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Perfect French Fries | Crispy & Oil-Free

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Don’t be a afraid of the tater! Especially when they’re perfect french fries made right.

The poor potato has such a bad reputation.

I’m here to tell you: it’s not the potato’s fault, it’s the way humans have prepared it. Fryin’ it up into french fries or chips creates a saturated calorie bomb with all the wrong fats. Hydrogenated fat being the worst of them all.

The reason being,“hydrogenated fats are difficult for the body to “grab onto” and metabolize, and can neither be incorporated into cell structures nor excreted in the normal fashion. Thus, hydrogenated or “trans-” fats tend to remain “stuck” in blood circulation, becoming oxidized and most importantly, contributing significantly to an increased risk for cardiovascular disease and possibly also cancer.” ~ World’s Healthiest Foods.com 

So, we go back to that simple fact that eating a food in it’s whole form is just the bomb dot com.

A potato is actually one of the most perfect foods around… if you eat it in it’s whole form as a potato, baked or boiled without any extra oils or deep fryin’.

Come as you are potato! Come as you are.

Of course, upping the anti and adding spices or healthy sauces to the experience makes the naked spud shine brighter than the best potato chip or french fry you’ve ever bought!

This can be done with sweet potatoes too! But, you might be surprise to know that they’re not much different in nutrition than the white potato!

My favourite way to eat these is in a boat. Get that romaine out, throw a fry in there, then take a dip.

Savoury heaven.

Benefits of potatoes:

  • packed with vitamins, minerals and fibre
  • no saturated fat, sodium or cholesterol
  • more potassium than a banana
  • a great source of vitamin B6 (for mood, brain function and eyesight),
  • magnesium is in these babies to reduce anxiety, plus relieve muscle aches and migraines
  • antioxidants are in there for combat disease and protect your cells from free radicals

 

Perfect French Fries | Crispy & Oil-Free
 
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These fries are crispy and completely guilt-free. Let's fall in love with the potato again in it's whole-food, naked form. This is a go-to simple dinner idea, or a great appetizer dish for a potluck.
Author:
Recipe type: dinner, appetizer
Cuisine: Canadian, potluck, simple
Serves: 2
Ingredients
  • 3-4 Russet potatoes
  • 1 tbsp garlic powder
  • 1 tsp paprika
  • 1 tsp salt (optional)
  • (Get creative with your spices! These are good: curry, cumin, onion powder, tarragon)

  • Curry Ketchup Sauce:
  • ¼ cup tomato paste
  • 1 tbsp Dijon Mustard
  • 1 tbsp curry powder
  • 1 tsp maple syrup

  • 1 head romaine lettuce (optional)
Instructions
  1. Pre-heat oven to 400°F
  2. Chop potatoes into thick fry-shape slices
  3. Pour them into a zip-lock bag with the spices and shake shake shake until evenly coated (kitchen dancing recommended)
  4. Spread the fries evenly across a parchment or silicone mat- covered baking tray (if you want em' crisp, don't let them touch)
  5. Bake for 20 minutes, then flip each one over.
  6. Bake for another 15 minutes, or until you can see the golden brown edges puffing up
  7. Mix all sauce ingredients together
  8. Serve in a romaine leaf and dip it all in your sauce!

 

Hooked On People Interview: Say Hello Sweets + Vegan Coffee Ice Cream Recipe

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Say hello to Naomi! She’s the creator of Say Hello Sweets, Canada’s first 100% vegan ice cream truck! Check out the interview for more on how her pup, BabyCakes was the inspiration for it all… The truck is always moving around in the Summer, but in the winter you can find her most popular ice cream flavours (like Café No Lait, Notorious NOG, Mint to Be) online on her website or some retailers across Vancouver. Plus, she just started a Kickstarter Campaign to help her open a store front of her own (with a super cute video of how it all began). I’m always excited to see new plant-based companies taking the leap, so I had to interview Naomi! (And get a recipe from her of course…)
Hooked On Plants: Say Hello Sweets is the cutest vegan ice cream truck! What was the catalyst in starting your company?
Naomi Arnaut: My dog, actually. I know that sounds like a really weird way to start a business, but I first tried my hand at making ice cream as way to fundraise for a hefty vet bill. My dog, Babycakes, had fully ruptured her knee cap & the only option I had to get her surgery was to finance it. A few months later, the payments were really weighing me down, so I was looking for a creative way to do some fundraising. It was in the middle of an August heatwave, & I had this AH HA moment & thought, I will make ice cream & host a small social by donation. That was the start of Say Hello Sweets.

