HookedOnPlants

When getting hooked is a good thing

Oil Free

Vegan Carrot Cake | Oil-Free + Moist

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This moist vegan carrot cake along with the smothering of cashew cream cheese frosting is a match made in dessert heaven.

Ah Moist…it’s usually a cringe-worthy word. But, in this case, moist is what makes this cake so dang delectable.

Ok, I’ve said moist enough. You get the idea. You’ll get that scrumptious melt-in-your mouth texture without any hidden oils (or eggs 0r milk).

 

This masterpiece is moistened (one more time) with fresh orange juice, lemon juice and banana, and sweetened with coconut sugar and maple syrup. Instead of using refined wheat flour, it’s time to grind up some oats to make it even more whole-foody.

So. it’s actually pretty fricken’ good for you!

I’m alllll about having a dessert that actually tastes good yet isn’t going to break your belt or inflame your insides with processed sugars, oils and animal products.

Maybe you’re turned off when you hear the word ‘healthy’ in front of dessert…immediately a flashback of a cardboard brownie or watered down sorbet pops into your head… but when you can’t even tell a difference (or maybe the difference is even better than the usual), why wouldn’t ya!? It just means you can eat more of it and keep feelin’ fine!

This cashew cream cheese frosting is so simple it’s stupid. The tastiness and creaminess takes the cake to the next level.

This recipe creates a cake that’s about 2 inches tall. Double the recipe for a thicker cake! Just bake it for 10 more minutes (or until you can stick a toothpick in it and have it come out clean).

Benefits:

–Carrots are packed with the phytonutrient antioxidant beta-carotene (the pre-curser to Vitamin A). This does wonders for your bone health and eye sight. They’re also high in biotin, which helps metabolize fats, reduce blood sugar, prevent baldness, prevent eczema plus helps with the formation of new skin.

–Oats are a superfood! They provide a great source of insoluble fibre for your microflora and smooth digestion. Plus they’re packed with antioxidant vitamin E, essential amino acids (to help tissue regrowth), manganese, and B vitamins (for your nervous system).

–Cashews have a lower of a fat content compared to most other nuts, and the fat they do have is mostly heart healthy monounsaturated fats. They’re packed with copper to help eliminate free radicals, assimilate iron, develop bone and skin, and create the hair pigment (melanin).

Vegan Carrot Cake | Oil-Free + MOIST
 
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A moist (yup) vegan whole food carrot cake without any oil! Fruit juice sweetens and moistens this baby! Pair it with the simple cashew cream cheese frosting, and you'll have a birthday cake winner.
Author:
Recipe type: cake, dessert
Serves: 8-10
Ingredients

  • Dry Ingredients:
  • 2 cups oats
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • 2 tsp cinnamon, ½ tsp nutmeg, 1 tsp ground ginger, 1 tsp cardamom

  • Wet ingredients:
  • 2 flax eggs (2 tbsp ground flax seed + 6 tbsp water)
  • ¼ cup orange juice (juice from 1 orange)
  • 2 tsp orange zest
  • 1 tbsp lemon juice (juice from ½ lemon)
  • ½ ripe banana, mashed
  • ½ tbsp vanilla extract
  • ¼ cup coconut sugar
  • ½ cup maple syrup
  • 1½ cups finely grated carrots
  • ½ cup chopped walnuts or pecans (optional)

  • Vegan Cream Cheese Icing
  • ½ cup raw cashews soaked in water for at least 30 minutes (the longer the better)
  • 2 tbsp maple syrup
  • 1½ - 2 tsp lemon juice
  • pinch sea salt
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon
  • ⅛ cup almond milk

  • Topping:
  • ¼ cup walnuts, chopped
Instructions
  1. Pre-heat your oven to 350°F.
  2. Create the flax egg if you haven’t already (with a fork mix flax and water together in a cup, then set aside 5 minutes)
  3. Line 8 x 4 inch baking dish with parchment paper (2 strips in an X).
  4. Blend the oats in your blender until a flour forms.
  5. Add the rest of dry ingredients to the oat flour and blend until combined.
  6. In a separate bowl, mix together all wet ingredients.
  7. Pour dry ingredients into wet ingredients and mix until evenly combined.
  8. Pour the mixture into your cake pan and bake for 45-50 minutes.
  9. Meanwhile, make the cashew cream cheese frosting by blending all frosting ingredients in your blender until smooth (add a tiny bit of water if needed). If you forgot to soak your cashews, just pour boiling water over them and let sit for 5 minutes, then strain and blend.
  10. Remove the cake from your oven, let cool. Use spatula to pry the sides from sticking, and flip it upside down onto a cooling rack.
  11. Once cooled, flip over onto your serving plate and smother with cashew cream cheese frosting, then sprinkle with walnuts.

