Oil Free

Miso Sweet Potato Glory Bowl of Goodness | (highly addictive dressing)

February 23, 2017 By julia

There’s something SO satisfying about eating a meal out of a bowl.

Plus, making this will turn you into a left-over magician.

Anytime I make a Glory Bowl/Buddha Bowl, I make a lot of everything. This makes it difficult not to eat healthy for the rest of the week.

So, go crazy with the cooking amounts then enjoy easy left-overs ready to stuff into a wrap to-go, add to salads, or make into another sweet bowl of goodness.

This dressing. OMG.

It never fails to impress. I’ve nailed down the right amounts of these amazing ingredients, and created one of the best sauces for any kind of bowl.

Other ideas for it? Only add a tablespoon of water to make it into a dip OR add 3/4 cup of water and make it into a salad dressing. Seriously. SO GOOD.

This is a perfect option for a vegan dinner party. Lay out all of the ingredients and get everyone to make art in their bowls. Bonus? The non-vegans will feel completely satisfied, and realize that vegans do eat more than just lettuce and carrots 😉

Benefits:

~ Whole grains are packed with soluble fibre, minerals, vitamins and antioxidants. Because they’re packed with the goods, they reduce the risk of heart disease, type 2 diabetes, and some forms of cancer. They’re a great option to fill up on to keep your weight in check. It’s best when you soak them before cooking to reduce the phytic acid, and begin the sprouting process. This makes it much easier for your body to digest and assimilate the nutrients in the grain.

~ Miso is a fermented form of soy, rice or barley. This is GREAT because the more feremented foods we consume, the better. Feremented foods are highly beneficial for your gut, and the good bacteria in your intestinal flora. Surprisingly, 9 out of 10 of our human cells are bacteria, and only 1 out of 10 is human! So, it’s extremely imporant to keep you bacterial intestinal flora happy. Fermented foods do just that. What happens if they’re deprived, this can lead to gas, constipation, hormonal issues, PMS, chronic respiratory problems, high cholesterol, neurological problems, osteoporosis, low energy, weight gain… the list goes on.

~ Sweet potatoes of all varieties are high in vitamin C, A and manganese, plus were the staple of the longest living peoples in history, the Okinawans. They’re anti-aging because of their high antioxidant properties, and nutrient density!

Miso Sweet Potato Glory Bowl of Goodness

Serves: 6-8

Time: 1 hour

Ingredients:

Bowl:

2 cups of your favourite grain (brown rice, wild rice, quinoa, wheat berries or…)
2 cups red or green lentils, rinsed
3 sweet potatoes (get different colours if you can find them!), sliced into 1/4 inch rounds
1 tsp each of salt and pepper
4 cups (or more) arugula or spinach
raw veggies of choice, grated or spiralized (I use carrots, beets, zucchini, or red cabbage)
1 cup green peas, cooked from frozen according to package (optional)
avocado slices (optional)

Miso Tahini Dressing:

1/4 cup tahini
1/4 cup miso paste
1/4 cup nutritional yeast
1 tbsp apple cider vinegar
1 tsp tamari
1 tbsp maple syrup
1/2 cup of water (or more depending on the consistency you like)

Directions:

Preheat oven to 415 degrees F
Cook the grain according to package. Or check out the grain cooking chart below!
Roast sweet potatoes: lay out rounds on parchment covered baking pan, sprinkle with salt and pepper. Bake for 30 minutes, flipping once half-way
Cook the lentils: For RED lentils ~ bring lentils plus 3 cups of water to a boil in your pot. Stir, then let simmer with lid slightly ajar for 10 minutes (check at 8 minutes to be sure they don’t over cook). For GREEN lentils ~ bring lentils plus 4 cups of water to a boil, then stir, then simmer 20 minutes.
Grate or spiralize your raw veggies of choice
Blend the Miso Tahini Dressing: Add all dressing ingredients to blender or food processor. Blend until smooth
Make art in your bowl! Pack it with the rice, lentils, raw veggies, sweet potatoes and arugula, then drizzle the dressing all over!

