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Vanilla Date Almond Milk | Milk Yer Nuts

May 30, 2019 By julia

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

Filed Under: Breakfast, Dessert, Gluten Free, Oil Free, Raw, Recipes, Salt Free, Snacks, Uncategorized, Veganism Tagged With: almond milk, almonds, dairy-free, for the animals, gluten free, homemade almond milk, homemade milk, lactose free, vanilla date milk, vegan milk

Bangin’ Barley Black Bean Burgers + Cheezy Sunflower Sauce

May 23, 2019 By julia

Hand-held food season is upon us and you need a burger fix… in the way of these meaty vegan burgers.

I feel ya.

With these BBBBB’s the flavours are tasty, the texture is meaty, and the creation is simple.

Slap on some vegan cheese for the last few minutes of cookin’ (I find the meltier ones are VioLife, Sheese Cheese, Chao or Gusta Americano all found at Vegan Supply), and you’re well on your way to burger town.

These work best on the frying pan with a smidgin’ of avo oil. They also survive on the barby – just make sure you oil up the grill before you throw them on.

What are you waiting for? Call up some buds, bring home some vegan buns and cook up some bangin’ burgs!

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

Filed Under: Dinner, Lunch, Recipes, Sauces/Dressings, Summer, Uncategorized Tagged With: bean burger, black bean barley burger, burger night, hooked on plants, plant-based burger, seed sauce, vegan burger

Vegan Dogs: Good Idea? Top 6 Questions Answered by a Vet

May 16, 2019 By julia

Veterinarian, Jennifer Adolphe, answers the top 6 questions I get about a vegan diet for dogs.

We all love our dogs, they’re a part of our families. Of course, we want to make sure we’re fuelling them with the best nutrition possible.

Our last dog, Derby, lived a great life up to 15 years old on a raw, meat-based diet. We adopted Zak in 2018, and naturally, when we made the decision to transition him to a vegan diet, I needed to make sure we were making the right decision…not only for us and our values, but most importantly for him and his longevity, nutrition, quality of life and energy!

Well, research points out that dogs are actually omnivores (like us), and can get all the necessary nutrients they need from plants to thrive. This is great news for plant lovin’ parents who would rather not put more demand and dollars into the animal agriculture industries.

3 reasons to feed dogs a vegan diet:

  1. Minimize the demand for slaughtering more animals just to feed the animals we love
  2. Minimize the impact on the environment and it’s resources (one study estimated that U.S. cats and dogs eat 25 percent of all animal-derived calories in the country, rank fifth in global meat-consumption, and could release as much as 64 tons of greenhouse gasses)
  3. Reduce allergic reactions your dog may have to animal products (the top 2 allergens dogs have are from red meat and dairy)
  4. Dogs can thrive on a vegan diet, like 27 year old Bramble and these 100 happy pups!

Let’s hear all about it from a Vet!

Top 6 Vegan Dog

Questions Answered by a Vet:

  1. Is it safe for dogs to be on a vegan diet? Can they thrive on a vegan diet? 

A vegan diet can be entirely safe for adult dogs, and it can be a great option for their humans and the environment as well. And yes, they can definitely thrive!

It’s a common misconception that dogs need to eat meat to get the protein they require. It’s fully possible for them to get their required protein from plant sources, as long as the recipe you are feeding is properly balanced. By providing the right mix of plant-based protein sources, it’s possible to formulate a complete and balanced vegan diet for dogs that provides sufficient levels of protein and all the essential amino acids.

Some dogs also have sensitivities to certain animal protein sources and can suffer from adverse reactions that may include itchy skin, sneezing, constant licking and a variety of other symptoms. In these instances, switching to a vegan diet can be a great option.

I do want to highlight that a vegan diet is only suitable for adult dogs. For puppies under one year, it is not recommended. This is because there are some nutrients that cannot be easily obtained from plant sources, which are essential to meet a growing puppy’s nutrient requirements.

2) What are the main nutrients or vitamins that we need to make sure we’re getting our pups if they’re on a vegan diet?

