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Summer

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan | Oil-Free

February 16, 2017 By julia

So fresh and so clean, clean.

Zoodles are the new black.

If you don’t have a spiralizer for your kitchen yet – you have got to invest in one. Yes, it makes noodles out of your favourite veggies, but more importantly … the satisfaction you get from cranking the handle is something you just have to experience for your self. I giggle the whole time.

I have something like this one, but you could always go for a hand-held version like this.

Spiralizing zucchini, squash, yams, carrots, beets, cucumbers… can create a main dish or even a garnish to a meal that will create plate so professional looking that you’ll have to fight the urge to take a picture and share it with the world.

Eating zoodles, rather than your typical spaghetti, will give you a mountain of unprocessed nutrients, in fewer calories. Nutrient density people! That’s what we’re looking for!

What does this mean? You can pile your plate high with this stuff, and you’ll be all getting the fibre, water, minerals, vitamins you need, PLUS feel free to eat as much as you like! No skimping on this ‘pasta’ dish.

As for the KALE PESTO. Oh my.

Most pesto has a lot of oil, nuts, and parmesan cheese. But not this delicious sauce. Instead of going overboard on the nuts, this pesto features avocado as well. It’s a winner, this one.

In the raw-food world, marinated is a perfect trick to create super flavourful ingredients, without the heat of cooking. You’ll see when you marinate the heck outta these wild mushrooms. Flavours to the MAX.

Adding raw foods to your diet is super beneficial. The closer to unprocessed in this processed world we can get, the better. Raw foods are living foods, with all of their nutrients still in tact, and ready to be absorbed by your wonderful body, and create clean energy for all of your systems.

So, here is a great raw vegan entrée you can devour to increase your immunity, energy, and bring a glow to your skin, hair and nails.

Benefits:

  • Zucchini surprisingly has a high content of omega-3 fatty acids, zinc, niacin, and protein! Eating zucchini in it’s raw form will give you tons of fibre and nutrients, yet be low in calories. A great combination for weight loss. Not to mention the vitamin C is has for your immune system and B vitamins for blood sugar regulation.
  • Kale…. all hail the kale! Unless you’ve been hiding under a rock, you know kale is good for us. A cruciferous, dark, leafy green. What more could you ask for? It’s packed with fibre to help with digestion and elimination. It’s got Folate for your brain, vitamin C for your immunity, vitamin K for your bones and heart, and vitamin A for your eyes, PLUS 3 grams of protein in just one cup.
  • Mushrooms (of your choice) are high in vitamin D, and antioxidants! This will help with depression, and combatting disease.

** I love getting most of my produce through Spud.ca, delivered right to my door! **

CRVAN-MURJUB is my code for you to get 20$ off your first Spud delivery. Worth a try! It’s local, organic and so easy.

Kale Pesto Zucchini Noodles with Marinated Mushrooms | Raw Vegan 

Serves: 1-2

Time: 40 minutes (includes marinating time)

Ingredients:

  • 1-2 zucchinis
  • 1 cup mushrooms of your choice, thinly sliced

 Mushroom Marinade:

  • 1 tbsp maple syrup
  • 2 tbsp tamari
  • 1 tbsp rice vinegar
  • 2 tbsp miso paste
  • 1 tbsp sambal oelek (optional)
  • 1/4 cup water

Avocado Kale Pesto:

  • 1/4 cup almonds
  • 2 cups packed kale leaves, de-stemmed and torn
  • 1 bunch basil leaves
  • 1/4 avocado
  • 1 garlic clove, minced
  • juice of 1/2 lemon

Directions:

  1. Marinate mushrooms: Mix together marinade ingredients. Place mushrooms and marinade in a wide bowl or baking pan (so mushrooms are covered by liquid). Let sit in the fridge for at least 30 minutes (the longer the better!)
  2. Spiralize your zoodles! Then let sit in a strainer while you prepare the rest.
  3. Make pesto: in food processor, first blend the almonds into a flour (or close to it), then add in the rest of pesto ingredients together in food processor and blend until smooth, scraping down the sides when needed.
  4. Mix together the zoodles and pesto.
  5. Serve with marinated mushrooms on top!

