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Hemp Milk Recipe & Ditching Dairy

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Ready in a few minutes! No pre-soaking or straining needed.

Not only is it the easiest plant-based milk to make at home, hemp milk is creamy and tasty too.

Not to mention the nutrient-boost of the hemp seeds you’ll get! As the most nutritious seed in the world, they’re a perfect balance of omega 3 and 6, a complete plant-protein, and packed with vitamins and minerals.

You can take it to the next step and strain the blended hemp milk through a nut-milk bag (like you would do for almond milk), but since hemp seed pulp is smoother, and packed with fibre for maximum nutrition, it’s a great excuse to skip that step and enjoy a thick, smooth, milky beverage!

Since you don’t have to pre-soak the seeds or strain the milk, you can whip this up in no time. Plus, you can get creative with your flavours. Today we’re keeping it simple and using cinnamon and maple syrup. This is my go-to, and never disappoints.

Other flavours you could add?

  • Molasses
  • Turmeric
  • Nutmeg
  • Vanilla
  • Cacao
  • Peanut butter
  • Maca powder
  • Lucuma powder
  • Shredded Coconut
  • Strawberries
  • Blueberries

Drinking milk on the daily was thought to be the healthy way to get in the calcium and create strong bones. But, now that the science is catching up, we know this isn’t the case!

A must listen is Rich Roll’s latest podcast with Dr. Neal Barnard, all about the Dairy woes.

If you don’t have time to listen to the whole hour, here are some points to jump to:

22:22 ~ An example of a woman who healed by switching to a plant-based diet

25:47 – 28:20 ~ Where dairy comes from and the detrimental effects it has on us (estrogens, breast cancer, low sperm count, prostate cancer)

29:15 ~ Calcium confusion

31:15 ~ Prostate cancer

31:40 ~ Prostate cancer and dairy consumption

32:30 ~ IGF 1 (insulin like growth factor) and it’s dangerous effect on cancer growth

35:30 ~ Dairy is a legit addiction

43:25 ~ The ethics of the dairy industry (it’s even worse than the meat industry)

48:30 ~ Antibiotics and Additional hormones


1) Clearer skin  & 2) Less inflammation

Dairy is packed with animal hormones, animal proteins (casein and whey), saturated animal fat, and insulin-like growth factor (IGF-1). These lead to inflammation, mucus production, bacteria and oil build up, leading to acne, skin aging, asthma, weaker immunity. Try a dairy free diet (and ditching the refined sugar will help too) for clearer skin, fewer colds, and easier breathing.

3) Improved digestion & 4) Weight loss

About 75% of the world’s population is actually lactose intolerant. As humans, we are the only species that drinks the milk of a different species. Cow’s milk is meant for cows, goat’s milk is meant for goats. Dairy (which comes with IGF-1) is meant to be consumed by a calf that needs to grow to a 400 pound cow in a few month’s time (this isn’t something we need as humans). Gas, bloating, weight gain, diarrhea, migraines and mucus build up are all issues that come from consuming dairy as a human.

5) Disease Prevention

Dairy packs a punch when it comes to saturated animal fat (#1 source in the American diet), cholesterol, and IGF-1. These all lead to atherosclerosis, diabetes, cardiovascular disease, obesity and cancer.

6) Better for the bones

Contrary to popular belief, milk can lead to more hip fractures and osteoporosis. The elevated galactose in blood causes pre- mature aging, and weaker bones.

7) Calcium absorption

Calcium from plant foods is absorbed nearly twice as well as the calcium in dairy. Dark leafy greens, legumes, rice milk, soy milk, tempeh, are all high in calcium. You have to think about the package of what you’re consuming comes with:

  • Dairy comes with: pus, manure, natural hormones, saturated animal fat, lactose, and a lot of the time, added antibiotics and hormones
  • Plant foods come with: fibre, folate, high concentration of vitamins, electrolytes, antioxidants, phytonutrients

Cancer Prevention:

  • 8) Prostate cancer: Cow’s milk creates an increase in growth rate of prostate cancer cells by over 30%, whereas almond milk suppressed the growth rate of cancer cells by 30%.
  • 9) Breast cancer: Because of the animal-derived estrogen in dairy. Women who consume the most dairy had a 49% higher breast cancer mortality

10) Better for the planet 

Cows are the #1 contributor of methane gas. One fracking well releases just 1/10 of the amount of methane each day compared to one single dairy farm. Dairy products ranging from one glass of milk, 2 slices of cheese, one scoop of ice cream, one greek yogurt take 30 gallons to 109 gallons of water to create. Soy milk, on the other hand, takes 9 gallons of water per glass. You could save 50,000 gallons of water per year just by choosing to ditch the dairy.

