HookedOnPlants

When getting hooked is a good thing

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Creamy Vegan Chipotle Sauce aka Everything Sauce

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Always, ALWAYS have a sauce in arms reach. It just makes life so much easier.

So many options… this chipotle sauce… or this Garlic Cream Sauce, or Hollandaise Sauce, or Orange Sesame Sauce, or Cashew Cheese Sauce, or Curry Tahini Sauce, or this Chickpea Tahini Drizzle.

SO SAUCEY.

Now, back to today’s chipotle sauce.

This stuff is great to drizzle all over anything savoury to take it up to the next level on the yum-o-meter.

I personally love it on loaded potatoes, roasted veggies, beans n’ greens n’ grains, or in tempeh lunch wraps. YUM.

Where ever or how ever you use it, there’s no doubt that you’re gonna feel totally chef-y with little to no effort. Perfect.

Chipotle Cream Sauce aka Everything Sauce
 
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A spicy, creamy, tofu-based sauce that will add wow-factor to any savoury dish!
Author:
Recipe type: sauce, condiment
Serves: 6
Ingredients
  • 1 package firm tofu
  • 2 tsp chipotle (more if you like it even spicier)
  • ½ cup nutritional yeast
  • 1 clove garlic
  • juice of 1 lemon
  • ¾ cup of unsweetened almond or soy milk
  • pinch of salt
Instructions
  1. Add all ingredients to the blender, and blend until smooth!
  2. Drizzle on loaded potatoes, toona sandwiches, lunch wraps,pastas, roasted veggies, nachos, tacos...

Tag me if you make this! (@hookedonplants on instagram)

I love seeing your recipes.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Try the #PlantsForAWeek challenge by grabbing my new E-Book

 

Interview with Vegan Registered Dietician: Pamela Fergusson + Tahini Brownies

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Pamela Fergusson a Vegan Registered Dietician with a PhD in nutrition, and a Mama of 4!
In her 15 years of experience in changing lives through better nutrition, she’s worked as a lecturer in nutrition at the Liverpool School of Tropical Medicine and Ryerson University.
Let’s just say, her experience with plant-based nutrition is vast!!
Her blog and instagram ( @drpamela_rd ) are both incredibly informative, making the plant-based lifestyle approachable, fun and delicious.
Her instastories are always a go-to where she backs her facts with stats and studies, and simplifies delicious and nutritious vegan meals. She recently moved out of the city and into the mountains, and now bases her private practice out of Nelson BC.
Well, I put it out to all of you over on my @hookedonplants Instastories:
What do you want me to ask a vegan dietician!?
Here are some questions you wanted answers to (some of these questions have been answered in other areas of my instagram and blog, but I’m excited to hear it in the words of the amazing Pamela!):
You asked:
What is the best way to get Calcium and Vitamin D without dairy?
Pamela answered:
Calcium can be found in a wide variety of plant foods, including tahini, apricots, kale and tofu. One of the best ways to get it, though, is by drinking a fortified plant-based milk. In Canada, those will also be fortified with vitamin D2. Vitamin D3 is better absorbed, but you will need to get that through a supplement. The best source of vitamin D is the sun! You’ll need 20 mins of spring/summer or autumn exposure with no sunscreen.
You asked:
Should I limit fruit sugar? 
Pamela answered:
Fructose is the sugar in fruit and it is metabolized in the liver. Please don’t limit your intake of fruit. The sugar in fruit is just one of the nutrients found in nature’s candy.  You will also be getting fibre, vitamins, minerals and phytonutrients. You should, however, limit your intake of high fructose corn syrup. That stuff is stripped of any additional helpful nutrients and increases your risk of chronic disease.
 
You asked:
What is your view on the animal-based Keto diet and the vegan Keto diet?
Pamela answered:
I’m very cautious about the keto diet in general. I think the research is still very new and unfortunately so many people are attracted to the ‘dirty keto’ involving meals like steak slathered in butter. My advice, if you are trying keto, is make sure your fibre intake is still high.
 
