high nutrient

15-Minute Creamy Avocado Pasta

May 3, 2018 By julia

The magic of Avo is at it again. Avocado pasta is the answer to your dinner woes.

Whether you’re vegan or not, this pasta is a super easy weekday dinner to fall back on and it’s packed with a ton of nutrients and flavour…all in under 10 minutes. Serve it up with a salad and you’ve got yourself a super satisfying, delicious dinner staple.

If you’re making the switch, it’s all about figuring out your new staples as a new vegan.

Think about it. How many different types of dinners do you make in a month? I’m guessing it’s probably just a handful of go-to recipes you have in your repertoire that you cycle through (nothin’ wrong with that!). Turning veg just means veganizing these go-to’s, or finding a handful of vegan dinner options you love, then creating a new recipe cycle. The longevity of this lifestyle relies on simplicity (and tastiness, of course), and that’s where recipes like this avocado pasta shine.

Not only is the past simple, but it’s such a crowd pleaser. It’s creaminess without the heaviness of your typical creamy pasta.

Kids will gobble this stuff up too, so if your tasters are little munchkins, then definitely give this one a try!

I get overly excited every time I use the spirilizer, like a kid in a candy shop. You get so much ‘spaghetti’ out of just one yam (or any other veggie you choose to spirilize, like yicama, carrot, beet, or zucchini).

Benefits:

Yams are packed with vitamin C to boost your immunity and aid in healing your wounds.
Avocados are packed with monounsaturated fats, minimizing joint pain and arthritis, hydrating your skin and strengthening your hair.
Garlic is an antibiotic and anti-fungal. The sulfur compounds will help keep your blood pressure in tact. Adding lemon to the crushed garlic enhances the sulfur compound allicin, so this sauce is a perfecto comination-o!

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10-Minute Creamy Avocado Pasta

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Prep time

3 mins

Cook time

12 mins

Total time

15 mins

This is a go-to staple dinner recipe! It takes 10 minutes and curbs that creamy, comfort-food craving.

Author: Jules

Recipe type: pasta, easy dinner, 15 minute dinner, lunch idea

Serves: 2-3

Ingredients

1-2 yams, spiralized or 1 package spaghetti of choice (I like brown rice pasta)
2 ripe avocados
2-3 cloves garlic
¼ cup nutritional yeast
Lemon zest from 2 lemons (do this before you juice the lemons)
Juice of 2 lemons
1 red pepper, diced
½ cup black beans, rinsed

Instructions

If using pasta instead of yams, boil water in a large pot and cook pasta according to directions
Meanwhile make the sauce: add avocado, lemon juice, garlic, nutritional yeast to food processor and blend until smooth.
Strain pasta and pour it back into the large pot. Add the sauce and mix into pasta thouroughly
Top it off with beans, red pepper, lemon zest and this vegan parm!

Notes

-Use half spaghetti, half spiralized yam
-Use any other vegetable you like to spiralize

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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?

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 parm recipe, or find yourself some amazing Violife cheese to grate)!

Benefits:

Cauliflower is super nutritious, so don’t let the lack of colour fool ya’. 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 that our body converts into vitamin A). What this means for you, is healthy skin and mucus membranes, a stronger immune system, and 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 (No Nuts)

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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

Steam the cauliflower and carrots until soft (about 10 minutes)
Meanwhile, (unless you're using onion and garlic powder), oil-free sauté 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
Add the onion, steamed cauliflower, and carrots to the blender with the the rest of the ingredients
Blend until smooth!
If using as a dip, put in and oven safe dish and broil on high for 3 minutes.
Or, mix in with pasta, pour over roasted veggies, or just eat it by the spoonful 😉

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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?

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

TIPS:

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).
Use the fruit as a way to mask any bitterness of the greens.
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!

Veggies For Dayz Rice Paper Rolls with Tahini Lime Dip

March 14, 2017 By julia

Perfect for those days that you have that urge to dive into a plate-full of cleansing, vcggie deliciousness.

This dish is part of the Vancity Virtual Potluck menu!

The #VancityVirtualPotluck includes over 30 delish recipes from amazing Vancouver (/Whistler!) bloggers. The lovely ladies over at Piquant Marketing have brought us all together to form a mega-menu to devour.

I was super excited to start off the appetizer course of the Virtual Potluck, but then, just like a real-life potluck… I went ‘AH, what do I make’?

Then, ‘ahhhhhh yes rainbows are pretty. Let’s make some.’

For the appetizer that comes after these rice paper rolls, head over to Stephanie and Kiana at Karma and Soul for their amazing Roasted Balsamic Beet Hummus recipe (inspired by Melissa at Spread’Em Kitchen)!

The link for the next dish is at the bottom.

Click this photo for the full menu!

Back to these crunchy, nutrient-dense rolls. So simple and SO fresh.

Raw.

Vegan.

Oil-Free.

Gluten-Free.

And this sauce is perfection.

You can create an endless combination of veggies and fruit to stuff into these wraps. Just pack in your favourite colours of the veggie rainbow.

(I get all my favourites from Spud – use CRVAN-MURJUB for 20 buckeroos off!)

These babies are perfect to bring as a colourful appetizer to any shindig you’re going to.