 

Filed Under: Dinner, Lunch, Oil Free, Raw, Recipes, Spring, Summer, Uncategorized, Winter Tagged With: kale pesto, marinated mushrooms, raw dinner, raw food, raw vegan, raw vegan dinner, raw vegan meal, spiralized, spiralizer, zoodles, zucchini noodles

Cucumber Cups with Almond Lime Ginger Butter

February 2, 2017 By julia

Simple and flavourful. Perfect for your next canapé party.

Because you throw those all the time, right?

Screen shot 2017-01-25 at 1.47.01 PM

These little cucumber cups are wayyyy too easy to make.

If you need to throw something together quickly and impress some taste buds, look no further.

Screen shot 2017-01-25 at 1.47.38 PM

The crispy, fresh cucumber with the creamy, smooth almond lime ginger butter is a FANTASTIC contrast and a surprise burst of flavour.

The butter is a bit like thai peanut sauce, but has more of a tangy punch.

Crunchy

Creamy

Fresh

Easy

Screen shot 2017-01-25 at 1.47.16 PM

Benefits:

Cucumbers are super hydrating and packed with vitamins and minerals. Eat the green skin people! The anti-inflammatory flavonol, fisetin, plays an important role in brain health. The antioxidants will combat disease, and the B vitamins will help lower stress.

Miso is a fermented food, which means it will do wonders for your gut bacterial health. Miso (and other fermented foods like kombucha, sauerkraut, and kimchi) will help restore the beneficial probiotics in your intestine, which then will improve mood, digestion, absorption, immunity and reduce risk for many diseases.

Carrots as most of us know are very high in beta-carotene which is then converted to Vitamin A in the liver, which will help your vision. It’s also converted into an antioxidant, which combats disease and helps oxidized cells, therefore, slows down aging and helps the skin. So, eat them up!

Screen shot 2017-01-25 at 2.24.38 PM

Cucumber Cups with Almond Lime Ginger Butter

Serves: 6-8

Time: 15 minutes

Ingredients:

  • 2 long english cucumbers
  • 1 large carrot, grated
  • 2 green onions, chopped thinly
  • 1 tbsp sesame seeds

Almond Lime Ginger butter:

  • 2 tbsp tahini
  • 4 tbsp almond butter
  • 1 tbsp + 1 tsp tamari or soy sauce
  • 1 tbsp rice vinegar
  • Juice of 1 lime
  • 1 tbsp maple syrup
  • 1/2 tsp ginger powder

Directions:

  1. Slice cucumber discs 1/2 inch thick. Then spoon out the middle to create a cucumber cup (don’t scoop all the way through).
  2. Make almond lime ginger butter: Blend all ingredients together (mini food processor works best)
  3. Place a dollop of the ‘butter’ into the cucumber cups
  4. Sprinkle each cucumber cup with grated carrot, sesame seeds and green onion.

**Note: The almond lime butter can be made into a sauce by adding water until desired consistency. This will make an amazing ‘Glory Bowl’ dressing!  Alternatively make it into a dip by adding a bit of water and 1/2 of a zucchini !

Filed Under: Appetizers, Dinner, Lunch, Raw, Recipes, Salt Free, Snacks, Spring, Summer, Uncategorized Tagged With: cucumber cups, easy vegan snack, fermented food, gluten free, oil free, potluck vegan, ready in 15, tahini miso, vegan, vegan appetizer, vegan canape, vegan tapas

Sweet Potato Guacamole Bites

January 26, 2017 By julia

Talk about a burst of heaven in your mouth.

Screen shot 2017-01-17 at 10.08.13 AM

Sweet

Savoury

Crunchy

Creamy

These bites have it all.

