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Sweet Potato Toasts | Easy GF Snack

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Toast.

But it’s potato.

But it’s toast.

But ahhhh, sweet potato toasts! When I first saw this, I thought…GENIUS.

Alllllmost as genius as when Einstein said:

“Nothing will benefit health or increase chances of survival on earth as the evolution to a vegetarian diet.”

Or this:

“Our task must be to free ourselves by widening our circle of compassion”

Anyways, sometimes it’s the simplest combination of action, taste and texture that creates the best experience.

Action: Toast

Taste: Savoury sweetness.

Texture: Chewy tastiness.

These little pieces of art are perfect for summer. You don’t have to touch your oven to enjoy your taters. And, if you’re like me, sweet potato is a must for every season.

Get creative with your toppings (perfect for the kidlets to join in on).

Go sweet … cover it in berries.

Go savoury … smother it with avo & nooch.

Go tangy … sprinkle it with sauerkraut.

Go spicy … sriracha!

What ever you do….take a picture and tag me on Instagram so I can see your beautiful creations ( @hookedonplants ). Channel your inner childhood summer camp arts & crafts hour and get crafty!

Who ever said to not play with your food…must have not enjoyed eating it. Some of the best food is the food you put the time into making pretty. You enjoy every. single. chomp.

Benefits:

Sweet Potato is the staple of some of the longest living humans on this earth! The Okinawans base their plant-based diet around the sweet potato and their area is one of the most populated areas with centenarians around. Sweet potatoes are packed with fibre, vitamins, antioxidants, minerals and ready for your body to utilize and thrive off of. Don’t be afraid of carbs when they come in their whole, unrefined form.

Sweet Potato Toasts
 
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A fun and nutritious snack that you can get creative with!
Author:
Recipe type: snack, lunch
Serves: 2
Ingredients
  • 1 sweet potato, sliced in ¼ inch discs
  • Choice of toppings:
  • Peanut or almond butter
  • Berries & bananas
  • Avocado
  • Nutritional yeast
  • Sauerkraut
  • Basil
  • Sprouts
  • Hemp seeds
  • Chia seeds
  • Fresh herbs
Instructions
  1. Toast your sweet potato 2-4 times depending on the heat your toaster or toaster oven brings! When it’s browning, you’re ready to go to the next step
  2. Top it! Like I said, get creative and make art 🙂

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This week’s email was all about antioxidants, anti aging, and lifestyle over diet.

Caramelized Onion Sage Cream BBQ Pasta

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Lucky for you, you’ve found yourself on a page with the secret to my new favourite sauce…all mixed up with the pasta that tells me ‘summer is on, baby’! This creamy vegan pasta could easily become a staple for those summery patio days.

Serve it up family style. Picture this… an outdoor picnic with a big bowl o’ pasta, a salad bowl packed with greens drizzled with this flavourful oil-free dressing, and a bowl of smokey vegan parm…now all that’s missing is funky tunes and fruity popsicles.

Caramelized onions give anything a deeper, sultry taste. Double or triple the caramelized onions I call for in this recipe, just so your fridge can be a good friend by having it on hand for your next savoury meal.

The BBQ’d veggies give this pasta a smokey flavour, and keep the house a little cooler than the oven would on a hot summery day.

And fresh sage… the ingredient that makes any dish seem more professional that it really is. Take a simple meal, sage it up, and voila: Top Chef material. Sage is so easy to grow outside or on a window sill (unlike basil, which somehow likes to wither away anytime I try to give it a good life…)

Benefits:

  • Zucchini has a good dose of antioxidants to help prevent disease, vitamin C to boost your immunity and potassium to help balance electrolytes and blood pressure.
  • Sage is commonly used for digestive issues, like bloating, gas, diarrhea and stomach pain. Plus, it’s fantastic for depression, memory loss and the prevention of Alzheimers
  • Onions contain sulfur, which is needed for the synthesis of the antioxidant glutathione, plus it helps strengthen hair and nails.

