HookedOnPlants

When getting hooked is a good thing

julia

Cacao RawNola | Raw Vegan

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Stop what you’re doing. Make this now. Thank me later.

Too demanding? It’s worth it.

This stuff should be illegal, it’s so good. Not to mention it’s simplicity. Raw food for dummies, people!

If you’re new to the raw food world, and this happens to be the first raw recipe you make, you’ll be hooked.

Move over cookie dough… there’s a new guy in town.

This time it’s healthy, and dare I say… tastier.

Sprinkle this on your thick and creamy smoothie bowl or banana ice cream… or you could even top your Jules Fuel with some of this sweetness!

Are mornings allowed to taste this good????

Yes. Yes they are.

This recipe is inspired by Loni Jane (thank you girl!)

Granolas these days… usually they’re packed with oil and refined sugars.

With this RawNola, the nutrients are still in tact without the disturbance of heat, plus there’s no refined sugar, it’s fat-free, vegan (of course), and SO EASY.

Benefits:

  • Dates are one of those ingredients… just too good to be true. They’re naturally sweet, gooey and delicious. Plus, they’re packed with fibre, minerals and vitamins. Yup, nutrient-dense powerhouses that you don’t have to feel guilty about eating, even though they taste so sinful! Want more? They’re packed with iron to help with anemia, they keep you regular, their amino acids help digestion, and their potassium reduces the risk of strokes.
  • Oats are fibre-rich to lower cholesterol and trigger to let your brain know you’re full. The manganese boost will help with anxiety. The antioxidants will combat cardiovascular disease. Oats will also help balance your blood sugar levels. Opt for the gluten-free version if you’re gluten-sensitive.
  • Coconut is packed with heart healthy omega medium-chain saturated fats are used by the body efficiently and transformed into energy. It’s also antibacterial and anti-inflammatory to decrease bacterial overgrowth, and inflammation in the body.

CACAO RAWNOLA 

Time: 5 minutes

Serves: 2

Ingredients:

  • 1/2 cup raw oats (gluten-free if needed)
  • 1/2 cup shredded coconut
  • 7-10 pitted dates
  • 1 tbsp cacao

Directions:

  1. Add oats, coconut, cacao and 3-4 dates to a food processor or high-speed blender, pulse until dates are evenly mixed
  2. Continue to add the dates until your desired texture is reached. You may need all of them, you may not… this depends on the gooeyness of your dates
  3. Top on your Banana Soft Serve or smoothie bowl, or Jules Fuel, or just pour some Vanilla Date Almond Milk over it in your favourite bowl and call it a day.

Hooked On People Interview Series ~ Priscilla AKA ‘Satisfy Your Soul’ + BANANA BREAD RECIPE

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Say hello to Priscilla Levac Cannon!

She has just started a beautiful new plant-based blog, so of course, I had to get know her a bit more.

Priscilla has lived in the Sea-to-Sky area for 20 years now, and used to be a pro-snowboarder. In 2005, she won the US Open, was named the ‘Best Female Rider of the Year’, plus she was featured in a couple of major snowboard movies.

Her passion now lies in sharing plant-based recipes (raw and cooked) as a Raw-Food Chef on her brand new blog, Satisfy Your Soul. It’s all about ‘soul-satisfying food’. She has been eating a vegan diet for the last 8 years as a Mom, an athlete, and someone who’s concerned about the state of our environment. After trying an array of different diets, and restricting herself over the years trying to find the right way of eating for her athletic endeavours, she’s finally found what seems to be the ‘big secret’. “With the balance I’ve cultivated, I now enjoy peace of mind, and my body weight and energy level is naturally on point,” she says. Check out her about page for more on her journey.

She’s all about sharing healthy vegan food without compromising the taste – AMEN!

Let’s get to know Priscilla a bit more… Plus get into some delish banana bread at the bottom!

Why did you start eating a vegan diet?

I’ve been eating vegan for nearly 8 years. I originally got into raw food to get healthier. Later on I watched the documentary Earthlings, which broke my heart and opened my eyes. I never touched meat again. And I’ve been so much healthier ever since; physically, mentally and spiritually.


How did you go vegan? Slowly, or overnight?

Overnight.

How long have you been a Raw Food Chef?
For about 6 years.

What is are the top 3 things you want people to know about the vegan lifestyle?
1. Eating vegan is a lot more flavourful and comforting than people think. It can be the healthiest way of eating if it’s done right, by consuming fresh, organic whole foods (verses tofu, fake meats, and other processed foods), and taking the right supplements if needed.
2. The whole “not enough protein” is a myth. There is protein in every plant-food, and the bigger issue is about getting too much protein. There are even plenty of professional athletes who are thriving and breaking records on a plant-based diet.
3. A vegan diet can prevent and even reverse most diseases such as cancer, diabetes, heart diseases and more.
4. Lastly, eating vegan is the biggest contribution we can make for our planet and precious resources.