Screen shot 2017-01-17 at 10.08.05 AM

Not to mention simplicity.

Some of the best creations are just a few delicious and complementary ingredients.

After some easy steps of roasting, mashing, and assembling, you’ll have a vegan appetizer that will impress even the fanciest cook.

Screen shot 2017-01-17 at 10.08.27 AM

The warmth and chewiness of the sweet potato along with the creamy guacamole and crunchy mung beans…let’s just say it’s a party in your mouth.

These are a great start to any shindig.

Screen shot 2017-01-17 at 10.08.35 AM

Benefits:

Mung bean sprouts are high in vitamin K (for healthy bone density), C (immune boosting), and folate (for healthy blood cells). All raw sprouts are total superfoods. Since they have started their growing process, they are an easily digestible, living food with more nutrients per calorie than any other food.

Sweet potatoes have been a staple in the diet of some of the longest living peoples in history (Okinawans). They have more Vitamin A than any other food, they are packed with healthy carbohydrates, antioxidants, and are stars for combatting inflammation and oxidation. Eat em’ up! I always get delicious, organic sweet potatoes from Spud to my door every Tuesday. Man, I love Tuesdays!! Use my code CRVAN-MURJUB for 20$ off your first order.

Avocados are packed with monounsaturated fatty acids. Great for the hair, skin and nails!

Screen shot 2017-01-17 at 10.08.48 AM

Sweet Potato Guacamole Bites

Serves: 6-8

Time: 30 minutes

Ingredients:

  • 2-3 sweet potatoes, sliced in 1/4 inch thick discs
  • pinch of salt and pepper
  • 2 avocados
  • Juice of 1/2 lime
  • 1 garlic clove
  • As many mung bean sprouts (or sprout of choice) as you like

Directions:

  1. Preheat oven to 400 degrees F
  2. Lay out discs on parchment covered baking sheet. Sprinkle with pepper and salt
  3. Bake sweet potato discs for 25 minutes, flipping once
  4. Meanwhile, prepare the guacamole: mash the avocados with garlic and lime juice.
  5. Assemble the artwork. Place sweet potatoes on a plate with a dollop of guac, and a few sprouts.

Filed Under: Appetizers, Dinner, Gluten Free, Lunch, Oil Free, Recipes, Snacks, Spring, Summer, Uncategorized, Winter Tagged With: gluten free appetizer, oil free appetizer, plant-based appetizer, sweet potato bites, sweet potatoes, vegan appetizer, vegan canape, vegan tapa, whole food plant based

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WELCOME

welcome-julia-murray

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
☀️ Vegan Adventure Retreats

Jane = Total inspiration. Thank you for all of you Jane = Total inspiration.
Thank you for all of your love and compassion. ❤️

Repost from 
@jenny.ar.mcqueen @dxetoronto @peaceful.peter
But, first 👀 have you downloaded my Simple WFP But, first 👀 
have you downloaded my Simple WFPB Breakfast Recipe Book?

It’s free. 
Just sign up for my brand new Substack! 🌱✨
Linked in bio. 

3-Ingredient Banana Oat Blender Pancakes (Protein Packed) 🥞

Ingredients:

	•	2–3 ripe bananas
	•	2 cups oats
	•	1½–2 cups plant mylk (any kind works!)

Also… clean Vegan Protein (use code HookedonPlants for a discount). 

Not mandatory, but fluffy-fies those flapjacks:

	•	1 tsp baking powder
	•	1 tsp baking soda
	•	Pinch of salt

✨ Up-level it:

Add a scoop of Vanilla Protein + Greens from Complement and Immunity Blend Mushroom Powder from Stay Wyld (discount links in bio).

For extra flava-flave:

	•	1 tsp cinnamon
	•	1 tsp vanilla

Directions:
	1.	Blitz the oats into flour in a high-speed blender.