11) Minimize cruelty

The dairy industry is the meat industry…but worse. The Mother cows is artificially inseminated every 10 months to give birth to their calf (which is taken away from them). Once they reach a certain age and cannot produce milk at the rate that is economically viable, they are killed for the meat industry. There’s no need to contribute to this cruel treatment when there are so many delicious vegan dairy alternatives available in the grocery stores, and at home in your kitchen.

12) There are delicious things happening in the plant-based dairy world!

Miyokos Creamery

Tree Line Cheese 

Daiya

Chao Cheese

Nice Vice Ice Cream

Make your own:

This Cheese Is Nuts – Just bought this book!

Turmeric Cheddar Log recipe

Documentaries to Watch:

 

 

 

 

 

 

 

 

Now, onto the recipe!

 

Easy Hemp Milk 

Time: 5 minutes

Ingredients: 

  • 1 cup shelled hemp seeds or hemp hearts (same thing)
  • 1.5 tbsp maple syrup
  • 1 tbsp cinnamon
  • 4 cups water

Directions:

  1. Blend all ingredients in a high-speed blender for 45 seconds to 1 minute
  2. That’s it!
  3. Store it in an airtight jar, (or re-use an old milk carton) for up to 5 days

**Optional: strain it for a smoother texture. But, hemp milk is so creamy and smooth even with out straining it through a nut-milk bag, plus you keep all of the beneficial fibre in your beverage:)

The Perfect Smoothie Bowl

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The secret to the perfect smoothie bowl?

 

Creativity, nutrient-dense ingredients, experimentation and love.

Simple right?

I make smoothie bowls for breakfast, lunch, even dinner sometimes on those lazy but clean-feelin’ days. What could be easier?

Why eat your smoothie with a spoon???

Smoothies are amazing, but usually they slide down the hatch too fast.

The digestion process for carbohydrates (which include fruits and vegetables) starts in your mouth. The process of chewing creates saliva with the necessary digestive enzyme, amylase to begin the breakdown process of carbohydrates. So, the more you chew your food, the more surface area it creates, and the more easily digested and assimilated your nutrients are. This is why it is extremely important to slow down, chew as much as possible, and breathe between your bites. Good digestion leads to weight loss, efficient nutrient absorption, more energy, less bloating, and the prevention of disease. YAY for all of that.

So, it’s great to create smoothie bowls, rather than downing a smoothie, because this forces you to slow down your consumption, and actually chew your smoothie one spoonful at a time! Plus, it’s even more satisfying to have that spoon to mouth action.

If you just don’t have the time to create and devour a bowl of smoothie goodness, then just take it in a to-go cup and remember to chew it before you gulp it.

Go for it and switch up the ingredients for a variety of nutrients, vitamins, and minerals.

Just stick to these proportions and you’ll have the best bang for your nutrient buck, plus a delish smoothie bowl every time!

Why are smoothies SO AMAZING?

  1. They’re the easiest way to hide a salad-worth of greens on yourself.
  2. They are pretty much a delicious tasting, massive multivitamin.
  3. They still contain the fibre and water from the whole-food ingredients they’re made of.

TIPS:

  1. Pack your blender with as many greens as possible (for the easiest blending, put these in first, so they are pressed down with the other ingredients).
  2. Use the fruit as a way to mask any bitterness of the greens.
  3. If you’re on the run and need to make it into a smoothie – just fill the blender up 3/4 of the way with water, pour it into your to-go cup, and add in something like cacao nibs, seeds, buckwheat groats, to chew on. This is a great way to get in the habit of chewing your smoothies.

 

Proportions for a nutrient-dense, tasty smoothie bowl:

  • Packed greens = 3/4 of the blender  (spinach, kale, romaine, celery, cucumber)
  • 2 ripe frozen bananas (add a couple more if you want a soft ice cream consistency, or need more sweetness and calories)
  • 1-2 cups of berries
  • Water or plant-based milk = 1/8 of the blender
  • 1 tbsp of your favourite greens powder (optional)

Use your blender’s tamper while you blend it up to help move things along and become smooth.

