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dairy-free

Creamy Vegan Red + White Sauce BBQ Pasta + 10 Reasons to DITCH DAIRY

July 1, 2022 By julia

Some red & white action in a creamy vegan red sauce form for a little Canada Day celebration!

This time the creaminess comes from something special:

ACTUAL CREAM, but vegan.

Earth’s Own Canada just came out with a cooking cream! Made from Canadian Oats.

And lemme tell ya, it does the job.

Just use it like you would use dairy cream, and it cream-ifies anything.

Usually, I make cream from cashews (or sunflower seeds) like this recipe (just add a little more liquid). Or even white beans made into a cream sauce.

But, this cream makes it ridiculously easy, and extra creamy.

(Did you know oats use seven times less water than dairy?)

Better for the environment, better for the cows, better for you, PLUS it does the job. Win win win, WIN.

It’s BBQ season too, so fire up that barby and throw some plants on it, create a creamy sauce with ease, and you’re off to the delicious pasta races.

šŸ„› 10 Reasons to ditch dairy and embrace dairy alternatives instead:
āž–baby calves belong with their emotional mama cowsā €
āž– 65-100% of people are lactose intolerantā €
āž– mama cows don’t deserve to be forcibly impregnated over and over
āž– your gut microbiome will thank youā €
āž– we humans don’t need to ingest something that is meant for a baby calf to grow to a TON cowā €
āž– look up casomorphins (in dairy) and cancer promoting IGF-1 growth factor… ā €
āž– dairy uses 7x more water than oat milkā €
āž– the countries with the highest dairy consumption also happen to have the highest rates of osteoporosis (so, no.. milk is not good for your bones)ā €
āž– there are tons of other ways to get calcium and protein … from plants ā €
āž– and, it’s 2020 … the vegan milk, ice cream, butter, cheese and cream (like the one in this recipe) and RIDICULOUSLY DELICIOUSā €

Creamy Red Sauce Veggie Pasta
 
Save Print
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
A creamy vegan red sauce pasta packed with BBQ'd veggies.
Author: Jules
Recipe type: pasta, dinner
Serves: 5
Ingredients
  • 2 yellow or sweet onions, sliced
  • ¼-1/2 cup Earth's Own Cooking Cream
  • Tomato pasta sauce (used roasted garlic from Neal Brother's)
  • 400-500g whole grain pasta of choice
  • 2 red peppers, chopped
  • 2 zucchinis, chopped
  • 9 mushrooms (cremini/white), chopped
  • 1-2 tbsp balsamic vinegar
  • 3-4 vegan sausages of choice (we used Field Roast Italian)
Instructions
  1. Turn BBQ to 400F (or oven)
  2. Caramelize onions. Do do this without oil, just heat pan to medium, add sliced onions and let the pan brown. Add ⅛ cup of water to de-glaze the pan. Turn the heat down to simmer, and put the lid on. Let simmer for 20 minutes.
  3. Meanwhile, a bowl, mix together the veggies with balsamic. Add the veggies to a BBQ roasting dish (OR, bake them in the oven). BBQ for 30 minutes, mixing around halfway.
  4. Bring a pot of water to a boil. Add the pasta and cook according to directions.
  5. Add the sausages to the BBQ and grill according to the directions (about 4 minutes a side).
  6. Add cream and tomato sauce to the caramelized onions, and let simmer for another 5-10 minutes.
  7. Strain pasta, then pour it back into the pasta pot.
  8. Chop the sausages, and add them, the BBQ'd veggies and creamy red sauce to the pot. Stir until it's all slathered and delicious looking.
  9. Serve it up with some salad and a sprinkle of vegan parm!
3.5.3226

If you make this, tag me on insta: @hookedonplants !

If you missed the premiere of Whistler Virtual Vegan Fest, it is on our Youtube channel for your viewing pleasure. Donate if you like to Happy Herd Farm Santuary or Whistler Food Bank here.

