HookedOnPlants

When getting hooked is a good thing

Snacks

Vanilla Date Almond Milk | Milk Yer Nuts

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Keeping it simple this week with a go-to recipe around here. Vanilla Almond Milk for your next latté, overnight oat soak, or just for that plain ol’ comforting glass of milk with your Peanut Butter Quinoa cookies, or Chocolate Chip Oatmeal cookies, or these classic Black and White cookies.

Making your own milk doesn’t have to be complicated.

3 things you’ll need are:

  1. Nuts
  2. Blender
  3. Mesh (nut milk) bag.

Today we’re using almonds, and feeling a little flavourful…so we’ll add some date sweetness, cinnamon and vanilla goodness with a pinch of salt.

There’s nothing like a fresh batch of homemade plant milk.

Store bought plant milk is pretty darn good these days, but making your own gives you the advantage of knowing every fresh ingredient you put in there.

Of course, I’ve got to mention that ditching the cow’s milk is going to bring mega benefits to your body, the animal’s lives, and the environment.

Check out this video to see what Dr. Neal Barnard has to say about why humans are physically addicted to dairy and cheese. 

Benefits of Ditching the dairy:

  • Clearer skin – less inflammation and hormones
  • Less gastrointestinal issues – by decreasing any potential lactose sensitivity
  • Less fractures and healthier bones– contrary to popular belief, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent! Plus, the countries with the lowest rates of dairy consumption (like Africa and Asia) also have the lowest rates of osteoporosis.
  • Improved digestion – that diarrhea, constipation, bloating, gas and nausea could very likely be from a lactose sensitivity or intolerance (65-75% of the world’s population is lactose intolerant)
  • Weight loss – by taking out the hormones, animal proteins, lactose, and saturated fat found in the dairy products, many people find excess weight coming off easily. This is because dairy milk is naturally meant to help a calf grow into a cow (it’s a growth fluid)
  • Cancer prevention – there has been a strong link between dairy consumption and cancers because dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1), a known cancer promoter that encourages tumour growth. 
  • Stronger bones – because the animal proteins in dairy are difficult for humans to digest, calcium is actually leached from the bones to help absorb with digestion. It’s better to focus on more absorbable sources
  • Better for the environment – the dairy industry has a big impact on air quality (greenhouse gas emissions), soil quality (land use, pesticides), and water quality (run offs of antibiotics, pesticides, pathogens, waste products and hormones). The plants grown to feed these cows to produce dairy could instead be eaten directly by us, saving vast amounts of resources.
  • Reduce your exposure to antibiotics and hormones – which are used regularly in the US dairy industry to reduce infection and increase production
  • Reduce the suffering of the cows – the less we demand dairy, the less it will be mass produced 🙂

Something to think about:

The majority of humans naturally stop producing large amounts of lactase (the enzyme needed to metabolize the sugar in milk, lactose) between the ages of 2 and 5. This is normal for most mammals once they have been milk been weaned, because we simply don’t need to produce the enzymes for properly digest and metabolize milk anymore. Our bodies just aren’t made to digest milk on a regular basis, especially as adults (we are the only mammals who continue to drink milk after weaning, let alone the milk from another species).

Most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods —, fruits, beans, vegetables, whole grains, seeds, nuts, and seaweed.

“It takes nothing away from a human to be kind to an animal” – Joaquin Pheonix

Tag me if you make these! (@hookedonplants on instagram)

I love seeing your recipes.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Need a guide towards a plant-based lifestyle? Try the MostlyPlants program.