HOP: Word on the street is that you may have an ice cream delivery tricycle one day soon? When can we expect that and where did you find the tricycle?
NA: YES! The trike has proven to be more of a challenge to build than I had originally anticipated, but it’s slowly coming together. The trike itself is a late 1940’s vintage ride, & needs a lot of love. It was generously gifted to me from a family friend who’s had it sitting for the past 10 or so years. I feel very lucky to have it & can’t wait til it’s functional!
HOP: How long have you been vegan
 
NA: When I was 11, I came across an un-shelved book on factory farming at the local library. I went home & declared that I was now a vegetarian. My mom was supportive. It stuck for 7 years, with the last year being vegan. In my late teens, I was having health problems & when doctors couldn’t find an answer, I was talked into eating meat as a solution. It was right at the height of the popularity of that book “Eat Right For Your Blood Type”, which labelled me as a carnivore based on having O negative blood. I wish I had had the access to the information & the community around veganism that I do now, back then. If I had, I never would have gone back to including animal products in my diet. I ate meat sporadically throughout my 20’s, but am very happy to be back on track now & feeling better than ever. Oh, & I finally did get a proper diagnosis for my mysterious illness. I had reoccurring appendicitis, for over 2 years. I needed surgery, not meat.  

 

HOP: What do you use as the base to your ice creams?

NA: I use full fat coconut milk & for flavours where I want to tone down the coconut flavour, I use a house made cashew milk.
HOP: Where can we find your ice cream truck on a typical day? And, how can we try your ice cream if we can’t make it to your truck?
NA: Fall has arrived with full force, so the truck season has come to a close. In the summer, truck locations are posted on The Street Food App & on the website. I don’t have a stationary location, so the truck moves around the city, participating in festivals, farmers markets or just parks curb side. If you can’t find the truck, head over to Friendly, located at 2408 Main St. It is a sweet little eatery that has Say Hello ice cream by the scoop & by the pint.
HOP: What’s the crowd favourite ice cream flavour?
NA: Stay ‘Mallow, which is the toasted marshmallow flavour, really dominated this summer. Close seconds were Cafe No-lait & Chocolate Nirvana.
HOP: What are your 3 tips for starting a business?
NA:
  1. Ask for help.
  2. Build community.
  3. Stay true to your values.
 
Just for fun – what are 3-5 things you can’t you live without in your morning routine?
NA:
  1. 20 extra minutes in bed after the alarm clock has sounded is a non-negotiable.
  2. Breakfast! Always breakfast.
  3. A brisk walk with Babycakes, with a coffee in hand.
Hooked On People Interview with Say Hello Sweets + Vegan Coffee Ice Cream Recipe
 
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A dairy-free coffee ice cream. This is an ultra creamy and scoopable ice cream made with coconut milk!
Author:
Recipe type: Dessert
Cuisine: dessert
Serves: 8
Ingredients
  • 3 cups full fat coconut milk
  • ¼ cup cane sugar
  • ½ cup agave syrup
  • 2 tablespoons instant espresso
  • ½ teaspoon vanilla extract
  • ¼ teaspoon salt
  • 2 tablespoon coconut oil
  • 1 tablespoon arrowroot, tapioca starch or guar gum
Instructions
  1. In a blender, combine instant espresso, salt, vanilla extract, coconut milk & starch of your choice. Blend on high till everything is nice and smooth.
  2. Pour out all of this mixture into a saucepan.
  3. To the filled saucepan, add sugar, agave syrup & coconut oil. Stir over low heat until coconut oil and sugar have fully melted and mixture is warm.
  4. Whisk until the mixture comes to a soft boil. This is to cook out the starch and thicken the mix. But, remember to whisk whisk whisk so no lumps form!
  5. Once it has come to a soft boil, turn heat off and transfer mixture into a bowl or measuring cup. Cover with cling film and make sure to press it against the surface of the mixture so a skin does not form.
  6. Cool for 1 hour in the fridge or in an ice bath then churn in ice cream maker. Once out of the ice cream maker, place in an airtight ice cream or tupperware box, cover, & freeze to allow it to further firm up. Or eat it straight from the ice cream machine!

