HookedOnPlants

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Raw

Nut-Free Maca Date Balls & Vegan Festival Eats

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Sometimes all you need a two-biter to make your day.

Need it to be gluten-free, nut-free and packed with nutrients? Look no further.

Here’s a two-bite morsel (AKA meteor ball) that will make you bounce of the walls from all that whole-food, plant-based energy. Not to mention… make your taste buds sing.

Easy as dump, blend, roll.

It’s festival season. It’s camping season. T’is the season for glorious balls of tasty nutrients.

These are perfect for camping. You can take them in a big zip lock, and keep them in your cooler until you head off on your hike, then transfer to a little baggy to stash them in your back pack.

Or, if you’re ever needing a little boost of energy at a festival, meet your new best friend.

There’s nothing like a hand-to mouth treat that is actually healthy for your cells, your muscles, your brain, your digestion… and of course, your dance moves.

This weekend calls for these little bites. Bass Coast is coming up, which it’s all about taking your dance shoes out and busting a move. Since cooking time will be squeezed out of the schedule because of all of the art to look at, people to learn from and dancing to do, these are the PERFECT bites to bring in a cooler to keep us sustained for the festivities.

Dress by @ChicLittleBoho

Oh ya! And, I’m excited to be bringing these balls to the Hooked On Plants Bass Coast workshop too!

While we’re on the topic let’s talk festival eats! What eating at a festival really means is snacking on the go. It’s important to bring snacks that will sustain you, hydrate you, and fill you up with nutrients and good energy.

And water. LOTS and lots of water. Throw in some electrolytes or even a dash of Himalayan salt, and you’ll be loving it.

Vegan Festival food ideas:

  • Hummus and veggies/tortilla chips
  • Fruit – any kind, and all of it! This is nature’s way of giving us amazing energy packed with nutrients and hydration
  • Pre-make one-bowl meals to take spoonfuls of regularly:
  • Salad fixin’s: Bring lettuces, tomato, avocado, and seeds, plus one of these dressings in a jar
  • Pre-bake sweet potatoes (either whole or as fries), and dip in organic ketchup
  • Bring these Fudgy Quinoa Brownies to drool over and sustain you
  • Pre-make popcorn with coconut oil and nutritional yeast to pack in the B12 (try adding curry powder or garlic powder, YUM), and bring it in a big re-usable ziplock
  • Roast chickpeas for a salty snack
  • Bring along your favourite green powder to throw in your water bottle in the AM.
  • Pre-make and bring along a tupperware of Jules Fuel for breakfast so you can pack in some mega-nutrients before your day even starts
  • Rice, Beans, Guac, Salsa, Wraps. Enough said.

Ok, now back to the balls.

The magic ingredient in this recipe is Maca.

Benefits:

~Maca root is an adaptogen. All adaptogens bring your body back to homeostasis (or balance). Adaptogens grow in stressful situations (extreme weather), meaning they need to adapt to their environment. That’s why these amazing herbs and roots are so beneficial! Maca is especially good for balancing hormones, strengthening immunity, increasing energy & labido,

~Dates are the base to these ‘meteor balls’. Dates pack a mean punch of minerals, fibre, and clean, easily digestible energy. Perfect for the summer adventures.

~Hemp seeds bring a complete plant-protein to the mix. Plant protein is easily assimilated by your body to help you grow beautiful hair and nails. You really don’t have to worry about where you’re getting your protein from when you eat a whole-food plant-based diet.

Maca Date Balls

AKA Meteor Balls

Time: 10 minutes + 30 minutes chill time

Serves: 15-20 balls

Ingredients:

  • 15 pitted dates (1 cup packed)
  • 1 chia egg (1 tbsp chia + 3 tbsp water, let sit for 5 minutes until gooey)
  • 1/2 cup hemp seeds
  • 2 tsp cinnamon
  • 1/2 cup shredded coconut
  • 2 tbsp maca
  • 2 tbsp cacao nibs

For rolling:

  • 1/4 cup shredded coconut

Directions:

  1. Pulse dates in food processor until small chunks form (but don’t pulse so much that a pastey ball forms)
  2. Add the rest of the ingredients except for cacao nibs and rolling coconut
  3. Blend until ball forms
  4. Add cacao nibs, and blend until mixed evenly
  5. Spread rolling shredded coconut out in a flat bowl
  6. Wet hands
  7. Roll date mixture into small balls, then place them in the coconut bowl
  8. Roll the balls around until coconut coats them completely
  9. Place in the freezer in one layer on a plate (at least 20 minutes, then for storage place them in a tupperware or ziplock in the freezer)
  10. Eat when you’re feeling snacky, or low energy!

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:)

How To: Make Your Own Kombucha

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The BOOSH!

A heavenly, thirst-quenching, carbonated bevy. I think it’s a miracle this stuff exists.
If you’re into pop and can’t kick the habit. You have come to the right place.
Not only does it kinda taste like pop, but it’s endless benefits allow you to sip away while you can truly feel good about what you’re sipping on.
And, rather than spending the big bucks for store bought Kombucha, why not make your own and feel like a brewmaster?
I count down the days until I can dive into my next batch.
Let’s clarify a few questions you might have first.
What is Kombucha?
Kombucha AKA ‘Boosh’ is a fermented, bubbly, tangy beverage with a multitude of benefits. It’s extremely satisfying, carbonated and brought to you by… the Scoby.
What is the Scoby?
Scoby stands for “symbiotic culture of bacteria and yeast”… AKA the Mother. It’s actually a living culture that looks like a jelly fish mushroom pancake. This culture is the living home for the yeast and bacteria that transforms your sweet tea into fizzy, fermented, refreshing kombucha.
Where do you get a Scoby?