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan | Oil-Free

February 16, 2017 By julia

So fresh and so clean, clean.

Zoodles are the new black.

If you don’t have a spiralizer for your kitchen yet – you have got to invest in one. Yes, it makes noodles out of your favourite veggies, but more importantly … the satisfaction you get from cranking the handle is something you just have to experience for your self. I giggle the whole time.

I have something like this one, but you could always go for a hand-held version like this.

Spiralizing zucchini, squash, yams, carrots, beets, cucumbers… can create a main dish or even a garnish to a meal that will create plate so professional looking that you’ll have to fight the urge to take a picture and share it with the world.

Eating zoodles, rather than your typical spaghetti, will give you a mountain of unprocessed nutrients, in fewer calories. Nutrient density people! That’s what we’re looking for!

What does this mean? You can pile your plate high with this stuff, and you’ll be all getting the fibre, water, minerals, vitamins you need, PLUS feel free to eat as much as you like! No skimping on this ‘pasta’ dish.

As for the KALE PESTO. Oh my.

Most pesto has a lot of oil, nuts, and parmesan cheese. But not this delicious sauce. Instead of going overboard on the nuts, this pesto features avocado as well. It’s a winner, this one.

In the raw-food world, marinated is a perfect trick to create super flavourful ingredients, without the heat of cooking. You’ll see when you marinate the heck outta these wild mushrooms. Flavours to the MAX.

Adding raw foods to your diet is super beneficial. The closer to unprocessed in this processed world we can get, the better. Raw foods are living foods, with all of their nutrients still in tact, and ready to be absorbed by your wonderful body, and create clean energy for all of your systems.

So, here is a great raw vegan entrée you can devour to increase your immunity, energy, and bring a glow to your skin, hair and nails.

Benefits:

Zucchini surprisingly has a high content of omega-3 fatty acids, zinc, niacin, and protein! Eating zucchini in it’s raw form will give you tons of fibre and nutrients, yet be low in calories. A great combination for weight loss. Not to mention the vitamin C is has for your immune system and B vitamins for blood sugar regulation.
Kale…. all hail the kale! Unless you’ve been hiding under a rock, you know kale is good for us. A cruciferous, dark, leafy green. What more could you ask for? It’s packed with fibre to help with digestion and elimination. It’s got Folate for your brain, vitamin C for your immunity, vitamin K for your bones and heart, and vitamin A for your eyes, PLUS 3 grams of protein in just one cup.
Mushrooms (of your choice) are high in vitamin D, and antioxidants! This will help with depression, and combatting disease.

** I love getting most of my produce through Spud.ca, delivered right to my door! **

CRVAN-MURJUB is my code for you to get 20$ off your first Spud delivery. Worth a try! It’s local, organic and so easy.

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan

Serves: 1-2

Time: 40 minutes (includes marinating time)

Ingredients:

1-2 zucchinis
1 cup mushrooms of your choice, thinly sliced

Mushroom Marinade:

1 tbsp maple syrup
2 tbsp tamari
1 tbsp rice vinegar
2 tbsp miso paste
1 tbsp sambal oelek (optional)
1/4 cup water

Avocado Kale Pesto:

1/4 cup almonds
2 cups packed kale leaves, de-stemmed and torn
1 bunch basil leaves
1/4 avocado
1 garlic clove, minced
juice of 1/2 lemon

Directions:

Marinate mushrooms: Mix together marinade ingredients. Place mushrooms and marinade in a wide bowl or baking pan (so mushrooms are covered by liquid). Let sit in the fridge for at least 30 minutes (the longer the better!)
Spiralize your zoodles! Then let sit in a strainer while you prepare the rest.
Make pesto: in food processor, first blend the almonds into a flour (or close to it), then add in the rest of pesto ingredients together in food processor and blend until smooth, scraping down the sides when needed.
Mix together the zoodles and pesto.
Serve with marinated mushrooms on top!

Sweet Potato Guacamole Bites

January 26, 2017 By julia

Talk about a burst of heaven in your mouth.

Sweet

Savoury

Crunchy

Creamy

These bites have it all.

Not to mention simplicity.

Some of the best creations are just a few delicious and complementary ingredients.

After some easy steps of roasting, mashing, and assembling, you’ll have a vegan appetizer that will impress even the fanciest cook.

The warmth and chewiness of the sweet potato along with the creamy guacamole and crunchy mung beans…let’s just say it’s a party in your mouth.

These are a great start to any shindig.

Benefits:

Mung bean sprouts are high in vitamin K (for healthy bone density), C (immune boosting), and folate (for healthy blood cells). All raw sprouts are total superfoods. Since they have started their growing process, they are an easily digestible, living food with more nutrients per calorie than any other food.

Sweet potatoes have been a staple in the diet of some of the longest living peoples in history (Okinawans). They have more Vitamin A than any other food, they are packed with healthy carbohydrates, antioxidants, and are stars for combatting inflammation and oxidation. Eat em’ up! I always get delicious, organic sweet potatoes from Spud to my door every Tuesday. Man, I love Tuesdays!! Use my code CRVAN-MURJUB for 20$ off your first order.

Avocados are packed with monounsaturated fatty acids. Great for the hair, skin and nails!

Sweet Potato Guacamole Bites

Serves: 6-8

Time: 30 minutes

Ingredients:

2-3 sweet potatoes, sliced in 1/4 inch thick discs
pinch of salt and pepper
2 avocados
Juice of 1/2 lime
1 garlic clove
As many mung bean sprouts (or sprout of choice) as you like

Directions:

Preheat oven to 400 degrees F
Lay out discs on parchment covered baking sheet. Sprinkle with pepper and salt
Bake sweet potato discs for 25 minutes, flipping once
Meanwhile, prepare the guacamole: mash the avocados with garlic and lime juice.
Assemble the artwork. Place sweet potatoes on a plate with a dollop of guac, and a few sprouts.

Thai Cashew Cream Cheese Endive Boats | Raw Vegan

January 19, 2017 By julia

These 2-bite boats are a fun and fresh way to start off a dinner party.

So simple to put together and really, really delicious.

They have a pop of sweet and tangy flavours with a creamy and crispy textures.

Verrrrry interestingly delicious!

PLUS you get to learn how EASY it is to make vegan cream cheese (this time with curry and cilantro)!

Endives make the perfect boat for just about anything when it comes to small bites. There’s something so fancy about holding a canapé in your hand and savouring each bite.

These guys are great to make ahead of time, and I highly suggest you make enough Thai curry cashew cream cheese to keep in the fridge for that cheese craving later on (amazing in sandwiches, wraps, or with crackers).

Benefits:

Endives have vitamin A, which is great for eyes, plus helps maintain healthy mucus membranes and skin. B vitamins are in there too to help with healthy metabolism of fats, proteins, and carbohydrates.

Cashews help lower blood pressure, and helps hair, bones and nerves. Too much of a good thing in this case isn’t ideal though. Cashews are decadent and packed with calories from beneficial fat, so too many of these creamy morsels could lead to some extra pounds. In this recipe, we just use a small dollop on each endive for decadence and thai flavour!

Mango help lower cholesterol, clear skin, alkalinize the body, improve digestion, improve eye health, and combat cancer.

Thai Cashew Endive Boats

Time: 20 minutes (must soak cashews before hand for a few hours or overnight)

Serves: 20 plus extra cashew ‘cheeze’ is left over for you!