Hooked On People Interview: Rich Sievewright AKA Vegan Iron Yogi + Post Work-Out Smoothie

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Rich Sievewright is a mad man when it comes to working out, pushing himself and pushing others. I first met Rich when he and I were LuluLemon ambassadors. He puts on killer work out classes to get Whistlerites in shape for playing in the mountains. Rich is totally in tune with his body and how to fuel himself to perform his best. A lot of people go to Rich for diet and fitness advice, so I’m excited that he’s found going vegan for performance to be the best thing he’s done! Read on to learn more about being a vegan athlete, his plant-fuelled Ironman training, his new business (Richlife), and his simple, satisfying and nutritious post-work out smoothie recipe!
How long have you been eating plant-based?
2 years

Why did you make the switch? 
I watched Cowspiracy and decided that I didn’t want to be a part of the environmental problem that our planet is facing. I switched so I could be a part of the solution instead.


What are the main differences/benefits you’ve noticed after switching to a plant-based lifestyle?
1) Buying groceries is quick and simple. I go to the produce section and bulk nuts & seeds, thats it.
2) No cravings for dairy or meat, which was surprising after being a heavy carnivore my whole life.
3) I lost weight, but maintained/increased strength when it come to lifting weights!
4) Endurance level has increased. I feel lighter and faster than ever before.
5) A big difference is having to constantly explain my diet to every man and his dog. I used to hate answering the question, as I felt like I was offending people, but not now. If they ask why, I tell them straight, and if I’m met with a defensive attitude I lift my shirt and show them my abs and say it works for me, haha.

You are officially an IRONMAN. Wow!  How long did you train specifically for the ironman?
I trained for a year but it didn’t really get specific until 4 months out. A solo training camp in Mexico in April kicked me into ironman overdrive. 

What was a typical training day like leading up to the Ironman? Work outs and food? 
A typical training day was: eat, work, eat, train, eat, work, eat, eat and sleep. My diet is always the same:
  • oatmeal with nuts and seeds in the morning
  • quinoa salad 2-3 times a day
  • a protein smoothie
  • and snacking on nuts and nut butter

I’m not one for calorie counting, as I find you can get obsessive with it. I’m very in tune with my own body as I’ve been training for a long time. I eat intuitively when I feel hungry and I drink when I feel thirsty. I had no budget when it came to food, and still don’t. It’s the most important thing to spend my money on…that and rent!

How AWESOME was it crossing the finish line?!

It was incredible, 20 Lululemon babes and close friends screaming (literally) my name was so heart warming and almost brought me to tears. It also signified the end of an era in my life. Friends, family, community and connection are more important to me than a race that significantly diminished the balance and overall health of my life. 


What part was the hardest?
Physically, there is no doubt the run was the hardest (in particular the last 10km). Mentally, the bike was the hardest due to the boredom and uncomfort (my lower back and the crown jewels were in a bad way).

What did you listen to during your long biking and running hours?
I listened to podcasts by Joe Rogan. I always enjoy zoning into the intriguing people on the show, from doctors and physicians to trainers and elite athletes. 

If you were to choose just one work out to do the rest of your life, what would it be?
Definitely a short and intense metabolic workout using dumbbells, barbells, plyometrics and thousands of burpees. I love being close to the heart attack zone. I find these workouts are the most efficient way to improve my physical and mental fitness. For some crazy reason I find them really fun.


What is a day in your life like?
It’s hard to say as I’m adapting to a big change in my life. I now own my own business and I’m currently adapting to a new lifestyle that has opened up much more time for me. On a Sweat Camp day, I’m up at 4.30am and out of the house by 5. I unload the weights from the van and teach two classes before 9am. Generally, I will then train myself and the rest of the day is whatever I fancy. I’m enjoying getting into the world of social media, I eat, I nap, I go for walks in nature and I catch up with friends…it’s Whistler so that usually entails some kind of outside activity.
 
What do you eat on a typical training day?
Similar to every other day. I’m a low maintenance eater, as long as I have a constant supply of quinoa and veggies then I’m a happy boy. A long endurance workout requires fuel to take with you, so my weapons of choice are Nak’d bars. 

Favourite pre-work out meal and post work-out meal?
I don’t need a pre-workout because i’m eating constantly through the day which helps to keep my energy level consistent. Post workout is definitely a smoothie with banana, avocado, water, vegan protein powder, coconut oil, and nut butter.

Do you practice intermittent fasting? If so, what kind of results have you seen from it?
I have tried it and have seen great results. The way I do it is to eat all my food within a 9-10 hour period and nothing but water for the rest of the day. I prolong when I eat breakfast which I always thought was a big no-no, but it works for me. I find that when I eat this way, I’m more mentally alert in the mornings and my body fat percentage starts to drastically fall.

