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Vegan Mashed Cauliflower Potatoes | Oil-Free

October 10, 2019 By julia

Canadian Thanksgiving is juuuuust around the corner, and since there is no Thanksgiving without these basic vegan mashed potatoes, you better go grab some real nice spuds and mash em’ up!

Take these taters to the next level with easy coconut bacon bitties (recipe also below), or douse it in this mushroom gravy (see ya later turkey fat).

In the midst of the season of gratitude… here are a few things I’m thankful for right now:

  1. You guys. I love seeing you rock these recipes and connect with me on instagram
  2. The Game Changers Movie being out, inspiring so many people to eat plants and kill it as an athlete
  3. People like Greta, Billie, DJ Tiger Lily, James Wilks and Ellen getting the vegan word out
  4. Mic the Vegan & Plant Proof for de-bunking myths and questionable studies out there
  5. This list could go on… but I’ll stop there and squeeze in my dog, of course.

What are you grateful for?

Hopefully for this recipe…and for the ones that go with it like Stuffed Tofu Turkey, Maple Dijon Pecan Hasselback Butternut Squash, Mashed Potato Butternut Swirl, Spinach Artichoke White Bean Dip, or Whole Roasted Cauliflower with Tahini Curry Sauce…

Enjoy!

Basic Vegan Mashed Potatoes with Bacon Bits
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Basic Vegan Mashed Potatoes with Bacon Bits

Recipe by JulesCourse: dinnerDifficulty: Easy
Servings

8

servings
Prep time

5

minutes
Cooking time

15

minutes

Ingredients

  • 4 medium Yukon potatoes, chopped

  • 1 head cauliflower, chopped

  • 1/2 cup cashews

  • 1/2 tsp salt

  • 3/4-1 cup unsweetened plant milk

  • 1 tbsp onion powder

  • 1 tbsp garlic powder

  • 1/2 cup nutritional yeast

  • 2 tbsp chives, minced

Directions

  • Boil potatoes: add potatoes to a pot and cover with water, bring to a boil then turn down to medium for about 15 minutes, or until soft. Strain.
  • Meanwhile, steam cauliflower and cashews for 10 minutes, until cauliflower is fork tender
  • Add cauliflower, cashews, milk, salt, garlic powder, onion powder, and nutritional yeast to your blender and whiz it up until smooth (start with 3/4 cup milk, and add more if you need to for easy breezy blending…you may need the help of a tamper)
  • Now, pour out 1/2 of the cauliflower sauce into a big bowl, and add in the potatoes. Blend with help from your tamper.
  • Pour all the blender potatoes into the big bowl with the cauliflower sauce and mix until evenly combined.
  • Top with pepper and chives (and maybe some mushroom gravy!)
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Filed Under: Dinner, Oil Free, Recipes, Uncategorized Tagged With: dinner idea, hooked on plants, mashed potatoes, potato recipe, potatoes, thanksgiving side, vegan dinner, vegan potatoes, vegan side, vegan thanksgiving

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Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
🥞💛 Vegan 3 Ingredient Blender Pancakes—so 🥞💛 Vegan 3 Ingredient Blender Pancakes—so easy, super delish, and protein-packed.✨ 
Just blend, pour, flip, and devour.

3 main ingredients plus a few powders / spices 👌 

👨‍🍳 Ingredients:
✔️ 3 ripe bananas 🍌
✔️ 3 cups oats (GF if needed)
✔️ 1-1.5 cups plant milk (oat, almond, soy… whatever floats your nut milk boat)
✔️ 1 tsp baking powder
✔️ 1 tsp baking soda 
✔️ 1/2 tsp cinnamon
✔️ 1 tsp vanilla extract
✔️ Pinch of salt
Optional:
@complement Daily Greens
@complement Chocolate Protein 
@staywyldorganics Mushroom powders 🍄‍🟫 
Vegan chocolate chips?!

Use ‘hookedonplants’ for a discount on all. 

… beer powder makes these babies nice & pink…! 