Try the #PlantsForAWeek challenge by grabbing my new E-Book

Interview with Vegan Registered Dietician: Pamela Fergusson + Tahini Brownies

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Pamela Fergusson a Vegan Registered Dietician with a PhD in nutrition, and a Mama of 4!
In her 15 years of experience in changing lives through better nutrition, she’s worked as a lecturer in nutrition at the Liverpool School of Tropical Medicine and Ryerson University.
Let’s just say, her experience with plant-based nutrition is vast!!
Her blog and instagram ( @drpamela_rd ) are both incredibly informative, making the plant-based lifestyle approachable, fun and delicious.
Her instastories are always a go-to where she backs her facts with stats and studies, and simplifies delicious and nutritious vegan meals. She recently moved out of the city and into the mountains, and now bases her private practice out of Nelson BC.
Well, I put it out to all of you over on my @hookedonplants Instastories:
What do you want me to ask a vegan dietician!?
Here are some questions you wanted answers to (some of these questions have been answered in other areas of my instagram and blog, but I’m excited to hear it in the words of the amazing Pamela!):
You asked:
What is the best way to get Calcium and Vitamin D without dairy?
Pamela answered:
Calcium can be found in a wide variety of plant foods, including tahini, apricots, kale and tofu. One of the best ways to get it, though, is by drinking a fortified plant-based milk. In Canada, those will also be fortified with vitamin D2. Vitamin D3 is better absorbed, but you will need to get that through a supplement. The best source of vitamin D is the sun! You’ll need 20 mins of spring/summer or autumn exposure with no sunscreen.
You asked:
Should I limit fruit sugar? 
Pamela answered:
Fructose is the sugar in fruit and it is metabolized in the liver. Please don’t limit your intake of fruit. The sugar in fruit is just one of the nutrients found in nature’s candy.  You will also be getting fibre, vitamins, minerals and phytonutrients. You should, however, limit your intake of high fructose corn syrup. That stuff is stripped of any additional helpful nutrients and increases your risk of chronic disease.
 
You asked:
What is your view on the animal-based Keto diet and the vegan Keto diet?
Pamela answered:
I’m very cautious about the keto diet in general. I think the research is still very new and unfortunately so many people are attracted to the ‘dirty keto’ involving meals like steak slathered in butter. My advice, if you are trying keto, is make sure your fibre intake is still high.
 
You asked:
What plant milk is the best to give babies?
Pamela answered:
When introducing a milk to children’s diets, the recommendation in Canada for families wishing to avoid dairy is to continue with soy-based formula until your children are two years of age.  Remember that continuing to breastfeed, along with complementary solid foods is a wonderful source of nutrition for your baby, to two years of age and beyond.
Some parents don’t want to offer formula to their babies, and would prefer to offer a milk. At the moment, fortified soy milk is the only milk that offers the calcium, vitamin D and the protein that your baby will benefit from. You can look to other sources for healthy fats. One tip is to blend hemp hearts into your store-bought soy milk to bump up the nutrition, including protein, and healthy fats including omega-3s.
 
You asked:
What can be done to help reduce and bloating throughout the day on a vegan diet?
Pamela answered:
Keeping your portions small is a good idea. Try a gentle approach to intermittent fasting of 12 hours of eating window and then 12 hours of fasting. If that works well, you might want to extend your daily fast slightly to 14 or even 16 hours. Increase your fibre intake slowly.
You asked:
I went vegan for a few months, but felt really tired. What was I doing wrong?
Pamela answered:
It’s unusual for a dietary change to affect you so quickly. This points to the idea that you might not have been eating enough calories. Plant foods are mostly lower in calorie density than animal foods are, and you may need to increase portions of frequency of meals when you go vegan. Longer term, fatigue may be a sign of iron or B12 deficiency, but that takes a long time to develop. You can always ask your doctor to check your blood work if you have any concerns. I recommend annual bloodwork to my clients if possible.
 
You asked:
Why do vegans need to supplement B12?
Pamela answered:
B12 is derived from bacteria. So, although meat is a source of B12, cows and pigs don’t produce it themselves, they simply store it in their tissues. Also, many farmers supplement their animal’s diets with B12. There is no B12 in plants, so we need to get it from supplements or fortified foods.
 
You asked:
What other supplements do you recommend everyone takes on a vegan diet?
Pamela answered:
B12, Vitamin D in the winter and possibly a vegan omega 3 (DHA/EPA).
*Side note: Complement has all three in one. Head here and use the code ‘hookedonplants’ for 10% off at the check out.*

Enough talk, it’s time for Pamela’s brownies

 

Pamela Fergusson's Fudgey Tahini Brownies
 
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Super dense brownies with benefits! Perfect for the lunch box.
Author:
Recipe type: dessert, snack
Serves: 12
Ingredients
  • 1 cup white sugar (can sub ½ coconut sugar. Batter will be extra dense and a bit fudge-y)
  • ½ cup brown or coconut sugar
  • 1¾ cup flour can use 50/50 white/whole wheat
  • 1 cup unsweetened cocoa powder
  • ½ tsp baking soda
  • 2 flax eggs (1 tbsp ground flax and 3 tbsp water or aquafaba per 'egg')
  • ¼ cup apple sauce
  • ½ cup tahini
  • ¾ cup plant based milk
  • 1 tbsp lemon juice or vinegar
  • 2 tsp vanila
  • 1 cup boiling hot coffee
Instructions
  1. Preheat oven to 350F
  2. Mix flax eggs and set aside to gel while you prepare the other ingredients
  3. Add lemon juice or vinegar to your plant-based milk. Set aside for 10 mins to sour. This will improve the flavour of the brownies (like vegan buttermilk!)
  4. Mix your dry ingredients in a bowl so they are evenly distributed.
  5. Add the wet ingredients to the dry (don't forget the flax eggs), EXCEPT for the coffee, save that til last. Hand mix gently with a spoon until well combined, but don't over-mix.
  6. Pour in the coffee and mix gently. Batter will be wet. Don't worry!
  7. Grease a 9X13 in baking pan or line it with baking paper.
  8. Pour batter into prepared pan and bake at 350F for 30 mins, until a cake tester comes out clean. Cool in the pan for 10 minutes and then turn onto a wire rack to complete cooling.
  9. Enjoy warm! With vegan ice cream. Life is delicious.
Notes
Top with vegan chocolate chips or coconut chips!

