HookedOnPlants

When getting hooked is a good thing

julia

Vegan Pear Tarte Tatin | Mom’s Specialty

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HOOOOLLLLYYYY cow.

You know that moment when you take a bite of something, then immediately you forget what conversation you were having, the eyelids fall down, the eyeballs roll back, everything rolls in slow-mo, and you don’t even know what kind of sound comes out of your closed and full mouth?

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Beware. This will trigger that moment.

My Mom, known as the ‘dessert queen’ among the neighbourhood (despite her uber-healthy lifestyle and diet), has made a Tarte Tatin for special dinner parties for as many years as I can remember. Becoming the queen of Sacertorte, Galettes and Tarte de Anything; all originated from her years of living in Europe as a World Cup freestyle skier. She would never shy away from taking in the different cultures of food between her competitions.

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Bringing this mega-dessert to the dinner party is a big ordeal. It may look like a boring upside down pan.

BUT THEN: The big flip.

Everyone comes around to check out what’s under that over-sized, mysterious plate while my Step-Dad uses his muscles to flip the whole thing over without a drop of caramel dislodging from the masterpiece. He’s got this down by now.

Seriously so drool-worthy.

Over the last year, my Mom and Step-Dad, like I, have been educating themselves about plant-based living and getting excited about creating new recipes and transitioning to a vegan lifestyle for longevity, the environment and the animals.

They are is loving it.

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So, of course, changing to Veganism couldn’t mean ‘no more Tarte Tatin’… NO WAY.

Last week she came over to a dinner party with the masterpiece. Veganized.

No one could tell any difference! Top it off with coconut whipped cream, and you’re taste-buds are singing all the way to French dessert heaven.

I will admit, that this isn’t the healthiest recipe you will find on my blog. BUT no animals were harmed, and it is a really REALLY amazing treat, so it is worth it. #YoLo (isn’t that what you’re supposed to say here?)

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Benefits:

–Pears are packed with fibre, vitamin C, vitamin K and copper. They’ve got those antioxidant too to ward off disease and keep your insides happy.

-Vegan Butter isn’t quite a health food, but it’s a heck of a lot better than the typical butter from a cow. Normal butter has the same negative health effects as any dairy product out there. It’s a growth-promoting ingredient, that we really aren’t meant to digest. Dairy is something meant for a calf to grow from a calf to a 400 lb cow. It’s packed with saturated fat, indigestible proteins, and hormones that are meant to lead to weight gain. The dairy industry and the way the animals are treated isn’t something I’ll get into here, but go to the ‘why plant-based‘ page and scroll down to the animal section for more information on that. Here we used Earth Balance, but there are some delicious homemade vegan butters that you can make as well. More on that to come! Earth Balance is working with Palm-Oil farms to help with sustainability on that as well. 

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MOM’S VEGAN TARTE TATIN  – Size Large

**Makes a 14″ diameter pie (half all of the ingredients if you don’t have a pan that big!)

Time: Day Ahead: make pastry and chill coconut milk in fridge. On the day about 1 hour.

Ingredients:

You will need:

-oven-safe pan

-a plate that over laps the edges of your pan

–stand mixer with paddle and whisk attachment

Pastry:

  • 2 cups whole wheat flour
  • 1 tbsp organic cane sugar
  • 1/2 cup plus 2 tbsp vegan butter (we used Earth Balance) chopped into chucks and chilled in the fridge 10 minutes at least
  • 4-5 tbsp cold water

Filling:

  • 3/4 cup vegan butter (we used Earth Balance)
  • 1.5 cups brown sugar
  • 9 bartlett pears (they don’t have to be ripe!), halved lengthwise

Coconut Whipped Cream:

  • 1 can of cold coconut milk (chill in fridge for at least 24 hours
  • 1 tbsp maple syrup

Directions:

