. Remove from oven and remove each shell to cool on a cooling rack. Store in an airtight container or freeze in a sturdy freezer-friendly container until ready to use.

For the filling:
  1. Add all ingredients to a food processor or high speed blender and mix until thoroughly combined. I find it helps to blend for several minutes, let it rest for a few minutes and then give it a final blending for an additional 1-2 minutes.

  2. If not filling the mini pie shells immediately, store filling in an air tight container in the fridge.

For the maple coconut whip:
  1. Chill the can of full fat coconut milk in the fridge overnight to have the cream set. Open the can and carefully drain off the liquid/remove the cream from the can.

  2. Place the cream in mixing bowl and add the maple syrup or stevia and the vanilla. Use a set of beaters or hand whisk to whip up the cream. The coconut whip can be made one day ahead of time, but you'll need to repeat the whipping process before serving.

To assemble the pie-lets:
  1. Spoon the pumpkin pie filling into each pie shell. Top with a dollop of maple coconut whip and a dash of nutmeg.

Recipe Notes

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.

 

 

 

 

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

  • Click here for my favorite food processor
  • Date paste: I usually buy mine at a local Mediterranean/middle eastern store. If you don’t have one near by, you can make your own using Medjool dates (see Recipe Notes) Happily, Aldi has been carrying Medjool dates lately, but you can also find them here.
  • I got my organic spelt flour (GMO free!) from the bulk section at Whole Foods, or you can find it here.
  • Pure stevia: It’s critical to use 100% pure stevia with no additives or fillers (see this post). I get mine at Trader Joe’s, but try the NOW BetterSteviaâ„¢ Organic Zero Calorie Powdered Sweetener — 1 oz brand here. Even though it appears pricey, a little goes a looong way, and my container lasted me for several years! This link will save you $5 on your order…comment or message me if you want to know which products I stock up on to get the free shipping
  • I’ve found the full-fat coconut milk at Whole Foods doesn’t set well and not all brands do. Thai Kitchen is one brand, however, that has pretty reliably set for me. You can get it here if you can’t find it in the Asian section of your local grocery store.

jam roll (vegan, added sugar free, nut free)

 

Growing up, I always knew pie meant one thing…jam roll.

I’m not sure where the tradition started, but I remember my English grandmother and my mom making them  – often using strawberry or raspberry jam as the filling. It’s a completely genius way to use up scraps of pastry left over from pastry making and there’s something so right about warm jam between a crispy layer of pastry.

Here’s how it’s done.

 

 

1. Reform your pastry scraps into a ball and roll out to 1/8″-1/4″ thick.

2. Spread a thin layer of jam over the pastry bringing it almost to the edges. To keep it added sugar free, use only jam made with 100% fruit. I used Crofter’s wild blueberry jam here.

3. Fold one of the long side over to the middle.

4. Repeat with the other long side.

5. Then fold both short ends over and press to seal.

6. Place on a baking sheet and bake in a 350 degree F oven for about 20-25 minutes or until the pastry is a light golden brown.

7. Let the jam roll cool slightly before slicing and serving…preferably with a cup of tea.

 

I would love to hear back from you on this…have you made jam rolls from left over pastry scraps before? Or do you have another brilliant method that’s become a tradition in your family? Tell us in the comments!

 

 

mini pumpkin pies with maple coconut whip (vegan, dairy free, nut free, added sugar free option)

 

Aren’t these the cutest? Teeny pumpkin pies just waiting to be popped into your mouth. Pumpkin pie made without any added sugars and allowing only a hint of it in the coconut whip.

Funny thing, though, until I came up with this recipe, I wasn’t a pumpkin pie fan. Never baked one. Never wanted to. It’s a texture thing.

With this recipe, the texture (thankfully) changes by pulling out the milk, eggs and sugar and replacing it with whole fruits. It also keeps the filling added sugar free which means you’re never going to regret that “one last piece.” So, yay, for a healthy makeover too!

 

 

Besides those two pumpkin pie victories, I think my biggest cause for celebration was the pastry crust. As I shared here, I’m normally a crisp person because of my pie crust struggles. But this crust came together beautifully with the combination of whole grain spelt flour and Earth Balance vegan buttery spread, plus keeping everything chilled. (BTW you’ll definitely want to come back here early Wednesday for a recipe idea using leftover pie crust dough.)

