HookedOnPlants

When getting hooked is a good thing

Spring

Spring Clean Pesto Zoodles

By

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!

Vegan Turmeric Cheese Log

By

This was a hit as an appy at the last dinner party!

Especially with Eve’s Crackers on the side.

The vegans were all over it, and the surprised words ‘it tastes like cheese’ were heard over and over again from the non-vegans.

Success!

The beauty Holly (who has done some amazing work with Peta over the years) loved it, plus, I was finally able to put the neglected cheese knife to great use.

This version of nut cheese making is the quickest and easiest you will find.

There are longer versions of how to make nut cheeses, some as long as one week of fermenting!

Fermenting the nuts for the cheese will give it more of a tangy, aged cheese taste, but when you’ve got a day to figure out what to bring to impress your pals, this is a great go-to recipe to curb those cheese cravings.

I’d still start it the day before you will be serving it up, just so you get all the soaking time possible.

Just soak and strain the cashews, blend the ingredients, strain in a cheese cloth, let it chill in the fridge & roll shape it up.

The turmeric in this mixture tricks you into believing you’re eating the orange cheddar you used to indulge in.

Get creative with the herbs that make the outer layer. What fresh herbs are hiding in that fridge of yours? Use them!


This is one of the many recipes up on Instagram for the 2nd #VancityVirtualPotluck organized by Piquant Marketing!

Check out my Instagram (@hookedonplants) to see the dishes before and after this yummy cheese (over 80 total)!

Benefits:

–Cashews are packed with minerals and antioxidants. Because of the magnesium and calcium, your nerves and bones will thank you. The copper in these babies will ward of colon cancer and help keep your hair vibrant!

–Turmeric is nature’s anti-inflammatory. All disease starts with inflammation within the body, so warding off inflammation is the key to longevity and health! Eating turmeric with a tiny bit of pepper makes curcumin (the active ingredient in turmeric) WAY more easily absorbable for your body,

–Nutritional yeast (NOOCH) is a vegan’s best friend when it comes to anything cheezy. Plus it’s packed with B12, all vegans and non-vegans need more of this! B12 is found in microbes in the soil (which is eaten by animals, then humans eat the animals), but the soil is becoming depleted of nutrients and vitamins, so the best way to ensure you’re receiving all the B12 you need is to eat fortified B12 foods (like some plant-based milks), eat nutritional yeast every day, or be safe and take a B12 supplement. But, ‘Nooch’ is the most delicious way to get your B12.

Vegan Turmeric Cheese Log

Serves: 6-8

Time: Actually ‘doing stuff’ time: 10 minutes. Soak and chill time: 7-24 hrs

Ingredients:

Cheeze:

  • 1 cup raw cashews, soaked overnight, then strained and rinsed (OR if you’re in a hurry, pour boiling water over your raw cashews and let soak for 1.5 hours)
  • 1/4 cup nutritional yeast
  • 3 cloves garlic
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 1/2 tsp turmeric powder
  • zest of half lemon (zest before cutting and sweezing the lemon)
  • juice of 1 lemon

Outer herbs:

  • 2 tbsp fresh thyme, minced
  • 2 tbsp fresh chives, minced

Directions:

  1. Blend all ‘cheeze’ ingredients together until smooth and creamy in your food processor (scrape down sides)
  2. Place mixture into two layers of cheesecloth or a nut milk bag and squeeze into desired shape (you can re-shape after too). Tighten by twisting the mesh cloth.
  3. Leave your ‘cheeze’ in the fridge over a colander (some liquid may drip out) for at least 6 hours (the longer the better!)
  4. Take it out of the cheese cloth and roll it into a log, then coat it with thyme and chives (a bit messy but helps the log keep it’s shape!)
  5. Serve with your favourite crackers, chips, or veggies! I’ve used my friend Eve’s Crackers here!

Chipotle Buffalo Cauliflower Wings & Cashew Dill Ranch Dip

By

It’s pub food, gone healthy!

Bet’chya can’t eat just one!

And this time, that’s not a bad thing.

In just a few steps you’ll find yourself devouring a healthy version of your favourite spicy pub food.

Batter them.

Bake them

Sauce them

Bake them

Whip up the dip

Devour.

Hot wings minus the bones!

And this dairy-free ranch dip is a perfect side kick for these spicy wangs.

Serve it up as a main or an appy!

 

Benefits:

  • Cauliflower is part of the brassicas family, which means it’s a sulfur-containing cruciferous veg. The sulfur helps synthesize the antioxidant glutathione. It’s got disease fighting components, it’s low in fat, high in fibre. Plus it’s high in vitamin C and potassium.
  • Dill is packed with vitamin A (for your eyes), vitamin C (for your immunity), manganese (for your bones and metabolism), plus it’s a great breath freshener!
  • Cashews are packed with vitamin E (a disease fighting antioxidant) and are rich in minerals.