  1. Make pastry: Add flour and sugar in mix master. Then add chilled butter chunks to flour mixture and blend until pea-sized. Then add cold water and mix into a ball. Shape into flattened ball, wrap in Saran Wrap, and chill in the fridge OVERNIGHT. Also – be sure to put your coconut milk can in the fridge at least the day before.
  2. Next day. Pre-heat oven to 400 degrees F
  3. In a deep pan, melt vegan butter with brown sugar over low-medium heat. Let caramelize for about 5 minutes. The mixture should be bubbling but prevent burning by consistently stirring.
  4. Turn element down to low, carefully place pears cut-side down (careful not to burn yourself on the caramel mixture), in a pattern you’d like to see on the tarte once it’s flipped! You may have to cut some pears into quarters to fill spaces between the halved pears.
  5. Cover with a lid to keep moisture in and let simmer for 5-10 minutes or until you can easily poke a knife through the pears (the harder the pear, the longer you will need to simmer it).
  6. Remove pan from element to let cool for 10 minutes
  7. While cooling roll out the pastry from the fridge: Sprinkle some flour on a clean surface, and use rolling pin from the centre out to create a circular dough that is about 1/4 inch thick. It’s ok if it is bigger than the pan, because the extra width will be tucked under.
  8. To easily maneuver the rolled-out pastry, fold once in half, then again in quarter.
  9. Lift the folded pastry onto the pear pan, then unfold to completely cover the pan. Tuck the overhanging pastry into the pan (doesn’t have to be pretty or perfect).
  10. Bake for 20 minutes
  11. Let sit for 10 minutes
  12. Make coconut whipped cream: Flip coconut can upside down after it’s been chilled in the fridge, open the can and pour the coconut water off the top (drink it!). Use just the thick, white cream. Blend the cream and maple syrup together in a stand mixer with the whisk attachment.
  13. THE FLIP (aka the show, or the tricky part). Wear an apron and oven mitts. With a spatula, gently separate pastry from the sides of the pan. Start by placing your plate upside-down on the pan. Then, get low, and place your hands so your fingers are on top gripping the bottom of the plate, and your thumbs are gripping the bottom of the pan. In a swift motion, and a flick of the wrist, flip them together as a unit (flip AWAY from you) so the plate ends up underneath the now upside-down pan. Slowly lift the pan off to show the world your piece of delicious art work.

Vegan Butternut Squash Shepherd’s Pie

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Colourful, flavourful, subtly spicy and a crowd-pleaser.

This shepherd’s pie ain’t yo mama’s!

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(Unless you’re lucky enough to have a Mom like mine who gives me a run for my money at this whole plant-based chef thing)….
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Unusual and SUPER healthy, this new and improved version features lentils instead of beef, and bright butternut squash instead of potatoes (not that there’s anything wrong with taters, but squash is mega-abundant right now and needs to be gobbled up).
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And of course, it just gets better by the day as the ingredients infuse each other to enhance each flavour in the mix. Leftovers for the win.

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Have fun with this one, and serve it at your next dinner party to get a reaction. Let me know how it goes!

Here’s to comforting fall dishes and dinner parties.
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Benefits:

–Butternut Squash is packed with vitamin A, vitamin C, potassium and fibre. The bright orange colour of this squash means it’s packed with beta-carotene, an antioxidant that will combat cancer, asthma and help strengthen your immunity. The potassium will help lower blood pressure, and the vitamin A will help your skin and nails!

–Lentils are nutrient-dense, fibre rich, low in fat, and give you digestible and usable plant protein. We should all be eating some type of legume or bean daily. So, here’s your fix.

–Kale. Can I get a kale yeah!!? A super-green packed with vitamins and minerals galore. Fibre, vitamin C, vitamin A and vitamin K are also packed in there. Here’s a good run-down of 10 benefits!

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Vegan Butternut Squash Sheperd’s Pie

Serves: 10

Time: 1 hour

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Ingredients:

For squash topping:

  • 1 large butternut squash, peeled, cored and chopped
  • 1-2 tbsp vegan butter (Earth Balance from Spud Vancouver is what I use. You can use my code for a discount at check-out ‘CRVAN-MURJUB’)
  • 1-2 tsp oregano

For lentil filling:

  • 3 cloves garlic, minced
  • 1 shallot, minced
  • 3 carrots, diced
  • 1 large onion, diced
  • 2-3 celery stalks, diced
  • 3 tbsp curry paste
  • 1 tbsp fresh thyme
  • 1 tsp cumin
  • 1/2 tsp salt
  • 2 cups green, brown, or French lentils, rinsed
  • 4 kale leaves, stemmed and torn
  • 3-4 cups of vegetable broth
  • 1 cup frozen peas

Directions:

