Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

Product Review

Frozen Guru: Vegan Gluten Free Waffles Review

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BlueberryGlutenFreeWaffles

I was sent some new Vegan Blueberry Chia (gluten free) waffles from Frozen Guru to try out the other day. Guess what? They are oil free too! This product is currently only available in the USA (from what I can tell) and you may be able to find it at your health food store or from their website online.

Here’s what the packaging looks like and the nutritional information.

About the ingredients used to make these waffles

From Frozen Guru’s website:

Wholesome Ingredients –   By Weight

Non-GMO Tofu


  • Tofu is the key ingredient in our products and we only source our tofu from Non-GMO soybeans.
  • Soybeans are known for being a complete protein and for their rich vitamin and mineral content.  Soybeans are the only vegetable source that contains all essential amino acids.  They are also rich in calcium, iron, zinc,  phosphorus,  magnesium, B-vitamins, omega fatty acids and fiber.

All Natural Fruit Puree

Fruit puree allows us to naturally find the perfect balance between taste, texture and sweetness. Our waffles contain unsweetened applesauce or unsweetened banana puree.

Gluten-Free Rolled Oats


  • A great source of fiber from one of the few low glycemic grains that also help inhibit cholesterol synthesis.
  • Oats can help control glucose and insulin levels by slowly raising blood sugar levels over a lengthier period of time.

BlueberryGlutenFreeWaffles2

Here’s 3 of my toasted waffles topped with some Canadian maple syrup. You may not be able to tell from this photo, but I am using a small side plate and the waffles are a little smaller than you might find in other commercial brands. This could be to reduce product costs or make them cook easier as these are 100% flour free and use gmo free tofu in the base of the batter. 2 would have been too small for me for breakfast, but 3 was just right. These small portions would also work for those who need smaller meals though or are using it as only part of a breakfast with some fruit or a smoothie as well.

They do make several other flavors, but I was told they are not vegan as they contain whey protein (a dairy protein).

I will admit that these really do taste like waffles! I wouldn’t be able to say they taste gluten free at all. Gluten free flour isn’t the greatest texture so it’s nice they didn’t use any in this recipe. The blueberries are really nice in there as well. Maybe they will be available in Canada one day, not all products get to make it here, but these are really tasty and convenient. I have tried many times to make oil free vegan Belgian waffles in my waffle maker and it just has not worked out. They end up dense. Frozen Guru’s waffles are not dense, they remind me of eating waffles from the toaster as a kid! I recommend toasting them in a toaster until crispy 🙂

To find Frozen Guru waffles in your area go here: frozenguru.com/store-locator/

Disclaimer: Low Fat Vegan Chef was not paid for this product review, a review sample was provided in exchange for any kind of review. 

Product Review: Amy’s Bowls Brown Rice Black Eyed Peas and Veggies

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I’m reviewing another Amy’s product. Amy’s Bowls with brown rice, black eyed peas and veggies. I have to admit I don’t really eat black eyed peas, but that’s only because I don’t see them for sale much in Canada. So I was curious to try this. I had previously tried Amy’s Brown Rice and Vegetables Bowl which was ok, and I wanted to compare them. This one I actually like better!

Here’s the ingredients, all vegan.

Nutritional information, a little high in fat and sodium as many Amy’s products tend to be. (For the portion size.)

Taken out of the package.

This meal actually looks pretty nice once it’s reheated. The veggies get a little overcooked in the microwave, but once you mix everything together it’s pretty good. I like the combination of black eyed peas and brown rice and it has a nice flavor. I’m definitely going to seek some out to cook myself.

Here’s my review breakdown.

Basic Nutritional Info: 290 calories 11g of fat, 580 mg of sodium, 11 g of protein

Price: $3.74 USD on sale ($4.99 reg) In Canada about $6.29

Taste: 4/5

Texture: 3/5

Healthfulness: 3/5

Looks: 4/5

Low fat: No

Vegan: Yes

Gluten Free: Yes

Soy Free: No

Nut Free: Yes

GMO Free: Yes

Would I eat it again? I would if it was a good price.

What could be improved? Reduce the amount of sodium and olive oil in the recipe.

 

Have you ever tried Amy’s Brown Rice, Black Eyed Peas and Vegetables Bowl? What did you think?

This is not a sponsored post. Low Fat Vegan Chef received no compensation for reviewing this product. It’s just a popular brand in the vegetarian community.

Product Review: Amy’s Kitchen Bean And Rice Burrito Non Dairy

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This was my first time trying one of Amy’s burritos. The bean and rice burrito sounded like a good bet for a vegan version. I was a little surprised at the calorie count for it though because at 320 calories it’s way more than a snack, but the burrito is fairly small so it looks more like a snack or part of a meal.