Caramelized Onion Sage Cream BBQ Pasta
 
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A simple dinner packed with nutrients. A go-to weeknight scramble recipe. Make lots of it, because the leftovers taste better by the day!
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Recipe type: pasta, dinner, bbq
Serves: 3-4
Ingredients
  • 1 package of brown rice pasta (or any other pasta with just 2 ingredients...like quinoa + water)
  • 3-4 sweet onions, de-skinned, halved, then sliced in ⅛ inch pieces
  • 5 cloves garlic, minced
  • 2 zucchinis, halved lengthwise
  • 2 red peppers, de-stemmed, halved lengthwise
  • 3 portobello mushrooms (crimini or white work, too)
  • 1 tbsp coconut oil
  • Salt + Pepper
  • Vegan sausage of choice (I used Gusta)

  • Sage Cream Sauce:
  • ½ cup cashews, pre-soaked overnight or for 10 minutes in hot water
  • ½ cup fresh sage
  • 2 tbsp miso paste
  • ¾ cup caramelized onions, with a few tablespoons of the liquid
Instructions
  1. Caramelize onions: heat large pot to medium, then add onions. Let brown a few minutes, then add ¼ cup water. Turn down the heat, add the garlic and let simmer for 30 minutes, lid on. Stir every 10 minutes or so to make sure they're not burning. If they're sticking just add a bit more water.
  2. Heat the BBQ to 400°F.
  3. Prep the veggies by adding the coconut oil to your hands and massaging the oil all over each piece of veg and place on the grill. Twist some salt and pepper on them, and let cook for 10 minutes.
  4. Meanwhile, bring a pot of water to a boil. Once boiling, add a dash of salt and pour in the pasta. Cook according to time on the package.
  5. Flip the BBQ'd veggies, and salt + pepper the other side. Let cook another 10 minutes.
  6. Throw the sausages on the BBQ. Cook for 8 minutes, rotating every couple of minutes.
  7. Strain the pasta and pour the pasta back into the pot.
  8. Make the sauce: add all sauce ingredients to your blender, and blend until smooth.

 

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This week was all about manipulating your genetics with diet!

NYC Vegan Dining Guide | What I Ate in New York City

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The Big Apple! Vegan cafes, restaurants, grocery stores and shops are hard to miss in NYC… I tried to hit them all, but obviously I’ll just have to go back over and over again! I hope this NYC vegan dining guide will help you make the most of your eating adventure while you’re in this incredible city.

A couple small town girls ripping around the city

The purpose behind my NYC trip was to become a Vegan Lifestyle Coach and Educator through Main Street Vegan Academy. Mission accomplished, I came home with a new certification and beautiful piece of paper, but more importantly an incredible fire burning inside of me for this plant-based revolution. The 5 days was full of vegan restaurants, plant-based doctor presentations, vegan chef demos and the creation of a passionate community who fuelled off of each other’s good energy!

Thanks to the inspiring Victoria Moran for creating such an amazing week.

I was welcomed to NY by Dan and Keziah with some delish vegan pasta, and after the 5 day course, a glorious friend made the trek down and we explored more arts, culture, food and views.

Urban Vegan Kitchen Brunchin’

Some inspirational peeps who’ve sparked my vegan fire over the last week:

Vegan Mos (influencers Michael and Ethan of NYC Vegan)

Martin Rowe (Brighter Green – ALL about the environment)

JL Fields (podcaster + culinary coach)

Dr. Milton Mills (as seen on What the Health)

The Discerning Brute (Brave Gentle Man vegan fashion brand owner)

Mariann Sullivan (Our Hen House- Animal law pro)

Tatiana Ferero Puerto (lifestyle coaching)

Robert Ostfeld, MD. (Forks over Knives, Cardiologist)

Marty Davey Dietician

Fran Costigan (Vegan Chocolate guru)

For a behind the scenes look of my week in New York, check out my saved instagram story at @hookedonplants

Main Street Vegan graduates

On to the guide.

I made it to most of these, but added some that I couldn’t fit in…this trip. Until next time NYC!

RESTAURANTS

Beyond Sushi

What: 100% Plant-based sushi take-out with 5 spots in Manhattan

Known For: Chef Guy’s (a Hell’s Kitchen chef) incredible whole food flavour creations with rolls, soups, dumpling and salads

Social: @beyondsushinyc

Personal note: One of our dinners at Victoria’s Main Street Vegan Academy was catered from these guys. The sushi came with a variety of amazing sauces, and a delish seaweed side salad.

