oil free vegan

Wholesome, oil-free, 7-ingredient vegan breakfast bars made from strawberries, bananas, oats, maple syrup and almonds. Gluten-free with certified GF oats. Simple and delicious any time of day! Try with different fruits and nuts.

Oil-Free Strawberry Banana Breakfast Bars

bananas

maple syrup

vanilla

¼ tsp fine sea salt

oats

oat flour

tsp baking powder

strawberries (about 8

Tbsp almonds

Tbsp raw coconut butter

milk

almond extract

Preheat oven to 350 degrees F, and line an 8x8 baking pan with parchment.

Place the bananas in a mixing bowl and mash/squish them using your hands or a fork. Add the maple syrup, almond extract, and salt to the bowl and stir to combine.

Add the oats, oat flour, and baking powder to the bowl and stir to combine.

Spoon about ⅔ of the batter into the prepared pan, enough to fully cover the bottom. Distribute the strawberries around the pan, and dollop the remaining batter evenly around the pan on top of the strawberries. Many of the strawberries should stil be visible. Lightly press the batter down to flatten.

Sprinkle with sliced almonds, and bake for 27 to 30 minutes. Allow to cool 10 to 15 minutes. Use the parchment to remove from the pan and slice into 9 bars.

Melt 1 tablespoon coconut butter in a mug. Add the milk, maple syrup, and extract and stir until smooth. Drizzle onto cooled bars.

For the optional glaze:

A super simple recipe for DELICIOUS, oil free refried beans that you can whip up in just 25 minutes.

Oil Free Refried Beans

vegetable broth

onion

garlic (minced)

chili powder

smoked paprika

cumin

pinto beans (cooked

cilantro

lime juice

Add the four tablespoons of broth to a large skillet with the diced onion. Sauté until soft, approx. 4-5 minutes, adding more broth or water, if needed to prevent sticking.

Then add the garlic and the spices, mix well and cook another 30 seconds.

Next, add the pinto beans and the remaining 3/4 cup of broth to the pan and simmer for 5 minutes, until the liquid is mostly reduced. Turn off the heat and use a potato masher to mash most of the beans.

Now add the cilantro, and lime juice, and mix well. Taste for salt and add if needed. (This will depend on the saltiness of your broth.)

Use in dishes like burritos, tacos, fajitas, and more!

5-ingredient grain-free, vegan, oil-free and paleo breakfast cookies made with 100% flax (no other flours or meals)! They are crispy, chewy, nutty, and made with ease in a muffin tin. A keto option is available, too!

100% Flax Breakfast Cookies {grain-free, vegan, oil-free, paleo, keto option}

(125 mL) unsweetened natural nut butter (e.g., almond, cashew, peanut)

(75 mL) nondairy milk (I used almond milk)

vanilla extract

cinnamon

(80 g) flaxseed meal

(100 g) raisins (omit

Preheat the oven to 325°F (160°C). Grease or...

Preheat the oven to 325°F (160°C). Grease or spray the cups of a 12-cup muffin pan with nonstick cooking spray.

In a medium bowl, combine the nut butter,...

In a medium bowl, combine the nut butter, maple syrup, milk, optional vanilla and cinnamon, until blended. Stir in the flaxseed meal and raisins until combined.

Evenly divide batter into prepared muffin cups.

Bake in preheated oven for 18 to 22...

Bake in preheated oven for 18 to 22 minutes, until golden brown, the surface of the cookies appears dry, and the centers feel just firm to the touch.

Let cool in pan on a wire rack...

Let cool in pan on a wire rack for 10 minutes. Run knife around edges to loosen, then remove and place on rack to cool completely.

Soft vegan banana oat cookies with have an old-fashioned taste but a healthy, modern profile. Easy-to-make with ingredients you have on hand, they are gluten-free, oil-free, and perfect for sweet treats, snacks, breakfasts or workout fuel.

Soft Vegan Banana Oat Cookies (Oil-free, GF)

(250 mL) mashed very ripe bananas

coconut sugar

(5 mL) vanilla extract

(175 g) rolled oats (certified gluten-free, as needed)

baking powder

fine sea salt

Preheat the oven to 350F (175C). Line a...

Preheat the oven to 350F (175C). Line a baking sheet with parchment paper.

In a large mixing bowl, stir the mashed...

In a large mixing bowl, stir the mashed bananas, nut butter, coconut sugar, and vanilla until blended and smooth.

In a food processor or high-speed blender, process...

In a food processor or high-speed blender, process the oats until they resemble a fine flour. Add the baking powder, cinnamon and salt; pulse to combine.