	2.	Add the bananas, mylk, and all the extras if you’re feelin’ fancy.

	3.	Blend until smooth, then cook on a lightly oiled pan over medium heat until golden on both sides.

Top with nut butter, berries, or a drizzle of maple syrup 🍁

Tag me if you make these goddamn beauties! 

#veganpancakes #pancakes #easyrecioe #veganbreakfast #easybreakfast #proteinbreakfast
Zak and Tez know how to have a good time. Fueled Zak and Tez know how to have a good time. 
Fueled by @virchewdogs all day everyday (energy up, skin issues down). 
They totally love eachother and it’s ridiculously cute to watch. 

If you want your pup to thrive Virchew is worth a try (& delivered to your door & plant powered & woman-founded). 

👀 Starter Kit is linked in bio!
3 random sprout facts: 🌱 Nutrient bomb: Brocc 3 random sprout facts: 

🌱 Nutrient bomb: Broccoli sprouts can pack 20–50x more cancer fighting sulforaphane than ‘normal’  broccoli 🥦 (that’s the compound linked to cancer prevention and detox support)

🌱 Tiny vitamin factory: Sprouting can increase vitamin C content by up to 600%, making them a natural immunity booster.

🌱 When you sprout a seed, you flip the switch from storage to growth: 💥 nutrients awaken, enzymes multiply, and the plant’s whole energy is unleashed.

Daily superhero checklist: 
Sprouts ✔ Kraut ✔ Greens ✔ Beans ✔ Whole Grains ✔

Keep it whole
Keep it diverse 
Keep it so fresh & so clean you lean mean fighting machine. 

Want to keep the plant-spiration flowing? 

Join me on Substack 🎉 

Just started sharing fresh tips + recipes … more coming your way. 
🎁 
You’ll get my Breakfast Cookbook if you subscribe for free, and Holiday Survival Guide & Cookbook if you subscribe monthly. 

Look out for 1000 Ways to get Hooked on Plants Hacks over there 👌 

Link in bio 🔗 

Let me know if you need help sprouting !! 

It’s so easy, and nutritious, it’s ridiculous. 

#sprouts #sprouting #wholefoods #vegantips #plantbasedtips
Danielle (this insanely inspiring teacher/vegan ch Danielle (this insanely inspiring teacher/vegan chef/nutritionist/retreat guru/mama and more) is bringing a few of us together for an awesome summit! 

I’m excited to be a part of @pachavega 
 Food as the Foundation of Holistic Healing Summit 🎉 ….endless practical tips & recipes coming your way to help you enjoy the Holidays to the maximum.

🎁 Sign up by tomorrow and you’ll get instant access to our bonus talk coming out Thursday, along with a free copy of The Chill Vegan Holiday Survival Guide & Cookbook 🎉 

—packed with vegan recipes, tips, and mindset shifts to carry you through the festivities with ease.

📅 The full summit goes live: Saturday, October 4th
🕘 9–11 a.m. PST 
💻 Free to join

Message ‘CHILL’ for the sign up link.
It starts with 3 steps: 1) ditch the processed. 2 It starts with 3 steps:

1) ditch the processed.
2) ditch animal products.
3) add in as many whole plant foods as you can and want.

It’s about abundance. 
Not deprivation.

It’s about progress.
Not perfection.

The more whole foods you add it, the easier it is to crowd out the processed. 

Keep it diverse.
Your gut will thank you. 

What do you struggle with the most when it comes to nutrition/eating?

Confusion? Time? Cost? Don’t like to cook? Getting enough protein? Do tell…

#Nutrition #veganfood #plantpower #plantbasedfood
Randomness in life. Diversity on the plate. And ye Randomness in life. Diversity on the plate. And yes—dance breaks. All equally essential.

The more your plate looks like a rainbow, the better. 🌈

What’s the last random plant you ate?

Every time you bring a new fruit, veggie, grain, legume, tuber, seed, or nut to the table, your microbes throw a little party.