Champs Diner

What: Classic diner! For breakfast, brunch, lunch and dinner!

Known For: Mozzerella Sticks, Hangover Hippie dish, S’mores Sundae, Tempeh Wings and Tater Tots

Addy: 197 Meserole Street, Brooklyn

Social: @champsdiner

Personal note: If you’re worried about being deprived of your favourite foods by going vegan, just eat at this place and you’ll be blown away. Serious comfort food. I had the waffle with fresh berries, and tried some of the hangover hippie tofu scramble …YUM. Ohhh and those tots. So crisp and delish. 

‘Crawfish’ @ Seasoned Vegan

Raw Walnut Nori Roll @ Seasoned Vegan

‘Gravy smothered chicken’ + Mac & Cheese


Seasoned Vegan

What: Vegan Louisiana soul food in the heart of Harlem

Known For: Their crawfish, hot cakes, + mac & cheese

Addy:  55 St Nicholas Ave

Social: @seasonedvegan

Personal note: I tried their raw walnut sushi (so good), and shared some hot cakes with vegan butter (amazing), and had to try bites of their famous crawfish, gravy-smothered chicken and the deeply delicious mac + cheese! The restaurant was bustling with a constant stream of hungry New Yorkers, and yup …. Mind = blown.

Ayurveda Cafe

What: Ayurveda is all about that balance, and quite literally the ‘knowledge’ (veda) ‘of life’ (ayur). It goes back over 5000 years of traditional holistic system of well-being from india. By including all 6 tastes (sour, sweet, bitter, astringent, pungent, salty) it’s incredibly satisfying and rejuvenating. Here you can take the decision making out of the equation because the set menu changes daily (fun). Tapa’s style!

Known For: They’re balanced meals and a new menu daily. Ordering seconds for free is encouraged:) Just ask for it.

Addy: 706 Amsterdam Ave

Social: @ayurvedacafe

Personal note: I loved this place. It’s super casual and welcoming and so fun to have mini dishes of a variety of food that you know is balanced with healing herbs and spices. Cauliflower carrot curry, brown rice, spicy lentils. The naan was the only gluten-containing part of the lunch.

Zoma Ethiopian

What: Ethiopian in NYC! It’s not a completely vegan restaurant, but has a handful of delicious vegan options.

Known For: Their teff sourdough bread is somethin’ else (stretchy and yum, perfect for dipping), and the veg dishes are raved about.

Addy: 113th and Frederick Douglass  

Social: @zomanyc1

Personal note:  I love dipping, so this was right up my alley. No utensils needed, just tear the bread and dip away. Order a few different veg options and get those taste buds in a higher state! The 3 of us shared the 4 veg dish sampler of Shiro Wett (chickpea/lentil/roasted peas), Gomen (collard greens simmered in veggie broth, onion + garlic), Atakakilt Wett (carrot, potato, cabbage, onion tomato dish), and Misir Wett (spicy red lentils).

Raw Platter @ Caravan of Dreams

Caravan of Dreams

What: An incredible vegan cafe with a 1970’s, low-key, hippie vibe with a massive menu full of options from raw, to macrobiotic, to comfort food. Walking into this place feels like you’re walking into a dream land. Founded in 1991, by Angel, it’s considered to be one of  NYC’s leading vegan restaurants combining, food, culture, entertainment and healthy vibes.

Known For: There’s something for everyone! Their elixir drinks are packed to the brim with crazy superfoods.

Addy: 405 East 6th Street, East Village

Raw Sushi @ Caravan of Dreams

Social: @caravanofdreams405

Personal note: One of my favourites. I had the raw food platter, and it was the most colourful dish I’ve seen with beet carpaccio, raw lasagne, strawberry cashew bites, raw meat balls, house made sauerkraut and mango somethin! So flavourful, bright and energizing. I started the experience off with their ‘Good Mood Tonic’ with ashawagandha, skullcap flower, macuna prurient, shilajit, cordiceps, St.John’s wort flower, prickly ash bark, lucuma, cacao, mesquite, chug and mulberries (I know… amazing right?!).

Nori Crusted Tofu + Asian veggies with Black rice @ Candle Cafe West

Candle Café West

What: 1 of the 3 Candle Restaurants. These creative restaurants have something for everyone and are known for their celeb guest sightings. Candle Cafe West is a more casual sister restaurant to the fancy-vibe, well known Candle 79 restaurant. It’s 100% organic, kosher and vegan with a full bar!