Add the flour mixture to the banana mixture,...

Add the flour mixture to the banana mixture, stirring until completely blended.

Drop by heaping tablespoons (I use a medium...

Drop by heaping tablespoons (I use a medium cookie scoop) on the prepared baking sheet, spacing 2 inches apart.

Bake in the preheated oven for 9 to...

Bake in the preheated oven for 9 to 10 minutes until golden brown, puffed and just set at the centers.

Remove from the oven transfer the cookies to...

Remove from the oven transfer the cookies to a cooling rack. Cool completely.

This fast & easy Italian white bean soup is cozy, comforting & delicious! It is also vegan, oil-free, high in protein, & super frugal.

Italian White Bean Soup {vegan, oil-free, high protein}

(60 mL) water

large onion, chopped (about 1.5 cups)

carrots (about 2 large carrots)

celery, chopped (about 2/3 cup)

Italian herb seasoning

garlic powder

fine sea salt (more

black pepper (more

(1.5 L) water

(100 g) packed spinach leaves

In a large soup pan, bring the 1/4...

In a large soup pan, bring the 1/4 cup water to a boil over medium-high heat. Add the onion, carrots and celery. Cook and stir for 7 to 8 minutes until the vegetables are softened.

Add the herbs, garlic powder, salt and pepper...

Add the herbs, garlic powder, salt and pepper to the pan. Cook and stir for 1 minute longer.

Add the 6 cups of water and all...

Add the 6 cups of water and all but 1 cup of the beans. Mash the reserved cup of beans and add to the soup.

Bring the soup to a boil. Reduce heat...

Bring the soup to a boil. Reduce heat and simmer, uncovered, for 15 to 20 minutes. Add the spinach leaves and stir for 1 to 2 minutes until wilted. Taste the soup and adjust the seasonings, as desired. Serve!

Easy oil-free baked falafel, made in a muffin tin for crispy edges! Made with canned chickpeas, it is also naturally vegan &amp; gluten-free.

Easy Oil-Free Baked Falafel (vegan, GF)

(33 g) rolled oats (certified GF, as needed)

(packed) parsley

garlic,

chickpeas,

tahini (see notes for options)

lemon juice

cayenne pepper

Preheat oven to 375F (190 C). Grease all...

Preheat oven to 375F (190 C). Grease all 12 cups of a standard muffin tin.

In a food processor, process oats, parsley and...

In a food processor, process oats, parsley and garlic until very finely chopped. Add the drained chickpeas, tahini, lemon juice, cumin, salt and (optional) cayenne. Pulse until grainy/pasty but do not puree. Scrape down sides of bowl.

Shape the mixture into 12 equal patties (roughly...

Shape the mixture into 12 equal patties (roughly 3 tablespoons per patty); place in prepared cups.

Bake in preheated oven for 20 minutes. Remove...

Bake in preheated oven for 20 minutes. Remove tin and, using a butter knife, flip over each patty (it's very easy, and quick). Return tin to oven and bake for 10 minutes longer until falafel are golden brown.

Let cool in tin on a wire rack...

Let cool in tin on a wire rack for 5 to 10 minutes. then flip out onto rack. Serve warm or room temperature.

Power up your breakfasts and snacks with my super-easy, 2-ingredient vegan banana bars! They are oil-free, gluten-free, &amp; customizable.

2-ingredient Vegan Banana Bars (oil-free, GF)

banana (about 5 to 6 large)

(300 g) rolled oats (certified GF, as needed)

salt

Preheat the oven to 400F (200C). Generously spray...

Preheat the oven to 400F (200C). Generously spray a 9-inch square pan with nonstick cooking spray.

In a large bowl, finely mash the bananas....

In a large bowl, finely mash the bananas. Add the oats (and any other flavor enhancements, like salt, vanilla, sweetener). Let the dough stand for 15 minutes while the oven preheats.

Stir in any optional mix-ins, if using. Spread...

Stir in any optional mix-ins, if using. Spread the batter into the prepared pan, smoothing the top.

Bake in the preheated oven for 19 to...

Bake in the preheated oven for 19 to 24 minutes until golden brown and the center is set.

Cool completley in the pan. Remove the bars...

Cool completley in the pan. Remove the bars from the pan and cut into 8 big bars.

