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Creamy Vegan Red + White Sauce BBQ Pasta + 10 Reasons to DITCH DAIRY

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Some red & white action in a creamy vegan red sauce form for a little Canada Day celebration!

This time the creaminess comes from something special:

ACTUAL CREAM, but vegan.

Earth’s Own Canada just came out with a cooking cream! Made from Canadian Oats.

And lemme tell ya, it does the job.

Just use it like you would use dairy cream, and it cream-ifies anything.

Usually, I make cream from cashews (or sunflower seeds) like this recipe (just add a little more liquid). Or even white beans made into a cream sauce.

But, this cream makes it ridiculously easy, and extra creamy.

(Did you know oats use seven times less water than dairy?)

Better for the environment, better for the cows, better for you, PLUS it does the job. Win win win, WIN.

It’s BBQ season too, so fire up that barby and throw some plants on it, create a creamy sauce with ease, and you’re off to the delicious pasta races.

🥛 10 Reasons to ditch dairy and embrace dairy alternatives instead:
➖baby calves belong with their emotional mama cows⠀
➖ 65-100% of people are lactose intolerant⠀
➖ mama cows don’t deserve to be forcibly impregnated over and over
➖ your gut microbiome will thank you⠀
➖ we humans don’t need to ingest something that is meant for a baby calf to grow to a TON cow⠀
➖ look up casomorphins (in dairy) and cancer promoting IGF-1 growth factor… ⠀
➖ dairy uses 7x more water than oat milk⠀
➖ the countries with the highest dairy consumption also happen to have the highest rates of osteoporosis (so, no.. milk is not good for your bones)⠀
➖ there are tons of other ways to get calcium and protein … from plants ⠀
➖ and, it’s 2020 … the vegan milk, ice cream, butter, cheese and cream (like the one in this recipe) and RIDICULOUSLY DELICIOUS⠀

Creamy Red Sauce Veggie Pasta
 
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A creamy vegan red sauce pasta packed with BBQ'd veggies.
Author:
Recipe type: pasta, dinner
Serves: 5
Ingredients
  • 2 yellow or sweet onions, sliced
  • ¼-1/2 cup Earth's Own Cooking Cream
  • Tomato pasta sauce (used roasted garlic from Neal Brother's)
  • 400-500g whole grain pasta of choice
  • 2 red peppers, chopped
  • 2 zucchinis, chopped
  • 9 mushrooms (cremini/white), chopped
  • 1-2 tbsp balsamic vinegar
  • 3-4 vegan sausages of choice (we used Field Roast Italian)
Instructions
  1. Turn BBQ to 400F (or oven)
  2. Caramelize onions. Do do this without oil, just heat pan to medium, add sliced onions and let the pan brown. Add ⅛ cup of water to de-glaze the pan. Turn the heat down to simmer, and put the lid on. Let simmer for 20 minutes.
  3. Meanwhile, a bowl, mix together the veggies with balsamic. Add the veggies to a BBQ roasting dish (OR, bake them in the oven). BBQ for 30 minutes, mixing around halfway.
  4. Bring a pot of water to a boil. Add the pasta and cook according to directions.
  5. Add the sausages to the BBQ and grill according to the directions (about 4 minutes a side).
  6. Add cream and tomato sauce to the caramelized onions, and let simmer for another 5-10 minutes.
  7. Strain pasta, then pour it back into the pasta pot.
  8. Chop the sausages, and add them, the BBQ'd veggies and creamy red sauce to the pot. Stir until it's all slathered and delicious looking.
  9. Serve it up with some salad and a sprinkle of vegan parm!

If you make this, tag me on insta: @hookedonplants !

If you missed the premiere of Whistler Virtual Vegan Fest, it is on our Youtube channel for your viewing pleasure. Donate if you like to Happy Herd Farm Santuary or Whistler Food Bank here.

If you need help going plant-based without any judgement + with full support…check out 80/20 Plants, our app with 1:1 coaching ( Plants First Nutrition, Clare Minded, Esther, Matt and I), video lessons, meal planning and recipes.

Halloween Goblin Green Dip | 4 Minutes | Protein-Packed

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It’s all about dat’ dip!

…or sauce, or spread, or how ever you want to put this easy peasy goblin green dip to use.

I figured this one deserved it’s own post. It’s beautifully green, it’s super delish, and ridiculously nutrish (plus it happens to be the secret magical ingredient in the Wild Mushroom Green Lasagna last week).

Packed with protein from white cannelloni beans, kinda cheezy from the ‘nooch’ and ridiculously easy to whip up.

A great addition to the Halloween table!

This makes a big batch so you can keep it in the fridge to use on your next buddha bowl, tempeh burrito, or grilled cheeze sammy!