Who is your inspiration in the plant-based world? (what athletes, docs, influencers, bloggers?)
  • Rich Roll is an incredible plant-based athlete and human being. His story and transformation into a vegasaurous is very inspiring.
  • Leonardo Di Caprio is a hero of mine because for me, eating a plant-based diet was initially due to environmental reasons. Using his fame to raise awareness and influence governments is a huge step for the planet.
  • Frank Medrano is a vegan athlete who does crazy calisthenic training. The guy is completely jacked and does some offensively impressive things with his body.
  • Documentaries I continuously watch are: Cowspiracy, What the Health, Food Matters, Forks over Knives.
  • There are so many vegans out there who are under the radar, it seems to be growing…even Mike Tyson is a vegonator! 

Name 3 podcasts we should all be listening to:
1) Kelly Brogan on the Joe Rogan experience (health psychiatrist)
2) Rich Roll on the Joe Rogan Experience (vegan transformation and endurance athlete)
3) Dr Rhonda Patrick on the Joe Rogan Experience (humbling me in the workings of the human body)


You’ve recently started the Rich Life! So exciting. This is all about ‘creating a community through health and fitness that uplifts, brings togetherness and a sense of belonging’.
Tell us more, in a nutshell, about what The Rich Life is!
RICHLIFE is a fitness program for Whistler residents that combines strength and conditioning classes, yoga and social gatherings to enhance your mountain life. RICHLIFE delivers on-going 4-week Sweat Camps at The Audain Art Museum and Whistler Creek Athletic Club. The fitness classes are three times a week at either 6am, 7.30am, 11am, or 5.30pm from Mon-Fri. It includes free yoga classes, three times a week at the Sundial Hotel. People can sign up on my website www.richlifewhistler.com or on my Facebook page Richlife Whistler. 


Rich’s Pre-Workout Protein Smoothie

Hooked On People Interview: Rich's Smoothie
 
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Rich likes his food simple and nutritious. This is a smoothie to fuel your cells after your HIIT work out to build that lean muscle mass!
Author:
Recipe type: Smoothie, Breakfast, Lunch, Snack
Serves: 1
Ingredients
  • 1 banana
  • 1 avocado
  • 1 scoop vegan protein powder (Iron Vegan, Veg Essentials, Vega)
  • 1 tbsp coconut oil
  • water (amount varies depending on the consistency you like)
Instructions
  1. Peel your banana, and scoop out your avocado
  2. Blend all ingredients on high
  3. Consume!

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Chocolate Blueberry Turmeric Smoothie

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Smoothies….The best way trick your body into eating an entire head of greens.

My day isn’t complete without one.

Typically, the blender is packed 3/4 with greens, then topped off with a big handful of berries, and a couple frozen ‘nanas.

Sounds like a whole forest of greens, but once you blend it all up they hide from your taste buds just like black beans in brownies.

Blending is one of the best ways to get your fruits and veggies in. In smoothie-town, you get to keep the fibre, along with all of the vitamins, phytonutrients, and minerals. Efficient or what!

The more whole, plant foods you can get into your day, the better your body will feel, and the more energy you will have. In other words… a blender is definite BFF material.

Adding in a scoop of this chocolate vegan protein powder that packs in sacha inchi, spirulina, chlorella, maca, greens and all 22 amino acids, takes this smoothie to the next level! The beauty of adding this powder is that you can add even more veggies, and the bitterness of extra kale or chard will be masked by the chocolatey goodness.

And it’s chocolate goodness to the max, with the only sweetener being stevia (a zero calorie plant that’s 200 times as sweet as sugar and related to the daisy!).

Smoothie tips:

  • chew your smoothie! This is why I like to add less liquid sometimes and make it into a smoothie bowl I eat like a soup. Sounds weird, I know, but it’s important to chew your smoothie to start the production of digestive enzyme, amylase, in your saliva. The mouth is where the breakdown of carbohydrates starts. Adding cacao nibs to your smoothie is a great way to remind yourself to chew your smoothie, rather than guzzling it down in a hurry. This makes sure you’re not sending undigested chunks of food down to your stomach.
  • add the greens and additional powders first, then the heavy stuff like berries and bananas on top. This order of things will help the greens blend up without air bubbles and stalls.
  • start your blender on low and pulse a few times, then crank er’ up to the top speed. If it’s not blending, use a tamper.
  • make a mega smoothie in the morning (fill your blender to the brim). Then you’ll have a smoothie in the morning and more waiting for you in the fridge for the afternoon. Having a smoothie ready to grab all day long will kick that afternoon junk food craving in the a$$ and give you a burst of clean energy.