You could easily bake the pumpkin pie shells ahead of time – even freeze them a few weeks in advance – and the filling is perfect for making a day or two ahead of time to let the flavors of the spices fully develop. My personal preference is to let each person add their own dollop of coconut whip along with a dash of nutmeg, or leave it off completely.

 

pumpkin pie-lets with maple coconut whip
Prep Time
30 mins
Cook Time
12 mins
Total Time
42 mins
 

Made mostly added-sugar free, these mini pumpkin pies are a vegan twist on a traditional holiday recipe.

Course: Dessert
Servings: 36 mini pumpkin pies
Ingredients
For the crust:
  • 2.5 cups spelt flour
  • 1 tsp salt
  • 3/4 cup vegan buttery spread, chilled
  • 1/2-2/3 cup ice water
For the filling:
  • 1 15 oz can pumpkin puree
  • 1 cup full fat coconut milk
  • 3/4 cup date paste
  • 1/2 small just ripe banana
  • 3/4 tsp cinnamon
  • scant 1/2 tsp nutmeg
  • scant 1/2 tsp ginger
  • scant 1/4 tsp cloves
  • 4 scoops 100% pure stevia
  • 1 tsp vanilla
For the maple coconut whip:
  • 1 15-oz can full fat coconut milk
  • 2 tsp pure maple syrup or 1/2 scoop stevia
  • 1/2 tsp vanilla
Instructions
For the crust:
  1. For best results, chill the bowl, pastry blender, utensils and all ingredients for at least 30 minutes.

  2. In a medium bowl, stir together flour and salt, then use the pastry blender to cut in the butter until tiny pea-sized balls begin to form. Gradually stir in a 1/2 cup of the ice water using a metal spoon. Add more water as needed until the pastry begins to form the shape of a ball.

  3. Chill in the fridge for 30 minutes. Before rolling out, divide the dough in half.

  4. Remove half of the dough from the fridge and on a lightly floured surface, roll out the dough to 1/8"-1"4 thickness. Use the lid of a wide-mouth mason jar to trace out circles for the individual pie crusts. It's best to start around the edges of the crust and then trace out the circles on the inside to maximize the use of your crust. Put scraps aside in the fridge and roll out the other half of the dough, then use remaining scraps and re-roll.

  5. Place each crust into a mini cupcake/tart pan and gently form the crust to the inside of each cup. Prick the bottom of each pie crust several times with a fork, then line top of pan with a double thickness of foil before placing in a 450 degree F oven for 8 minutes. Remove foil and bake for an additional 4-6 minutes or until pastry is golden brown.

  6. Remove from oven and remove each shell to cool on a cooling rack. Store in an airtight container or freeze in a sturdy freezer-friendly container until ready to use.

For the filling:
  1. Add all ingredients to a food processor or high speed blender and mix until thoroughly combined. I find it helps to blend for several minutes, let it rest for a few minutes and then give it a final blending for an additional 1-2 minutes.

  2. If not filling the mini pie shells immediately, store filling in an air tight container in the fridge.

For the maple coconut whip:
  1. Chill the can of full fat coconut milk in the fridge overnight to have the cream set. Open the can and carefully drain off the liquid/remove the cream from the can.

  2. Place the cream in mixing bowl and add the maple syrup or stevia and the vanilla. Use a set of beaters or hand whisk to whip up the cream. The coconut whip can be made one day ahead of time, but you'll need to repeat the whipping process before serving.

To assemble the pie-lets:
  1. Spoon the pumpkin pie filling into each pie shell. Top with a dollop of maple coconut whip and a dash of nutmeg.

Recipe Notes

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.

 

 

 

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

  • Click here for my favorite food processor
  • Date paste: I usually buy mine at a local Mediterranean/middle eastern store. If you don’t have one near by, you can make your own using Medjool dates (see Recipe Notes) Happily, Aldi has been carrying Medjool dates lately, but you can also find them here.
  • I got my organic spelt flour (GMO free!) from the bulk section at Whole Foods, or you can find it here.
  • Pure stevia: It’s critical to use 100% pure stevia with no additives or fillers (see this post). I get mine at Trader Joe’s, but try the NOW BetterSteviaâ„¢ Organic Zero Calorie Powdered Sweetener — 1 oz brand here. Even though it appears pricey, a little goes a looong way, and my container lasted me for several years! This link will save you $5 on your order…comment or message me if you want to know which products I stock up on to get the free shipping
  • I’ve found the full-fat coconut milk at Whole Foods doesn’t set well and not all brands do. Thai Kitchen is one brand, however, that has pretty reliably set for me. You can get it here if you can’t find it in the Asian section of your local grocery store.