You asked:
What plant milk is the best to give babies?
Pamela answered:
When introducing a milk to children’s diets, the recommendation in Canada for families wishing to avoid dairy is to continue with soy-based formula until your children are two years of age.  Remember that continuing to breastfeed, along with complementary solid foods is a wonderful source of nutrition for your baby, to two years of age and beyond.
Some parents don’t want to offer formula to their babies, and would prefer to offer a milk. At the moment, fortified soy milk is the only milk that offers the calcium, vitamin D and the protein that your baby will benefit from. You can look to other sources for healthy fats. One tip is to blend hemp hearts into your store-bought soy milk to bump up the nutrition, including protein, and healthy fats including omega-3s.
 
You asked:
What can be done to help reduce and bloating throughout the day on a vegan diet?
Pamela answered:
Keeping your portions small is a good idea. Try a gentle approach to intermittent fasting of 12 hours of eating window and then 12 hours of fasting. If that works well, you might want to extend your daily fast slightly to 14 or even 16 hours. Increase your fibre intake slowly.
You asked:
I went vegan for a few months, but felt really tired. What was I doing wrong?
Pamela answered:
It’s unusual for a dietary change to affect you so quickly. This points to the idea that you might not have been eating enough calories. Plant foods are mostly lower in calorie density than animal foods are, and you may need to increase portions of frequency of meals when you go vegan. Longer term, fatigue may be a sign of iron or B12 deficiency, but that takes a long time to develop. You can always ask your doctor to check your blood work if you have any concerns. I recommend annual bloodwork to my clients if possible.
 
You asked:
Why do vegans need to supplement B12?
Pamela answered:
B12 is derived from bacteria. So, although meat is a source of B12, cows and pigs don’t produce it themselves, they simply store it in their tissues. Also, many farmers supplement their animal’s diets with B12. There is no B12 in plants, so we need to get it from supplements or fortified foods.
 
You asked:
What other supplements do you recommend everyone takes on a vegan diet?
Pamela answered:
B12, Vitamin D in the winter and possibly a vegan omega 3 (DHA/EPA).
*Side note: Complement has all three in one. Head here and use the code ‘hookedonplants’ for 10% off at the check out.*

Enough talk, it’s time for Pamela’s brownies

 

Pamela Fergusson's Fudgey Tahini Brownies
 
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Super dense brownies with benefits! Perfect for the lunch box.
Author:
Recipe type: dessert, snack
Serves: 12
Ingredients
  • 1 cup white sugar (can sub ½ coconut sugar. Batter will be extra dense and a bit fudge-y)
  • ½ cup brown or coconut sugar
  • 1¾ cup flour can use 50/50 white/whole wheat
  • 1 cup unsweetened cocoa powder
  • ½ tsp baking soda
  • 2 flax eggs (1 tbsp ground flax and 3 tbsp water or aquafaba per 'egg')
  • ¼ cup apple sauce
  • ½ cup tahini
  • ¾ cup plant based milk
  • 1 tbsp lemon juice or vinegar
  • 2 tsp vanila
  • 1 cup boiling hot coffee
Instructions
  1. Preheat oven to 350F
  2. Mix flax eggs and set aside to gel while you prepare the other ingredients
  3. Add lemon juice or vinegar to your plant-based milk. Set aside for 10 mins to sour. This will improve the flavour of the brownies (like vegan buttermilk!)
  4. Mix your dry ingredients in a bowl so they are evenly distributed.
  5. Add the wet ingredients to the dry (don't forget the flax eggs), EXCEPT for the coffee, save that til last. Hand mix gently with a spoon until well combined, but don't over-mix.
  6. Pour in the coffee and mix gently. Batter will be wet. Don't worry!
  7. Grease a 9X13 in baking pan or line it with baking paper.
  8. Pour batter into prepared pan and bake at 350F for 30 mins, until a cake tester comes out clean. Cool in the pan for 10 minutes and then turn onto a wire rack to complete cooling.
  9. Enjoy warm! With vegan ice cream. Life is delicious.
Notes
Top with vegan chocolate chips or coconut chips!