Keep it fresh, keep it varied, throw a plant party for your biome—and let those microbes flourish & help you thrive.

#microbiome #plantbased #plantparty #veganfood #nutrition
Eat yo’ greens 🥬 the easy way: scoop, stir, d Eat yo’ greens 🥬 the easy way: scoop, stir, done.

✨ Just 5 power players makes it potent :
🥦 Broccoli sprouts = sulforaphane cancer fighting superstar
🌱 Barley grass = chlorophyll-rich, alkalizing + immunity booster 
🌊 Spirulina = max protein + B vitamins
🌿 Moringa = antioxidants + minerals
🥬 Spinach = fibre + iron

So potent because it’s only the good stuff and lots of each → no fillers, just max nutrition.

Add it to anything: smoothies, oats, coffee, pancakes, nut butter, even plain water.

👉 What would you throw it into?

I get mine at lovecomplement.com 

👉 code Hookedonplants = 10% off 🌱

Biodegradable bags + 3rd-party tested + every purchase plants trees ✅

Been using Complement for 6(!) years and my daily doses are:
⭐️ Essential (never skip a day)
⭐️ Omega-3s (microalgae)
⭐️ Gut Nurture (prebiotics + postbiotics)
⭐️ Clean Protein (the cleanest you’ll find)
⭐️ Creatine (strength + hormones + brain + bone health)
⭐️Daily Greens pow

Easy extra mega nutrients made easy = my jam.
You? 

#dailygreens #greenspowder #eatyourgreens 

@andeehelleman behind the lens 💕
📌 Save this for dinner later: Miso Dressing wit 📌 Save this for dinner later:
Miso Dressing with Benefits + Tamari Maple Tofu recipes below ⬇️

Plants have all the protein you need.

This plate not only has 40g of protein, but also comes with 20g of fibre, a whole lot of micronutrients and antioxidants, no cholesterol or saturated fat, and all from 🌱 

Plant party 🎉 

Protein-packed, whole food, plate of goodness ⤵️

🌱 Red lentils & quinoa with Miso Dressing with Benefits (recipe below)
🌱 Tamari Maple Dijon baked tofu (recipe below)
🌱 BBQ’d zucchini & mushrooms
🌱 Mega salad with almond feta
🌱 1 tsp sesame seeds
🌱 Sriracha drizzle

🥗 Miso Dressing with Benefits

✔️ 2 tbsp miso paste
✔️ ¼ cup nutritional yeast
✔️ 1 tbsp Bragg’s liquid aminos
✔️ 1 tbsp Dijon mustard
✔️ 1 can white beans
✔️ Juice of 1 lemon
✔️ 1 tsp maple syrup
✔️ ¼ cup pickle juice
✔️ 1 garlic clove
✔️ 2 tbsp Complement Protein
✔️ 1 tbsp Stay Wyld mushroom powder

⸻

🍽 Tamari Maple Dijon Baked Tofu

✔️ 1 block firm tofu, pressed & cubed
✔️ ¼ cup Dijon mustard
✔️ 1 tbsp maple syrup
✔️ ¼ cup tamari
✔️ 1 tsp garlic powder
✔️ 1 tbsp cornstarch (for crispier cubes)

👉 Whisk Dijon, maple syrup, tamari & garlic. Toss tofu in the sauce (marinate if you have time, or coat quickly if not). Sprinkle in cornstarch and toss again. Spread on a lined baking sheet and bake at 375°F (190°C) for 20 minutes, flipping halfway, until golden.

PS: Use hookedonplants for a discount at @staywyldorganics + @complement 🌱

#VeganProtein #PlantPowered #ProteinPacked #VeganDinner #PlantBasedRecipes #WholeFoodVegan #VeganStrength #VeganForTheWin #ProteinFromPlants #HealthyVeganEats #FuelledByPlants #PlantBasedProtein #VeganNutrition
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