🔥 Directions:
1.  Add oats, powders to the blender, and blend to a flour
2. Add milk and bananas, blend until smooth (add a little extra milk if needed & use a tamper to help blend. 
3. Heat a non-stick pan over medium and lightly grease with coconut oil or vegan butter.
4. Pour the batter into the pan (small pancakes work best), cook for ~3 mins until bubbles form.
5. Flip, cook another 2 mins, then stack ‘em high!
✔️ TOP IT with maple syrup, nut butter, warm berries, coconut chips, chocolate drizzle… whatever makes your heart happy! 🍓

Save this for your next cozy brunch and tag me if you try it. 
Who’s flippin’ pancakes this weekend?! 💛

👌Freeze & pop in the toaster for a quick Breaki. 
** Can also be used in the waffle iron 🧇 

Are you in team waffle or team pancake?? 
👇Do tell. 

#HookedOnPlantsArchives 
#VeganPancakes #BananaOatPancakes #HealthyBreakfast #PlantBasedEats #WeekendBrunch #EasyVeganRecipes
8 facts & stats ⬇️ Yup, dogs can thrive on pla 8 facts & stats ⬇️ Yup, dogs can thrive on plants 🎉 

And science backs it up. 

3 Fun facts:

✨ One of the longest living dogs in the Guinness Book of World Records, Bramble the collie, lived to age 25 on a plant-based diet.
✨ Studies show that beef, dairy, and chicken are the three most common food allergens for dogs.
✨ Plant-based dogs live longer, stay healthier, and need fewer vet visits. 

And, here’s why we love Virchew:

✅ Canadian-made with locally sourced ingredients 🇨🇦
✅ Woman-founded & Vancouver-based 🏙️
✅ Developed with veterinary support 🩺
✅ Hypoallergenic & vet-referred 🐾
✅ Starter Kit available + shipped throughout the Sea-to-Sky 🚚
✅ Delivered right to your door 🚪 
✅ Delicious apparently … bowls are sparkling clean after every meal 👅 
✅ Zak & Tez are stoked on their perfect poops, happy skin & endless energy ⚡️ 

🔬 don’t just take it from Z & T… here’s what the research says: 🤓

📖 “Dogs on plant-based diets had a mean lifespan of 14.1 years, compared to 12.6 years for those on meat-based diets.” – University of Guelph

📖 “Dogs fed plant-based diets had fewer health disorders, especially in digestion, liver function, and eye health.” – Research in Veterinary Science

📖 “Vegan-fed dogs were healthier and required fewer health issues, less vet visits and medications, according to a study of 2,500 dogs.” – Pet Food Industry

📖 “No evidence suggests plant-based diets negatively impact dog health.” – Veterinary Sciences Journal

📖 “Vegan diets provide adequate nutrition for dogs.” – University of Illinois

@virchewdogs makes it REAL easy to feed your pup a nutritionally complete, vet-backed, plant-based diet you can feel good about and your dogs can obsess over. 

➡️ Comment or DM: ‘Dog Food’ for a link with more info. 

❤️’Hookedonplants’ at checkout will give you a discount.

#Virchew #VeganDogs #PlantBasedPets #HealthyPups #VeganPetFood #SeaToSky
If not now, then when? 🌱 ✨ 🏝️ Last cha If not now, then when? 🌱 ✨ 🏝️ 

Last chance to book a Nicaragua adventure with likeminded, positive, plant-curious people. 

The Vegan Adventure Retreat. 

We are so grateful to have met our amazing attendees from last year’s retreat, and we’ve built connections from that one week, that will no doubt, last a lifetime. 

Enjoy listening to their experience …
This was filmed right before their zenned out spa experience.

Here is your chance to …

🙌 Disconnect to re-connect.
🙌 Fill your own cup so you can bring your best self back to your family, friends, career…
🙌 Step aside your comfort zone with all Ometepe Island provides 
🙌 Learn all about your microbiome & delicious whole food plant based cooking skills
🙌 Devour tropical fruit, breathe, practice yoga daily,  kayak with monkeys, hike volcanos, tour cacao farm…

A chance to say yes to yourself. 

Everyone welcome! 🤗

Plant based, vegan, plant curious, travel lovers, adventurers, anyone who needs to hit that re-set button… we’ve got you. 

Jules and Danielle 

@hookedonplants chef, olympian, nutritionist. 
@pachavega chef, educator, gut health expert, nutritionist. 

PS: the @sanctuary_music_festival is 28-30… retreat then festival ?!

#veganretreat #nicaragua #retreat #plantbasedretreat #veganadventureretreat
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