Vegan Recipes

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.
No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.

No-Bake Oatmeal Raisin Cookies (No added sugar)

There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them.  With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth! 

Why You Should Make No-Bake Oatmeal Raisin Cookies

My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract.  Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.  

No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.  

I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week.  That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits. 

 

uncooked oatmeal oats

Oatmeal is a whole grain that adds fiber and other nutrients.

creamy peanut butter on a spoon

Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.

plain raisins on a white background

Raisins are sweet, but they contain no added sugar!

Healthy Breakfast Cookies for Kids 

We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?

Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!

If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.

5 no-bake oatmeal raisin cookies on parchment paper

No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!

 

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.
Print Recipe

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

These cookies are ready in minutes, require no cooking, and are delicious for breakfast or snacks!
Prep Time5 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cookies, glutenfree, no added sugar, peanutbutter, raisins
Servings: 10
Calories: 292kcal

Ingredients

  • 2 cups California raisins
  • 1 cup peanut butter, no sugar added
  • 2 teaspoons pure vanilla extract
  • 2 cups uncooked oats, toasted*

Instructions

  • Place raisins, peanut butter, and vanilla extract in food processor. Blend on HIGH until well combined, about 45 seconds.  The mixture will resemble a paste. 
  • Place the raisin mixture in a medium bowl. Add oatmeal and combine well, using your hands, if necessary.  Form into 10 cookies or balls. 
  • Store in airtight container.

How to Toast Oats

  • To toast oats, preheat oven to 350˚F. Spread the oats evenly on an ungreased baking sheet. Bake for 10 minutes. Cool for 5 minutes before using. You can save time by skipping this step.

Notes

Per serving (1 cookie): 292 calories; 8 grams protein; 39 grams carbohydrate; 5 grams fiber; 14 grams fat (2 grams saturated fat); 0 milligrams cholesterol; 164 milligrams sodium; 60 milligrams calcium.

 

No-bake oatmeal raisin cookies pinterest graphic

No-Bake Vegan Bean and Peanut Butter Treats

As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!

Vegan peanut butter and peanut heart-shaped dessert on Love napkin.

Nothing says “love” like a healthy, delicious dessert.

Healthy, no-bake dessert recipe 

The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)

No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy.  And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.

Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.

Click here for a flourless Easy Black Bean Brownie recipe!
Small bowls of white beans, uncooked oats, peanuts

White beans, oats, and peanuts are the basis of these treats.

 

Print Recipe

No-Bake Vegan Bean and Peanut Butter Treats

Peanut butter, white beans, and oatmeal combine to make a delicious sweet vegan treat that can be gluten-free, too. 
Prep Time30 minutes
Total Time30 minutes
Course: Dessert
Cuisine: American
Keyword: beans, glutenfree, peanutbutter, ValentinesDay, vegan
Servings: 18
Calories: 124kcal

Ingredients

  • 1 cup oatmeal, uncooked
  • 1 15-oz. can white beans or chickpeas, rinsed and drained
  • 1/2 cup creamy peanut butter
  • 1/3 cup maple syrup
  • 1 1/2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips (vegan and gluten-free, if desired)
  • 3 Tbsp. finely chopped peanuts

Instructions

  • Place all the ingredients except the chocolate chips and peanuts in a food processor.  Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor.  Leave the dough in the food processor and refrigerate for 15 minutes.
    Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.*  
    Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.
    To decorate, melt the chocolate in the microwave or in a double boiler and  drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.

Nutrition Information: Per serving: 124 calories; 5 grams fat (1 gram saturated fat); 0 cholesterol; 82 milligrams sodium; 16 grams carbohydrate; 3 grams fiber; 4 grams protein.

    Notes

    *Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
    Plate of vegan bean and peanut butter no-bake treats

    They’re vegan, so you can pick at the batter without worries!

     

    No Added Sugar Shamrock Shake (vegan)

    vegan matcha green smoothie shake

    Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.

    This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha. 

    What is matcha? 

    Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.

    Does matcha have health benefits? 

    Matcha and other green tea contains antioxidants that may fight cancer.  Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.

    However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.

    Does matcha have caffeine? 

    Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.

    different kinds of matcha green tea powder

    I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*.  It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.

    vegan matcha green smoothie with a bowl of matcha powder

    When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.

    I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!

    Matcha green smoothie
    Print Recipe

    No Added Sugar Shamrock Shake

    A delicious and nutritious version of sugary fast food milkshakes.
    Prep Time5 minutes
    Cook Time0 minutes
    Course: Snack
    Cuisine: American
    Keyword: banana, greensmoothie, milkshake, shamrockshake, vegansmoothie
    Servings: 1

    Ingredients

    • 1/2 cup baby spinach or kale
    • 1/2 medium frozen banana, sliced
    • 1/2 pitted ripe avocado, sliced
    • 1/2 cup unsweetened fortified soy beverage or 1% low fat milk
    • 1/2 tsp. matcha

    Instructions

    • Place all the ingredients in a blender or food processor. 
    • Blend on high speed for 1 to 2 minutes or until smooth.
    • Pour into a glass and drink immediately.

