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easy vegan recipe

Simple One-Pot Vegan Chili | Ready in 30

December 5, 2019 By julia

CHILI SEASON (can I get a whooooop whoop?)

I’m going to make this post short, to the point, nutritious, and delicious, just like this simple one pot vegan chili (aka dinner in 30 minutes).

All you need is a pot, some cans from the pantry, and some of your usual suspects from the veggie kingdom.

If you want to take it up to the next level, top it off with this 5 ingredient vegan sour cream or smokey vegan parm, and of course a side of rustic sour dough (our go-to is always a fresh loaf from Whistler’s vegan bakery Ed’s Bred).

This recipe makes a lot. Freeze it or just keep it in the fridge to eat it over the next week on top of quinoa, in wraps, sloppy joe style…. you name it.

Gotta love that chili versatility action.


Simple One-Pot 3 Bean Vegan Chili
 
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A last minute dinner idea. Just need a few veggies and a few cans from the pantry, and you're dinner is ready in 30 with one pot to clean.
Author: Jules
Serves: 6
Ingredients
  • 1 medium yellow onion, chopped
  • 8 mushrooms, chopped (white, cremini, portobello, your choice)
  • 3 sticks of celery, diced
  • 3 carrots, diced
  • 2 cloves garlic, minced
  • 1-2 tbsp veggie boullion powder (or 1 cube)
  • 1 tbsp cumin
  • 3 tbsp chili powder
  • 1 tbsp oregano spice
  • Pinch of salt & pepper
  • 1 large sweet potato, chopped
  • 1 jar tomato sauce (HACK: you can use pasta sauce! I used this one)
  • 1 can each: kidney beans, black beans, chickpeas (or any other beans you have), rinse first
  • 1 can of corn
  • 1 head broccoli, chopped
Instructions
  1. Oil-free sauté the onions and mushrooms (heat pan to medium, add onions and mushrooms, let brown for a few minutes, add a bit of water to de-glaze the bottom of the pan, let sauté another minute or so)
  2. Add celery, carrots, garlic, veggie boullion, cumin, chili powder and oregano with a ¼ cup of water. Mix together and let sauté 3-5 minutes
  3. Add sweet potato, beans, corn, tomato sauce and stir.
  4. Add enough water until it just covers everything.
  5. Bring to a boil, then let simmer for 20 minutes.
  6. Add broccoli for the last 5 minutes.
  7. Serve it up with cashew sour cream, green onion and your fave sourdough (I'm looking at you Ed's Bred.
#version#

Making this? Tag @hookedonplants

Need a guide towards a plant-based lifestyle?  Try the 80/20 Plants Program

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Filed Under: Dinner, fall, Oil Free, One Pot, Ready under 30, Recipes Tagged With: 3 bean chili, chili, chili hack, cruelty free chili, easy dinner, easy recipe, easy vegan recipe, hooked on plants, meat free chili, one pot chili, one pot dinner, plant based chili, plant based dinner, veg chili, vegan chili, veggie chili, weeknight recipe, yam bean chili

Hemp Milk Recipe & Ditching Dairy

June 23, 2017 By julia

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

Not only is it 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 is 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 the 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 daily was thought to be the healthy way to get in the calcium and create strong bones. But, now that the science is catching up, we know this isn’t the case!

A must listen is 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  & 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. Try a dairy free diet (and ditching the refined sugar will help too) for clearer skin, fewer colds, and easier breathing.

3) Improved digestion & 4) Weight loss

About 75% of the world’s population 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, milk can lead 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 nearly 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, added antibiotics and hormones
  • Plant foods come with: fibre, folate, high concentration of vitamins, electrolytes, antioxidants, phytonutrients

Cancer Prevention:

  • 8) Prostate cancer: 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: 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 planet 

Cows are the #1 contributor 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 one glass of milk, 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. The 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 cannot produce milk at the rate that is economically viable, they are killed for the meat industry. There’s no need to contribute to this cruel treatment when there are so many delicious vegan dairy alternatives available in the grocery stores, and at home in your kitchen.

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

Miyokos Creamery

Tree Line Cheese 

Daiya

Chao Cheese

Nice Vice 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 Milk 

Time: 5 minutes

Ingredients: 

  • 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 so 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

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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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hookedonplants

Your non-preachy, vegan & fitness corner.
〰️ not a typical curated IG feed 〰️
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Eat plants, move & love yo’self.
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Whistler vegan catering shoutout! ⤵️ Marie-Ch Whistler vegan catering shoutout! ⤵️

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 🎉
Local vegan biz shoutout! ⤵️ This carrot cake Local vegan biz shoutout! ⤵️

This carrot cake was a hit from Chantelle at @y_g_ki 🎉 

She makes super delish cakes & cookies to order. 🤤 

Order before Thursday, pick up at @alpinecafewhistler.

Happy Birthday Mandy 🎂 
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 ‘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 🎉 

#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 ⤵️ 1️⃣ Animals 2️ 4 pillars of veganism ⤵️

1️⃣ Animals
2️⃣ Environment 
3️⃣ Health (longevity & disease prevention & microbiome diversity)

and the 4th pillar?

4️⃣ 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 🎉 💪

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…

📖 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! ⬇️
🌱 SKIN LOVING TIPS ⤵️ From a simple is bet 🌱 SKIN LOVING TIPS ⤵️ 
From a simple is better, 30 somethin’, long routine avoiding kinda gal…who wants to support elastin & boost collagen 🤷‍♀️ 

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.👎🏼

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 ‘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 😆 

🌱 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 👌 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 💕

#7: stress less & sweat more: every day

❥❥❥ Discounts ❥❥❥
Links in bio
Code ‘hookedonplants’:
Creams, mask, essentials and mushrooms.

Tell me your skin regime! 
Tips cont. in comments …
3 steps to evolving as a human ⬇️ 1) Listen f 3 steps to evolving as a human ⬇️

1) Listen for that voice inside your head…
2) When it says ‘I don’t think I can do that’ or
‘That freaks me out’ or
‘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. 

‘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.‘

Joyce 💕 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 ‘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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