So satisfying and flavorful, this Plant Based Burrito Bowl makes for a fun Tex-Mex twist on Taco Tuesday (or enjoy any night of the week)! Set up a build-your-own bar for the whole fam, or prep most of the components in advance for meal prep and enjoy easy meals all week long. This vegan burrito bowl is loaded with all the goodies like rice, beans, fajitas, the best corn-pico ever, nacho cheese sauce, sour cream, low fat guac, and tons of lettuce for an incredible and unforgettable meal.

Plant Based Burrito Bowl

Cups

Batch Spiced Black Beans, (see below)

Batch Fajita Veggies, (see below)

Batch

Cup Edamame Guacamole, (or more

Cup Plant Based Nacho Cheese Sauce,

Cup Tofu Sour Cream, (or more to taste (see below))

Garnishes, optional, (such as cilantro, Cholula

1½ Cups No-Salt-Added Black Beans, (don't drain liquid, see Notes section below)

½ Teaspoon Ground Cumin

½ Teaspoon Chili Powder

½ Teaspoon Granulated Onion

½ Teaspoon Granulated Garlic

Lime

Peppers

Ounces Baby Bella Mushrooms,

¼ Teaspoon Fresh Cracked Black Pepper

½ Medium White Onion, (finely diced)

corn

Large Jalapeño, (finely minced (remove seeds and veins for less heat), more or less to taste)

Ounces Silken Tofu, (see Notes section below for substitutions)

Lemon

Tablespoon Yellow

Prep: Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius) and line a large baking tray (half sheet size which is 18 x 13 inches) with a silicone baking mat or parchment paper.

Make the Fajita Veggies: Add the sliced peppers, red onions, and mushrooms to the lined baking tray. If you&#39;d like, season with a half teaspoon each ground cumin, chili powder, granulated garlic, and fresh cracked black pepper (or use whatever seasonings you like). Mix well with your hands or a set of tongs. Bake for 30 minutes, using the tongs to stir the veggies halfway through. Set aside to cool when cooked.

Make the Spiced Black Beans: Heat a small nonstick pot over medium heat. If you have no-salt-added black beans (or cooked them from scratch OR if you don&#39;t care about sodium and just have regular black beans), you can add the full can (liquid and all) to the pot. Add a half teaspoon each ground cumin, chili powder, dried oregano, granulated onion, granulated garlic, or whatever seasonings you&#39;d like. If you want, add 1-2 teaspoons of dulse flakes for saltiness. You could alternatively add salt to taste or you could add thinned miso (1 teaspoon yellow or white miso paste to 3 teaspoons warm water) when the beans are done cooking and off the heat. Bring the beans to a low boil, then reduce to a simmer for 6-10 minutes or until they&#39;re thickened to your liking. Remove from heat. Just before serving, add the 2 tablespoons of lime juice if you like.

Make the Tofu Sour Cream: Add the silken tofu, lemon juice, and miso paste to the blender. Blend until smooth. Taste and adjust if needed. Store in the refrigerator until ready to use (it will last for up to 5 days in the fridge).

Make the Plant Based Nacho Cheese Sauce: If you haven&#39;t made this yet, you can make it now (and you don&#39;t even need to clean out the blender!). Add all the ingredients and blend until smooth. Taste and adjust if needed.

Make the Edamame Guacamole: Like the previous two sauces, this ingredient can be made well in advance. I prefer to do that since I think it&#39;s better cold. But if you haven&#39;t made it yet, hop on over to my Edamame Guacamole recipe and whip it up in just 5 minutes.

Make the Corn Pico de Gallo: Add the diced tomatoes, diced white onion, minced jalapeño, thawed corn, and lime juice to a large bowl. Stir and taste. Adjust if needed. Feel free to add chopped cilantro if everyone who&#39;s eating it likes cilantro!

Assemble: This is totally up to you how you build your plant based burrito bowl (or burrito or tacos)! I&#39;ll tell you how I make mine: I add a whole chopped romaine heart one side of a large bowl. On the other side, I add a cup of cooked brown rice, a half cup of the spiced black beans, a large amount of cooked fajita veggies (usually a third of the pan!), a few big scoops of pico de gallo, a heavy sprinkle of chopped cilantro, a third cup or so of the edamame guacamole, and a few good drizzles of both the plant based nacho cheese sauce and the tofu sour cream.

Storage: Each of the vegan burrito bowl components will last for at least 3 days in the refrigerator. I would store each component separately in airtight containers, or at least store the pico de gallo separately from the cooked elements.

https://www.youtube.com/watch?v=UCtwRTJYnsg

Hi, I'm Liz, and I'm on a health and fitness journey. As of the time of filming this video, I've lost 125 pounds. I wanted to share the recipes I've been making in my kitchen while on this journey. All my recipes are Whole Food Plant Based (WFPB) and made without oil or refined sugar. 