If you need help going plant-based without any judgement + with full support…check out 80/20 Plants, our app with 1:1 coaching ( Plants First Nutrition,Ā Clare Minded, Esther, Matt and I), video lessons, meal planning and recipes.

Filed Under: Dinner, Lunch, Recipes, Sauces/Dressings Tagged With: bbq, Canada Day Recipe, dairy-free, earth's own, no dairy, oat cream, pasta, red sauce, vegan canada day, vegan cream, vegan pasta, vegan sauce, veggie pasta

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 lattĆ©, 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 šŸ™‚

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.

Vanilla Date Almond Milk
Print

Vanilla Date Almond Milk

Recipe by julia

Ingredients

  • 1 cup raw almonds, pre-soaked (overnight or for 1 hour in hot water)

  • 3 cups water

  • 1 tbsp cinnamon

  • 2 dates, pits removed

  • pinch of sea salt

  • 1 tsp vanilla

  • Optional flavour ideas: 1 tbsp molasses or 1/2 tsp cloves or 1/4 tsp spirulina or strawberries or banana or 1 tsp cacao… get creative!

Directions

  • Rinse almonds (after the overnight soak their nutrients are more absorbable because they started the sprouting process, plus they’re soft to blend)
  • Blend almonds and the rest of the ingredientsĀ in your blender. Start by pulsing a few times, then blend on high for 2 minutes
  • Pour the milk through a nut milk bag over a bowl. Squeeze the milk through the nut-milk bag. What you should have left is a dough-like almond pulp.
  • Pour the milk into a mason jar. Store in the fridge for 3-4 days.

Notes

  • Left over almond pulp uses:
    – Binder in veggie burgers, veggie meat loaf or veggie balls.
    – Replace some of the flourĀ in pancakes or waffles, cookies or muffins.
    – Add it to smoothies for a protein kick
    – Make into almond flour by using your dehydrator (110F for 12 hours) OR your oven:
    1) Pre-heat oven to your lowest setting
    2) Spread out almond pulp onĀ a pan
    3) Bake for 2-3 hours
    4) Blend into a flour
    5) Use in your favourite recipes that call for flour

“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!

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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

Mind-Blowing Multi-Purpose Vegan Cheese Sauce (Nut-Free)

February 8, 2018 By julia

This nut-free vegan cheese sauce may be the answer to all of your cheezy needs.

If nutty vegan cheese is too heavy for you to digest but you still want to curb that cheezy craving for all the things, you’ve come to the right place.

That cheezy pasta, or that cheezy dip for your chips, or that cheezy sauce all over your broccoli…

There’s not a thing in this world that I wouldn’t put this stuff on…well ok, maybe that’s a bit extreme.

While I may not douse my oatmeal or chocolate cake in this goodness…this stuff is still magic.

While surfin’ the waves of the inter web, you’ll come across vegan cheese sauce recipes based on cashews, sunflower seeds, or beans. This one, however, puts the veggie kingdom on the pedestal.

That’s right. Carrots and cauliflower can magically turn into cheese sauce. It’s possible, and it’s delicious.

What I love about this is sauce that you can devour a ton of it with zero guilt. It’s packed with nutrients + fibre, yet low in calories and fat. Sometimes the sauces made from nuts (as delicious as they are), can be a little heavy, ya know?

Vegan Cheese Sauce

To create a simple + yum pasta, just cook up your fave noodles, pan sear, then chop up some vegan sausages (the Gusta or Field Roast brands are yum), steam some broccoli florets, then mix everything together with this sauce. Top it all off with green onion and vegan parmesano (make this easy parmĀ recipe, or find yourself some amazing Violife cheese to grate)!