Easy Peasy Green Sauce | 4 Minutes
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Easy Peasy Green Sauce | 4 Minutes

Recipe by JulesCourse: Lunch, Dinner, SnacksDifficulty: Easy
Servings

8

servings
Prep time

4

minutes
Cooking timeminutes

Ingredients

  • 2 cups white beans, rinsed

  • 1 cup nutritional yeast

  • 2 cloves garlic

  • juice of 1 lemon

  • 1 tbsp onion powder

  • 3 cups spinach

  • 1/4 tsp salt

  • 1 tsp balsamic reduction like Nonna Pia‘s (or maple syrup)

  • 1/2 cup or more of water or unflavoured/unsweetened plant milk (depending on how thick or runny you want it)

Directions

  • Blend all ingredients until smooth (in your blender or food processor)
  • Dip with your fave crackers (we used Eve’s Crackers made in Whistler by our friends Eve and Sarah), spread, or thin it out a bit more with veggie stalk and use as a pasta sauce!

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Simply Basic Vegan Curry Recipe (Ridiculously EASY)

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Stuck for dinner? Craving tastiness? Need some veggies in your life?

DO THIS.

A basic vegan curry AKA… a fool-proof way to get nutrients in your bod’ without having to think.

Switch up the veggies according to the season, your personal vibe, or what ever you may have kicking around in that fridge of yours.

This recipe works with pretty much any kind of potato or veggie…

You could switch out the sweet potatoes for russet potatoes or turnips or butternut squash or pumpkin…

You could switch out the eggplant + cauliflower with carrots, broccoli, peppers, zucchinis…

You could switch out the chickpeas with edamame or red lentils or black beans or kidney beans or peas…

It’s your call! And it’s the perfect way to use up those veggies that have been staring at you in the face for the last week…saying ‘use meeee’!

You’re welcome, veggies.

OK on to the recipe.

Simply Basic Vegan Curry
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Simply Basic Vegan Curry

Recipe by JulesCourse: Dinner, LunchDifficulty: Easy
Servingsservings
Prep time

10

minutes
Cooking time

40

minutes

Ingredients

  • 1 large sweet or yellow onion, chopped

  • 3 cloves garlic, minced

  • 6-8 white or brown mushrooms, sliced

  • 1-2 jars of red or green curry paste (112 gram jars)

  • 1 small can coconut milk (200mL)

  • 1 veggie boullion cube

  • 2 medium-large sweet potatoes, chopped

  • 1 large eggplant, chopped

  • 1 cauliflower, chopped

  • 2 leave kale or 2 handfuls spinach, thinly sliced

  • 1-2 tbsp peanuts (for topping)

  • 3-4 sprigs fresh cilantro (for garnish)

Directions

  • Bring pot to medium heat, then add onions, mushrooms and garlic. Let sauté, and add a bit of water to de-glaze the bottom of the pot
  • After 5 minutes, add the curry paste, coconut milk, boullion cube and a cup of water. Stir until mixed evenly
  • Add the sweet potatoes and eggplant. Add water until the veggies are just covered
  • Bring to a boil, and then turn down to simmer for 30 minutes
  • Add in the cauliflower and greens. Let simmer another 5 minutes
  • To serve, lay down some pre-cooked brown rice or any other grain (or not), and top with peanuts and cilantro!

Notes

  • Goes well with pre-cooked brown rice or quinoa!

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If you make this, make sure you tag @hookedonplants on instagram!

Need a guide towards a plant-based lifestyle? Try the 80/20 Plants Program

Check out my e-book (your new vegan handbook) AKA …all you need for a #PlantsForAWeek mini challenge.

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!

Simple Creamy Tomato Pasta with Chick’n | Vegan + Oil-Free

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A week night dinner saviour!

This pasta is super delish, and takes no time.

The creaminess? Hello cashews.

The simple-ness? Hello blender.

Pretend you’re a top chef for a minute with out actually having the credentials.

The biggest bonus of it all? The creaminess and decadent mouth feel we all crave… doesn’t have to come from the cow!

As for the vegan chick’n; it can be taken out completely, or replaced with any other kind of vegan meat you like. I’m thinking cauliflower ground round would be delish in here from Big Mountain Foods, or Gusta sausages, or Very Good Butcher’s bangers, or Field Roast sausages, or a little more indulgent Gardein or Yves ground round. Make this multiple times, and switch it up every time!

Why not add a side of steak? Cauliflower steak that is… Just douse a thick slice of cauliflower in your fave sauce (used Naked Coconut Teriyaki for this one), and sear them on the BBQ for 4-5 minutes a side!

Don’t forget to whip up some ridiculously easy vegan parm.