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Jules Fuel Buckwheat Bliss Balls | Blueberry Cacao or Matcha

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Meet your new travelling adventure buddies. These Jules Fuel Buckwheat Bliss balls are packed with superfood goodness with a mega-dose of antioxidants.


On the plane, in a camelback or pocketed on a ski day… they’ll save you and your low energy anywhere, anytime.
And they’re SO simple to make.
You’ll find some date ball recipes on here already like these Maca Date Balls or Hemp Coconut Balls , but these ones are special cuz they’re Jules Fuelled ;0)


My cereal company recently turned into a line of superfood breakfasts. The original (Jules Fuel Quinoa Superfood Oatmeal) has been breaking fasts since 2013. But, just last month 2 new Buckwheat Overnight Oat products graced the grocery store shelves!


Your choice of…Matcha Date Overnight Buckwheat Oats, or Blueberry Cacao Overnight Buckwheat Oats.


Both are bursting with antioxidants, plant protein, fibre, phytonutrients and flava flave. On the bag I tell guide you to soak your serving of buckwheat oats overnight in your favourite mason jar with your favourite plant-based mylk.
But today we’re switching it up a bit.


Adding dates to the mix allows you to roll it up into a bunch of 2-bite Jules Fuel balls for all your on-the-go energizing needs.
The buckwheat groats stay in tact to add a satisfying crunch to the texture, and the only thing you have to do is blend and roll. Triple (or quadruple) this recipe and keep them in your freezer for months!


Benefits:

  • Buckwheat is packed with all essential amino acids, creating a protein packed grain that gives you long lasting energy and regulates blood sugar levels by mimicking the action of insulin. It’s also alkaline to your body, and packed with B vitamins (to help your nervous system function optimally).
  • Blueberry & Cacao are both incredibly high in antioxidants to deactivate free radicals in your body (which are the culprits that lead to disease) plus counteract pollution and unstable molecules. This all leads to longevity by slowing the aging process! Antioxidants also help decrease cholesterol and fat accumulation (gotta love em’)! Cacao, which is the raw form of chocolate, is also well-known mood enhancer.
  • Matcha is highly beneficial ground up green tea leaves. It contains L-theanine, which is known to aid in cancer treatments by helping fight tumours. It’s way up there in the antioxidant count, highly energizing without the caffeine jitters, revs up your metabolism and detoxifies naturally. At the same time as being energizing, it calms the mind and relaxes the body. Plus, it’s rich in vitamins, fibre and chlorophyll.
  • Dates are mother nature’s candy (thanks Ma!). Since they’re incredibly high in minerals and vitamins, plus packed with fibre, they’re the best option for sweetening anything that needs some sweetness.


Jules Fuel Buckwheat Bliss Balls | Matcha Date | Blueberry Cacao
 
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These bliss balls are perfect to take on your next adventure, your next travel day, or even just to the office to curb that 4 o'clock dip of energy. They're packed to the nines with antioxidants and whole food energy.
Author:
Recipe type: snack, adventure fuel, dessert
Serves: 20
Ingredients
  • 8-10 medjool dates (depending on size)
  • 1 cup Jules Fuel overnight buckwheat oats (matcha date, or blueberry cacao)
Instructions
  1. Put all ingredients into your food processor.
  2. Blend for about a minute, or until the mixture resembles a crumbly granola. You should be able to pick some up, squish it, and it will stay together.
  3. Roll into 1-inch balls.
  4. Store in freezer or fridge.
  5. Take them with you for your next adventure, a long day at the office, or travel day!

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Creamy Vegan Spinach Artichoke White Bean Dip | 8 Ingredients

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Creaminess alert! I’m in love with this Vegan Spinach Artichoke Dip.

White beans come into play to create that creamy texture you’re craving, minus the dairy.

If you come across this dip in the store, the veg-sounding name will probably fool ya. The usual culprits show up in full force in the store-bought version… cream cheese, sour cream, mayo, and parmesano. Yup, it’s an overload of the type of creaminess that won’t do your body any favours.

That brings me to one of life’s must-knows.

 

There are 2 important aspects of the act of eating. The physical side & the mental side.

The way you love and appreciate your food makes a big difference in how your body is going to assimilate those nutrients. If you’re stressed out or worried about that thing you’re eating while you’re eating it (‘oh god, I shouldn’t be eating this…’), your digestion won’t run smoothly (because your adrenal system ~ AKA, your stress centre ~ simply cannot work at the same time as your digestive system).

Step 1 – you’ve got to love the taste.

Step 2- you’ve got to appreciate the food and feel good about eating it.