 

Tag @hookedonplants and @drpamela_rd if you make this! We love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Try the #PlantsForAWeek challenge by grabbing my new E-Book

 

Ginger Coconut Kombucha Float

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Time to float on!  Kombucha float style!

Today we’re getting our float on… the easiest way ever.

2 ingredients (3 if you count the berries on top), a satisfying pour, and a super delicious spoonful of bubbles n’ cream!

Just like you might remember, but minus the pop n’ dairy.

Have at er’ kids!

Simple as:

  1. Scoop
  2. Pour
  3. Spoon

Today we’re using the Ginger Kombucha by Rise!! Their Rose Shizandra or Maple Blueberry boosh’s would be a great idea too.

I do make my own boosh, but it’s not always ready to go, and… I really like this kind. You can find Rise in most grocery stores these days, and this ginger one goes deliciously with the vanilla coconut ice cream (by Coconut Bliss).

Que the nostalgia, cuz here’s a taste of childhood in the summer!!


Ginger Vanilla Kombucha Float
 
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The easiest recipe you'll ever make?! A great one for the kids, and one to excite that child within you.
Author:
Recipe type: dessert, snack
Serves: 2
Ingredients
  • 2 cups of kombucha (used Ginger Rise Kombucha)
  • 6-8 scoops of vegan ice cream (used Vanilla Coconut Bliss)
  • Blueberries to top.
Instructions
  1. Scoop your ice cream into your 2 cups.
  2. Pour the boosh all over.
  3. Sprinkle those blueberries on top!

If you make this, tag @hookedonplants so I can see your creation!

Peanut Butter Quinoa Cookies | Vegan + Protein Packed

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When that cookie craving kicks in, but your brain is tellin’ you no.

Well, you can say yes to these munchkins. These peanut butter quinoa cookies are perfect for packing in your adventure bag or your school lunch, but they’re still a winner when it comes to oat milk and cookie dippin’ for dessert.

First of all, quinoa is a complete protein, and then that peanut butter adds even more of a plant protein punch.

Protein protein protein.

On a plant-based diet, you don’t have to worry too much about protein. It’s in every single whole plant food in the perfect package with fibre, phytonutrients, micronutrients, vitamins, minerals and water content. Protein from meat comes in a package that still has vitamins, minerals and some water content, but it also comes with cholesterol, much more saturated fat, natural and sometimes artificial hormones, and more often than not, antibiotics, all without any fibre.

Over all, humans need .8 or .9 grams of protein per healthy kG of body weight per day.

To figure out how much you need, multiply your ideal weight in pounds by 4 then divide by 10.

Example: 125lbs x 4 = 500 / 10 = 50g of protein per day for a 125lb person. This is more than enough per day.

You can go on to Cronometer to punch in a regular day of eating, just to get an idea of how easy it is to get that much protein.

If you’re keen to explore this a bit more, this Dr. Gregor resource is amazing.

Plant Proof also wrote up a great post all about protein.

Worrying about getting enough protein is one stress we can all easily live with out. Not getting enough protein, is a simple issue of not eating enough calories. So, unless we’re trying to bulk up at the gym (getting just enough, and not over dosing is key here) or we’re growing older, there’s no need to spend much time focusing on getting enough protein.

Especially if you chow down on these cookies!

By the way, they’ll be crisp on the outside, chewing on the inside for the first day, but when you store them in a cookie jar, they’ll get a big cakier (which I don’t mind at all).

Dip away, or enjoy on a mountain top!


