HookedOnPlants

When getting hooked is a good thing

julia

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

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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.

 

Easy Vegan Pizza

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Going plant-based doesn’t mean you have to miss out on pizza parties. No way. You can make that pizza and eat it too.

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Vegan pizza can be just as delish, yet way more nourishing than your usual suspects on the pizzeria menu.

Homemade roasted tomato sauce, thinly sliced potatoes, a truck load of veggies, and you’re on your way to a pizza party packed with pizzaz. There will be more than enough satisfying tastes and textures so that you can call it comfort food.
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The thinly sliced potatoes first up on the layering order, give the pizza a decadent texture when you bite into it. These spuds laying on top of the italian roasted, roma tomato pizza sauce will sky-rocket your taste buds to pizza heaven.

I like mine without the vegan cheese, but Davey still doesn’t get how pizza can be pizza without some kind of cheese 😉 I’m sure lots of you are in the same boat.

So, we used Follow Your Heart mozzarella shreds for his, and a healthy sprinkle of nutritional yeast for mine.

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Benefits:

-Roasting tomatoes actually increases the availability of their phytochemicals. Eating plants in their raw form is usually the way to make sure you receive all the nutrients they are carrying, but tomatoes are one of the very few  that actually become more beneficial to your body when you cook them.

–Red Peppers bring you some of the highest amounts of vitamin C (for immunity), vitamin A (for eye health), antioxidants, and folate (to help prevent anemia). Green peppers are actually just unripe red peppers with half the vitamin C, and a bitter taste! Go for the most colourful red option.

–Nutritional yeast (I wish there was a better name for this!) is packed with B Vitamins! B vitamins are vital for your nervous system and energy. It’s also antiviral, anti-bacterial and immune-boosting. Plus it’s a great source of protein and B12 (great for vegans).
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Serves 6 (great for left overs)

Takes 1 hour

Ingredients:

Tomato Sauce:

  • 8 roma tomatoes
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp oregano
  • 1/2 tsp basil
  • Pinch of Himalayan rock salt

Pizza:

  • Pizza dough for 3 pizzas- use your favourite store-bought, or here is a good recipe
  • 5 new potatoes, thinly sliced with mandolin (or by hand)
  • 1 red onion, diced
  • 2 red peppers, chopped
  • 5 white or crimini mushrooms, sliced
  • zucchini, diced
  • a few handfuls of spinach
  • 1/2 cup coconut flour, or your flour of choice (for rolling dough out)
  • 1 tbsp coconut oil (to spread on pan for non-stickyness) ALTERNATIVELY just use parchment paper
  • Follow your Heart mozzarella vegan cheese
  • OR….
  • 1/4 cup nutritional yeast

Directions:

  1. Make tomato sauce: Preheat oven to 425 degrees F, slice roma tomatoes length-wise and place cut-side up, single layered on parchment paper covered pan and sprinkle with salt. Roast for 25 minutes (you will see caramelization in action). Blend tomatoes in high speed blender with spices until smooth.
  2. Lightly oil pizza pans with coconut oil, or just use parchment paper. I often use my cookie sheets, and make square pizzas.
  3. Sprinkle coconut flour (this is gluten free, but you can use any flour) on clean counter and roll out pizza dough as best you can! I’m no expert here.
  4. Spread dough onto pan. Cover with pizza sauce.
  5. Layer the thinly sliced potatoes all over the pizza.
  6. Layer the rest of vegetables on the pizza.
  7. Sprinkle with cheese (or don’t).
  8. Bake in 425F oven on the middle rack for 18-20 minutes, or until golden brown crust.
  9. With one minute remaining, sprinkle the spinach across your pizza.
  10. Sprinkle on nutritional yeast when served.