HookedOnPlants

When getting hooked is a good thing

hooked on plants

Easy Vegan Cashew Cheese Sauce | 7 Ingredients

By

The good ol’ days of broccoli and cheese sauce are making a comeback, this time in the form of this next-level raw vegan cashew cheese sauce.

Totally nostalgic…who’s with me on that?

In the attempt to get me to eat those veggies in any way possible… cheese sauce, and sometimes mayo, made it onto the plate beside those greens.

It worked like a dream, just like this new & improved eat-yo-veggies cashew cheese hack will.

Something special happens to broccoli when it’s paired with a creamy, tangy, cheesy sauce. Dip away with all the other veggies, and you’re easily munching away on greens like their goin’ outta style.

All you need to do for this recipe is soak the cashews, blend it all up, and then drizzle, spread, dip, scoop…

I’m all about the sauce.

If you’re looking for a veggie-based cheese sauce option, check out this Mind-Blowing Nut-Free cheese sauce recipe I posted not too long ago.

Either one is perfect for a colourful side dish for a holiday like……. Easter!

Benefits:

  • Cashews are packed with healthy fats (monounsaturated and polyunsaturated) to help the absorption of the fat soluble vitamins (A, D, E, and vitamin K) found in the nutrient-dense greens. Plus, these healthy fats help brain development and memory!
  • Nutritional Yeast (NOOCH) is a vegan’s best friend. Not only does it taste cheesy, but it also is packed with Vitamin B12 (which comes from microorganisms in soil), the one nutrient that you might be lacking in on a vegan diet.
  • Turmeric is a magical ingredient. Not only does it change any recipe into a smashingly colourful dish, but it’s also one of the most powerful anti-inflammatory ingredients out there. Add a bit of pepper to increase the bioavailability of the curcumin in the turmeric by 2000%!


Easy Vegan Cashew Cheese Sauce
 
Save Print
Prep time
Cook time
Total time
 
Answer that cheese craving with this super easy vegan cheese sauce, ready to be best friends with anything that calls for cheese. Pizza, pasta, veggies, nachos, you name it!
Author:
Recipe type: sauce, condiment, snack
Serves: 5
Ingredients
  • 1 cup raw cashews (soaked at least 30 minutes and rinsed)
  • ¼ cup nutritional yeast
  • 1 clove garlic, crushed
  • juice of 1 lemon
  • ⅛ tsp sea salt + pepper
  • ¼ tsp turmeric
  • ¼ cup + 2 tbsp plain unsweetened plant based milk (I used almond)
Instructions
  1. Blend all ingredients in high-speed blender until smooth! You might have to turn it off and scrape down the sides with a spatula every now and then...
  2. Use it for dipping, drizzling, spreading... anything! Pizza, pasta, cracker plates, or saucin' anything up!

Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants.

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

By

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
Cook time
Total time
 
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:
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...

Want more?

Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants.

Creamy Vegan Spinach Artichoke White Bean Dip | 8 Ingredients

By

Creaminess alert! I’m in love with this Vegan Spinach Artichoke Dip.

White beans come into play to create that creamy texture you’re craving, minus the dairy.

If you come across this dip in the store, the veg-sounding name will probably fool ya. The usual culprits show up in full force in the store-bought version… cream cheese, sour cream, mayo, and parmesano. Yup, it’s an overload of the type of creaminess that won’t do your body any favours.

That brings me to one of life’s must-knows.

 

There are 2 important aspects of the act of eating. The physical side & the mental side.

The way you love and appreciate your food makes a big difference in how your body is going to assimilate those nutrients. If you’re stressed out or worried about that thing you’re eating while you’re eating it (‘oh god, I shouldn’t be eating this…’), your digestion won’t run smoothly (because your adrenal system ~ AKA, your stress centre ~ simply cannot work at the same time as your digestive system).

Step 1 – you’ve got to love the taste.

Step 2- you’ve got to appreciate the food and feel good about eating it.

 

It’s a lot easier to follow through with step 2 when the food you’re eating is actually good for you, and it helps when it doesn’t taste like cardboard, am I right!?

That’s what it’s all about here. This dip is even better than ‘guilt-free’, I’ll go as far as saying it’s a ‘life-giving’ dip. It’s next-level awesome for your taste buds and your health.

And oooh man, does it ever taste good warmed up with a side of rye sourdough, crackers and veggies.

The white beans give this dip the dip-able texture we’re looking for.

Don’t limit it to a dip! Spread it all over your toast, sandwiches, wraps, or even make it into a pasta sauce by adding almond milk!