  1. Steam butternut squash until tender. Pour over a strainer and let sit until all liquid is gone.
  2. Heat large pot over medium heat. Add some water and the onions, carrots, and celery (no need for oil!)
  3. Let sweat for 10 minutes, adding more water if it’s sticking. Then add in garlic and shallot. Let sweat for another 3-4 minutes.
  4. Add curry paste, thyme, cumin and salt. Stir to coat.
  5. Add pre-rinsed lentils and enough vegetable broth to just cover. Bring to a boil, then simmer for 15-20 minutes, or until lentils are just tender.
  6. Pre-heat oven to 425 degrees F.
  7. While this is simmering, place butternut squash, vegan butter, oregano, salt and pepper into a bowl and use potato masher or fork to mash until almost smooth.
  8. Mix frozen green peas and torn kale in the lentil mixture, then pour into oven dish (about 12″ by 8″ and 2-3″ deep (there shouldn’t be extra water in the mixture, if so, drain it out).
  9. Spread mashed butternut squash evenly over top off the lentil mixture.
  10. Bake for 10-15 minutes.
  11. Broil on low for 2 minutes to brown that colourful squash.
  12. Let sit a few minutes before serving!
  13. Let cool completely before storing in the fridge.

No-Bake Spicy Chocolate Cream Pie

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Creamy and decadent with out the whole cream, butter or egg yolks.

YES. It’s possible. You’ll see.

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American friends! If you want to impress your Thanksgiving guests (or yourself) with a lighter, healthier, vegan alternative to something usually seen as a sinful, ‘I’ll just have one bite’ type of dessert, this will do the trick.

Don’t even tell them it’s vegan. See what happens.

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The sneaky chipotle really gives this pie a unique kick of flavour.

This one is inspired by Rouxbe Culinary School. I’m more than half way through my plant-based cooking course and am loving the kitchen creations of 100% vegan recipes and experiments they have me doing. But, what I’m loving even more is that I get to share the delicious-ness with all of you!

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Benefits:

–Tofu is a health food, when you buy organic, non-GMO! There is a myth about soy products leading to ‘man boobs’ or breast cancer by raising estrogen levels. This just isn’t the case. In comparison to dairy and animal products, soy is a major upgrade. It’s easily digestible plant-based protein. For more about the myths check out this article. And for more research check out Dr. Gregor here.

–Chocolate in it’s dark form without dairy isn’t so bad! It releases endorphins, and has antioxidants to ward off cancer and disease.

–Pecans contain more than 19 vitamins and minerals, including magnesium for all those anti-inflammatory benefits.
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Serves 12

Time 40 minutes

Ingredients:

Crust:

  • 1  1/2  cups raw pecans
  • 1/4 cup coconut sugar
  • 1  1/2 tbsp coconut oil
  • 1/2 tsp sea salt
  • 1/4 tsp chipotle powder

Filling:

  • 2 cups vegan dark chocolate chips
  • 2 packages organic silken tofu (260g packages), or soft block tofu (300g packages)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • pinch sea salt

Topping:

  • Organic raspberries
  • 1 tbsp cacao powder

Directions:

  1. Make crust: Pulse the sugar and pecans in food processor until a meal forms. Then add rest of crust ingredients and pulse to combine.
  2. Spread crust layer out on bottom and up the sides of pie plate (about 8″ diameter).
  3. Make filling: Melt chocolate by using a double boiler. While it’s melting, add tofu, vanilla, cinnamon, and salt to food processor and blend until smooth. Add melted chocolate, blend until combined.
  4. Pour filling over pie crust.
  5. Chill in fridge for 20 minutes.
  6. Serve with raspberries and a sprinkle of cacao powder.

 

Oil-Free Curry Roasted Chickpeas

By

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Sometimes you just need something savoury to crunch away at.

Chips are usually what we all turn to for that crunchy, salty, savoury craving cure. But, chips come with saturated fat, usually too much salt, and sometimes some pretty bad additives. Your body doesn’t thank you after downing a whole bag of chippies.

These little morsels, on the other hand, will cure that craving, and your body will sing hallelujah!

Oil-free, cholesterol-free, nutrient-dense and delicious!

A perfect road tripping snack too. I’ll be making a couple batches of these for my trip to Sin City this week.

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Las Vegas Baby! I’ve never been. We aren’t the type to vacation to cities… we usually are the ones planning adventure mountain bike, paddle board or tropical trips. But it’s been raining, there were cheap tickets, and there’s a first time for everything! I’ll let you know about it when I return… Or follow @juliamurrayski on Instagram for updates, and @hookedonplants for the vegan eats I find.

Just a few days of hot weather and good people watching before the winter season. Why not right?

Do you have any Vegas recommendations for me???

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OK, back to the crispy snacks.