Optional 1 tbsp add-ins to blend:

~ Ginger: immune-booster and antibacterial (about 1 cm thumb fresh, or 1 tsp powder)

~ Turmeric: nature’s best anti-inflammatory (about 1 cm thumb fresh or 1 tsp powder)

~ Molasses: for hair, nails, bones and iron levels (about 1 tbsp)

~ Adaptogenic herbs like maca, astragalus, ashwaganda, shisandra, rhodiola: all of these restore your body by bringing it back to homeostasis/balance after stress (about 1 tbsp)

~ Medicinal mushroom powders: high in antioxidants and healing properties (about 1 – 2 tsp)

~ Spirulina and/or Chlorella: micro algae packed with protein, anti-inflammatory and detoxifying properties (about 1 tsp)

~ Lucuma powder: maple-tasting and packed with minerals and vitamin A (about 1-2 tbsp)

TOP IT OFF

aka

‘make it pretty’:

-Hemp seeds

-Shredded coconut

-Chia seeds

-Pumpkin seeds

-Chopped fruit (banana, pear, persimmon, kiwi, fresh figs….)

-Chopped nuts (brazil nut for selenium is my fave)

-Cacao nibs (for a serotonin and antioxidant-boost)

-Buckwheat groats (for a protein punch and some crunch)

-Rolled oats

–Jules Fuel (my pre-made superfood quinoa breakfast oatmeal)

 

Happy smoothie chewing!

Green Machine Curried Zucchini Hummus

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Hummus.

What does hummus mean to you?

… dipping deliciousness. Not just a tiny bowl of deliciousness, but a massive one. There’s something about dipping your food into yumminess that never gets old.

Sometimes your usual chickpea hummus feels too heavy to dip endlessly. That’s why I love this version of hummus.

It’s lighter, greener, and even more dip-able.

It even goes beyond dipping. Use this for pasta or glory bowl sauce, or bring that sandwich to the next level.

This recipe is inspired by the raw food certification I recently finished, taught by Joanne from The Healing Cuisine at Stay Wild Natural Health. 

What an awesome course! We learned about all the raw food goodness.

Fermentation, nut cheeses, raw crackers, dips, sauces, desserts… OH MY.

Eating your food raw means you’re keeping all of the raw enzymes and vital nutrients live and more easily available. Cooking over 118 degrees degrades the nutrient density of most foods. So, the more raw food you can get into your body, the happier your digestion, your immunity, your hormones, & your whole body will be.

Here’s to high vibrating foods.

Benefits:

~ Zucchini, it’s got potassium for your heart, fibre & water & minimal calories for weight loss, vitamin C for your immune system, and vitamin A for your eyes.

~ Sesame seeds are packed with antioxidant, zinc, and calcium which are great for bone health. The calcium also helps combat migraines and PMS symptoms.

~ Curry powder  is great for the prevention of cancer,  heart disease, and Alzheimer’s disease. Plus it eases pain and inflammation, enhances your immunity, and boosts bone health.

Serves: 4-6

Time: 10 minutes

Ingredients:

  • 2 large zucchinis (about 2.5 cups), chopped
  • 3/4 cup sesame seeds
  • juice of 1/2 lemon
  • 2 garlic cloves, minced (or pressed with garlic press)
  • 1 tbsp curry powder
  • 1/2 cup nutritional yeast
  • 1 tbsp maple syrup

Directions:

  1. Blend sesame seeds, nutritional yeast and curry powder into a flour texture
  2. Add the rest of the ingredients, and blend until smooth (scraping down the sides and using a tamper when needed)
  3. Serve with your favourite raw veggies and crackers.

Spring Clean Pesto Zoodles

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It’s Spring time.

The birds are chirpin’, the days are longer, the cleanses are happening and the bikinis are coming out of the closet.

If you’re looking for a light, yet satisfying dinner, you have come to the right place. Load up on these veggies and give yourself a pat on the back.

This dish is a mega nutrient boost all wrapped up in a healthy, satisfying, creamy dressing.

Eat as much as you can of these goods, because every ingredient in here is is packed with benefits for your body.

The spiralized zucchini noodles are super low calorie, super high nutrient, with tons of fibre and water.

These ratios, my friends, are the perfect ratios for getting that bod bikini ready.

Count nutrients, not calories……. Eat whole foods, not processed.

And you’ll be energized and laughin!

I kept it simple for you; no need to turn the stove on.

All of the veggies can be roasted together without oil while you make the sauce and spiralize your noodles. That’s it that’s all.

This is a great recipe to double, so you’ll have leftovers for your lunches, dinners, made into wraps, fed to your neighbour, you name it.

Benefits:

~ Zucchini is great for weight loss. It’s high fibre and high water content, along with the dose of nutrients and vitamins help you feel full and satisfied, despite the low calorie count. It’s also disease fighting with it’s Vitamin C and beta-carotene content.

~ Basil is packed with disease-fighting antioxidants. It also contains essential oils that help lower inflammation (the cause of most diseases). The phytochemicals are cancer-fighting. Plus, basil acts as an adaptogen, which means it combats stress and helps your body come back to balance (homeostasis).