Simple Creamy Tomato Pasta with Chick'n | Vegan + Oil-free
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Simple Creamy Tomato Pasta with Chick’n | Vegan + Oil-free

Recipe by JulesCourse: DinnerDifficulty: Easy
Servings

6

servings
Prep time

10

minutes
Cooking time

12

minutes

Ingredients

  • Creamy Tomato Sauce:

  • 1/2 cup cashews (soaked over night or a couple hours for the most creaminess)

  • 1 tbsp onion powder

  • 2 tsp oregano

  • 1 tsp basil (or 2 sprigs fresh basil

  • 1/4 cup nutritional yeast

  • 1/4 tsp salt

  • 1/2 tsp white pepper (optional)

  • 1 cup diced canned tomatoes

  • Pasta Fixin’s:

  • 1 medium sweet onion, diced

  • 2 cloves garlic, minced

  • 4-5 mushrooms of choice, sliced

  • 1 red pepper, diced

  • Meatiness: pre-cooked brown lentils or vegan chicken or ground round (Sweet Earth seitan strips, Very Good Butchers bangers, Gusta sausage, Field Roast weiners, Gardein chicken, Yves Veggie Cuisine Ground, Big Mountain Foods Ground

  • 2 handfuls kale or spinach, chopped

  • 300g whole grain pasta of choice (choose one with a couple of ingredients only… like brown rice or quinoa or chickpeas and water)

Directions

  • Turn pan to medium heat, add onions and let brown. Add a splash of water to de-glaze the pan. Then add in the pepper, mushrooms and garlic. Let sauté 5 minutes (add a bit of water if it sticks)
  • Boil water for your pasta
  • Add the ‘meat’ of choice to the pan. Let brown and heat up for 5-10 minutes while stirring periodically
  • Cook pasta according to directions
  • Meanwhile, make the creamy tomato sauce: Add all pasta sauce ingredients to the blender and whizzzz until smooth
  • Add the sauce to the veggie and ‘meat’ pan, stir to combine
  • Strain your pasta, then add that to the loaded pan too. Give it a good stir
  • Blend up some 3 minute cashew parmesan, then serve up your dish with some basil leaves, parm, and maybe even some garlic bread (toast with vegan butter and garlic powder = easiest garlic bread ever).

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The Happiness Burger | Smokey Tempeh Beet Rice Patties

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There’s a million different ways to eat a burger without the beef. But, this Happiness Burger is a special one.

Have you heard of the Delivering Happiness Project?

Hundreds of low-income family homes across the lower mainland and throughout Vancouver are being graced by free vegan burger patties all summer long because of this awesome project. How cool is that!?

Vanessa at Feed Me Fit created this recipe, and Juno is the man behind the Delivering Happiness Project mission.

Juno says; “More than half a million people in B.C. live in poverty. It’s sad to know that low-income families face impossible choices: buying food, heating the house, filling a prescription or paying the rent…”By providing healthy alternative food to families for three months we will not only give them a well-balanced plant-based diet but also the chance to save money on food costs…”

So, here’s a thank you to Feed me Fit and Delivering Happiness! What a way to make a difference in the people’s lives that need an extra boost.

Everyone is loving this patty recipe, so I had to grab it off Vanessa and share it with you!

Happiness Burgers | Smokey Tempeh Rice Patties
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Happiness Burgers | Smokey Tempeh Rice Patties

Recipe by juliaCourse: Lunch, DinnerDifficulty: Medium
Servings

8

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 1/2-3/4 cups quick oats (add more if the mixture seems too wet at the end)

  • 12 oz tempeh (about 320 grams or about 1.5 packages)

  • 2 cups short grain rice, pre-cooked

  • 3 cups (or 10 oz) sliced mushrooms

  • 1 cup grated beets

  • 3 cups onions, sliced (will caramelize down to 1.5 cups)

  • 1/4 cup vegan bbq sauce

  • 2 tbsp nutritional yeast

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 tsp liquid smoke, or smoked paprika

  • 1 tsp salt

  • 1 tsp pepper

Directions

  • Sauté onions and mushrooms until caramelized: Heat a pan to medium, add onions and mushrooms. Let sauté for a couple minutes, then turn the heat down to low. Let sauté for 15 minutes, adding a little bit of water when needed if it’s sticking. This should make about 2 cups of mushrooms and onions.
  • Add the onions and mushrooms to the food processor with all the other ingredients and pulse until evenly combined, but not quite smooth! Make sure there are still a few chunks (you could even leave 1/2 of the rice out, and hand mix it into the mixture after).

  • Once mixed, put the mixture in the fridge for 1 hour. Then take out to mould into burger patties.
  • BBQ, bake or pan-fry! About 5 minutes per side…Vanessa says: ‘We’ve tried baking them, and pan-frying them and I like the pan-fried option better myself, but many people disagree and like the baked version, so I suggest trying both!’

Notes

  • Prep time doesn’t include the pre-cooking time for the rice, and the hour of fridge time for the mixture!

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If you make these, be sure to tag @hookedonplants @feedmefit & @deliveringhappiness on instagram)!

Need a guide towards a plant-based lifestyle? Try the 80/20 Plants Program.

Check out my e-book (your new vegan handbook) AKA …all you need for a #PlantsForAWeek mini challenge.

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!