Benefits:

  • Cauliflower is super nutritious, so don’t let theĀ lack of colour fool ya’.Ā This white magic is packed with folate, vitamin C, vitamin K, and vitamin B6. Plus, it’s a cruciferous vegetable, aka a cancer-fighting super veg with a good dose of antioxidants.
  • Carrots are known for their mega-dose of beta-carotene (an antioxidant thatĀ our body convertsĀ into vitamin A). What this means for you, isĀ healthy skin and mucus membranes, a stronger immune system, andĀ better eye health and vision.
  • Miso paste is an awesome addition, not only for the flava, but also because it’s fermented. Fermented foods do wonders for your gut aka microbiome aka microflora. This is where most of our bacteria lives! Since around 1/10 of our cells are human and 9/10 of our cells are bacteria, we’ve got to keep these bacterial cells happy by feeding them fermented foods. Eat that miso up.

Mind Blowing Vegan Cheese Sauce (without nuts)

Mind-Blowing Vegan Cheese Sauce (No Nuts)
 
Save Print
Prep time
15 mins
Cook time
10 mins
Total time
25 mins
 
This nut-free, vegan sauce is a light option for that cheezy comfort food feel. It's perfect for pasta or a dip with veggies and chips!
Author: Jules
Recipe type: Comfort Food, dinner, lunch, appetizer
Serves: 5 cups
Ingredients
  • 1 head cauliflower, roughly chopped
  • 6 carrots, chopped
  • ¾ cup nutritional yeast
  • ½ large sweet onion, diced (or 1 tbsp onion powder)
  • 2 cloves garlic (or 1 tbsp garlic powder)
  • 1 tbsp dijon mustard
  • 1 tbsp miso paste
  • ¼ tsp turmeric
  • ⅛ tsp smoked paprika (optional, but gives it a nice smokey flavour)
  • 1 cup plain almond milk (or any other plain plant-based milk)
Instructions
  1. Steam the cauliflower and carrots until soft (about 10 minutes)
  2. Meanwhile, (unless you're using onion and garlic powder), oil-free sautƩ the onion and garlic for about 7 minutes. Heat the element to medium, then add the chopped onions and garlic. Let the bottom of the pan brown, then add 1-2 tbsp of water to de-glaze the pan. As the onions cook, continue adding bits of water to prevent sticking if needed
  3. Add the onion, steamed cauliflower, and carrots to the blender with the the rest of the ingredients
  4. Blend until smooth!
  5. If using as a dip, put in and oven safe dish and broil on high for 3 minutes.
  6. Or, mix in with pasta, pour over roasted veggies, or just eat it by the spoonful šŸ˜‰
3.5.3226

Want more?Ā Sign up to my emails a free PDF on with Digestion Tips plus bi-monthly inspiration, and recipes.

Check out 80/20 Plants program for full support with video lessons and 1:1 coaching as you move towards a plant-based lifestyle.Ā 

Try theĀ  #PlantsForAWeek mini challenge with this E Book:Ā 

Filed Under: Appetizers, Dinner, Gluten Free, Lunch, Oil Free, Recipes, Sauces/Dressings, Uncategorized Tagged With: carrot cheese sauce, cauliflower cheese sauce, cruelty free, dairy-free, easy recipe, high nutrient, hooked on plants, low fat, nut free cheese sauce, oil free, plant based cheese sauce, plant-based, vegan, vegan cheese, vegan cheese sauce, vegan comfort food, vegan dinner, vegan lunch

Hemp Milk Recipe & Ditching Dairy

June 23, 2017 By julia

Ready in a few minutes! No pre-soaking or straining needed.

Not only is itĀ the easiest plant-based milk to make at home, hemp milk is creamy and tasty too.

Not to mention the nutrient-boost of the hemp seeds you’ll get! As the most nutritious seed in the world, they’re a perfect balance of omega 3 and 6, a complete plant-protein, and packed with vitamins and minerals.

You can take it to the next step and strain the blended hemp milk through a nut-milk bag (like you would do for almond milk), but since hemp seed pulp isĀ smoother, and packed with fibre for maximum nutrition, it’s a great excuse to skip that step and enjoy a thick, smooth, milky beverage!