Known For: Seitan chimichurri appy, avocado tomato tartare and their artichoke heart happy.

Addy: 2427 Broadway, Upper West Side

Raw Lasagne @ Candle Cafe West

Avocado Tomato TarTare @ Candle Cafe West

Social: @candlecafewest

Personal note:  It was tough to decide, but I chose to share the avocado tomato tartare + cheesy seitan nachos to start, and topped it off with the Nori Crusted Tofu main dish with black rice, asian veggies and sake-miso sauce. It felt like I was ordered the catch o’ the day! Incredibly satisfying and flavourful. Candle restaurants are on the pricier side, but a nice experience with super creative veg dishes! Total worth it.

Tandoor bread + 3 dips @ Nix

Nix

What: A vegetarian restaurant (still serves egg and cheese), with a ton of creative vegan dishes.

Known For: The creativity with their veggie dishes (roasted sunchokes + wok-fried cactus). People come for their Tandoor bread and smoky caramelized onion eggplant dip.

Addy: 72 University Pl

Cauliflower Buffalo Wings @ Nix

Social: @nixny

Personal note: Love this place. Beauty aesthetic with white brick walls, green plants and patterned seats. Mandy and I shared the Cauliflower Tempura Wings (great crunch), Tandoor Bread and 3 dips (avocado mint, eggplant, and hummus) that I could have easily eaten for eternity, plus the miso soup with pickled veggies…and rosé of course, being our last meal in the Big Apple.

Chickpea Fries + Duxelle Mushroom Pizza @ Peace Food Cafe

Peacefood Cafe

What: Super cute, sit-down, 100% vegan cafe with an extensive menu and baked goods.

Known For: Their 2 bite brownies (VegNews winning dessert), cookie sandwiches, their chickpea fries, and layered sweet potato, cashew quiche!

Addy: 460 Amsterdam Ave

Social: @peacefoodnyc

Layered Kale Cashew Sweet Potato Quiche @ Peacefood Cafe

Personal note: After renting bikes and doing a big loop around Manhattan in the sunshine, we found our way to this gem. We shared the chickpea fries, and they were all they were worked up to be (must try!!!). We also enjoyed the rainbow-layered Sweet Potato, Cashew Kale Quiche which was up there for the best dish of the trip. So gorgeous and packed with beautiful colour.  Plus…. the Mushroom Duxelle pizza with a base of roasted sweet potatoes, onion and beans, all topped off with zucchini and red peppers. NOM.

On our way out the door, the torrential down pour moved in, and we were forced to stay in the cafe for a house-made Cashew Milk Latté, their famous 2 bite brownies and the Grasshopper Cookie Sandwich with mint filling, and the Chocolate Chip cookie sandwiches with chocolate cream. Everything happens for a reason right?:)

Urban Vegan Kitchen

What: Hip vegan restaurant with a DJ booth, full bar and comfort-style breaki, lunch and dins. The menu was created by @mississippivegan and owner, @bigapplevegan ! She’s the same owner of Blossom and Blossom Du Jour (vegan fast food with 4 spots in NYC)

Known For: Their Chick-Un & Waffles made from southern fried seitan with maple mustard aioli.

Addy: 41 Charmine Street

Social: @urbanvegankitchen

Funky vibes of Urban Vegan Kitchen

Personal note: So good, I had to go here twice. Walking into this space immediately made me feel excited for the food. Photos of animals everywhere with hidden words on the brick walls, with a bright graffiti-covered wall behind the DJ booth and a downstairs perfect for groups. Dinner for me started with the Jackfruit Quesadilla with numu mozzarella, grilled peppers and vegan sour cream, followed by the Urban Macro Bowl with garlic mustard marinated tempeh, sautéed kale, herbed quinoa, arugula, roasted carrots, and beautiful creamy cashew beet dressing. It did not disappoint!

We had to come back from brunch that brought on the Seitan Buffalo Wings to start (why not), the Tofu Scramble with maple mushroom bacon (oh my) for me, and the BLT for Mandy. Seriously savoury deliciousness.