Benefits:

Chickpeas have been used to treat high blood pressure, lower cholesterol, and pack that easily digestible plant-protein. Adding these or other legumes and beans to your diet with help you live longer with more energy!

Himalayan salt is the most pure salt you can use and is packed with minerals and vitamins (it even trumps sea salt, which also may have trace chemicals depending on the water source). Table salt, on the other hand, is stripped of it’s minerals and vitamins to a substance that is 95% sodium chloride and synthetic chemicals that will lead to high blood pressure, kidney damage, water retention and a whole lot more.

Ingredients:

  • 2 cups pre-soaked and cooked chickpeas (or 1 large can drained and rinsed)
  • Juice of 1/2 lemon
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp curry powder
  • 1/2 tsp himalayan salt

Directions:

  1. Preheat oven to 400 degrees F
  2. Pat down chickpeas with paper towel or tea towel until most of their moisture is off.
  3. Mix chickpeas in a bowl with lemon, spices and salt
  4. Spread evenly on parchment covered baking pan/cookie sheet
  5. Roast for 30-45 minutes (until crunchy), taking them out to shake around every 10 minutes.
  6. Watch close near the end so they don’t burn!
  7. Eat as a snack, or add them to soups, salads, or stews! (Like the spicy cabbage one below)

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Puffed Quinoa Dessert Bars

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Simple, no-bake, mouthwatering, chocolate-y, fudge-y dessert bars.

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Totally a go-to for any day of the week.

This recipe is adapted from on of my favourite food bloggers, Dana at the Minimalist Baker.

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I was lucky enough to grab a signed copy of Dana’s book at her book signing at Nourish Cafe after her and the lovely Erin Ireland‘s cooking demo! It’s an amazing new cookbook, Everyday Cooking. Every single recipe is simple and drool-worthy. She and her husband, John are both over-the-top inspiring.

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These bars are perfectly scrumptious snacks or desserts. Just sink your teeth into them once.

You’ll see.

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Here are the changes I made:

I used quinoa puffs as well as rice puffs, pumpkin seeds instead of sunflower seeds, maple syrup instead of agave syrup, and a mixture of sunflower seed butter and almond butter instead of peanut butter.

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Benefits:

–Quinoa, AKA the mother grain, contains all 9 essential amino acids that our bodies can’t produce themselves. So these bars are packed with plant-powered protein and nutrient-dense energy.

–Maple syrup is one of the least processed liquid sweeteners you can use. It’s packed with antioxidants and has a low glycemic index compared to most other sweeteners. This means you avoid the sugar spike, and inevitable crash like you would get from more refined sugars. And it’s Canadian, yo!

–Raw almond butter has healthy unsaturated fatty acids and fibre. In treats like this, go for it, but I don’t recommend over-eating nut butters because of the high saturated fat content, but the un-roasted, organic, raw versions do carry fibre and vitamins, and can be a small part of a healthy diet 🙂

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Time: 30 minutes

Servings: 12-14

Ingredients:

  • 1 cup of nut or seed butter of choice (raw almond butter, sunflower seed butter, or tahini)
  • 1/4 cup maple syrup
  • 1/2 cup chopped dates (medjool or bahri)
  • 1/4 cup raw pumpkin seeds
  • 2 cups quinoa puffs
  • 1 cup rice puffs
  • 1/2 cup dairy free chocolate chips

Directions:

  1. Prepare about a 6″x 8″ cake pan by spreading parchment paper or plastic wrap on bottom and over edges.
  2. Add almond butter, PB2 paste and maple syrup to a small pot. Heat on low heat and stir until mixture is smooth.
  3. Add almond butter mixture to a bowl with chopped dates. Stir to combine.
  4. Add quinoa, rice puffs and pumpkin seeds. Mix with wooden spoon until evenly combined.
  5. Spread out mixture in the prepared pan. To flatten evenly, use parchment paper between your hands and the mixture and press down firmly.
  6. Remove the top parchment paper, and place pan in the freezer to set for 10 minutes.
  7. While the deliciousness is freezing, prepare your chocolate sauce.
  8. Melt chocolate chips in a double boiler on the stove, or in 30 second increments in a bowl in the microwave (stirring each time), until you have a smooth sauce.
  9. Take the bars out of the freezer, and drizzle chocolate sauce over with a fork.
  10. Throw that pan of goodness back into the freezer and wait (the hardest part) for 10 minutes until it is set.
  11. Cut into shapes of your choice and gobble up.