Benefits:

  • Blueberries are packed with antioxidants and vitamin C. The vitamin C helps you absorb all of the iron from the spinach and other greens, and the antioxidants protect you from cell oxidation that comes from pollutants and other stressors leading to early aging, illness or cancer.
  • Turmeric is nature’s anti-inflammatory. All disease begins with inflammation, so the less inflammation you have, the healthier you’ll be and the better you’ll feel!
  • Greens are the most nutrient-dense food group, packed with minerals, vitamins and fibre. Get them in ya whenever you can. Pack that blender with greens… then add one more handful.

Chocolate Blueberry Turmeric Smoothie
 
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An easy, chocolate-y smoothie recipe packed to the brim with greens, with a kick of anti-inflammatory turmeric.
Author:
Recipe type: breakfast, snack
Cuisine: Raw Vegan
Serves: 2 large full mason jars
Ingredients
  • 1-2 cups blueberries (or other berries of choice)
  • 3 cups (or more) of packed greens (spinach, lettuce, kale, collards)
  • 1 cm of fresh turmeric, or ½ tsp turmeric powder
  • 2 -3 frozen bananas (un-frozen works too)
  • 1½ cups almond milk or this hemp milk
  • 1 scoop of chocolate Ground Based Nutrition powder
  • 1 tbsp cacao nibs (optional)
  • water (optional)
Instructions
  1. Add everything except the cacao nibs to the blender. Start with the greens, turmeric and powder on the bottom, then top it with everything else
  2. Blend! Pulse a few times, then slowly increase the speed to max and blend until smooth.
  3. Add water if you want a thinner consistency
  4. Pour into your fave jar and top with cacao nibs

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Smoky Coconut Bacon

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I would go vegan… but BACON!

I’ve heard it countless times. Really, what everyone is saying is that they love that umami flavour… that savoury, salty, sweet, bitter flavour, all in one. Or that certain fattiness and texture of a food like bacon.

Have no fear. The re-creation of this is TOTALLY do-able in the plant-based realm.

Instead of coconut, you can experiment with this recipe by using thinly sliced zucchini, sliced rice paper, or even thinly sliced carrots.

I think coconut does the crispy trick.

Add these delish morsels to sandwiches, wraps, salads, vegan egg’s benny, or just eat it straight off the plate.

The salty, smoky, savoury kick your tastebuds will experience is somethin’ else. Trust.

 

Benefits:

-Coconut is packed with calcium, magnesium, potassium and electrolytes!

-Smoked Paprika is antioxidant rich and fights disease! Since paprika is made from peppers, it’s packed with the antioxidant beta-carotene, plus it regulates blood sugar levels and prevents diabetes. It also keeps your heart strong and is good for your eyes.

-Tamari is similar to soy sauce. It’s the saltiness you need for a recipe like this. It’s fermented, rich in minerals, has less sodium than soy sauce, and makes this recipe gluten-free.

Smoky Vegan Coconut Bacon

Time: 20 minutes (or 7 hours if dehytrating)

Serves: 2 cups worth

Ingredients:

Marinade:

  • 2 tbsp maple syrup
  • 1/4 tsp coconut oil, melted
  • 2tbsp tamari (or coconut aminos, if you have it)
  • 1 tbsp smoked paprika
  • 1 tbsp nutritional yeast
  • Pinch of black pepper
  • 1/4 tsp vegan Worcestershire sauce (optional)

Directions:

  1. If using an oven, preheat to 325°F, and line baking sheet with parchment paper.
  2. Whisk together all marinade ingredients.
  3. Pour marinade over coconut ribbons and mix evenly.
  4. Let it all marinade for 1 hour (this is optional, but will bring out the flavours even more)
  5. Crisp them up by either:
    • Dehydrating for 6-8 hours at 115°F  (this will keep all the enzymes in tact by keeping it raw)
    • Baking at 325°F for 5 minutes, stir them around, then bake another 5 or more (until crispy, but not burnt!)
  6. Once removed, these bacon bits will continue to crisp.
  7. Store left overs (if there is any) at room temperature for up to a week, or in a freezer bag for up to a month or two!

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