The dipping sauce is also used in the Cucumber Cups canapé recipe. It’s so versatile and can be used as a spread, dip or dressing depending on the amount of water you add.

There’s no doubt that this flavourful, oil-free sauce will become a sought after staple in your abode.

Benefits:

~ Raw produce of any kind are what makes your body thrive. Eating fruits and veggies in their raw form keeps the nutrients in tact, plus gives you the water content and fibre you need for the digestion and assimilation of the vitamins, minerals and nutrients. You’ll get mega-benefits from all the enzymes and phytonutrients in raw goodness. This leaves you with more energy for healing and life! Clearer skin, more energy, less sickness, easier weight-loss, better digestion, and less inflammation are all benefits of eating an abundance of raw fruits and veggies.

~ Tahini is one of the best sources of calcium you can consume. The calcium in sesame seeds (what tahini is made of) is easily absorbed and assimilated by your body to help create strong bones well into your 90s

~ Rice paper wrappers are gluten-free, low-calorie, low-fat and easy to use. They are a great option for creating wraps with because the only ingredients are rice, and water (maybe some salt)!

Veggies for Dayz Rice Paper Rolls with Tahini Lime Dip

Serves: 2-4

Time: 20 minutes

Ingredients:

Wraps:

5-8 rice paper wrappers
2 beets, grated
4 carrots, grated
2 mangos, sliced
2 cucumbers, sliced length-wise
1 avocado, sliced
1 red pepper, sliced thinly
as many sunflower sprouts as you can fit
1 cup water (for rice paper)

Tahini Lime Ginger Dip:

2 tbsp tahini
4 tbsp almond butter
1 tbsp + 1 tsp tamari or soy sauce
1 tbsp rice vinegar
Juice of 1 lime
1 tbsp maple syrup
1/2 tsp ginger powder
1/2 cup water

Directions:

Make dipping sauce: add all dip ingredients to mini food processor or blender. Blend until smooth
Roll up the wraps: pour water in a plate. Submerge one rice paper in the water for 20 seconds. Take out and place on breadboard. Fill the wrap with some of each veggie. Fold the ends of the rice paper over the veggies, then roll like a burrito.
Cut in half, and serve with dipping sauce.

Puffed Quinoa Dessert Bars

November 10, 2016 By julia

Simple, no-bake, mouthwatering, chocolate-y, fudge-y dessert bars.

Totally a go-to for any day of the week.

This recipe is adapted from on of my favourite food bloggers, Dana at the Minimalist Baker.

I was lucky enough to grab a signed copy of Dana’s book at her book signing at Nourish Cafe after her and the lovely Erin Ireland‘s cooking demo! It’s an amazing new cookbook, Everyday Cooking. Every single recipe is simple and drool-worthy. She and her husband, John are both over-the-top inspiring.

These bars are perfectly scrumptious snacks or desserts. Just sink your teeth into them once.

You’ll see.

Here are the changes I made:

I used quinoa puffs as well as rice puffs, pumpkin seeds instead of sunflower seeds, maple syrup instead of agave syrup, and a mixture of sunflower seed butter and almond butter instead of peanut butter.

Benefits:

–Quinoa, AKA the mother grain, contains all 9 essential amino acids that our bodies can’t produce themselves. So these bars are packed with plant-powered protein and nutrient-dense energy.

–Maple syrup is one of the least processed liquid sweeteners you can use. It’s packed with antioxidants and has a low glycemic index compared to most other sweeteners. This means you avoid the sugar spike, and inevitable crash like you would get from more refined sugars. And it’s Canadian, yo!

–Raw almond butter has healthy unsaturated fatty acids and fibre. In treats like this, go for it, but I don’t recommend over-eating nut butters because of the high saturated fat content, but the un-roasted, organic, raw versions do carry fibre and vitamins, and can be a small part of a healthy diet 🙂

Time: 30 minutes

Servings: 12-14

Ingredients:

1 cup of nut or seed butter of choice (raw almond butter, sunflower seed butter, or tahini)
1/4 cup maple syrup
1/2 cup chopped dates (medjool or bahri)
1/4 cup raw pumpkin seeds
2 cups quinoa puffs
1 cup rice puffs
1/2 cup dairy free chocolate chips

Directions:

Prepare about a 6″x 8″ cake pan by spreading parchment paper or plastic wrap on bottom and over edges.
Add almond butter, PB2 paste and maple syrup to a small pot. Heat on low heat and stir until mixture is smooth.
Add almond butter mixture to a bowl with chopped dates. Stir to combine.
Add quinoa, rice puffs and pumpkin seeds. Mix with wooden spoon until evenly combined.
Spread out mixture in the prepared pan. To flatten evenly, use parchment paper between your hands and the mixture and press down firmly.
Remove the top parchment paper, and place pan in the freezer to set for 10 minutes.
While the deliciousness is freezing, prepare your chocolate sauce.
Melt chocolate chips in a double boiler on the stove, or in 30 second increments in a bowl in the microwave (stirring each time), until you have a smooth sauce.
Take the bars out of the freezer, and drizzle chocolate sauce over with a fork.
Throw that pan of goodness back into the freezer and wait (the hardest part) for 10 minutes until it is set.
Cut into shapes of your choice and gobble up.