If you want to know when I post a new recipe please hit "subscribe" so we can be friends! This would mean a lot to me and my new channel :)

You can also find me on Instagram at @fitlizkitchen where I post what I eat daily, progress pics, and more and you can find free recipes and more (new recipes every week!) at https://fitlizkitchen.com/

NOTE: 
I can't believe I completely forgot one of my favorite elements of this bowl, the edamame guacamole! I'll put the link for it below. It's SO GOOD in this recipe but I just wasn't thinking and left it in the fridge. I didn't realize until after the video was filmed and I ate the whole bowl! Don't be like me; don't forget the guac!

MENTIONED IN THIS VIDEO:
Bell Pepper Nachos Recipe: https://fitlizkitchen.com/healthy-bell-pepper-nachos/
Bell Pepper Nachos, Nacho Cheese Sauce, & Edamame Guac Video: https://youtu.be/_m4acNlqnZc?si=JQEgaj1VQPQPM0a4
Edamame Guacamole Recipe: https://fitlizkitchen.com/edamame-guacamole/
Plant Based Burrito Bowl Recipe: https://fitlizkitchen.com/plant-based-burrito-bowl/
Plant Based Nacho Cheese Sauce Recipe: https://fitlizkitchen.com/plant-based-nacho-cheese-sauce/
Why I Eat Miso Instead of Salt: https://nutritionfacts.org/blog/what-about-the-sodium-in-miso/

BURRITO BOWL RECIPE:
Note that due to character limits, I could not fit the whole recipe in here, but you can find the full printable recipe with method, substitutions, tips, and more at https://fitlizkitchen.com/plant-based-burrito-bowl/

FOR THE BURRITO BOWL
2-4 Romaine Hearts, finely chopped (more or less to taste, or use any other green)
4 Cups Cooked Brown Rice, or more for serving (depending on how much each person will eat, etc.) or use any other grain
1 Batch Spiced Black Beans, see below
1 Batch Fajita Veggies, see below
1 Batch Corn Pico de Gallo, feel free to buy pre-made to save time, and/or use jarred salsas
1 Cup Edamame Guacamole, or more to taste (feel free to use regular guac or diced avocado)
1 Cup Plant Based Nacho Cheese Sauce, or more to taste (feel free to use vegan cheese shreds or omit)
1 Cup Tofu Sour Cream, or more to taste (see below)
Garnishes, optional, such as cilantro, Cholula or another hot sauce, chopped green onion, etc.

FOR THE SPICED BLACK BEANS
1½ Cups No-Salt-Added Black Beans, don't drain liquid
½ Teaspoon Ground Cumin
½ Teaspoon Chili Powder
½ Teaspoon Granulated Onion
½ Teaspoon Granulated Garlic
1-2 Teaspoons Dulse Flakes, to taste
2 Tablespoons Lime Juice, fresh is best but bottled will also work

FOR THE FAJITA VEGGIES
4 Bell Peppers sliced into thin strips, any color, I used one of each
1 Small or Medium Red Onion, thinly sliced, or use another color onion if preferred
16 Ounces Baby Bella Mushrooms, or use any mushrooms, Portobello would be great cut into strips, or omit if you don't like mushrooms
½ Teaspoon Ground Cumin
½ Teaspoon Chili Powder
½ Teaspoon Granulated Garlic
¼ Teaspoon Fresh Cracked Black Pepper

FOR THE CORN PICO DE GALLO
4 Cups Diced Tomatoes, I used Roma, but any firm tomato will work
½ Medium White Onion, finely diced
1½ Cups Fire Roasted Corn, I used frozen. Any frozen corn will work (fresh will also work but you might want to cook it)
1 Large Jalapeño, finely minced (remove seeds and veins for less heat), more or less to taste
½ Cup Cilantro, chopped, optional (I did not add this since my partner does not like it)
3-4 Tablespoons Lime Juice

FOR THE TOFU SOUR CREAM
16 Ounces Silken Tofu
2 Tablespoons Lemon Juice
1 Tablespoon Yellow or White Miso Paste

CHAPTERS:
00:00 Intro
04:34 Making the Fajita Veggies
07:22 Making the Tofu Sour Cream
09:01 Making the Spiced Black Beans
11:10 Making the Corn Pico de Gallo
16:28 Assembling the Burrito Bowl
18:16 Outro

IMPORTANT DISCLAIMER: 
I am not, nor do I claim to be, a doctor, a nutritionist, a registered dietitian or any kind of healthcare professional or provider. All of the opinions in this video (and all my videos) are my own. The information in my videos is not meant to diagnose, treat, prevent, or cure any disease or condition. All individuals are urged to always consult with their healthcare professional before making any changes to their diet or exercise program. Please do not take anything I eat (amounts or what I eat specifically) as a prescriptive diet of what you should eat to lose weight or otherwise. These are just ideas and recipes, please do not just copy what I do and expect it will work for you. Every body and person is different, so unless you are meeting with a registered dietitian (and I always recommend people do), you might just have to experiment and see what works for your body.