Since you don’t have to pre-soak the seeds or strain theĀ milk, you can whip this up in no time. Plus, you can get creative with your flavours. Today we’re keeping it simple and using cinnamon and maple syrup. This is my go-to, and never disappoints.

Other flavours you could add?

  • Molasses
  • Turmeric
  • Nutmeg
  • Vanilla
  • Cacao
  • Peanut butter
  • Maca powder
  • Lucuma powder
  • Shredded Coconut
  • Strawberries
  • Blueberries

Drinking milk on the dailyĀ was thought to be the healthy way to get in the calcium and create strong bones. But, now that theĀ science is catching up, we know this isn’t the case!

A must listen isĀ Rich Roll’s latest podcast with Dr. Neal Barnard, all about the Dairy woes.

If you don’t have time to listen to the whole hour, here are some points to jump to:

22:22 ~ An example of a woman who healed by switching to a plant-based diet

25:47 – 28:20 ~ Where dairy comes from and the detrimental effects it has on us (estrogens, breast cancer, low sperm count, prostate cancer)

29:15 ~ Calcium confusion

31:15 ~ Prostate cancer

31:40 ~ Prostate cancer and dairy consumption

32:30 ~ IGF 1 (insulin like growth factor) and it’s dangerous effect on cancer growth

35:30 ~ Dairy is a legit addiction

43:25 ~ The ethics of the dairy industry (it’s even worse than the meat industry)

48:30 ~ Antibiotics and Additional hormones


1) Clearer skin Ā & 2) Less inflammation

Dairy is packed with animal hormones, animal proteins (casein and whey), saturated animal fat, and insulin-like growth factor (IGF-1). These lead to inflammation, mucus production, bacteria and oil build up, leading to acne, skin aging, asthma, weaker immunity.Ā Try a dairy free diet (and ditching the refined sugar will help too) for clearer skin, fewerĀ colds, and easier breathing.

3) Improved digestion & 4) Weight loss

About 75% of the world’s populationĀ is actually lactose intolerant. As humans, we are the only species that drinks the milk of a different species. Cow’s milk is meant for cows, goat’s milk is meant for goats. Dairy (which comes with IGF-1) is meant to be consumed by a calf that needs to grow to a 400 pound cow in a few month’s time (this isn’t something we need as humans). Gas, bloating, weight gain, diarrhea, migraines and mucus build up are all issues that come from consuming dairy as a human.

5) Disease Prevention

Dairy packs a punch when it comes to saturated animal fat (#1 source in the American diet), cholesterol, and IGF-1. These all lead to atherosclerosis, diabetes, cardiovascular disease, obesity and cancer.

6) Better for the bones

Contrary to popular belief, milkĀ can leadĀ to more hip fractures and osteoporosis. The elevated galactose in blood causes pre- mature aging, and weaker bones.

7) Calcium absorption

Calcium from plant foods is absorbed nearlyĀ twice as well as the calcium in dairy. Dark leafy greens, legumes, rice milk, soy milk, tempeh, are all high in calcium. You have to think about the package of what you’re consuming comes with:

  • Dairy comes with: pus, manure, natural hormones, saturated animal fat, lactose, and a lot of the time,Ā added antibiotics and hormones
  • Plant foods come with: fibre, folate, high concentration of vitamins, electrolytes, antioxidants, phytonutrients

Cancer Prevention:

  • 8) Prostate cancer:Ā Cow’s milk creates an increase in growth rate of prostate cancer cells by over 30%, whereas almond milk suppressed the growth rate of cancer cells by 30%.
  • 9) Breast cancer:Ā Because of the animal-derived estrogen in dairy. Women who consume the most dairy had a 49% higher breast cancer mortality

10) Better for the planetĀ 

Cows are the #1 contributorĀ of methane gas. One fracking well releases just 1/10 of the amount of methane each day compared to one single dairy farm. Dairy products ranging from oneĀ glass of milk,Ā 2 slices of cheese, one scoop of ice cream, one greek yogurt take 30 gallons to 109 gallons of water to create. Soy milk, on the other hand, takes 9 gallons of water per glass. You could save 50,000 gallons of water per year just by choosing to ditch the dairy.