 

There’s just two steps to get to this deliciousness.

Blend

Bake

… that’s it.

 

Benefits:

  • White beans (cannellini beans) are of the legume family. Enough said. Legumes have tons of antioxidants, inulin fibre (prebiotics), minerals, vitamins, and protein. They’re low in fat, cholesterol, and calories (in comparison to the meaty alternative). This is your time to get in yo’ beans! Soak them first, then rinse if you feel that you get gas from them.
  • Artichokes = antioxidants. They’re #7 on USDA’s antioxidant-rich foods list! Plus, Vitamin C in artichoke is going to help you absorb the iron in the spinach. What a combo.
  • Spinach. We all know it’s Pop-Eye’s fave. Why wouldn’t it be? It’s packed with the good stuff (iron, water content, fibre, plant protein, chlorophyll, plus… niacin, manganese, zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate,potassium, calcium, magnesium, phosphorus, copper), but missing the bad stuff (saturated fat & cholesterol). A recipe for Pop-Eye’s physique.

 

Spinach Artichoke White Bean Dip | Vegan
 
Save Print
Prep time
Cook time
Total time
 
This dip is easy, but so impressive. We're keeping it on the lighter side by using beans as the base instead of nuts. It's creamy and delicious!
Author:
Recipe type: dip, appetizer, spread
Serves: 6
Ingredients
  • 1 can white cannellini beans (drained and rinsed)
  • ½ cup + 2 tbsp nutritional yeast
  • 1 tbsp onion powder
  • 3 cloves garlic
  • 2 tbsp lemon juice (about a ½ lemon)
  • ¼ tsp salt
  • 1 cup packed spinach, roughly chopped
  • 1 cup artichoke hearts (about 1 can, drained), roughly chopped
Instructions
  1. Pre-heat your oven to 375°F.
  2. In your food processor, blend beans with ½ cup nutritional yeast, onion powder, garlic, lemon juice, and salt.
  3. In an oven safe serving dish, mix the bean mixture with the spinach and artichokes.
  4. Cover with tin foil, then bake for 12 minutes.
  5. Take the foil off, sprinkle with extra nutitional yeast (or vegan parmesan like Violife's or this recipe) and broil on high for 2 minutes.
  6. Serve this saucy goodness up with your favourite raw veggies, chips, crackers...you name it.

Want more? Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants.

Hooked On People Interview: Jason Wrobel + his Crêpes with Strawberry Tomato Coulis