 

Tag @hookedonplants and @drpamela_rd if you make this! We love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Try the #PlantsForAWeek challenge by grabbing my new E-Book

 

Vegan Mac & Cheese (with Carrot Potato Cheese Sauce!)

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Time to get saucy! Carrot Potato Cheese Sauce-style.

This week is all about creating that decadent flavour and texture, amping up the nutrients, and ditching the high fat, high calorie ways of those usual culprits in your typical creamy or mac n’ cheese pasta sauce (I’m lookin’ at you butter, cheese and heavy cream).

This sauce is so healthy, that there’s no shame in drinking it from the blender.

Actually, it’s highly encouraged.

When you’re just dying for that creamy pasta experience…but you don’t want to dose yourself with a big ol’ bowl of heavy cream sauce, this is the pasta sauce for you.

Carrots and taters to the rescue.


Vegan Mac & Cheese (with Carrot Potato Cheese Sauce!)
 
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A super healthy version of your typical mac & cheese, but still so creamy, flavourful and more than satisfying!
Author:
Recipe type: dinner, lunch
Serves: 4
Ingredients
  • Pasta noodles of choice (around 450g)
  • 1 large head of broccoli florets, chopped (save stalks for your next hummus plate as dippers!)
  • 1 package vegan sausage (I used Field Roast from Spud. You can use code: 'CRVAN-MURJUB for 20$ off your first order)
  • Smokey Vegan Parmesan

  • Carrot Potato Cheese Sauce:
  • 3 medium-sized russet potatoes, chopped
  • 4 large carrots, chopped
  • 1 clove garlic
  • 1 tsp onion powder
  • ¼ cup miso paste
  • ⅛ cup dijon
  • ¾ cup nutritional yeast
  • Juice of 1 lemon
  • 1 tsp apple cider vinegar
  • ¾ cup unsweetened, unflavoured soy milk
  • pinch of salt and pepper
Instructions
  1. Steam potatoes and carrots for 10-15 minutes (until you can poke a fork through them)
  2. Add all the sauce ingredients to your blender, including the carrots and potatoes
  3. Bring your pasta pot to a boil.
  4. Place broccoli in the steamer (add more water if needed), and steam for 5 minutes.
  5. Back to the blender: blend sauce ingredients until smooth (you may need to use a tamper to help in the beginning, but it should blend on its own. Let it blend for a couple of minutes for optimal creaminess)
  6. Cook pasta of choice 1 minute less than what directions say.
  7. Meanwhile, heat a pan to medium, add 1 tsp of oil (avocado is best), then the vegan sausage. Cook for 5 minutes, flipping around every minute or so.
  8. *OPTION: to use 1 less pan, wait until the pasta is finished, and add the sausage to the bottom of the pasta pot while the pasta sits in sink in the strainer*
  9. Strain, pasta, then put back into the pot with the broccoli and sausage.
  10. Add the sauce to the pot and mix until each pasta noodle is super creamy delicious!
  11. Whip up some Smokey Vegan Parm to sprinkle on top!

 

Tag @hookedonplants if you make this! I love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week’s email is all about Colon Cancer Awareness month, and what doc’s to follow on instagram for the month of info!

Try the #PlantsForAWeek challenge by grabbing my new E-Book

Japanese Pumpkin Lentil Curry Stew

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T’is the time of the year for hearty bowls of flavourful ingredients…Today, in the form of this nutrient-dense Japanese Pumpkin Lentil Curry.

There’s just something about the words ‘pumpkin’ and ‘curry’ that causes the mouth to water and the comforting vibes to shine.

Oil-free.

Ridiculously simple.

Minimal ingredients.

Lots of benefits.

If you’re wondering what a ‘Japanese Pumpkin’ might be…it’s a Kabocha Squash!

Same, same.

I love love love Kabocha. It’s packed with vitamin A and C, with some B’s in there too. Meaning your eyes, immunity and nerves will all benefit from this sweet pumpkin!

Read on for the easiest way to cook up squash.

This recipe makes a lot, but you could even double it and freeze half to be ready for a stress-free, last minute dinner in that future of yours!