11) Minimize cruelty

The dairy industry is the meat industry…but worse. TheĀ Mother cows is artificially inseminated every 10 months to give birth to their calf (which is taken away from them). Once they reach a certain age and cannotĀ produce milk at the rate that is economically viable, they are killed for the meat industry. There’s no need to contribute to thisĀ cruel treatment when there are so many delicious vegan dairy alternativesĀ available in the grocery stores, and at home in your kitchen.

12) There are deliciousĀ things happening in the plant-based dairy world!

Miyokos Creamery

Tree Line CheeseĀ 

Daiya

Chao Cheese

Nice ViceĀ Ice Cream

Make your own:

This Cheese Is Nuts – Just bought this book!

Turmeric Cheddar Log recipe

Documentaries to Watch:

 

 

 

 

 

 

 

 

Now, onto the recipe!

 

Easy Hemp MilkĀ 

Time: 5 minutes

Ingredients:Ā 

  • 1 cup shelled hemp seeds or hemp hearts (same thing)
  • 1.5 tbsp maple syrup
  • 1 tbsp cinnamon
  • 4 cups water

Directions:

  1. Blend all ingredients in a high-speed blender for 45 seconds to 1 minute
  2. That’s it!
  3. Store it in an airtight jar, (or re-use an old milk carton) for up to 5 days

**Optional: strain it for a smoother texture. But, hemp milk is soĀ creamy and smooth even with out straining it through a nut-milk bag, plus you keep all of the beneficial fibre in your beverage:)

Filed Under: Breakfast, Dessert, Drinks, Gluten Free, Lifestyle, Oil Free, Raw, Recipes, Salt Free, Snacks, Uncategorized, Veganism Tagged With: cancer prevention, clear skin, creamy hemp milk, dairy industry, dairy-free, ditch the dairy, easy vegan recipe, hemp milk, hemp seed milk, neal barnard, nut milk, plant based milk, ready in a minute, rich roll, strong bones, vegan milk, veganism, weight loss

The Perfect Smoothie Bowl

June 1, 2017 By julia

The secret to the perfect smoothie bowl?

 

Creativity, nutrient-dense ingredients, experimentation and love.

Simple right?

I make smoothie bowls for breakfast, lunch, even dinner sometimes on those lazy but clean-feelin’ days. What could be easier?

Why eat your smoothieĀ with a spoon???

Smoothies are amazing, but usually they slide down the hatch too fast.

The digestion process for carbohydrates (which include fruits and vegetables) starts in your mouth. The process of chewing creates saliva with the necessary digestive enzyme, amylase toĀ begin the breakdown process of carbohydrates. So, the more you chew your food, the more surface area it creates, and the more easily digested and assimilated your nutrients are. This is why it is extremely important to slow down, chew as much as possible, and breathe between your bites. Good digestion leads to weight loss, efficientĀ nutrient absorption, more energy, less bloating, and the prevention of disease. YAY for all of that.

So, it’s great to create smoothie bowls, rather than downing a smoothie, because this forces you to slow down your consumption, and actually chew your smoothie one spoonful at a time! Plus, it’s even more satisfying to have that spoon to mouth action.

If you just don’t have the time to create and devour a bowl of smoothie goodness, then just take it in a to-go cup and remember to chew it before youĀ gulpĀ it.

Go for it and switch up the ingredients for a variety of nutrients, vitamins, and minerals.

Just stick to these proportions and you’ll have the best bang for your nutrient buck, plus a delish smoothie bowl every time!

Why are smoothies SO AMAZING?