By

Jason Wrobel ( J-Wro ) is a ball of energy, enthusiasm, knowledge and inspiration. I was inspired by this firecracker ever since I heard him speak on a podcast. He’s a wellness entrepreneur as a coach, author, chef, and public speaker. He’s put his raw food chef certification to use by preparing meals for an array of celebs. His wealth of knowledge now spreads into his new book, Eaternity and his J Wro Show Youtube channel, and he even had his own TV show How to Live to 100 on the Cooking Show Channel. Jason is all about living a full, energized, long life by eating plant-based whole foods and living life through a humorous lens of positivity.
HOP: How long have you been vegan for, and what was the catalyst?
Jason Wrobel: I’m celebrating my 20th year of veganism this year. The initial seed of inspiration to become vegan was observing the health issues in my family. In 1995, my Grandfather lost his second battle with an aggressive form of cancer
and it made me deeply question the lifestyle choices, diet and habits in my family. I took a good, honest look at how I was living and how I was eating. At that time, I took to the web to start researching nutrition, animal rights, global warming and factory farming. The more I learned, the more I realized that I was not living in alignment with my ethical or moral values. Over the course of a few years, I shifted from a SAD diet (Standard American Diet) to vegetarian to eventually vegan. By spring 1998, I was fully vegan and I’ve never looked back. It’s been the single most important, defining decision of my life thus far!
HOP: Who do you look up to in this plant-based world?
JW:
3) The Sarno Brothers (Chad and Derek Sarno)
HOP: Top 5 tips for transitioning to a plant-based lifestyle?
JW:
1) Start gradually incorporating more plant-based foods into your life. Give your body time to adjust.
2) Lean on substitutes for milk, cheese, yogurt and meat – there are plenty of vegan options for all of those products.
3) Connect with community, either local or online. Having a support system makes it easier.
4) Eat a wide variety of foods, eat all of the colors of food and focus on diversity.
5) Be courageous in the kitchen and experiment with new recipes and foods often.
HOP: Top 5 ways to detoxify an exhausted and polluted body?
JW:
1) Drink more water. A LOT more. Nature’s solution to pollution is dilution.
2) Try far infrared sauna therapy. It helps you detox through your skin and get rid of heavy metals.
3) Eat more detoxifying greens – especially chlorella, spirulina, cilantro and dandelion.
4) Eat more alkaline foods and start your day with warm water and lemon juice (or apple cider vinegar).
5) Try a 5 to 7 day liquid fast with fresh juices, tea, broth and water. It’s a good way to re-set your body seasonally.
HOP: Not only are you an advocate for healthy eats, but you’re also all about creating a positive mindset to ward off depression and negative thoughts. Can you give some advice to those who are trying to make mediation and positive thinking a habit?
JW: You have to make meditation a non-negotiable, like eating, sleeping or brushing your teeth (hopefully that’s a non-negotiable for you!) Taking 15-30 minutes each day to sit in stillness, silence and observe your thoughts is an incredibly effective way to let go of so much every day – stress, anxiety, depression, worry – these can all be allayed by doing a consistent, daily meditation practice. I’ve found (and research confirms) that meditation increases productivity and efficiency, while decreasing feelings of overwhelm. It’s good medicine for the mind, body and soul.
HOP: The vegan music festival in LA, Circle V is getting more and more popular with Moby headlining last year. Do you have a favourite musician or DJ? Do you think they’ll be at Circle V one day?
JW: That’s a tough one. That’s like asking me what my favourite dessert is. Most of my favourite musical artists are dead, so, unless they’ve been cryogenically frozen, I don’t think they’ll be coming to Circle V anytime soon. For current artists, I really love Reggie Watts – who coincidentally played the last Circle V festival. In fact, I’m actually performing with a new band in Los Angeles and our plan is to play the festival later this year! Stay tuned!
HOP: What does your ideal morning routine look like (even if it doesn’t actually happen everyday…because none of us are perfect!)?
JW: My ideal morning routine begins with a warm compress on my face and a saline sinus rinse. Then I drink 24-36 ounces of warm water with lemon juice or apple cider vinegar to alkalize my body. Then I meditate and focus on what I want to create for the day. Then I’m off to the gym or a hike to move my body. And then I start the work day. I make sure the build in plenty of self-care and take care of my own needs before I start addressing the needs of others. It’s made a massive difference in my life.
HOP: What is the next exciting project that all of us need to know about?
JW: I’m launching a new coaching program where people come to my residence in Los Angeles and live on-site with me for a week, focusing on food, nutrition, mindfulness, abundance and setting a solid foundation for a more vibrant life. I’m incredibly excited about that, as I’ve never offered something so intimate and focused for new clients before. Also writing the treatments and scripts for my second television series, which I plan on producing later this year. I can’t tell you much about it (yet) but it will be fun, and crazy and VERY entertaining.
HOP: You have a lot going on! Do you have any secret time management or motivational tips for entrepreneurial types?
JW: There are so many, I don’t know where to begin.
  • Firstly, take care of your own needs before you address the needs of others. You’ll be able to show up more present and focused (and not resenting yourself for ignoring your needs!)
  • Second, master your calendar. If it’s not on your calendar, it’s not real. Get everything on that calendar so you can stay on top of your commitments.
  • Third, use online productivity tools like a pomodoro timer (to work in time blocks), Calendly (to schedule online appointments) and TickTick (simple online to-do list).
  • Fourth – try to focus on 3 to 5 big things every day. Don’t overwhelm yourself with 15-20 things on your to-do list each day. That’s the path to crazy making. Stay focused and simplify!Image result for jason wrobel
HOP: Your book, Eaternity, is all about nutrient dense recipes. What is your favourite recipe from your book?
JW: Thank you so much! Eaternity was a true labour of love and I’m grateful that it’s impacted so many lives worldwide. My current favourite recipe? It’s gotta be the Sweet Crêpes with Strawberry Tomato Coulis. The crêpes are gluten-free and it took me more than a few tries to nail that recipe. But the results were well worth it. It’s scrumptious and satisfying. Hope you enjoy it!
It seems like all I ever want for breakfast are sweet things. There’s something so sensual, satisfying, and splendid about crêpes—they feel like they should be reserved for special occasions. This crêpe recipe took me about 20 attempts to finally nail it. And the results are absolutely stunning. The inclusion of tomato in the strawberry sauce is hauntingly delicious, and you will be seduced by the perfect texture of these gluten-free crêpes. Plus, strawberries contain anthocyanidins and anthocyanins—nutrients that help reduce stress and depression. C’est magnifique!