~ Broccoli is a cruciferous vegetable that has sulfur-containing elements. These are known for their cancer fighting properties! It also aids in weight loss, balances blood pressure, boosts brain power, and is great for your hair and bones.

Spring Clean Pesto Zoodles

Serves: 2 + left over cashew pesto

Time: 40 minutes

Ingredients:

Roasted Veggies:

  • 2 heads of broccoli
  • 1 large yam
  • 1 yellow onion
  • 5 white mushrooms
  • 2-3 tbsp balsamic vinegar
  • 1-2 tbsp garlic powder

Cashew Pesto:

  • 1 cup cashews, soaked for 2 hours in 2 cups water, then strained and rinsed
  • 1 cup water
  • 2 cloves garlic
  • 1 tbsp chives, minced
  • 2 tbsp red onion, chopped
  • 1/4 cup nutritional yeast
  • 1 cup basil (loosely packed)
  • 1 tsp lemon juice
  • 1 tsp maple syrup
  • pinch of salt

Base:

  • 1 large zucchini (you could also use yam, butternut squash, daikon, kelp noodles, or your favourite pasta noodles!)

Directions:

  1. Pre-heat oven to 390F
  2. Roast veggies: spread yams on one sheet, and broccoli, onions and mushrooms on another. Sprinkle on some balsamic vinegar and garlic powder. Give it a mix, and put it in the oven.
  3. For yams: roast 30 minutes, flipping half-way
  4. For others: roast 20 minutes, flipping half-way
  5. Make cashew pesto: add all ingredients to blender, blend until smooth
  6. Spiralize your zucchini (favourite part)
  7. Assemble your dish and enjoy!

Cauliflower Mash & Marinated Portobello Steaks

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When you find a vibrant, purple mega cauliflower, you take it home.

Thanks to Spud for carrying all of the local, organic goodness.

With this beauty, I immediately thought… purple cauliflower mash… yes.

As you can see, the mash is more on the grey side, and not so purple after all. But, it still tastes delicious and it’s a different option from your regular mashed taters.

The portobello mushroom marinade is quick, easy, and super flavourful.

This is a great dish to serve if you’re having guests and you want to make it a little fancy! Ya know?

Paired with a big green salad, you’re good to go!

Benefits:

~ Cauliflower of the purple variety has more of the antioxidant anthocyanin. This, along with being a sulfur-containing cruciferous veg, packed with vitamin C and K, gives you the anti-cancer punch that you need!

~ Portobello mushrooms are rich in minerals like potassium, phosphorus and selenium. Plus, they’re pretty much vegan steak when you marinate them like this!

Cauliflower Mash & Marinated Portobello

Time: 45 minutes

Serves: 2

Ingredients:

Cauliflower Mash:

  • 1 large head of cauliflower (any colour!)
  • 1/2 c unsweetened coconut milk
  • 1/3 cup nutritional yeast
  • 3 sprigs of fresh thyme
  • dash of pepper
  • 2 cloves garlic
  • 1-2 tbsp chives minced

Portobello Mushrooms:

  • 2 portobello mushrooms, de-stemmed and scrubbed
  • 1 tbsp mustard
  • 2 maple syrup
  • 3 tbsp tamari or coconut aminos
  • 1 tbsp apple cider vinegar
  • 3 tbsp water
  • 2 cloves garlic

Garnish:

  • 2 green onions, sliced thinly and diagonally
  • 5 pecans, chopped

Directions:

  1. Pre-heat oven to 400 F
  2. Make portobello marinade: whisk together mustard, maple syrup, soy sauce, apple cider vinegar, water and garlic
  3. Pour marinade over each mushroom (cap-side down). Let sit 10 minutes
  4. Chop cauliflower into even pieces
  5. Steam cauliflower until fork tender (10-15 minutes): fill pot with 1 inch of water, bring to a boil, place cauliflower in a steamer basket and cover. Once tender, pat cauliflower down with a clean towel. Get as much moisture off as possible.
  6. Bake mushrooms in a dish that allows the mushrooms to be covered in the marinade. Bake 15-20 minutes, flipping half way
  7. While mushrooms are baking, make the cauliflower mash: In a food processor, blend until smooth the coconut milk, thyme, chives, pepper garlic, and nutritional yeast to blender with 1/4 of the steamed cauliflower. Then add in the rest of the cauliflower and blend until nearly smooth
  8. Serve by placing the mushroom cap side down on a plate, then fill it up with cauliflower mash, and top it with green onions and pecans. Use the extra marinade as ‘gravy’ over top of the mash!