There are 3 ways you can get yourself a Scoby:

  • From a friend who is already brewing their own Kombucha. All they need to do is peel off a few layers (creating one thick layer) of their own Scoby, and transfer it to you with some of the liquid from their the batch. The Scoby likes to be smooth-side up (you’ll notice a smooth side and a rough/stringy side). You can transfer it in a zip-lock bag (which you will rinse and re-use, of course;) then get it into your glass jar with the rest of your tea as soon as you can.
  • Buy a Kombucha Starter kit at almost any health food store.
  • Start your own Scoby:
    1. Buy a bottle of raw, unflavoured kombucha at the store.
    2. Pour the raw kombucha into a large glass jar. (Optional – you can create more liquid/food for the Kombucha to ferment in by making 1 cup of black tea with 1-2 tbsp of white sugar, letting it cool, then adding this sweet tea to the jar with the original store-bought boosh).
    3. Cover the jar with a few layers of cheese cloth and secure it with a tight rubber band.
    4. Leave the tea to ferment in a room temperature cupboard for about 7 days.
    5. You should see your Scoby developing on top of the liquid (it will look like a clear film, then become more white and thicker as the time goes by. If you don’t see any sign of a scoby after 3 weeks, discard all of it and start over with a different store bought kombucha. Wait until the Scoby is at least 1/4 inch thick before using it to brew your first big batch of Kombucha! This could take up to 1 month.
    6. Keep your new Scoby and the tea for making your first batch of Boosh.

 

 

 

Benefits of Kombucha:

Just like all fermented things (sauerkraut, kimchi, miso, kefir, tempeh, pickles, natto, coconut yogurt) …

Kombucha has a MEGA-DOSE of benefits!

  • Increases good gut bacteria
  • Contains probiotics
  • Aids digestion
  • Detoxifying
  • Immune support
  • Reduces inflammation
  • Contains antioxidants
  • More energy
  • Cleanses liver
  • Helps with weight loss
  • Helps you sleep better
  • Cancer prevention
  • Hangover helper

 

How To:

Make Your Own Kombucha

First, a few things to know:

  • Every batch tastes a bit different. This depends on brewing time, temperature, and the strength of the tea. This is all part of the excitement.
  • Always have clean, non-soapy hands when handling the Scoby and the glass jar.
  • Use hot water to wash the glass jar (AKA the Scoby’s home). If it still looks grimy, use white vinegar with hot water every few washes. No soap.
  • For the batch liquid, use filtered water, if possible. Tap water from Whistler works well for me though!
**Scroll further down for Step-by-step with photos**
Prep Time: 15 minutes
Waiting Time: 10-25 days
Servings: 3-4 large mason jars
What you’ll need:
  • cheese cloth (enough to cover the top of your jar, folded over 3 times)
  • elastic
  • large glass jar (try to get one without any metal spout- it doesn’t work anyways because the Kombucha clogs it- and make sure it’s all glass!)
  • 4 large mason jars
Ingredients:
  • 7 bags of organic black tea
  • 1.5 cups of organic white sugar (don’t worry, the Scoby will eat most of the sugar up while it ferments)
  • about 16 cups of water, as clean as you can get it (filtered is best, but my Scoby doesn’t mind Whistler tap water)

Directions:

  1. Bring 4 cups of water to a boil in a pot
  2. Once boiling, turn off the element
  3. Add the 7 black tea bags and the sugar to the water, and stir
  4. Let the tea sit and steep for 10 minutes
  5. Pour the hot tea into the large glass jar
  6. Fill the jar up with 14 more cups of cold water
  7. Place the Scoby in the water, rough side down, smooth side up
  8. Use a few layers of the cheese cloth as a lid with an elastic
  9. Place the jar of Kombucha in a cupboard or pantry for 10-20 days
    (At day 10, taste it to see if its bubbly- if not, leave it for a few more days until you like the amount of bubbles !)
  10. Once it’s finished fermenting to your liking, carefully take the Scoby out and place it on a plate (rough side down) while you get the next batch ready.
  11. Pour the Kombucha into mason jars. You can tighten the lids, keep it in the fridge and drink it as is  OR carry 0n to the next step…
  12. This is optional, but makes the Kombucha even more bubbly and delicious.
    • Secondary Fermentation – add flavour your mason jars by adding fresh ginger, 1 tsp of maple syrup, fresh fruit chunks or purée, or fresh herbs. Tighten the mason jar lids and leave them in the cupboard for 1-3 days. This will create a more carbonated and flavourful Kombucha. Then, place them in the fridge to halt the carbonation.

     

    **Step-by-step with photos!**

     

Once the water is boiling, add organic sugar and tea bags.

Remove the tea bags after 10 minutes

Picture

Pour the hot, sweet tea into your large glass jar

Fill the jar with about 12 more cups of water

Add a little bit of the last batch’s liquid

Place the Scoby, smooth side up, into the liquid

Cover with a cheese cloth and rubber band, and place into your cupboard away from the sun for 10-20 days (I have 2 jars that I rotate between every 2 weeks).

Once it’s fizzy and ready, remove the Scoby with a bit of the liquid, set aside, then pour the Kombucha into air tight jars.
Place the mason jars in a cupboard to secondary ferment along with fruit, maple syrup, or herbs for 2 days.
OR just put them in the fridge! They’re ready to drink now, but won’t be quite as bubbly or flavourful without the secondary fermentation.
Nice work brew master!
Since the Scoby is a living culture, don’t forget to talk or sing to the Scoby to keep it happy!
Too hippy for you?
Ok, just enjoy the refreshing boosh you have just created.

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.