Peanut Butter Quinoa Cookies | Vegan + Protein Packed
 
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A cookie that packed a protein punch! Perfect for the vegan lunch box.
Author:
Cuisine: dessert, snack
Serves: 16
Ingredients

  • Wet Ingredients
  • 2 cups quinoa, pre-cooked
  • ½ cup plant milk (I used oat)
  • ¼ tsp vanilla
  • 1 tbsp vegan butter (melted)
  • 1 ripe banana
  • ¼ cup smooth peanut butter
  • 2 flax eggs (mix 2 tbsp ground flax with 6 tbsp water, let sit 5 minutes)
  • ¼ cup maple syrup

  • Dry Ingredients:
  • ¾ cup flour (whole wheat or gluten free oats blended to a flour!)
  • ¼ cup Complement Protein (Use 'hookedonplants' for a discount)
  • ½ cup coconut sugar
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 1 tsp cinnamon
  • pinch of sea salt
  • ½ cup vegan chocolate chips
  • ½ cup pecans or walnuts, chopped
Instructions
  1. Pre-heat oven to 350°F
  2. Make your flax egg if you haven't already.
  3. In your blender, blend all wet ingredients.
  4. In your kitchen mixer, with the whisk attachment, mix together dry ingredients (or use a good ol' whisk, arm power and a big bowl).
  5. Add the wet ingredients to the dry ingredient bowl and mix until well combined.
  6. Scoop cookies (about 2 tbsp of dough per cookie) onto a parchment covered tray (or reusable baking mat). Press them down! They won't spread into each other.
  7. Bake for 15 minutes.
  8. Remove from oven and let cool for 2 minutes, then transfer to a cookie cooling rack.
  9. They will be crisp on the outside and chewy on the inside!
  10. Store in a cookie jar with parchment paper (to help absorb some moisture). The next day they will be a bit cakier, but still so delicious!

Sign up for the 80/20 Plants App to start your plant-based journey!

Easiest Walnut Banana Bread | Vegan + Gluten-Free

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When the aroma of ripe nana’s starts to creep out from the kitchen, that’s when you know it’s time to transform those yellow thangs into everyone’s favourite type of bread…Walnut Banana Bread!

My goal for this banana bread was to go from a bowl of spotty bananas to a delicious bread as easy and quickly as possible.

Eat it for breakfast.

Pack it for lunch.

Warm it up for dessert.

Sometimes life calls for a cup’ o’ tea and a loaf of ‘nana bread.

So, when it can be pretty dang healthy for you, I’d consider that a life WINNING situation.

I’ll stop talking now. Make this and devour!

5.0 from 1 reviews
 
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Walnut Chaga Protein Banana Bread | Vegan | Gluten-Free
Recipe Type: dessert, snack
Author: Jules
Prep time:
Cook time:
Total time:
Serves: 8
Possibly the easiest banana bread you’ll ever make with incredibly dense deliciousness!

Ingredients:

Wet Ingredients:

  • 4 bananas
  • ¼ cup maple syrup
  • 1 tsp vanilla
  • ⅛ cup coconut oil
  • 2 chia eggs (2 tbsp chia seeds mixed with 6 tbsp water, let sit for 5 minutes)

Dry Ingredients:

  • 2¾ cups oats, gluten-free if needed
  • 1/4 cup Complement Protein powder (use ‘hookedonplants’ for a discount)
  • 2 tsp Chaga Powder
  • 1 tsp baking soda
  • pinch of sea salt
  • ¼ cup coconut sugar
  • 1 tbsp cinnamon
  • ½ cup walnuts
  • ½ cup raisins
  • ½ cup vegan chocolate chips (optional, but why wouldn’t ya?)

Topping:

  • 1 banana, halved lengthwise
  • 6-8 walnuts
Instructions:
  1. Pre-heat oven to 350°F
  2. Line your loaf baking dish with parchment paper.
  3. First, blend your oats into a flour, then pour into a big bowl.
  4. Add the rest of the dry ingredients to the oat flour and stir until combined.
  5. Put all wet ingredients in your blender, blend until smooth.
  6. Pour the wet ingredients into the dry and mix until combined.
  7. Pour the mixture into your loaf pan (either a medium sized one or 2 small ones). Fill it up almost all the way to the top.
  8. Place the halved banana on top with a few walnuts.
  9. Bake for 50 minutes.
  10. Let cool a few minutes before removing to a cooling rack.
  11. Enjoy! (Maybe with some of this jam!)
  12. To store, put it back into the loaf pan and cover it with tinfoil, or reusable vegan wax wrap (not affiliated, but can’t stop using these!)

Tag me if you make this! (@hookedonplants on instagram)

I love seeing your recipes.

… and if you want more plants in your life:

Sign up for the 80/20 Plants app!