Top 3 tips for eating more plants?
1. Making lots of green smoothies, green juices, salads.
2. Using fresh organic whole foods as much as possible for most meals.
3. Bring your lunch everywhere you go!

What are you working on right now that excites you?
My new food blog! The response has been really great!

What is your favourite recipe?
Priscilla’s Kickstart Espresso-Chocolate Banana Bread
Prep Time: 15-20
Bake Time: 60 mins
Yields: 6-7 slices

Ingredients:

  • 4 Tbsp ground flax seeds.
  • 12 Tbsp warm water (180 ml).
  • 2 cups oat flour (gluten-free if needed).
  • 1 1/2 cup coconut sugar.
  • 1/2 cup cacao powder.
  • 2 tsp baking soda.
  • Pinch salt.
  • 3/4 cup dark chocolate chunks.
  • 4 very ripe bananas.
  • 1/3 cup almond milk.
  • 2 espresso shots.
  • 3 Tbsp coconut oil, melted.

Directions:

  1. Preheat oven to 350 degrees F.
  2. In a small bowl, stir in ground flax seeds in the warm water. Set aside.
  3. In a large bowl, combine all dry ingredients; oat flour, coconut sugar, cacao powder, baking soda, salt, and chocolate chunks. Set aside.
  4. In a medium bowl, mash your ripe bananas with a masher or fork. Then add the rest of your wet ingredients; flax seed mixture, almond milk, espresso, and coconut oil. Mix well.
  5. Pour your wet ingredients into the dry ingredient’s bowl. Mix well.
  6. Pour mixture into a non-stick bread pan, then place in the oven. Bake for 60 minutes.
  7. When you’re banana bread is ready, simply pull it out of the oven, let it sit for 30 minutes and enjoy!

Note

Feel free to add an additional espresso shot to intensify the coffee flavour.
Find Priscilla here:
www.satisfyyoursoul.co
Instagram: @_satisfyyoursoul_
Facebook: Satisfy Your Soul

Veggies For Dayz Rice Paper Rolls with Tahini Lime Dip

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Perfect for those days that you have that urge to dive into a plate-full of cleansing, vcggie deliciousness.

This dish is part of the Vancity Virtual Potluck menu!

The #VancityVirtualPotluck includes over 30 delish recipes from amazing Vancouver (/Whistler!) bloggers. The lovely ladies over at Piquant Marketing have brought us all together to form a mega-menu to devour.

I was super excited to start off the appetizer course of the Virtual Potluck, but then, just like a real-life potluck… I went ‘AH, what do I make’?

Then, ‘ahhhhhh yes rainbows are pretty. Let’s make some.’

For the appetizer that comes after these rice paper rolls, head over to Stephanie and Kiana at Karma and Soul for their amazing Roasted Balsamic Beet Hummus recipe (inspired by Melissa at Spread’Em Kitchen)!

The link for the next dish is at the bottom.

Click this photo for the full menu!

Back to these crunchy, nutrient-dense rolls. So simple and SO fresh.

Raw.

Vegan.

Oil-Free.

Gluten-Free.

And this sauce is perfection.

You can create an endless combination of veggies and fruit to stuff into these wraps. Just pack in your favourite colours of the veggie rainbow.

(I get all my favourites from Spud – use CRVAN-MURJUB for 20 buckeroos off!)

These babies are perfect to bring as a colourful appetizer to any shindig you’re going to.

The dipping sauce is also used in the Cucumber Cups canapé recipe. It’s so versatile and can be used as a spread, dip or dressing depending on the amount of water you add.

There’s no doubt that this flavourful, oil-free sauce will become a sought after staple in your abode.

Benefits:

~ Raw produce of any kind are what makes your body thrive. Eating fruits and veggies in their raw form keeps the nutrients in tact, plus gives you the water content and fibre you need for the digestion and assimilation of the vitamins, minerals and nutrients. You’ll get mega-benefits from all the enzymes and phytonutrients in raw goodness. This leaves you with more energy for healing and life! Clearer skin, more energy, less sickness, easier weight-loss, better digestion, and less inflammation are all benefits of eating an abundance of raw fruits and veggies.

~ Tahini is one of the best sources of calcium you can consume. The calcium in sesame seeds (what tahini is made of) is easily absorbed and assimilated by your body to help create strong bones well into your 90s

~ Rice paper wrappers are gluten-free, low-calorie, low-fat and easy to use. They are a great option for creating wraps with because the only ingredients are rice, and water (maybe some salt)!