 

Chipotle Buffalo Cauliflower Wings & Cashew Dill Ranch Dip
 
Save Print
Prep time
Cook time
Total time
 
Wings with a kick, without the chicken! The texture and flavour of these cauliflower wings will satisfy that games day craving. This dip is so creamy and a perfect compliment to these veggie wings.
Author:
Recipe type: appetizer, snack, potluck
Serves: 8 servings
Ingredients
  • 2 heads cauliflower florets, chopped into wing sizes (save the stalks for a different recipe or to make veggie stalk)

  • Batter:
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • ¼ tsp Himalayan salt
  • 1 cup oat flour (blend up oats in your blender) - use gluten free if needed
  • 1¼ to 1½ cups soy milk

  • Chipotle Sauce:
  • ¼ cup tomato paste
  • 2 tbsp maple syrup
  • 2 tbsp apple cider vinegar
  • 1 tbsp chipotle powder
  • 1 tbsp garlic powder
  • 1 tsp vegan Worcestershire sauce (if you don't have this on hand, Tamari or Soy Sauce will work)
  • ¼ cup water

  • Cashew Dill Ranch Dip:
  • 1 cup cashews, soaked for 1 hour minimum
  • 1 tbsp onion powder
  • 2 cloves garlic
  • juice of ½ lemon (about 2 tbsp)
  • ¼ cup apple cider vinegar
  • ½ tsp salt
  • ¼ cup water
  • ⅛ cup chives
  • 1 tbsp dill

  • Extras:
  • 4 carrots, chopped lengthwise
  • 4 celery stalks, chopped lengthwise
  • 2 chive stems, minced
Instructions
  1. Preheat oven to 450 F
  2. Mix together the dry batter ingredients in a medium sized bowl, then add in the soy milk a little at a time. You may need it all. The batter should be slightly runny, but not so much that it doesn't adhere to the cauliflower florets.
  3. For each cauliflower floret, dip completely into the batter, transfer to a drying rack with a plate it to catch the drips (this is to ensure the cauliflower isn't too coated with excess batter), place on a parchment covered baking sheet
  4. Bake for 20 minutes, flipping half-way, until browned
  5. While they're baking, make the Chipotle Sauce: add all chipotle sauce ingredients to large bowl and mix thoroughly
  6. Take cauliflower wings out of the oven, then dump them into the big bowl with the chipotle sauce. Toss until the sauce is evenly coated, then with your hands, shake off the excess sauce and spread the wings out on the baking sheet again.
  7. Bake for another 15 minutes, flipping half way. The glaze should be caramelized at the end
  8. While they're baking, make your Cashew Dill Ranch Dip: add all ingredients to your blender and blend until smooth
  9. Take out the wings and let cool 5 minutes, then plate cauliflower wings with chopped carrots, celery and the dip topped with chives!

Butternut Mac & Peas + Vegan Parmesan

By

In the spirit of Easter, it’s time to veganize an old-time fave.

Butternut squash and nutritional yeast make this a cheezy pasta that you can feel good about devouring.

Mac & Cheese, hold the cheese, add the peas.

Easter used to mean Mom’s famous Mac & Cheese with baked maple ham. This was a rare occurrence…. a special occasion kind of meal.

My Mom was always the first to tell me to get in my veggies and ditch the processed junk. All organic all the time and hotdogs were out of the question. I was the kid in school with carrot sticks, oranges, potato leek soup and veggie & cheese sandwiches while the other kids around me indulged in chips, pepperoni sticks and chocolate bars. I’d be lying if I didn’t try to make a few trades in elementary school… carrots for chips? I don’t think so…

I thank her for it now though, all the organic goodies and veggie snacks help me develop a palate for healthy deliciousness, and the ability to really taste the true ingredients of whole, organic, unprocessed foods.

But, we didn’t know as much then as we do now about nutrition, animal welfare and environmental impacts of our food system. So, like me, after books, documentaries and research, she has adopted a plant-based diet for longevity, energy, overall health and the environment and she is LOVing it.

Benefits:

  • Butternut squash is packed with dietary fibre to keep you regular, helps your eyesight with vitamin A, keeps your bones strong with manganese and vitamin C, and is chalk full of minerals to prevent osteoporosis. Plus with almost no fat and few calories, it’s a perfect weight loss food that will keep you satisfied, and nourished with antioxidants.
  • Nutritional yeast AKA ‘nooch’ is high in B vitamins, minerals and amino acids. These amino acids are easily digestible. It’s one of the best sources of vitamin B12 – something everyone should be making sure they get enough of, especially vegans!
  • Green peas are low-fat, low calorie, nutrient dense, plant-protein powerhouses. Eat them up! They’re great for weight loss, high in antioxidants for anti-aging, and high in vitamin K to help anchor calcium inside your bones.