Plant proteins are often lower in one or more essential amino acid (limiting amino acid), when compared to animal sources, but this can easily be accounted for by eating complementary plant protein sources. For example, oats and peas have different amino acid profiles that together provide all of the essential amino acids.

Taurine is a particularly important amino acid for dogs. It plays a key role in retinal function, cardiac function, reproduction and growth. Dogs can make taurine from the amino acids cysteine and methionine, if they are provided in sufficient amounts. Therefore, it is important to balance the levels of methionine, cysteine, and taurine when formulating a vegan diet. Fortunately, these amino acids are readily available as supplements produced from non-animal sources, so they are fully compatible with a vegan diet.

There are also some important vitamins that need to be part of your dog’s vegan diet. The below vitamins are more commonly found in animal ingredients, but are all available from non-animal sources.

  • Vitamin A plays a key role in maintaining healthy skin, eyes and the immune system.  
  • Vitamins D is important for keeping bones and teeth healthy, as well as supporting the function of muscles, nerves and the immune system. 
  • Vitamin B12 is important for normal blood cell and nerve function. 

3) What is the best protein to base their vegan diet on, and what percentage of protein/fat/carbs is best for dogs? 

There is no “one size fits all” rule for what percentage of macronutrients is best, because the answer is different depending on breed, life stage, and activity level. Historically dog food has been around 22-26% protein. This level is more than adequate to supply essential amino acids for most dogs. There are a few cases where higher protein levels are needed, such as for performance animals or critically ill patients. Conversely, decreased levels of protein may be necessary for specific heath issues. It is important to remember that what is not utilized for tissue maintenance or energy production will be stored as fat and the products of protein metabolism will be excreted in the urine. Fat is the most energy dense nutrient, so for animals that need to shed a few pounds, a lower fat diet may be needed. Carbohydrates are an excellent, readily available energy source. In fact, some tissues in the body, including the brain, require carbohydrates for energy.

4) What recommendations do you have for transitioning dogs to a vegan diet?

Like any food transition, it’s important to do it gradually so that your dog’s body and immune system has time to adjust to the change. It should be at least 10 days, but can also take longer depending on your dog’s preferences and sensitivities.  Some pets can experience digestive upset during this time, so if they experience any vomiting or diarrhea, it means you need to slow down the transition by reducing the amount of new food at their next feeding.

Here is an approximate guide to help with the transition plan, but it’s very important to be observant and watch for signs your dog might need more time:

  • Day 1 & 2: Feed 80% of their old food with 20% of the new food
  • Day 3 & 4: Feed 60% of their old food with 40% of the new food
  • Day 5 & 6: Feed 40% of their old food with 60% of the new food
  • Day 7, 8 & 9: Feed 20% of their old food with 80% of the new food
  • Day 10 & Forever: Feed 100% new food

5) Aren’t dogs ‘meant’ to eat meat?

It’s a common misconception that dogs are carnivores like cats, but they are actually omnivores. This means that it is is entirely possible for adult dogs to live a happy and healthy life without consuming animal-based foods.

When people think of protein they typically think of meat, but there are many plant protein sources as well – including grains, seeds and pulses. It is the essential amino acids found in protein, rather than the protein itself, that is required by dogs. Protein and essential amino acid requirements can be met by animal sources, complementary plant sources, or a combination of both animal and plant sources. Complete and balanced vegan dog foods, must contain all of the essential nutrients, including amino acids, in the amounts dogs require.

A study that examined the safety of a diet without animal proteins for dogs. It found that Siberian husky sled dogs fed a meat-free diet for 16 weeks, including 10 weeks of competitive racing, had normal blood values and were in excellent physical condition upon veterinary examination.[1]

Thanks to veterinarian Jennifer Adolphe for clearing all of these points up!

~ Dr. Jennifer Adolphe graduated with her PhD in companion animal nutrition from the Western College of Veterinary Medicine at the University of Saskatchewan. Her PhD research examined the effects of carbohydrates on metabolic and cardiovascular health in lean and obese dogs. Dr. Adolphe is the recipient of over 20 awards and scholarships for her academic work and has numerous peer-reviewed publications. Her work in the pet food industry has focused on product development and ingredient procurement.