Oyster Mushroom Escargot @ Delice & Serrasin

Delice & Serrasin:

What: French Vegan Food! The cutest little restaurant you’ll ever see. Seats only 22, so reservations are a good idea. It feels like you’re taking a trip to France in the middle of NY, but vegan.

Known For: Their incredible french dishes! HOW do they do it?

Addy: 20 Christopher Street

Social: @delicesarrasin

Personal note: My Mom used to make the most amazing Coq Au Vin (after living in Europe for 7 years in her Freestyle competitor days, she picked up on the local cuisine and perfected her SacherTorte and Coq Au Vin recipes to match the true french flavours). But, it was far from vegan. Now both of us are vegan, so I didn’t expect to taste Coq Au Vin like up to my Mom’s par ever again. I had to order it here and… MAGIC! The seitan ‘chicken’ and deep, french flavours brought me back, I couldn’t believe it!!! We also shared Oyster Mushroom Escargot. Wow. This place is top-notch, quaint and a place you simply must experience.

Bar Verde

What: A 100% vegan mexican + latin, Mathew Kenney restaurant.

Known For: Vegan share plates and sustainable tequila!

Addy:  65 2nd Ave

Social: @barverdenyc @mathewkenneycuisine

Personal note: Mathew Kenney is a powerhouse plant-based chef, creating the future of food in the form of plant-based cuisine! He has multiple restaurants all over the world (including Plant Food + Wine in LA) His others in NYC are Plntmade and Double Zero pizza.

Jajaja Plantis Mexicana

What: Vegan Mexican. Beautiful, happy, light decor!

Known For: Their immensely flavourful jackfruit taco’s that taste exactly pulled pork.

Addy: 162 E. Broadway

Social: @jajajanyc

Personal note: It was so busy that we couldn’t get a walk-in table, so this is one for the next trip (make a reso!).

Avant Garden

What: A small, elegant foodie’s dream from the famous Ravi DeRossi, an esteemed NYC restaurateur who went vegan! He’s in the process of turning all of his restaurants (close to a dozen) vegan: YAY. Reserve well in advance.

Known For:  Paella + Hen of the Woods (made with mushroom puree and kohlorabi!)

Addy: 130 E. 7th St

Social: @avantgardevegan

Blossom + Blossom Du Jour:

What: Restaurants by @BigAppleVegan (Pamela Elizabeth)

Known For: Blossom, with 2 locations, is a sit down restaurant, and Blossom Du Jour, with 4 locations, is a grab n’ go ‘fast foody’ kind of place. Fun, healthy, quick and delish. That’s her moto. Blossom has become an NYC leader in the vegan restaurant movement.

Social: @blossomnyc @blossomdujour

Personal note: I made it to her sister restaurant, @urbanvegankitchen,  twice! But did have the time to check out the Blossoms (I’ve heard so many great things about them though). Guess I have to go back!

By Chloe

What: Vegan Sweets, Vegan Fast Food

Known For: The amazing Chef Chloe can be found all over instagram and youtube, veganizing old favourites. Her ice cream, cookies, burgers, and fries bring people in from around the globe.

Addy: 7 Locations in NYC! 

Social: @eatbychloe

Cocoa V

What: Vegan Chocolate & Wine!

Known For: Decadent chocolates paired with vegan wines.

Addy: 174 Ninth Ave

Social: @cocoavnyc

SHOPS

Fanciful Fox

What: 100% vegan, toxin-free, cruelty-free soap + beauty product dispensary started by Amanda Fox and her mama Kathy! Amanda is a Main Street Vegan graduate who followed her passion and created this beautiful store with magical branding.

Known For: Her mystical, creative vibes throughout her whole store! All of her products are ‘tested on dirty vegans, not animals’ 😉

Addy: 204 Irving Ave, Brooklyn

Social: @thefancifulfox 

Personal note: Majestic. This beautiful Mama/Daughter duo has created something really special. My favourite is the ‘Fire Dance’ air freshener, ‘Unicorn Dream’ candles, and ‘Dirty Hippie’ hand sanitizer. This shop oozes passion from the Fox’s.

Fanciful Fox Soapery

Dual Spice

What: An emporium of spices, herbs, superfoods and Ayurvedic products. What seems like a little hole in the wall has an incredible variety of allllll the things!