 

 

thanksgiving recipe roundup (vegan, plant-based)

I cannot believe Thanksgiving is one week away!! How did that happen?!

If you’re new(ish) to a plant-based/vegan diet, I’m guessing Thanksgiving can feel rather…intimidating. After all, the main feature of this holiday meal is the turkey. (Can you even hear “Thanksgiving” without picturing the turkey? I can’t!) And holidays usually mean eating with people who probably aren’t eating the way you at best or make you feel looney tunes for choosing a different diet altogether.

But I’m here to encourage you that Thanksgiving – and all other holiday meals – can still be looked forward to and even give you chance to share how amazing a vegan diet can be! After all the turkey is only one part of the meal…the rest is a delightful array of sides which let the veggies we love shine.

So let’s get on with the roundup, shall we? #inspirationloading

 

Lentil Walnut Mushroom Balls by Oh She Glows

Hands down this is my favorite dish that I look forward to every year. I use it as my “main” dish and love it because it reminds me of stuffing. I usually make a batch for Canadian Thanksgiving in October and have enough to last me until Christmas (since I’m the only one who isn’t eating the turkey).

photo credit: oh she glows

 

 

Classic Vegan Stuffing by Raepublic

Confession: the stuffing is the one part of this meal I do eat even though it’s been cooked in the turkey. Shocking, I know. But I eat a vegan diet for health reasons, not strictly for animal rights, and it’s a rare indulgence. If you’re eating strictly vegan, however, give this stuffing recipe a try.

photo credit: raepublic

 

 

Vegan Porchini Mushroom Gravy by Veganosity

I’m still working on a vegan gravy recipe that hits the spot. This one looks divine.

photo credit: veganosity

 

 

Easy Biscuit Recipe by Whole New Mom

Anytime you can squeeze “easy” into a labor-intensive meal is a win! Plus this one is made from whole grains and can easily be made 100% plant-based by using dairy free milk.

photo credit: whole new mom

 

 

Fresh Cranberry Apple Relish by Veggies Save the Day

I love this twist on traditional cranberry sauce which usually is loaded with added sugars – it wins be over by relying on the natural sweetness found in the apples and dates.

photo credit: veggies save the day

 

Jeweled Sweet Potatoes

These are my favorite side dish that I’ve added as a “must have” to my holiday menu. They even eat like dessert!

 

 

Savory Stuffed Butternut Squash by Emilie Eats

Usually, I prepare my squash simply with just a little Earth Balance butter and cinnamon, but if you’re up for a twist on the traditional, give this recipe a try. It could stand in for a main dish as well!

photo credit: emilie eats

 

 

Apple Cabbage Slaw with Apple Cinnamon Dressing

This is my new favorite salad because it’s so refreshing! A perfect contrast to the heavier dishes and spotlights how tasty clean eating can be. It’s one of the bonus recipes included in the Fall edition of my Perk Up Your Pantry recipe ebook, which you can get here.

 

 

 

Fall Brussels Sprouts Quinoa Salad by Emilie Eats

I love the looks of this “meatier” salad and all of the fall colors in one dish!

photo credit: emilie eats

 

 

Easier-than-pie Apple Crisp

With all the work you put into the main meal, having an easy dessert recipe in your hip pocket is a must. Bonus: you can make the filling and topping separately up to several days ahead of time!

 

 

Vegan Pumpkin Caramels by Minimalist Baker

Here’s one way to spin dessert if you want to break away from the traditional pie. No added sugar, of course!

photo credit: minimalist baker

 

 

Pumpkin Pie-lets with Maple Coconut Whip

Although I was never a pumpkin pie fan (it’s a texture thing), I do love this vegan spin on a Thanksgiving staple. The pie-lets are free of added sugar and the coconut whip has only a teensy amount. These are coming at you Monday here on the blog…stay tuned!