Nutritional Info and ingredients.

It tastes pretty standard for a pinto bean and rice burrito, good, but not amazing. It’s a little too high in fat and sodium for my liking, but maybe for a small meal it will work for others. It reheats really easily which makes it an easy meal. I think I will make a recipe for this myself because it’s pretty simple to create. 🙂

Here’s my overall review score.

Basic Nutritional Info: 300 calories 8 grams of fat 24% fat by calories 10 g of protein

Price: $1.98 USD  In Canada about $4

Taste: 4/5

Texture: 4/5, tortillas is a little dry but that’s to be expected in lower fat tortillas

Healthfulness: 2/5 (high in fat and sodium)

Looks: 4/5

Low fat: No, medium fat recipe

Vegan: Yes

Gluten Free: No

Soy Free: Yes

Nut Free: Yes

GMO Free: Yes

Would I eat it again? Yes, but I think I’m more apt to make one myself.

What could be improved? Use less oil in the recipe and lower the sodium content. It’s a little too high to be considered health food.

Disclosure, I’m doing this review of my own accord, I was not given any free product nor was I paid to do this review.

Have you ever had Amy’s Bean & Rice Burrito? What did you think?

 

Product Review: Amy’s Kitchen Roasted Vegetable Tamale

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I’ve actually never had a tamale before (you don’t often find them without meat or cheese). But I quite like this Roasted Vegetable Tamale by Amy’s. It’s much different than Amy’s Enchiladas and has some good flavor and texture to it. The tamale portion is delicious and different, the black beans? Mmm not so good. I absolutely love black beans, but these ones crushed my expectations and not in a good way. All I could taste was salt and nothing else. 🙁

Ingredients all vegan!

Nutritional information. This recipe is lower in fat than some of their meals, but seriously high in sodium. Over 2 1/2 times the amount health experts recommend per calorie (mostly in the beans).

I wish these tamales came by themselves because I would enjoy eating them again. They were flavorful. But the beans are too salty. I’m not sure if they are catering to the lowest common denominator in salt lovers or what. I like some salt in beans but I don’t know why Americans eat such salty black and pinto beans, it’s hard to taste anything else but salt. Other seasonings like cumin and chili powder can add some interest and reduce the amount of salt needed in a recipe.

On to my overall product review.

Basic Nutritional Info: 280 calories 7 grams of fat 23% fat by calories 9 g of protein

Price: $3.38 USD on sale ($4.99 reg) In Canada about $6.29

Taste: Tamale 4/5 Black beans 1/5 way too salty

Texture: 4/5

Healthfulness: 3/5 (high in sodium)

Looks: 4/5

Low fat: No, medium fat

Vegan: Yes

Gluten Free: Yes

Soy Free: Yes

Nut Free: Yes

GMO Free: Yes

Would I eat it again? Yes, but not the black beans portion.

What could be improved? Use less oil in the recipe and much less sodium in the black beans and other seasonings instead.

Disclosure, I’m doing this review of my own accord, I was not given any free product nor was I paid to do this review.

Have you ever tried Amy’s Roasted Vegetable Tamale? What did you think?

Product Review: Amy’s Kitchen Indian Vegetable Korma

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This is probably my favorite Amy’s meal that I have tried so far, because there are 3 distinct dishes in it. It’s not spicy, but has some nice flavors to it. Most of Amy’s Indian meals have cream or paneer cheese in them, so I was happy I could try one that was vegan.

They even make it easy to tell on the ingredients list that it’s all vegan. 🙂

Nutritional Information for Amy’s Vegetable Korma. It has about double the amount of sodium per calorie that health experts recommend so it’s a bit too high. It’s also over 34% fat by calories.

Taking it out of the package.

After it’s reheated. It looks a little bit messy, but it tastes better than it looks! Here’s my overall review of it.

Basic Nutritional Info: 310 calories 12 grams of fat 35% fat by calories 9 g of protein

Price: $3.38 USD on sale ($4.99 reg) In Canada $6.29

Taste: Vegetables 4/5 Rice 4/5 Dal 3/5

Texture: Vegetables 4/5 Rice 5/5 Dal 4/5

Healthfulness: 3/5 (high in fat and sodium)

Looks: 4/5

Low fat: No, medium fat recipe

Vegan: Yes

Gluten Free: Yes

Soy Free: Yes

Nut Free: No

GMO Free: Yes

Would I eat it again? Yes for a quick meal.

What could be improved? Use less oil in the recipes and a little less sodium in the dal, it was pretty salty.

Disclosure, I’m doing this review of my own accord, I was not given any free product nor was I paid to do this review.

Have you ever tried Amy’s Vegetable Korma? What do you think?