Known For: It’s abundance of powders, tonics, essential oils and superfoods. It’s pretty much a pharmacy in the form of plants.

Addy: 91 1st Avenue

Personal note: I could have spent hours in this place. I came home with an extra carry-on packed with superfood mushroom powders, essential oils, Amla powder (one of the highest antioxidant and highest vitamin C superfood powders available), cordyceps and reishi powders, beet powder (for unicorn hummus :), digestive tonic, black Hawaiian salt, turmeric golden milk powder … to name a few

High Vibe Health

What: The first ever raw-food store in America to open up, run by raw food guru and health coach, Dagger and his wife. This place has all the raw vegan goodies, and prides themselves on the local vibes by supporting local vendors and creating an inclusive community of high vibers

Known For: Their array of goodies! Raw vegan chocolate, desserts, cheeses, crackers, and natural body care products.

Addy: 138 E 3rd St

Social: @HighVibeNYC

Personal note:  Just walk into this place, and you’ll feel right at home. Owners Gay and Dagger say their philosophy is to treat every customer as if they were they’re Mom or Grandma; with respect and like a queen! We were lucky enough to get a run down of some high vibe products, and just before heading out, a serenade from Dagger on his guitar. He sees his store as a 2nd home, and a place for creativity, fun, comfort and high vibe raw foods.

Moo Shoes

What: Vegan Shoes, Bags & Accessories

Known For: Fashionable vegan shoes and bags

Addy:

Social: @Mooshoes

Orchard Grocer:

What: 100% vegan grocery store, deli and gelato shop (a door frame away from Moo Shoes and owned by the same awesome people)

Known For: New vegan cheeses, their delish gelato and vegan snacks!

Addy: 78 Orchard Street

Social: @orchardgrocer

Erin McKenna’s Bakery

What: Vegan Bakery! Erin has been on the Martha Stewart show, the Today Show, and has a bakery in Disney World too.

Known For: Her gluten-free, soy-free, non-gmo, 100% vegan cupcakes, cookies and cute outfits.

Addy: 248 Broome St

Social: @erinmckennasBakery

Riverdel Cheese

What: 100% Vegan Cheese Shop created by Main Street Vegan alumni, Michaela Grob.

Known For: Look forward to sampling pretty much every vegan cheese you’ve ever heard of, and some you haven’t. Toasted cheese sandwiches anyone?

Addy: 820 Washington Avenue, Brooklyn

Social: @riverdelcheese

Personal note: If I was to go back to NYC and all I could do is visit this shop, I’d go in a milli-sec.  I’m drooling just from reading about the array of vegan cheese she has!

I hope this NYC vegan dining guide helps you make the most of your trip to New York!

Or, at least I hope it inspired you to eat more plants in a creative way:)

Other things to do in NYC?

Go see a Broadway show

Walk the HighLine

Run in Central Park

Rent a bike and go along Hudson’s River

See a Burlesque Show at House of Yes!

Check out a Speak Easy like Please Don’t Tell or The Back Room

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A sign at Times Square on a Friday night! #GoVegan 🙂

Vegan Hollandaise Sauce

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Nothing like a decadent, creamy, lemony, thick sauce to douse that vegan brunch with! This vegan hollandaise sauce is even delicious on dinner your plate (think taters & sauce, broccoli & sauce, glory bowls & sauce, burritos & sauce…)

Being plant-based, means falling in love with sauces. All the sauces.

Tomato-based, bean-based, cashew-based, tahini-based, nooch-based, miso-based, veggie-based… endless bases of sauciness.

Today’s all about this cashew raw vegan hollandaise.

It’s time to cure those creamy cravings with total satisfaction by drizzling this stuff over any savoury dish to create a culinary masterpiece.

Super simple.

Super delish.

With just 7 ingredients and a blender, you’ll be on your way to sauce o’clock, saucy heaven, 10 on the sauce-o-meter, 100% sauciness… You get it.

Benefits:

  • Cashews are packed with minerals, and dietary monounsaturated and polyunsaturated fats to help the body absorb the fat-soluble vitamins A, D, E, and vitamin K and produce fatty acids needed for yo’ brain!
  • NO DAIRY – this is a big plus. Typical hollandaise has a whole lotta butter and eggs. Replacing these two with cashews will help you prevent cancer, inflammation, acidity, weight gain and animal suffering 🙂 Go nuts.