Veggies for Dayz Rice Paper Rolls with Tahini Lime Dip

Serves: 2-4

Time: 20 minutes

Ingredients:

Wraps:

  • 5-8 rice paper wrappers
  • 2 beets, grated
  • 4 carrots, grated
  • 2 mangos, sliced
  • 2 cucumbers, sliced length-wise
  • 1 avocado, sliced
  • 1 red pepper, sliced thinly
  • as many sunflower sprouts as you can fit
  • 1 cup water (for rice paper)

Tahini Lime Ginger Dip:

  • 2 tbsp tahini
  • 4 tbsp almond butter
  • 1 tbsp + 1 tsp tamari or soy sauce
  • 1 tbsp rice vinegar
  • Juice of 1 lime
  • 1 tbsp maple syrup
  • 1/2 tsp ginger powder
  • 1/2 cup water

Directions:

  1. Make dipping sauce: add all dip ingredients to mini food processor or blender. Blend until smooth
  2. Roll up the wraps: pour water in a plate. Submerge one rice paper in the water for 20 seconds. Take out and place on breadboard. Fill the wrap with some of each veggie. Fold the ends of the rice paper over the veggies, then roll like a burrito.
  3. Cut in half, and serve with dipping sauce.

 

Miso Sweet Potato Glory Bowl of Goodness | (highly addictive dressing)

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There’s something SO satisfying about eating a meal out of a bowl.

Plus, making this will turn you into a left-over magician.

Anytime I make a Glory Bowl/Buddha Bowl, I make a lot of everything. This makes it difficult not to eat healthy for the rest of the week.

So, go crazy with the cooking amounts then enjoy easy left-overs ready to stuff into a wrap to-go, add to salads, or make into another sweet bowl of goodness.

This dressing. OMG.

It never fails to impress. I’ve nailed down the right amounts of these amazing ingredients, and created one of the best sauces for any kind of bowl.

Other ideas for it? Only add a tablespoon of water to make it into a dip OR add 3/4 cup of water and make it into a salad dressing. Seriously. SO GOOD.

This is a perfect option for a vegan dinner party. Lay out all of the ingredients and get everyone to make art in their bowls. Bonus? The non-vegans will feel completely satisfied, and realize that vegans do eat more than just lettuce and carrots 😉

Benefits:

~ Whole grains are packed with soluble fibre, minerals, vitamins and antioxidants. Because they’re packed with the goods, they reduce the risk of heart disease, type 2 diabetes, and some forms of cancer. They’re a great option to fill up on to keep your weight in check. It’s best when you soak them before cooking to reduce the phytic acid, and begin the sprouting process. This makes it much easier for your body to digest and assimilate the nutrients in the grain.

~ Miso is a fermented form of soy, rice or barley. This is GREAT because the more feremented foods we consume, the better. Feremented foods are highly beneficial for your gut, and the good bacteria in your intestinal flora. Surprisingly, 9 out of 10 of our human cells are bacteria, and only 1 out of 10 is human! So, it’s extremely imporant to keep you bacterial intestinal flora happy. Fermented foods do just that. What happens if they’re deprived, this can lead to gas, constipation, hormonal issues, PMS, chronic respiratory problems, high cholesterol, neurological problems, osteoporosis, low energy, weight gain… the list goes on.

~ Sweet potatoes of all varieties are high in vitamin C, A and manganese, plus were the staple of the longest living peoples in history, the Okinawans. They’re anti-aging because of their high antioxidant properties, and nutrient density!

Miso Sweet Potato Glory Bowl of Goodness

Serves: 6-8

Time: 1 hour

Ingredients:

Bowl:

  • 2 cups of your favourite grain (brown rice, wild rice, quinoa, wheat berries or…)
  • 2 cups red or green lentils, rinsed
  • 3 sweet potatoes (get different colours if you can find them!), sliced into 1/4 inch rounds
  • 1 tsp each of salt and pepper
  • 4 cups (or more) arugula or spinach
  • raw veggies of choice, grated or spiralized (I use carrots, beets, zucchini, or red cabbage)
  • 1 cup green peas, cooked from frozen according to package (optional)
  • avocado slices (optional)

Miso Tahini Dressing:

  • 1/4 cup tahini
  • 1/4 cup miso paste
  • 1/4 cup nutritional yeast
  • 1 tbsp apple cider vinegar
  • 1 tsp tamari
  • 1 tbsp maple syrup
  • 1/2 cup of water (or more depending on the consistency you like)

Directions:

  1. Preheat oven to 415 degrees F
  2. Cook the grain according to package. Or check out the grain cooking chart below!
  3. Roast sweet potatoes: lay out rounds on parchment covered baking pan, sprinkle with salt and pepper. Bake for 30 minutes, flipping once half-way
  4. Cook the lentils: For RED lentils ~ bring lentils plus 3 cups of water to a boil in your pot. Stir, then let simmer with lid slightly ajar for 10 minutes (check at 8 minutes to be sure they don’t over cook). For GREEN lentils ~ bring lentils plus 4 cups of water to a boil, then stir, then simmer 20 minutes.
  5. Grate or spiralize your raw veggies of choice
  6. Blend the Miso Tahini Dressing: Add all dressing ingredients to blender or food processor. Blend until smooth
  7. Make art in your bowl! Pack it with the rice, lentils, raw veggies, sweet potatoes and arugula, then drizzle the dressing all over!

