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green smoothie

St. Patrick’s Day Deep Green Cauliflower Spirulina Smoothie Bowl

March 15, 2018 By julia

St. Paddy’s Day is just around the corner, so it’s time to get in as much of the colour green as humanly possible with this cauliflower spirulina smoothie bowl.

Make this uber healthy, nutrient-dense breakfast so you can happily balance it out with that green beer later!

Warning: The energy you’ll receive from this bowl o’ goodness might have you dancing on tables to those Irish fiddles until the sun comes up.

This recipe is pretty much the most amount of nutrients you can fit into your blender, blended into a thick smoothie bowl and topped off with any kind of superfoods you have in the house!

Smoothie bowls are a go-to around here.

Smoothies are great too, but bowls are better. Why? Smoothies go down too quick (unless you’re mindfully paying attention to chewing your liquid). It’s good to take your time eating blended anything, and actually CHEW your smoothie. Sounds weird, I know. But, by chewing, your mouth releases saliva with amylase (the digestive enzyme for carbohydrates). This is where it all begins (digestion, that is), so if you skip this step of physically chewing, the food by-passes the mouth without the first initial breakdown of nutrients. This makes it harder on the rest of your body during the digestion process.

Chew yo’ smoothie!

You might be thinking… Cauliflower in a smoothie WHAT?! But seriously, it creates a creamy texture and adds mega benefits. We should be eating something from the cruciferous family on the daily (cauli, broccoli, cabbage, kale, brussel sprouts, bok choy, collard greens…), and this is an easy way to get it in ya.

Benefits:

  • Spirulina is one of the most detoxifying ingredients you can consume! It’s a blue green micro-algae with magical powers. Plus, it’s 60% protein (!) and packed with vitamins K1, K2, B12, A plus minerals iron, manganese and chromium. It’s extremely potent, so you don’t need much of it to reap the benefits. The antioxidants and phytonutrients will help decrease signs of aging and ward of disease and inflammation.
  • Cauliflower as I said earlier is a member of the cruciferous vegetable fam. This family is packed with disease-fighting phytochemicals, drastically lowering your rise of cancer and cell oxidation.
  • Greens of any kind are king when it comes to nutrient density. Chlorophyll, phytonutrients, antioxidants, fibre… these are all ingredients your body thrives on. You’ll be bursting with energy and vitality if you pack your mouth with greens at any chance you get.

 

St. Patrick's Day Green Cauliflower Spirulina Smoothie Bowl
 
Save Print
Prep time
2 mins
Cook time
3 mins
Total time
5 mins
 
I always wing it when it comes to smoothies! But, this gives you a good idea of proportions for a deep green smoothie bowl! Feel free to add more or less of anything, it will all work out. If you need more sweetness, add more dates or banana! Try to pack in as many green leaves as possible.
Author: Jules
Recipe type: smoothie, smoothie bowl, breakfast, ready in 5
Serves: 1
Ingredients
  • 2-3 kale leaves, de stemmed
  • 1 cup spinach
  • 1-inch thumb of ginger root
  • 2 frozen bananas (3 if they're small!)
  • 2 medjool dates
  • 1 cup frozen cauliflower
  • 1-2 cups frozen berries (your choice)
  • 1 tsp spirulina
  • 1½ cups vanilla almond milk, or thishemp milk

  • Optional add-ins:
  • More Greens if you can handle it! Spinach, cucumber, celery, romaine...
  • 1 inch thumb turmeric root
  • Water (if you want a drinkable smoothie)
  • Your favourite vegan protein powder
  • Carrot
  • Apple

  • Recommended toppings:
  • Raw cacao nibs
  • Coconut shreds
  • Jules Fuel Buckwheat Oats
  • Banana
  • Hemp seeds
  • Omega 3-6-9 oil (Udo's has a good blend, and an option with DHA too!)
Instructions
  1. Fill your blender with all the smoothie ingredients in this order: ginger, greens, cauliflower, spirulina, berries, banana, dates, almond milk.
  2. Blend on low-medium, and use your tamper to help the consistency become as smooth as possible. Add a bit of water if needed to help blend.
  3. If you don't have a tamper for your blender, just add a bit more liquid so it blends on it's own (you'll just have a runnier smoothie bowl)!
  4. Pour into your favourite bowl, and top it with your favourite toppings!
Notes
** You can use unfrozen bananas and cauliflower, but it won't be quite as creamy or delicious...
3.5.3226

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Filed Under: Breakfast, Gluten Free, Holidays, Lunch, Raw, Recipes, Salt Free, Snacks, Uncategorized Tagged With: cauliflower smoothie, deep green smoothie, green breakfast, green smoothie, hooked on plants, raw breakfast, raw vegan breakfast, ready in 5, smoothie, smoothie bowl, spirulina smoothie, st patrick's day breakfast, st. patrick's day recipe, superfood breakfast, thick smoothie bowl

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 smoothie 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 to 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, efficient 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 you gulp 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 these in first, so they are pressed down with the other ingredients).
  2. Use the fruit as a way to mask any 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  (spinach, kale, romaine, celery, cucumber)
  • 2 ripe frozen bananas (add a couple more 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.

Optional 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: high in antioxidants and healing properties (about 1 – 2 tsp)

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

~ Lucuma powder: 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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🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

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Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
🥞💛 Vegan 3 Ingredient Blender Pancakes—so 🥞💛 Vegan 3 Ingredient Blender Pancakes—so easy, super delish, and protein-packed.✨ 
Just blend, pour, flip, and devour.

3 main ingredients plus a few powders / spices 👌 

👨‍🍳 Ingredients:
✔️ 3 ripe bananas 🍌
✔️ 3 cups oats (GF if needed)
✔️ 1-1.5 cups plant milk (oat, almond, soy… whatever floats your nut milk boat)
✔️ 1 tsp baking powder
✔️ 1 tsp baking soda 
✔️ 1/2 tsp cinnamon
✔️ 1 tsp vanilla extract
✔️ Pinch of salt
Optional:
@complement Daily Greens
@complement Chocolate Protein 
@staywyldorganics Mushroom powders 🍄‍🟫 
Vegan chocolate chips?!

Use ‘hookedonplants’ for a discount on all. 

… beer powder makes these babies nice & pink…! 

🔥 Directions:
1.  Add oats, powders to the blender, and blend to a flour
2. Add milk and bananas, blend until smooth (add a little extra milk if needed & use a tamper to help blend. 
3. Heat a non-stick pan over medium and lightly grease with coconut oil or vegan butter.
4. Pour the batter into the pan (small pancakes work best), cook for ~3 mins until bubbles form.
5. Flip, cook another 2 mins, then stack ‘em high!
✔️ TOP IT with maple syrup, nut butter, warm berries, coconut chips, chocolate drizzle… whatever makes your heart happy! 🍓

Save this for your next cozy brunch and tag me if you try it. 
Who’s flippin’ pancakes this weekend?! 💛

👌Freeze & pop in the toaster for a quick Breaki. 
** Can also be used in the waffle iron 🧇 

Are you in team waffle or team pancake?? 
👇Do tell. 

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