  1. They’re the easiest way to hide a salad-worth of greens on yourself.
  2. They are pretty much a delicious tasting, massive multivitamin.
  3. They still contain the fibre and water from the whole-food ingredients they’re made of.

TIPS:

  1. Pack your blender with as many greens as possible (for the easiest blending, put theseĀ in first, so they are pressed down with the other ingredients).
  2. Use the fruit as a way to mask anyĀ bitterness of the greens.
  3. If you’re on the run and need to make it into a smoothie – just fill the blender up 3/4 of the way with water, pour it into your to-go cup, and add in something like cacao nibs, seeds, buckwheat groats, to chew on. This is a great way to get in the habit of chewing your smoothies.

 

Proportions for a nutrient-dense, tasty smoothie bowl:

  • Packed greens = 3/4 of the blender Ā (spinach, kale, romaine, celery, cucumber)
  • 2 ripe frozen bananas (add a couple moreĀ if you want a soft ice cream consistency, or need more sweetness and calories)
  • 1-2 cups of berries
  • Water or plant-based milk = 1/8 of the blender
  • 1 tbsp of your favourite greens powder (optional)

Use your blender’s tamper while you blend it up to help move things along and become smooth.

OptionalĀ 1 tbsp add-ins to blend:

~ Ginger: immune-booster and antibacterial (about 1 cm thumb fresh, or 1 tsp powder)

~ Turmeric: nature’s best anti-inflammatory (about 1 cm thumb fresh or 1 tsp powder)

~ Molasses: for hair, nails, bones and iron levels (about 1 tbsp)

~ Adaptogenic herbs like maca, astragalus, ashwaganda, shisandra, rhodiola: all of these restore your body by bringing it back to homeostasis/balance after stress (about 1 tbsp)

~ Medicinal mushroom powders:Ā high in antioxidants and healing properties (about 1 – 2 tsp)

~ Spirulina and/or Chlorella:Ā micro algae packed with protein, anti-inflammatory and detoxifying properties (about 1 tsp)

~ Lucuma powder:Ā maple-tasting and packed with minerals and vitamin A (about 1-2 tbsp)

TOP IT OFF

aka

‘make it pretty’:

-Hemp seeds

-Shredded coconut

-Chia seeds

-Pumpkin seeds

-Chopped fruit (banana, pear, persimmon, kiwi, fresh figs….)

-Chopped nuts (brazil nut for selenium is my fave)

-Cacao nibs (for a serotonin and antioxidant-boost)

-Buckwheat groats (for a protein punch and some crunch)

-Rolled oats

–Jules Fuel (my pre-made superfood quinoa breakfast oatmeal)

 

Happy smoothie chewing!

Filed Under: Appetizers, Breakfast, Gluten Free, Lunch, Oil Free, Raw, Recipes, Salt Free, Snacks, Spring, Summer Tagged With: compassionate food, cruelty free, dairy-free, fruit and veg, gluten free, green smoothie, high nutrient, hooked on plants, nutrient dense, oil free, plant based meals, plant-based, smoothie, smoothie bowl, smoothie chart, smoothie proportions, vegan, vegan breakfast, vegan eats

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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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Whistler vegan catering shoutout! ā¤µļø Marie-Ch Whistler vegan catering shoutout! ā¤µļø

Marie-Christine of @nakedsprout and her team rocked it for my beautiful cousin & bride to-be @karlimur meet and greet! 

If you’re looking for vegan catering in Whistler… shoot MC a DM šŸŽ‰
Local vegan biz shoutout! ā¤µļø This carrot cake Local vegan biz shoutout! ā¤µļø

This carrot cake was a hit from Chantelle at @y_g_ki šŸŽ‰ 

She makes super delish cakes & cookies to order. 🤤 

Order before Thursday, pick up at @alpinecafewhistler.

Happy Birthday Mandy šŸŽ‚ 
Pizza party & carrot cake extravaganza: 
Don’t forget your moustache. 