Head here for vegan dog stories!

Would you try a vegan diet for your pup?

Zak and Tez’s Favorite:

  • Virchew. A powder that you mix water with, women-owned out of Vancouver BC, supported by veterinarians.

[1] Brown WY, Vanselow BA, Redman AJ, et al. An experimental meat-free diet maintained haematological characteristics in sprint-racing sled dogs. Br J Nutr 2009;102:1318-1323.

More studies (via Vecado Dogs 101):

Study by Semp (2014)– no significant differences were evident in any of the tested parameters, compared to the dogs fed a conventional diet. Lower levels of iron and vitamin B12 in vegan dogs were not observed.

Study by Brown et al. (2009) – It is difficult to envision any companion animals placed under greater physical demands than sprint-racing Siberian Huskies. During sprint races, these dogs run fast through snow, while hauling sleds, for much of the 30-mile race duration; half of the dogs were fed with plant-based diets, while the other half with meat-based diets. All dogs were assessed as being in excellent physical condition.

Study by PETA (1994) – over 80% of dogs maintained on vegan or vegetarian diets for 50% to 100% of their lifetimes were reported as being in good to excellent health (the remaining 20% of dogs had the same health problems as those commonly reported within the normal domesticated dog population).

Veterinatians that support plant-based diets for dogs

Canada

  • Dr. Sarah Dodd
  • Dr. Rob Spooner
  • Dr. Kathy Kramer
  • Dr. Shulamit Krakauer
  • Dr. Radica Raj
  • Dr. Manju Arora
  • Dr. Gavin Myers

USA

  • Dr. Armati May
  • Dr. Pitcairn
  • Dr. Wagner

Here are some more articles to check out:

Vegan Society

Plenteous Veg

Bite Sized Vegan

Vege Pets

Vegan Information

Filed Under: Uncategorized, Vegan Dogs, Veganism Tagged With: dog food, gather endless valley, pet nutrition, plant based nutrition, v dog, veg dogs, vegan dog

The Easiest Blueberry Crisp | Vegan + Gluten Free

May 10, 2019 By julia

This really is the EASIEST Blueberry Crisp. That’s all I gotta say.

Actually, there’s more.

It’s really delicious

It packs lots of nutrients

It’s the perfect light dessert for a special occasion (enter: Mother’s Day).

 

At just 11 ingredients (a few of those being spices), this epic dessert will take you 10 minutes to prep, and no time to devour.

If you’re looking for a way to spread the love to your fave gal this Mother’s Day, HERE IT IS.

Top it off with super healthy, creamy banana ice cream!

I could eat this for breakfast. Let’s change that to I will… and you should too.

Ok, signing off, Happy Mother’s Day to all of you amazing Mama’s out there!!


The Easiest Blueberry Crisp | Vegan
 
Save Print
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
A light dessert for a special day. Simple, delicious and ready in 45!
Author: Jules
Recipe type: dessert
Serves: 5
Ingredients

  • Filling:
  • 3 cups blueberries (frozen)
  • 2 tbsp fresh orange juice
  • ½ tsp orange zest
  • 1 tbsp maple syrup
  • 2 tbsp arrowroot powder (sub flour or cornstarch)
  • 1 tsp cinnamon

  • Topping:
  • 2 cups gluten free oats
  • 1 cup coconut ribbons or shreds
  • ½ tsp salt
  • ½ cup coconut sugar
  • 3 tbsp coconut oil

  • Banana Ice Cream:
  • 4-5 frozen bananas
Instructions
  1. Pre-heat oven to 375°F.
  2. Blend half the coconut (1/2 cup), half the oats (1 cup), coconut sugar and salt until a flour texture forms.
  3. Pour into a bowl. Mix in the rest of the oats, the coconut, and the coconut oil.
  4. Pick out your favourite 9 inch (in diameter) pie plate and mix all filling ingredients together.
  5. Pour the topping over top and spread out to the edges.
  6. Bake for 30-35 minutes
  7. Let cool 10 minutes while you make you banana ice cream
  8. For banana ice cream, put the frozen bananas in your food processor and let sit for 5 minutes to thaw a bit! Then blend until cream-ified.
  9. Head here for different 'nana ice cream flavour ideas
  10. Serve it up!
3.5.3226