Japanese Pumpkin Red Lentil Curry Stew
 
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A comforting stew, packed with nutrients, flavour and heartiness. Ready for that rustic baguette and hungry people!
Author:
Recipe type: stew, dinner, lunch
Serves: 6
Ingredients
  • 1 Japanese pumpkin (kabocha squash), halved with seeds scooped out
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 8 white or cremini mushrooms, diced or sliced
  • 2 garlic cloves, minced
  • 1 small jar of green or red curry paste (used Thai Kitchen curry)
  • 1 can light coconut milk (use the liquid too)
  • 2 cups vegetable broth (or 1 veggie bouillon cube mixed with 2 cups water)
  • 2 cups dry red lentils
  • 2 cups spinach, chopped

  • To serve:
  • Cilantro, chopped
  • Peanuts
  • Brown Rice or Quinoa as the base
Instructions
  1. Pre-heat oven to 400°F
  2. While it's pre-heating, chop your veggies.
  3. Place the halved, de-seeded squash flesh-side down on a parchment covered or a re-usable baking sheet covered pan. Bake for 40-45 minutes.
  4. Oil-free sauté the first ingredients by heating your pot to medium heat, then adding the onion, carrots, celery and mushrooms. Let these sizzle for a few minutes, then de-glaze (un-stick) with a couple tablespoons of water. Continue to do this for about 7 minutes, de-glazing a few times as needed.
  5. To the pot, add the 2 minced garlic cloves and full jar of curry paste. Mix and let sauté a few minutes.
  6. Then add the full can of coconut milk, 2 cups of veggie broth and 2 cups of red lentils.
  7. Mix, bring to a boil, then let simmer for 20 minutes.
  8. Add chopped spinach.
  9. When the Kabocha Squash is done, flip the halves over to let cool for a few minutes, then scoop out the flesh with a spoon and mix it into the stew.
  10. Serve it up! On a bed of quinoa or brown rice with cilantro and peanuts on top!
Notes
*Didn't include cooking time or instructions for grain to serve it on. Pre-cooked quinoa, rice, or wheat berries are great!

Tag @hookedonplants if you make this! I love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week is all about Plant Proof’s podcast with Dr. Alan Desmond. He gives out so much amazing information about the gut microbiome!

Try the #PlantsForAWeek challenge by grabbing my brand new E-Book!

 

Simple Caramelized Leek & Onion Side Dish | Oil-free

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Move over mashed potatoes, there’s a new kid on the block. This caramelized leek & onion side is now the side of all sides.

Paired with the easiest go-to ingredient combo of Bragg’s liquid aminos and Nooch.

Hack alert: add these two ingredients to any savoury dish, and BAM: you’re a chef pumping out incredibly flavourful dishes!!

It might not look like much, but the flavours are bursting and the simplicity is ridiculous.

Just a few chops, a bit of a sizzle, a yummy aroma, and you have yourself a fancy, melt in your mouth side!


Simple Caramelized Onion n' Leek Side Dish
 
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A simple, flavourful side dish to amp up any dinner menu!
Author:
Recipe type: side
Serves: 4
Ingredients
  • 2 leeks, with the dark green part chopped off (this is optional, but makes for a softer caramelization). White/light green part sliced in half lengthwise, rinsed well, then thinly sliced horizontally
  • 1 large yellow onion, sliced
  • 2 garlic cloves, minced
  • Kosher salt
  • ¼ cup Bragg's Liquid Aminos
  • ½ cup nutritional yeast
Instructions
  1. Heat pan to medium heat then add sliced onions. Let the pan brown, then add a bit of water (about an ⅛ of a cup) and mix to de-glaze the pan. Do this twice.
  2. Add the sliced leek to the pan. Continue the de-glazing method with water (baslamic vinegar works too!) for few times.
  3. Lower the heat, put the lid on, and allow to caramelize for at least 10 minutes.
  4. Add liquid aminos and nutritional yeast. Mix until combined.
  5. Serve it up!

Tag @hookedonplants if you make this! I love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week is all about Plant Proof’s podcast with Dr. Alan Desmond. He gives out so much amazing information about the gut microbiome!

Try the #PlantsForAWeek challenge by grabbing my brand new E-Book!