 

It’s a lot easier to follow through with step 2 when the food you’re eating is actually good for you, and it helps when it doesn’t taste like cardboard, am I right!?

That’s what it’s all about here. This dip is even better than ‘guilt-free’, I’ll go as far as saying it’s a ‘life-giving’ dip. It’s next-level awesome for your taste buds and your health.

And oooh man, does it ever taste good warmed up with a side of rye sourdough, crackers and veggies.

The white beans give this dip the dip-able texture we’re looking for.

Don’t limit it to a dip! Spread it all over your toast, sandwiches, wraps, or even make it into a pasta sauce by adding almond milk!

 

There’s just two steps to get to this deliciousness.

Blend

Bake

… that’s it.

 

Benefits:

  • White beans (cannellini beans) are of the legume family. Enough said. Legumes have tons of antioxidants, inulin fibre (prebiotics), minerals, vitamins, and protein. They’re low in fat, cholesterol, and calories (in comparison to the meaty alternative). This is your time to get in yo’ beans! Soak them first, then rinse if you feel that you get gas from them.
  • Artichokes = antioxidants. They’re #7 on USDA’s antioxidant-rich foods list! Plus, Vitamin C in artichoke is going to help you absorb the iron in the spinach. What a combo.
  • Spinach. We all know it’s Pop-Eye’s fave. Why wouldn’t it be? It’s packed with the good stuff (iron, water content, fibre, plant protein, chlorophyll, plus… niacin, manganese, zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate,potassium, calcium, magnesium, phosphorus, copper), but missing the bad stuff (saturated fat & cholesterol). A recipe for Pop-Eye’s physique.

 

Spinach Artichoke White Bean Dip | Vegan
 
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This dip is easy, but so impressive. We're keeping it on the lighter side by using beans as the base instead of nuts. It's creamy and delicious!
Author:
Recipe type: dip, appetizer, spread
Serves: 6
Ingredients
  • 1 can white cannellini beans (drained and rinsed)
  • ½ cup + 2 tbsp nutritional yeast
  • 1 tbsp onion powder
  • 3 cloves garlic
  • 2 tbsp lemon juice (about a ½ lemon)
  • ¼ tsp salt
  • 1 cup packed spinach, roughly chopped
  • 1 cup artichoke hearts (about 1 can, drained), roughly chopped
Instructions
  1. Pre-heat your oven to 375°F.
  2. In your food processor, blend beans with ½ cup nutritional yeast, onion powder, garlic, lemon juice, and salt.
  3. In an oven safe serving dish, mix the bean mixture with the spinach and artichokes.
  4. Cover with tin foil, then bake for 12 minutes.
  5. Take the foil off, sprinkle with extra nutitional yeast (or vegan parmesan like Violife's or this recipe) and broil on high for 2 minutes.
  6. Serve this saucy goodness up with your favourite raw veggies, chips, crackers...you name it.

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Whole Roasted Cauliflower with Curry Tahini Sauce | Vegan Main

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Whole Roasted Cauliflower is the easiest and one of the most delicious ways to enjoy your cauli!

This flavourful bomb of a recipe can take place of that main roast on the table.

Get those steak knives out, it’s time to carve up the cauli! Said no one, ever… until NOW.

But, you won’t need that steak knife, because this juicy cauliflower cooked to perfection, allows any dull knife to easily make it’s way to the bottom of the dish.

Let’s talk about this sauce. First, it’s massaged into the cauliflower, then it turns into a beautiful and delicious golden crust. Then, the other half of the golden goodness is drizzled liberally over the finished product.

Warning: this sauce may be your new addiction.

I brought this one to a potluck, and it was dubbed the vegan turkey. If you’re bringing it to a dinner, place it in a roasting dish, surround it in kale leaves, and put it in a 300°F oven for 10 minutes when you get there (the kale will turn into kale chips, and your roast will be extra golden).

In just a few steps you’ll have yourself a killer main.

Sauce the cauli.

Bake the cauli.

Slice and drizzle.

 

Whole Roasted Cauliflower with Curry Tahini Sauce
 
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One of the easiest ways to prepare cauliflower. It's perfect for an impressive looking main dish!
Author:
Recipe type: dinner, main,
Cuisine: vegan, plant-based, vegan main
Serves: 4
Ingredients
  • 1 head cauliflower, wash it and take off the greenery, but leave the stalk on (you may have to trim it for the cauliflower to site flat)