#supportlocal #localbusiness #whistlervegan #veganwhistler #vegancake
Tell me your fave vegan cookbooks! @ohsheglows is Tell me your fave vegan cookbooks!
@ohsheglows is the ā€˜OG and never disappoints. 

Peanut Yam Stew created by my 6-year plant-based mama. 

🤤
We all have that friend. @zakxtez are quite obse We all have that friend. 

@zakxtez are quite obsessed with @virchewdogs 🌱 food. 

Zak’s just a bit cooler about it.
Tez has no filter. 😜

Zak’s thrived as a vegan dog for 5 yesrs now…and Tez? 
She’s energized to the moon on the plant protocol over the last 6 months šŸŽ‰ 

#vegandog #rescuedogs #veganfood
Drop in the comments: a place you go that makes yo Drop in the comments: a place you go that makes you feel FREE. 

Best travel spot? 
Or maybe theres a time & space in your day to day that brings you that feeling?

….

Here’s your reminder to make the time to go there.
4 pillars of veganism ā¤µļø 1ļøāƒ£ Animals 2ļø 4 pillars of veganism ā¤µļø

1ļøāƒ£ Animals
2ļøāƒ£ Environment 
3ļøāƒ£ Health (longevity & disease prevention & microbiome diversity)

and the 4th pillar?

4ļøāƒ£ PERFORMANCE: 
Countless athletes use the plant-based diet as their secret sauce for next-level endurance & performance, reduced inflammation, faster recovery, and longer athletic careers šŸŽ‰ šŸ’Ŗ

INSPO:

Have you watched the @gamechangersmovie yet?

A quick list off the top of my head of vegan athletes to follow…
 @nomeatathlete_official @torre.washington @badassvegan @fitveganchef @dr.matthewnagra @simonhill @brendanbrazier @switch4good @patrikbaboumian @lightningwilks @tiablanco @plantbasedathleteorg @richroll @lewishamilton @carl_lewis_official @morganmitch @djokernole @leilanimunter @plantbuilt @highsteph @koyawebb @sexyfitvegan @samshorkey @reallylovevictoria @jules_pro_figure @ktfitnessco @fitvegancoachingcom @nimai_delgado @biancataylorm @cp3 @kyrieirving  @scottjurek @nick.s.schafer @k1ngkyrg1os @smalling @hectorbellerin @simnettnutrition @meatfreemarialee @veganbodybuildingandfitness @veganolympian @veganbodybuilding @naturallystefanie …. The list goes on and on…

šŸ“– Have you read the NYTimes bestseller: 
The Plant Based Athlete? 

If you’re a vegan athlete, would love for you to share the benefits you’ve felt! ā¬‡ļø
🌱 SKIN LOVING TIPS ā¤µļø From a simple is bet 🌱 SKIN LOVING TIPS ā¤µļø 
From a simple is better, 30 somethin’, long routine avoiding kinda gal…who wants to support elastin & boost collagen šŸ¤·ā€ā™€ļø 

I’ve had an interesting relationship with my skin, especially in high school. 
Did so much to try to manage it…accutane…birth control pills.šŸ‘ŽšŸ¼

The biggest skin game-changer for me was going vegan 7 years ago & ditched the dairy especially. 
My skin was NOTICEABLY less inflamed (no more hormones coming from my food). 