    Notes

    Nutrition information: 281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

    *I did not receive compensation or product from McCormick or Organic Living Superfoods and they are not my clients.

    green match smoothie drink

    Creamy Chocolate Peanut Butter “Ice Cream”

    Eating a more plant-based diet doesn’t mean ditching dessert.  Indulge in this Creamy Chocolate Peanut Butter “Ice Cream.” It’s satisfying, heart-healthy, vegan, and it’s even gluten-free!

    Creamy Chocolate Peanut Butter "Ice Cream" with frozen bananas is vegan

    Frozen bananas and peanut butter make this “ice cream” vegan, gluten-free, and delicious!

    Is Ice Cream Bad for You?

    I’m not a big believer in “good and bad foods” because it takes away from the importance of an overall healthy eating pattern.  Healthy eating patterns can include all types of foods.

    I didn’t set out to make this ice cream vegan or gluten-free; it just happened that way! I just looking for a dessert that would satisfy me as much as real ice cream. While ice cream has more fat and added sugar than this homemade creamy chocolate peanut butter concoction, I still eat it. Choosing this vegan alternative provides a delicious way to include more plant foods.

    How to Make Healthy Chocolate Peanut Butter Vegan Nice Cream

    Bananas are the silent ingredient in this healthy frozen delight, and they make it unnecessary to add dairy products and sugary sweeteners. The ripest bananas are the sweetest and make the creamiest “nice cream.”

    Bananas also offer fiber and potassium, and are responsible for the smooth, rich texture of this creamy chocolate peanut butter treat. One portion of “nice cream” also supplies a serving of fruit.

    I keep chunks of frozen banana in the freezer to use on a moment’s notice. You can also freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies. You can also buy bags of sliced, frozen bananas to have on hand.

    frozen sliced bananas in resealable plastic bag

    Keep frozen bananas on hand to make “ice cream” fast.

    The Health Benefits of Cocoa Powder

    You’ve probably heard that dark chocolate is good for you.  Milk and dark chocolate are a mixture of ingredients, including sugar, and cocoa butter, the fat that is removed from cocoa beans during processing.  Cocoa powder is the dried solids that result from that processing and it is ground up, packaged, and found in grocery stores.

    Unsweetened cocoa powder contains flavonoids, which are plant-based compounds. An eating plan rich in flavonoids is linked to  less inflammation in the body, proper blood flow, and reducing blood pressure. Cocoa powder that is not “Dutch-process” is richer in flavonoids.

    I use unsweetened cocoa powder in my “ice cream” because it delivers deep chocolate flavor without any added sugar. You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

     

    Bowl of unsweetened cocoa powder.

    Cocoa powder provides intense chocolate flavor without the fat.

     

    Why Peanut Butter is Good For You

    “Is peanut butter bad for you?” is a question that I get a lot. My answer: only if you are allergic to peanuts!

    Peanut butter is a source of several nutrients, including protein, heart-healthy fats, and potassium. Just two tablespoons of peanut butter provides an excellent source of manganese (not to be confused with magnesium!).  Manganese is a mineral that your body needs to make energy, protect cells from damage, and support a healthy immune system, among other functions.

    Natural peanut butter is often free of added sugar. If you’re want  to limit sugar, check the package to be sure the peanut butter doesn’t contain added sugars.  Learn how to make homemade peanut butter with no added sugar from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

    creamy peanut butter adds healthy fats to vegan ice cream with frozen bananas

     

    Vegan chocolate peanut butter banana ice cream in a bowl on a red towel.
    Print Recipe

    Creamy Chocolate Peanut Butter "Ice Cream" (Vegan)

    This dairy-free vegan "ice cream" is delicious and offers a serving of fruit, too!
    Prep Time2 hours
    Total Time2 hours 5 minutes
    Course: Dessert
    Cuisine: American
    Keyword: chocolatepeanutbutter, dairyfree, peanutbutterdessert, vegan, vegandessert, veganicecream
    Servings: 2

    Ingredients

    • 2 medium ripe bananas, cut into chunks and frozen (Freeze for at least 2 hours.)
    • 2 Tbsp. peanut butter (with no added sugar, if desired)
    • 2 Tbsp. unsweetened cocoa powder
    • 1/2 tsp. pure vanilla extract
    • 2 Tbsp. chopped peanuts

    Instructions

    • Place bananas in a large food processor. 
    • Add the peanut butter, cocoa powder, and vanilla.  
    • Blend until smooth, about 2 to 3 minutes. 
    • Transfer to serving bowls and garnish with peanuts. Serve immediately.

    Notes

     
    Per serving: 
    252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

    bowl of creamy chocolate peanut butter vegan ice cream with no added sugar

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