Incredible Plant Based Burrito Bowls! (WFPBNO Healthy and Vegan)

These healthier vegan banana blondies are light yet rich and moist, like a cross between banana bread, cake, and a blondie. Made with tahini and natural sweeteners, these vegan blondies are gluten-free and easily made nut-free!

Vegan Banana Blondies

baking soda

mashed overripe banana (about 2 large bananas) (Use bananas with a lot of dark spots.)

unsweetened plant milk,

apple cider vinegar

coconut sugar (Or your favorite granulated sweetener.)

chocolate chips (Plus more for the

raw walnuts, divided (Omit for nut-free.)

½ ounces dairy-free dark chocolate, chopped, optional (For sprinkling on top.)

Prep

Preheat oven to 350 degrees F and line an 8x8 baking pan with parchment paper.

Mix wet

Place peeled bananas in a mixing bowl and thoroughly mash with a fork. Add the tahini, milk, vanilla, vinegar, and sugar. Whisk until combined.

Mix dry

In a separate bowl whisk together the oat flour, baking powder and soda, and salt. Pour dry ingredients into the banana mixture, and stir to combine. Fold in the chocolate chips and most of the walnuts, reserving a palmful of nuts for the top.

Bake

Transfer batter to the prepared pan, and sprinkle the top with chocolate chunks and reserved walnuts. Bake for 23 to 27 minutes or until the center appears set and gives only slightly when pressed.

Cool

Allow to rest in the pan for 15 minutes, then lift out by parchment paper onto a cooling rack. Let the blondies cool for at least 20 to 30 minutes before cutting into squares.

I followed the recipe pretty closely, but added a couple dashes of cinnamon and my stir ins consisted of an entire diced banana (bc I had 3 to use up) and two sizes of chocolate chips. I also increased the salt a bit and added some vanilla crème stevia to balance the flavors. I also didn’t have oat flour on hand so I ground some oats in my food processor. It turned out great. Mine are pretty gooey but I’m not mad at it. I’m sure the extra banana has something to do with it. I’ll them again. A great use of tahini. More complex tasting than banana bread. Thanks for the lovely recipe!

Loved it. I used 1/2 cup nut butter instead of tahini and less than 1/4 cup coconut sugar and it still turned out amazing. It was a little on the denser side, my guess is because of the 1/2 c. nut butter. Next time I will try with less than 1/2 c. and see if I like the consistency better. This recipe is a keeper.

Wonderful recipe, have to force myself to stop eating these :D! Thank you!

Well done...made and  didn't use any sugar because the one cup of bananas sweet enough and used 100% unsweetened organic chocolate chips yum yum yum. Many thanks and blessing

These are soooo good and so easy to make.  Miracle of miracles, I had everything on hand.  I had to use white sugar because coconut sugar/brown sugar gives my partner migraines, but I used a 1/4 cup instead of a 1/3.  Next time, I may try using even less.  Great recipe - thanks!

Top 9 oil free vegan recipes from across the web

The most viewed oil free vegan recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Oil-Free Strawberry Banana Breakfas...

Oil Free Refried Beans

100% Flax Breakfast Cookies {grain-...

Soft Vegan Banana Oat Cookies (Oil-...

Italian White Bean Soup {vegan, oil...

Easy Oil-Free Baked Falafel (vegan,...

2-ingredient Vegan Banana Bars (oil...

Plant Based Burrito Bowl

Vegan Banana Blondies

Top 9 oil free vegan recipes from across the web

The most viewed oil free vegan recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Oil-Free Strawberry Banana Breakfas...

Oil Free Refried Beans

100% Flax Breakfast Cookies {grain-...

Soft Vegan Banana Oat Cookies (Oil-...

Italian White Bean Soup {vegan, oil...

Easy Oil-Free Baked Falafel (vegan,...

2-ingredient Vegan Banana Bars (oil...

Plant Based Burrito Bowl

Vegan Banana Blondies

The most viewed oil free vegan recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine