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Oil Free

Spinach Gomae | Vegan | Oil-Free

January 5, 2017 By julia

Sometimes I just look at a bag of greens and am overcome with the feeling of ‘get in ma belly’!

Don’t we all have that feeling after the Holidays?

img_3244By the way, HAPPY 2017!

It always feels like this is the time to detox and cleanse the temple with a mountain of greens. But, how to get them all in?

There’s so many ways… juice them, blend them, mega-salad them, stir-fry them, steam them…

Gomae-ing them is one of my favourite ways to get through a massive bag of pop-eye’s secret weapon.

Just the other day I found the biggest bag of spinach I’ve ever seen at our neighbourhood grocery store. It just sat there saying “gomae it to me!”, so I did.

Then, I called up some friends to come help roll up some vegan sushi with avocado, cucumber, yam fries, green onion, sprouts and mango.

This gomae is great to make ahead of time, because it’s yummy cold!

Boil

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Cool

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Strain

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Squeeze

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Mix in sauce and voila!

The key to gomae is to make sure the liquid from blanching the spinach is outta there. A liquid-y gomae is nobody’s friend.

After a few simple steps of boiling water, blanching spinach, draining and pressing it with a cloth or paper towel, you will have the spinach every gomae loves.

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Benefits:

~ Spinach is actually packed with plant protein. Greens have a lot more protein that everyone thinks. We can easily get all the protein we need (which is only about 10% of our daily diet), from a vegan diet without even thinking about it! Because of the meat and dairy industries bombarding us with protein myths, we have a huge misconception and fear of becoming protein-deficient. The only way this would happen is if we were starving ourselves. And on the other end of the spectrum, too much protein is stored in fat cells, contributes to the onset of a variety of diseases, like cancer, osteoporosis, heart disease and impaired kidney function. So, stop worrying about protein, and start asking yourself about the nutrient quality and amount of fibre in each of your meals:)

~Miso is fermented! Yay! Eating a fermented food should be a part of each day. Fermented foods are packed to the brim with probiotics. This means your intestinal flora (in your gut), otherwise known as your second brain, will be healthy and happy. This will boost your immunity, improve your digestion and help balance out your good intestinal bacteria.

~ Sesame seeds are packed with copper (helps with rheumatoid arthritis), magnesium (for respiratory health), calcium (to prevent osteoperosis) and zinc (immunity boosting). 15385417_375964736077400_2515599090399789729_o

Serves: 4-6

Time: 20 minutes

Ingredients:

  • Large bag of spinach
  • 2 tbsp sesame seeds (black or golden) for garnish

Sauce:

  • 1 tbsp miso paste
  • 1/2 cup tahini
  • 1 tbsp soy sauce
  • 2 tsp rice vinegar
  • 1 tsp mirin (or organic cane sugar)
  • A bit of water to thin the sauce out

Directions:

  1. Blanch spinach: bring large pot of water to a boil. Fill up your sink with cold water. When water comes to a boil, put a handful of spinach in there until soft (30 seconds to a minute). Scoop out spinach with a scoop colander, and put it into the cold water sink. Do this until all of your spinach is blanched. Then remove the spinach with the colander and squeeze out liquid. It helps to do this with a tea towel or paper towel.
  2. Make sauce: add all sauce ingredients to a food processor and blend (alternatively add miso paste with a bit of water to a bowl and mix with whisk into liquid-y paste, then mix in the rest of the sauce ingredients to form the sauce)
  3. Toast sesame seeds: heat pan to low-medium, then add in the sesame seeds. Toast for 3-5 minutes, stirring frequently.
  4. Mix spinach with sauce, then top with toasted sesame seeds.15492396_10209845985459844_2862320625715324248_n

 

 

Filed Under: Dinner, Lunch, Oil Free, Recipes, Snacks Tagged With: gomae, oil free, plant protein, spinach gomae, sushi night, vegan gomae

Turmeric Ginger Banana ‘Mylkshake’

December 29, 2016 By julia

The blender. Doesn’t it blow your mind?

With just a few ingredients, you’re on your way to taste bud heaven.

This time, think milkshake… but good for you. REAL good for you.

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If you can get the actual turmeric and ginger root from your local grocery store, DO IT.

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You could use the powdered, but this recipe is so much better with the real, fresh ingredients. If you have a hard time finding them, Spud carries turmeric and ginger root! Just order online from their website and it will get delivered to your door (use the code CRVAN-MURJUB for 20$ off your first order). While you’re at it, add a box of smoothie ready bananas for just 7 bucks and freeze them so they’re ready for your next smoothie session!

Then this creamy, spicy super smoothie so fast and easy to put together.

If you have a high-speed blender, this bevy is amazing blended until warm.

It’s the best thing to come back to after playing all day in the fresh powder.

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By the way HAPPY NEW YEAR!!!!

I’m going to share what I am chatting away about in this week’s email to subscribers (subscribe on the homepage).
Here’s s few things I can leave you with while we’re shooting into 2017:

  1. Try not to get overwhelmed about the things that didn’t happen in 2016, or the things you hope to achieve in 2017. This life of ours is all about the adventure. The best gift we can give to ourselves is to be grateful for each present moment and appreciate the relationships, achievements and things that we have now. 
  2. Don’t be like THIS GUY, trying to get it all over-with and done at once.
  3. Just ENJOY the process! We’ve all got mundane things to do in this life (think chores, some work, etc), but what if we switched our mind-set into being excited to do those things, and ignore the part of our brain that dreads what’s to come? 

I can’t waaaait to answer emails!
I’m SO stoked to do the recycling!
Cleaning the house? YES!!! 

Imagine how fun life would be if we truly believed everything was amazingly fun?  Something to think about… 

OK, now back to winter in a cup.

The benefits of this drink are endless. But, here’s just a few to be excited about…

20130309_blackcomb_037

Benefits:

–Turmeric is one of nature’s best anti-inflammatory. Eating it with black pepper drastically improves it’s absorption into your hot bod, magnifying the benefits. It’s also great for bloating, digestion, blood purification, skin conditions, cancer-fighting, plus it aids in fat metabolism.

–Ginger is well-known for it’s anti-bacterial and anti-fungal properties. This makes it a great answer for combatting seasonal flus and making your immune system super-human. Ginger is also a star when it comes to nausea and muscle pain.

–Bananas are packed full of beneficial carbohydrates, with fibre and a bit of protein! They really are an all round healthy food that if I lived on a deserted island, all I would need is bananas. There’s a reason monkeys go bananas over bananas, and it makes up most of their diet. Smart monkeys. They also decrease bloating (especially for that time of the month ladies!), build lean muscle mass, help your muscles recover faster and give you a boost of clean, whole food energy.

img_3239

Anti-Inflammatory Turmeric Ginger Banana Mylkshake

Time: 5 minutes

Serves: 1-2

Ingredients:

  • 2 bananas, peeled
  • 2-3 centimetres turmeric root, chopped (start with less, and add more if you can handle the spice!)
  • 2-3 tsp ginger root, chopped
  • 3-5 dates (depending on size, but I used 5 small bahri dates. 3 medjool would do the trick)
  • 1/2 tsp vanilla
  • 1/2 cup almond milk (or less if you want it thicker)
  • little pinch of pepper
  • cinnamon to top

Steps:

  1. Throw all of the ingredients into a high speed blender. Blend for 1 minute (or until warm).
  2. Pour into your favourite mug and sprinkle with cinnamon

Note: This goes well with last week’s Raw Vegan Chocolate Orange Christmas Bites

Filed Under: Breakfast, Dessert, Gluten Free, Lunch, Oil Free, Raw, Recipes, Salt Free, Snacks, Thanksgiving, Uncategorized, Winter Tagged With: anti inflammatory shake, anti-inflammatory, banana shake, date banana, ginger, mylkshake, raw, raw vegan shake, turmeric, turmeric ginger

Raw Vegan Chocolate-Orange Christmas Bites

December 22, 2016 By julia

Bring this to a Christmas party and your brownie points will shoot through the chimney.

These little morsels will bring melty, sweet, whole-food goodness to your Christmas Holidays.

Pour yourself a cup of tea, and dip away.

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Right now, I’m going through the Raw Gastronomy chapter in my Plant-Based Rouxbe Culinary course. The challenge was to create a raw dessert, and I thought, why should I be the only one to appreciate the taste of my creation? It’s too good not to share with all of you.

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Eating whole foods in their raw form does wonders for your body.

Raw, or ‘living foods’ still have the vitality and energy in the food itself. If they aren’t heated over 118 degrees farenheit, their naturally occurring enzymes stay active. Heating foods can deactivate some of the beneficial, vital enzymes, plus destroy other nutrients like minerals, essential fatty acids, and vitamins. So, why not eat as much food in their natural raw form as possible?

Plus, this chocolate sauce is just 3 ingredients! So simple and it works soooo well. The coconut oil is just slightly heated enough to melt into a saucy texture.

img_3325

Even after freezing for a while, the bottom layer of these bites still stays deliciously gooey.

It’s pretty much cookie dough, that’s packed with nutrients, with hard chocolate on top. YUM.

img_3344

Benefits:

–Cacao powder is the raw form of dark chocolate. It’s the part with the highest amount of antioxidants (40 times the amount of blueberries). It’s a natural energy booster, mood elevator and is packed with magnesium for your brain and heart health.

–Dates are packed with minerals and fibre. They’re super sweet, but are actually good for you! Pure magic. Your brain, heart and digestive system will thank you. They’re actually a great source of protein, plus they’re packed with vitamin C and D to help your beautiful skin and promote elasticity for the anti-aging effects.

–Coconut has iron, healthy fats and fibre. A bit of coconut will help ward off disease and keep your tissues healthy too.

img_3327

img_3329

img_3334

Ingredients:

Base layer:

  • 1  1/2 cups dates, pitted (meaning without pits), soaked in hot water for 5 minutes then strained (if super dry)
  • 3/4 cup shredded coconut
  • 1/2 cup walnuts, chopped
  • 1 tsp orange zest
  • 1 tbsp orange juice, freshly squeezed

Chocolate sauce:

  • 1  1/2 tbsp coconut oil
  • 1/2 cup cacao powder
  • 2 tbsp maple syrup

Steps:

  1. Pulse walnuts, coconut and orange zest in food processor until a meal forms
  2. Add dates and orange juice. Blend until all is combined
  3. Use two small spoons to press mixture into balls then into a mini muffin tin. OR you could also press the mixture into a loaf pan as one large layer
  4. Make chocolate sauce: Melt coconut oil in small sauce pan, add maple syrup and cacao powder. Use whisk to mix until smooth and creamy.
  5. Spoon chocolate layer over each base layer
  6. Sprinkle with shredded coconut
  7. Chill in freezer for 30 minutes or as long as you like. They don’t become rock solid!

Filed Under: Dessert, Gluten Free, Oil Free, Raw, Salt Free, Snacks, Thanksgiving, Uncategorized, Winter Tagged With: christmas dessert, orange chocolate, raw, raw vegan, raw vegan dessert, vegan, vegan dessert

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Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
🥞💛 Vegan 3 Ingredient Blender Pancakes—so 🥞💛 Vegan 3 Ingredient Blender Pancakes—so easy, super delish, and protein-packed.✨ 
Just blend, pour, flip, and devour.

3 main ingredients plus a few powders / spices 👌 

👨‍🍳 Ingredients:
✔️ 3 ripe bananas 🍌
✔️ 3 cups oats (GF if needed)
✔️ 1-1.5 cups plant milk (oat, almond, soy… whatever floats your nut milk boat)
✔️ 1 tsp baking powder
✔️ 1 tsp baking soda 
✔️ 1/2 tsp cinnamon
✔️ 1 tsp vanilla extract
✔️ Pinch of salt
Optional:
@complement Daily Greens
@complement Chocolate Protein 
@staywyldorganics Mushroom powders 🍄‍🟫 
Vegan chocolate chips?!

Use ‘hookedonplants’ for a discount on all. 

… beer powder makes these babies nice & pink…! 

🔥 Directions:
1.  Add oats, powders to the blender, and blend to a flour
2. Add milk and bananas, blend until smooth (add a little extra milk if needed & use a tamper to help blend. 
3. Heat a non-stick pan over medium and lightly grease with coconut oil or vegan butter.
4. Pour the batter into the pan (small pancakes work best), cook for ~3 mins until bubbles form.
5. Flip, cook another 2 mins, then stack ‘em high!
✔️ TOP IT with maple syrup, nut butter, warm berries, coconut chips, chocolate drizzle… whatever makes your heart happy! 🍓

Save this for your next cozy brunch and tag me if you try it. 
Who’s flippin’ pancakes this weekend?! 💛

👌Freeze & pop in the toaster for a quick Breaki. 
** Can also be used in the waffle iron 🧇 

Are you in team waffle or team pancake?? 
👇Do tell. 

#HookedOnPlantsArchives 
#VeganPancakes #BananaOatPancakes #HealthyBreakfast #PlantBasedEats #WeekendBrunch #EasyVeganRecipes
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