 

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan | Oil-Free

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So fresh and so clean, clean.

Zoodles are the new black.

If you don’t have a spiralizer for your kitchen yet – you have got to invest in one. Yes, it makes noodles out of your favourite veggies, but more importantly … the satisfaction you get from cranking the handle is something you just have to experience for your self. I giggle the whole time.

I have something like this one, but you could always go for a hand-held version like this.

Spiralizing zucchini, squash, yams, carrots, beets, cucumbers… can create a main dish or even a garnish to a meal that will create plate so professional looking that you’ll have to fight the urge to take a picture and share it with the world.

Eating zoodles, rather than your typical spaghetti, will give you a mountain of unprocessed nutrients, in fewer calories. Nutrient density people! That’s what we’re looking for!

What does this mean? You can pile your plate high with this stuff, and you’ll be all getting the fibre, water, minerals, vitamins you need, PLUS feel free to eat as much as you like! No skimping on this ‘pasta’ dish.

As for the KALE PESTO. Oh my.

Most pesto has a lot of oil, nuts, and parmesan cheese. But not this delicious sauce. Instead of going overboard on the nuts, this pesto features avocado as well. It’s a winner, this one.

In the raw-food world, marinated is a perfect trick to create super flavourful ingredients, without the heat of cooking. You’ll see when you marinate the heck outta these wild mushrooms. Flavours to the MAX.

Adding raw foods to your diet is super beneficial. The closer to unprocessed in this processed world we can get, the better. Raw foods are living foods, with all of their nutrients still in tact, and ready to be absorbed by your wonderful body, and create clean energy for all of your systems.

So, here is a great raw vegan entrée you can devour to increase your immunity, energy, and bring a glow to your skin, hair and nails.

Benefits:

  • Zucchini surprisingly has a high content of omega-3 fatty acids, zinc, niacin, and protein! Eating zucchini in it’s raw form will give you tons of fibre and nutrients, yet be low in calories. A great combination for weight loss. Not to mention the vitamin C is has for your immune system and B vitamins for blood sugar regulation.
  • Kale…. all hail the kale! Unless you’ve been hiding under a rock, you know kale is good for us. A cruciferous, dark, leafy green. What more could you ask for? It’s packed with fibre to help with digestion and elimination. It’s got Folate for your brain, vitamin C for your immunity, vitamin K for your bones and heart, and vitamin A for your eyes, PLUS 3 grams of protein in just one cup.
  • Mushrooms (of your choice) are high in vitamin D, and antioxidants! This will help with depression, and combatting disease.

** I love getting most of my produce through Spud.ca, delivered right to my door! **

CRVAN-MURJUB is my code for you to get 20$ off your first Spud delivery. Worth a try! It’s local, organic and so easy.

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan 

Serves: 1-2

Time: 40 minutes (includes marinating time)

Ingredients:

  • 1-2 zucchinis
  • 1 cup mushrooms of your choice, thinly sliced

 Mushroom Marinade:

  • 1 tbsp maple syrup
  • 2 tbsp tamari
  • 1 tbsp rice vinegar
  • 2 tbsp miso paste
  • 1 tbsp sambal oelek (optional)
  • 1/4 cup water

Avocado Kale Pesto:

  • 1/4 cup almonds
  • 2 cups packed kale leaves, de-stemmed and torn
  • 1 bunch basil leaves
  • 1/4 avocado
  • 1 garlic clove, minced
  • juice of 1/2 lemon

Directions:

  1. Marinate mushrooms: Mix together marinade ingredients. Place mushrooms and marinade in a wide bowl or baking pan (so mushrooms are covered by liquid). Let sit in the fridge for at least 30 minutes (the longer the better!)
  2. Spiralize your zoodles! Then let sit in a strainer while you prepare the rest.
  3. Make pesto: in food processor, first blend the almonds into a flour (or close to it), then add in the rest of pesto ingredients together in food processor and blend until smooth, scraping down the sides when needed.
  4. Mix together the zoodles and pesto.
  5. Serve with marinated mushrooms on top!