  • Curry Tahini Sauce:
  • ½ cup tahini
  • 3 tbsp maple syrup
  • 1½ tbsp curry powder
  • ¼ tsp sea salt
  • 3 tbsp apple cider vinegar
  • 1 tbsp dijon mustard
  • ½ cup water
  • ½ cup plain, unsweetened almond milk (or any other plain, unsweetened plant-milk)
Instructions
  1. Pre-Heat oven to 400°F
  2. Meanwhile, make the sauce: blend all sauce ingredients together EXCEPT for the almond milk.
  3. Place cauliflower head, stem-side down, in an oven safe baking dish.
  4. Pour half of the sauce over the cauliflower and spread evenly with your hands over the whole head of cauliflower (except for the bottom).
  5. Place cauliflower back in the dish, and fill the dish with ½ inch of water.
  6. Bake for 50 minutes, or until a knife easily pokes through the centre.
  7. When you take the cauliflower out, heat up the rest of the sauce in a small pot with the ½ cup of almond milk.
  8. Serve the cauliflower with a good drizzle of the the warm sauce!

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Mind-Blowing Multi-Purpose Vegan Cheese Sauce (Nut-Free)

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This nut-free vegan cheese sauce may be the answer to all of your cheezy needs.

If nutty vegan cheese is too heavy for you to digest but you still want to curb that cheezy craving for all the things, you’ve come to the right place.

That cheezy pasta, or that cheezy dip for your chips, or that cheezy sauce all over your broccoli…

There’s not a thing in this world that I wouldn’t put this stuff on…well ok, maybe that’s a bit extreme.

While I may not douse my oatmeal or chocolate cake in this goodness…this stuff is still magic.

While surfin’ the waves of the inter web, you’ll come across vegan cheese sauce recipes based on cashews, sunflower seeds, or beans. This one, however, puts the veggie kingdom on the pedestal.

That’s right. Carrots and cauliflower can magically turn into cheese sauce. It’s possible, and it’s delicious.

What I love about this is sauce that you can devour a ton of it with zero guilt. It’s packed with nutrients + fibre, yet low in calories and fat. Sometimes the sauces made from nuts (as delicious as they are), can be a little heavy, ya know?

Vegan Cheese Sauce

To create a simple + yum pasta, just cook up your fave noodles, pan sear, then chop up some vegan sausages (the Gusta or Field Roast brands are yum), steam some broccoli florets, then mix everything together with this sauce. Top it all off with green onion and vegan parmesano (make this easy parm recipe, or find yourself some amazing Violife cheese to grate)!

Benefits:

  • Cauliflower is super nutritious, so don’t let the lack of colour fool ya’. This white magic is packed with folate, vitamin C, vitamin K, and vitamin B6. Plus, it’s a cruciferous vegetable, aka a cancer-fighting super veg with a good dose of antioxidants.
  • Carrots are known for their mega-dose of beta-carotene (an antioxidant that our body converts into vitamin A). What this means for you, is healthy skin and mucus membranes, a stronger immune system, and better eye health and vision.
  • Miso paste is an awesome addition, not only for the flava, but also because it’s fermented. Fermented foods do wonders for your gut aka microbiome aka microflora. This is where most of our bacteria lives! Since around 1/10 of our cells are human and 9/10 of our cells are bacteria, we’ve got to keep these bacterial cells happy by feeding them fermented foods. Eat that miso up.

Mind Blowing Vegan Cheese Sauce (without nuts)

Mind-Blowing Vegan Cheese Sauce (No Nuts)
 
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This nut-free, vegan sauce is a light option for that cheezy comfort food feel. It's perfect for pasta or a dip with veggies and chips!
Author:
Recipe type: Comfort Food, dinner, lunch, appetizer
Serves: 5 cups
Ingredients
  • 1 head cauliflower, roughly chopped
  • 6 carrots, chopped
  • ¾ cup nutritional yeast
  • ½ large sweet onion, diced (or 1 tbsp onion powder)
  • 2 cloves garlic (or 1 tbsp garlic powder)
  • 1 tbsp dijon mustard
  • 1 tbsp miso paste
  • ¼ tsp turmeric
  • ⅛ tsp smoked paprika (optional, but gives it a nice smokey flavour)
  • 1 cup plain almond milk (or any other plain plant-based milk)
Instructions
  1. Steam the cauliflower and carrots until soft (about 10 minutes)
  2. Meanwhile, (unless you're using onion and garlic powder), oil-free sauté the onion and garlic for about 7 minutes. Heat the element to medium, then add the chopped onions and garlic. Let the bottom of the pan brown, then add 1-2 tbsp of water to de-glaze the pan. As the onions cook, continue adding bits of water to prevent sticking if needed
  3. Add the onion, steamed cauliflower, and carrots to the blender with the the rest of the ingredients
  4. Blend until smooth!
  5. If using as a dip, put in and oven safe dish and broil on high for 3 minutes.
  6. Or, mix in with pasta, pour over roasted veggies, or just eat it by the spoonful 😉

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