Tag me if you make this! (@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

 

Filed Under: Breakfast, Dessert, Gluten Free, Holidays, Recipes, Spring, Summer, Uncategorized Tagged With: berry crisp, blueberry crisp, crisp, crumble, easiest blueberry crisp, easy dessert, gluten free dessert, hooked on plants, light dessert, Mother's Day Dessert, spring dessert, vegan dessert

Vegan Pulled NO-Pork Nachos

April 30, 2019 By julia

A plate of comfort-food deliciousness in the form of Vegan Pulled NO-Pork Nachos!

There’s a plethora of options for cheese in this nacho-libré momento… more proof that leaning towards vegan eating is actually an abundant move, not a restrictive one.

The more you explore the different options for your nostalgically yummy dishes, the wider your foodie mind will be opened!

Instead of dairy mozzarella, you can either choose from a ton of different vegan mozz alternatives (check out Vegan Supply and order online internationally), or make yourself one of these whole food cheeses: Cashew Cheese, Carrot Potato Cheese Sauce, Mind Blowing Multi-Purpose Cheese Sauce (nut-free), or even this Lentil Cheese Sauce.

There are so many different ways to cheese up your nachos!

And let’s not forget about jackfruit and the miracle that it is. If you’remissing that pulled texture of pork, jackfruit is your answer. Upton’s Naturals makes a great BBQ jackfruit, or the Jackfruit Company. Otherwise, buy it plain and sauté with some flava flave (as seen below).

No need to support the demand for this in this pulled pork situation.

Enjoy!

You nacho lover, you.


Vegan Pulled Pork Nachos | As simple as it gets
 
Save Print
Prep time
5 mins
Cook time
12 mins
Total time
17 mins
 
A big plate o' nachos to share with your buds! This jackfruit pulled pork brings the 'meatiness' to this vegan fun time. Make it easy by using store bought vegan cheese, or go for it and make your own like this nacho cheese sauce or
Author: Jules
Recipe type: nachos, party food
Serves: 4
Ingredients
  • 1 package of pre-marinated BBQ jackfruit(or, use plain and sauté it for 5 minutes with 2 tbsp tamari, 1 tbsp ketchup, 1 tsp molasses, 1 tsp garlic powder)
  • 1 package of vegan mozzarella, shredded (we used Daiya's new mozzarella shreds, but you could also use this Alfredo Sauce!)
  • OR make your own Nacho Cheese Sauce or this Carrot Potato Cheese Sauce, or this Multi-Purpose nut-free Cheese Sauce, or this Cashew Cheese Sauce
  • 2 green onions, chopped
  • 10 kalamata olives, sliced
  • Organic Corn Tortilla chips
  • Salsa, 1 cup
  • 2 Avocados
  • Juice of ½ lime
  • 1 clove garlic, minced
  • ⅛ of a red onion, diced
  • S + P
Instructions
  1. Pre-heat oven to 250F
  2. If your jackfruit is plain, follow the above ingredients and sauté jackfruit
  3. Spread a layer of chips, top with a generous sprinkle of cheese, a few onions, olives and pieces of jackfruit.
  4. Do it again! It's all about the layering.
  5. Once the top layer is done, and topped off with cheese, bake for 10 minutes.
  6. Then broil for 2 minutes on low.
  7. Meanwhile, make your guacamole: Smash avocado with lime juice, garlic, red onion and salt n' pepper to taste.
  8. Serve it up with salsa and guac on the side.
3.5.3226

Tag me if you make this! (@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

Filed Under: Appetizers, Dinner, Lunch, Uncategorized Tagged With: all the cheese, carrot cheese, cashew cheese, cheezy nachos, hooked on plants, lentil cheese, nachos, pulled jackfruit nachos, pulled no-pork nachos, vegan cheese, vegan jackfruit nachos, vegan nachos, vegan pork

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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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