Ingredients:

Two heads of endives
2 cups cashews, soaked overnight or for 3 hours in water then drained
3 tbsp nutritional yeast
1/4 cup water, or just enough to blend cashews
2 tbsp lemon juice
2 tbsp green curry paste
1 tsp onion powder
3/4 cup cilantro
1 mango, sliced thinly in batonnet cuts
2 green onions, chopped diagonally

Directions:

Make the Thai cashew cream cheese: Blend the soaked cashews, lemon, and water (not too much!) in food processor until cream cheese consistency. Then blend in curry paste, onion powder, and cilantro.
Fill your endives with cashew cheese, mango, green onion. Top with cilantro.
Store your extra cream cheese in the fridge for about a week in a sealed jar.

Simple Green Curry | Oil-Free | Vegan

January 12, 2017 By julia

Brrrr. It’s cold and time for a fave bowl of Thai comfort and flavour.

This green curry couldn’t get any easier.

Veggies.

Potatoes.

Coconut milk.

Curry paste.

That’s it, that’s all folks!

Plus, it’s oil-free. Why, you ask?

Well, let me tell ya.

Oil is a refined and has more calories per teaspoon than any other food group out there, with minimal nutrients. For the same amount of calories in 1 tbsp of oil (120 calories), we can eat 3 cups of kale, or 4 red peppers, or 4 cups of cauliflower, or 1 cup of potatoes. When we consume 1 tbsp of oil, it takes up a tiny amount of room in our stomach, therefore, won’t do the job of telling our brain that we are full and won’t lead to satiation. So, oil makes it’s super easy to dose yourself with high-fat, nutrient-deficient calories (in other words, gain unwanted weight).

We want as many nutrients, and as much bulk per calorie as possible.

This is great! This means, if we choose the right kinds of foods (whole, un-refined, plant foods), then we can eat in absolute abundance! High fives all-around for that!

You can check out Mic the Vegan’s video all about oil.

Below, you’ll see the way to saute without using oil that gives you a great flavour and caramelization.

Benefits:

Broccoli is like a broom for your intestines. It goes in there and cleans everything up (especially in it’s raw form, but lightly cooked is amazing too. It’s packed with vitamin C and K. It’s detoxifying and anti-inflammatory. As a cruciferous vegetable it’s packed with phytonutrients and fights off cancer and disease.

Onions and garlic have organosulfur compounds that have huge antioxidant properties to ward off disease, oxidative stress and cancer.

Sprouts are the most nutrient dense things you can consume! The opposite of oil. They’re raw and live, easily digestible and packed with nutrients, vitamins and minerals. Powerful little morsels.

Serves: 6

Time: 30 minutes

Ingredients:

large sweet onion, diced
4 cloves garlic, crushed
2cm ginger thumb, minced
2 heads of broccoli, chopped
2 red peppers, chopped
1 can coconut milk
1 jar green curry paste (112 grams)
3-4 potatoes, cubed (could replace with 2 cups brown rice, cooked)
1 cup green peas
sprouts for topping (mung bean, peashoots or sunflower sprouts)
cilantro, chopped, for topping
cashews, chopped, for topping (optional)

Directions:

Steam potatoes until your fork can pierce through them (about 15 minutes). On the other hand, cook up some rice if you like rice more!
Oil-free saute: Heat up a large, deep pan to medium. You know when it’s hot enough be doing the water test (sprinkle pan with water, and if a mercury ball forms, you’re good to go). Add onions to the heated pan. Stir frequently, until the pan is browned (about 5 minutes). Add enough water to de-glaze the pan (the onions should look brown and caramelized).
Add garlic and ginger. Saute 1 minute.
Add peppers and broccoli. Saute 1 minute.
Add half of the coconut milk with the whole jar of green curry. Mix these liquids together with the veggies until the curry is all mixed in. Then add the rest of the coconut milk.
Let simmer for 5-10 minutes. Add in the potatoes and green peas for the last 2 minutes.
Serve it up in your favourite big bowl and top it with sprouts, cilantro and cashews.

Oil Free

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