Vegan Hollandaise Sauce
 
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A hollandaise sauce to bring back those eggs benny memories. Make a bunch of this because you'll be wanting to pair it with everything.
Author:
Recipe type: sauce, vegan sauce, brunch
Serves: 1 cup
Ingredients
  • ¾ cup cashews, soaked over night (or 10 minutes in hot water), then strained
  • ¼ cup lemon juice (juice of 1½ lemons)
  • ½ cup unsweeted, unflavoured plant milk (almond, coconut or soy)
  • ½ tsp garlic powder
  • 1 tbsp nutritional yeast
  • 1 tsp turmeric powder
  • ¼ tsp sea salt
Instructions
  1. BLEND! Seriously. That's it. Until smooth.
  2. Drizzle away.

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This week’s email was all about NYC vegan goodness and Main Street Vegan !

Mermaid Bowl ~ Raw Vegan Soft Serve with Boosh Chunks

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Gaze away at this swirly masterpiece…OK, now go make yourself one. This mermaid bowl is ready in no time and provides all the dreamy, guilt-free spoonfuls your taste buds desire.

Just in time for the LONGEST day of the year. Bring on that sunshine and those mermaid bowls, who’s with me?

The base? bananas.

The colour? phycocyanin.

The topping? fermented kombucha bar chunks (from Vegan Rob’s).

The result? The bowl of my dreams.

In just a few minutes you’ll have an antioxidant packed mermaid bowl filled to the brim with live phytonutrients and fermented goodness! Ahh.

I brew my own ‘boosh‘ at home, but I never had heard of kombucha being in the form of something you chew on – like a granola bar. Well, it’s possible! Vegan Rob‘s just came out with their Kombuchabar (what?!)… So I topped off this mesmerizing soft-serve with chunks of it for some nice texture and added probiotics for digestive and gut health.

The beautiful blue-ness comes from the crazy sounding and intense looking active ingredient in spirulina (phycocyanin). I found a small package of it here. More on the benefits of it below…. I personally love it just for the crazy mermaid colour it gives to anything, because who ever made up that whole.. ‘don’t play with your food’ thing anyway?

Benefits:

  • Phycocyanin is a super potent antioxidant powerhouse. It’s the active blue pigment protein complex of the blue-green algae, spirulina. Phycocyanin is used for photosynthesis in the algae, as it directly absorbs sunlight. In humans, when ingested, it’s complex structure resembles the powerful antioxidant ‘bilirubin’ and it has the same intense affects on our body as bilirubin. It’s an immune enhancer, disease preventer, and anti-inflammatory, this stuff is magic.
  • Kombucha Bar that I’m using to top off this magical mermaid bowl is the first bar I’ve found that has the probiotic benefits of kombucha…but in the form of solid food! Crazy talk. The fermented kombucha in these bars help the gut microflora thrive. Fermented food are a must, because 90% of the cells in our bodies are bacteria cells and just 10% are human. Most of our bacteria live in our micro-biome/gut, so we have to make sure we’re feeding our gut the right things to help the cells flourish…and fermented foods is where it’s at.
  • Bananas are a staple around our place. I get a case of smoothie-ready bananas every week from Spud. I freeze half of them for bowls like this, and the everyday green smoothie I whip up. They’re packed with potassium to help balance your blood pressure, and iron to combat anemia.

 

Mermaid Bowl Soft Serve
 
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This bowl tastes just as magically delicious as it looks. Packed with fermented benefits and a mega antioxidant-boost!
Author:
Recipe type: breakfast, dessert, snack, smoothie bowl, ice cream
Serves: 1-2
Ingredients
  • 5 frozen bananas, halved
  • 1 tbsp peanut butter
  • 1-2 tsp phycocyanin powder
  • ½ cup plant-based milk (almond, coconut, cashew, hemp)
  • 1 kombucha bar, chopped (found at Vegan Robs)
Instructions
  1. In food processor, blend all ingredients except the kombucha bar until smooth. Add a bit more milk if you want a softer texture.
  2. Spoon it into a couple of your favourite bowls and top it off with kombucha bar chunks.
  3. Devour.

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