I’m not ā€˜use a million products’ kinda gal, but now at 34, I guess it’s time to start giving a little extra attention to the skin care regime šŸ˜† 

🌱 Lifestyle tips + products I’m loving right meow 🌱

#1: nutrition: eat whole plant foods packed with fibre & water content. Minimize the processed foods & sugar. Focus on plant protein from legumes, organic soy, seeds (add a little @Complement Chocolate Protein to your lattes)

#2: support your gut: focus on 🌱 diversity, fermented foods, and add pre-biotics and postbiotics to your life (love @Complement Gut Nurture)

#3: greens: pack your smoothie with as much as possible, top everything with sprouts, add a greens powder to your life (most potent: @complement Daily Greens)

#4: antioxidants! From plants, especially berries. Amp it up with functional mushrooms (hello, @staywyldorganics)

#5: nutrient support: take these 8 skin & hair-supporting essentials (B12, vegan D3, K2, zinc, selenium, magnesium, DHA/EPA omegas, iodine…all in @complement’s daily vegan minty multi) 

#6: creams & things:
I’m a new, huge fan of @puritywoodsinc Dream, Eye,Night Creams, and Elastin Serum. 
Created by vegans at the @art_ofantiaging. 
They use Maple Leaf and other amazing organic plant organic ingredients specifically for skin elasticity and collagen production support. 
And, oh my lawwwrd it smells so fresh & citrusy šŸ‘Œ My skin is feeling noticeably smoother after a month of this!
Also: algae face mask… slap the ocean on the face with @beauty.botanics made by local, Ahnnabelle šŸ’•

#7: stress less & sweat more: every day

ā„ā„ā„ Discounts ā„ā„ā„
Links in bio
Code ā€˜hookedonplants’:
Creams, mask, essentials and mushrooms.

Tell me your skin regime! 
Tips cont. in comments …
3 steps to evolving as a human ā¬‡ļø 1) Listen f 3 steps to evolving as a human ā¬‡ļø

1) Listen for that voice inside your head…
2) When it says ā€˜I don’t think I can do that’ or
ā€˜That freaks me out’ or
ā€˜I’m not (strong/smart/confident) enough to make that happen’ …
That’s your sign to move closer, to jump right in & embrace whatever it is that’s scaring you.
3) Do the thing

Surprise yourself with what you’re actually capable of. 

This is just one of many slices of golden quotes from an interview with my incredible Grandma, Joyce. 

ā€˜Constant learning about one self, constant. 
If only I had only known I could do that, if only I had the confidence, I might have made a few difference choices … we really don’t know until it happens. 
You can surprise yourself. 
You can find abilities you didn’t know you had.ā€˜

Joyce šŸ’• what a gem. 

Working towards this every day, just a little. 

Maybe you are too? 

What’s the last thing you did that pushed you out of your comfort zone?
Back to School Sneaky Greens Adventure Ballz: 

I’ve relied on these ballz for festivals, 5+ hour mountain bike rides, weekend camping trips, to bash afternoon cravings…and they’d be PERFECT for that back to school lunch box. 

 
🌱These babies are packed with nutrients + they keep their shape and travel like heroes!

Makes: 30 balls

INGREDIENTS:
* 20 medjool dates 
* 1/2 cup oats
* 1/4 cup hemp seeds
* 1/4 cup sneaky greens! (@Complement Daily Greens Powder: broccoli sprouts, moringa, spinach, barley grass and chlorella)
* 1/3 cup Chocolate Protein Powder (@Complement makes the cleanest!) 
* 1/8 cup @staywyldorganics Mushroom powder (5 functional mushrooms)
* 1 tsp vanilla 
* 1/2 cup shredded coconut

→ Complement & Stay Wyld discount: use ā€˜Hookedonplants’) 
 Links in bio! 
DIRECTIONS:
1. Process oats to a flour in food processor, then blend in your superfood powders (greens, mushrooms, protein).
2. Add dates and vanilla to the dry mix and pulse/blend for 20 seconds, until a large ball forms
3. Spread coconut shreds on a plate
4. Shape date mixture into small balls with wet hands and drop them onto the plate (a few at a time). Shake the plate so the balls get coated with coconut shreds.
5. Once the balls are all shaped and coated, store them in the fridge  or freezer, and they’re ready to pack + go.

TIP: If they’re not staying together just add 1-2 tsp of water to the mix and shape again.

#vegansnack #backtoschoolsnack #backtoschool #healthysnack
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