Butternut Mac & Peas

Serves: 8-10 (makes great leftovers too, if you don’t have 8 people to serve)

Time: 1 hour

Ingredients:

  • 1 bag/350g of pasta noodles of choice (go for brown rice or quinoa pasta to make it gluten-free!)
  • 1 head of broccoli, chop florets evenly
  • 1 cup green peas, frozen
  • 4 sprigs parsley or sage

For cheeze sauce:

  • 1  – 1  1/2 cups almond milk (unsweetened, plain)
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced (or pressed with garlic press)
  • 1 large butternut squash, halved lengthwise, seeds scooped out
  • 1/4 cup vegetable broth, or 1 tbsp veggie broth powder
  • 3/4 cup nutritional yeast

Vegan Parmesan:

  • 1 cup cashews
  • 1/4 cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp sea salt

Directions:

  1. Pre-heat oven to 400°F
  2. Bake butternut squash: place face-down on parchment paper or reusable cooking sheet covered pan. Bake for 30 minutes.
  3. Meanwhile, water sauté onions and garlic: while veggies are roasting, heat a deep pot (the same one you will be using to cook the pasta) to medium, add chopped onions to the pan. When pan starts browning add 2 tbsp water to de-glaze the pan. Continue by stirring and adding more water if it’s sticking too much. Add minced garlic. Sauté until translucent (about 5-10 minutes)
  4. Pour the onions and garlic into your blender
  5. Cook pasta al denté: fill up that same pot with water and a pinch of salt, bring to a boil, add pasta and cook a couple minutes less than what the directions recommend
  6. Make sauce: add the roasted squash to the blender with the garlic and onion. Add nutritional yeast, vegetable broth, and 1 cup almond milk. Blend until smooth. Add more almond milk to blend if needed.
  7. Mix together: strain the pasta and pour it into a deep dish baking dish. Add sauce, peas and broccoli. Mix until combined
  8. Cover with tin foil and bake for 10-15 minutes. Remove foil and broil on low for 2 minutes
  9. Make vegan parmesan: Blend all parm ingredients together in food processor or blender into a fine meal (can be stored in fridge for several weeks)
  10. Serve with a sprig of parsley and a sprinkle of parmesano.

*Note – you can skip the baking step, and just mix it all together, stove-top, in the deep pot

Tarragon Black Bean Sweet Potato Burgers | No Pre-Cooking Needed

By

Grill-able, flavourful, quick & easy.

Perfect for spring BBQ action!

You know how burgers recipes seem easy, but then you get into it and there’s all the pre-cooking you have to do before you even start to mix things together?

WELL, not this time!


You can whip this burger up without having to pre-cook any of the ingredients.

Just blend up the ingredients in your food processor, fire up the barby, and you’re good to go.

And yes, these patties stay together enough to throw them on the BBQ, just like your omnivore days.


My favourite is romaine bunning them up. It takes some messy skills to eat this, but you get all of the benefits of sticking to a whole-food plant-based meal. If you’re using buns I recommend finding some sprouted whole-grain buns at Spud for example. Sprouted breads are super nutrient-dense.

High fives to that.


Benefits:

  • Tarragon is a delicious spice that is great for your digestion because it aids in the production of bile by the liver. Also, it’s packed with antioxidants to neutralize free radicals. Plus, it helps build muscle mass by increasing muscle creatine absorption.
  • Sweet Potato is an ingredient you should learn to love, if you don’t love it already! It’s packed with beta-carotene (antioxidant), fibre, vitamins, minerals, plant-protein. In short, they “decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight”… all hale sweet potatoes!
  • Black Beans are legumes! And, every day needs some kind of legume. Dr. Gregor’s orders. Black beans are great for your digestion, cardiovascular system (form the soluble fibre, antioxidants and inflammatory attributes), blood sugar regulation (again that fibre), and they’re packed with phytonutrients (see ya later cancer).

Tarragon Black Bean Sweet Potato Burgers

Makes: 6 patties

Time: 30 minutes

Ingredients:

Patties:

  • 1 can black beans (398ml can)
  • 1 cup sweet potato
  • 1 cup oats
  • 1 tbsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tbsp tarragon
  • 1 tbsp vegan Worcestershire sauce (Tamari works here instead)
  • 1/4 tsp each salt and pepper
  • 1 tsp coconut oil (for cooking)

Toppings:

  • Whole wheat buns (or use romaine leaves)
  • Tomato
  • Avocado
  • Red onion
  • Dijon mustard
  • Sauerkraut
  • Dill pickles
  • Sprouts of choice
  • Dairy-free cheese (optional) – my favourite is Chao

Optional Cilantro Hummus:

  • 1 can chickpeas
  • 1/2 juice of 1 lemon
  • 1 tsp cumin
  • 1 clove garlic
  • 2 tsp tahini
  • 1/2 cup cilantro leaves

Directions:

  1. Grate sweet potato (easiest is the grater attachment in the food processor if you have it!). Set aside
  2. Blend oats into a rough flour in food processor
  3. Add dry spices, blend to mix evenly
  4. Add beans to flour mixture, blend until smooth.
  5. Add grated sweet potato, blend until evenly mixed.
  6. Heat pan to medium heat OR heat BBQ to medium heat
  7. Form 6 patties
  8. Add coconut oil to pan OR use baster to spread coconut oil on cook side of patty if BBQing.
  9. Cook 4 minutes per side. Add slice of dairy free cheese for last 2 minutes if you want!
  10. Get your toppings ready – slice pickles, red onion and tomatoes, mash avocado.
  11. Make hummus – blend all hummus ingredients until smooth in food processor
  12. Make your burger!
  13. Cool any leftover patties to room temperature, place a piece of parchment paper in between each one, and freeze. To reheat, just pop in the toaster.