Jason’s Tip: Using a very thin, wide rubber spatula will help immensely with getting the crêpes out of the pan. Go slowly and take your time. Crêpes don’t like to be rushed. When using gluten-free flour, make sure it does not contain any added thickeners such as arrowroot powder, xanthan gum, or ground flaxseed. These will ruin the consistency of the crêpes by making them too thick and the batter too viscous.

Jason Wrobel's Crêpes with Strawberry Tomato Coulis
 
Save Print
Prep time
Cook time
Total time
 
2 cups raw cashews, soaked for at least one hour ½ cup coconut nectar 1 teaspoon vanilla extract ¼ cup fresh lemon juice ¼ cup plus 2 tablespoons filtered water ½ teaspoon lemon zest ¼ cup plus 2 tablespoons organic virgin coconut oil, melted
Author:
Recipe type: crêpes, breakfast, dessert, soy free, gluten free
Serves: 8-10
Ingredients
  • Sweet Cashew Creme:
  • 2 cups raw cashews, soaked for at least one hour
  • ½ cup coconut nectar
  • 1 teaspoon vanilla extract
  • ¼ cup fresh lemon juice
  • ¼ cup plus 2 tablespoons filtered water
  • ½ teaspoon lemon zest
  • ¼ cup plus 2 tablespoons organic virgin coconut oil, melted

  • Crêpe Batter:
  • 1 cup gluten-free all-purpose baking flour
  • 1 cup unsweetened coconut milk
  • 4 tablespoons organic virgin coconut oil, divided
  • 2 tablespoons coconut sugar
  • 3 tablespoons golden flaxseed, finely ground
  • ¼ teaspoon sea salt
  • 1 teaspoon aluminum-free baking powder
  • ½ cup filtered water
  • 1 teaspoon vanilla extract
  • 1 cup diced strawberries, reserved for garnish
  • 1 cup crushed walnuts, reserved for garnish

  • Strawberry Tomato Coulis:
  • 2 cups diced strawberries
  • 1½ cups chopped tomatoes
  • 5 tablespoons coconut nectar
  • 1 tablespoon plus 1 teaspoon fresh lemon juice
  • Pinch sea salt
Instructions
  1. First, make Sweet Cashew Crème: blend all creme ingredients in a high-speed blender for 40 seconds until ultra smooth and creamy. Chill before serving.
  2. Make the crêpe batter: mix together baking flour, coconut milk, 2 tablespoons of the coconut oil, coconut sugar, golden flaxseed, sea salt, baking powder, filtered water, and vanilla extract, preferably with a high-speed blender or hand mixer. Cover and refrigerate for 30 minutes. The batter will keep fresh in a covered container stored in the refrigerator for up to three days.
  3. Make the Strawberry Tomato Coulis: combine all the coulis ingredients in a high-speed blender or food processor and pulse the mixture gradually until well combined, retaining a slight amount of chunkiness to the mixture. Set aside.
  4. Heat the remaining 2 tablespoons of coconut oil over medium-low heat in a nonstick pan or crêpe pan. If using an 8-inch pan, use ¼ cup of batter. If using a 9 or 9½-inch pan, use ⅓ cup of batter. Pour the batter into the pan and shake the pan immediately to spread the batter evenly. When the topside of the crêpe is totally dry, starting to brown slightly around the edges, and producing little bubbles (after about 2 minutes), carefully flip the crêpe with a thin spatula. The other side will need less cooking time, around 1 to 1½ minutes.
  5. Carefully remove the finished crêpe and transfer to a plate. Repeat until all of the crêpe batter is used.
  6. Assemble: fill each crêpe with a large dollop of the Sweet Cashew Crème, spooning it lengthwise. Fold the edges of the crêpe toward the middle, one at a time, and then flip the crêpe over, with the top facing down on the plate. Spoon a generous amount of the Strawberry Tomato Coulis on top and garnish with diced strawberries and chopped walnuts.

Whole Roasted Cauliflower with Curry Tahini Sauce | Vegan Main

By

Whole Roasted Cauliflower is the easiest and one of the most delicious ways to enjoy your cauli!

This flavourful bomb of a recipe can take place of that main roast on the table.

Get those steak knives out, it’s time to carve up the cauli! Said no one, ever… until NOW.

But, you won’t need that steak knife, because this juicy cauliflower cooked to perfection, allows any dull knife to easily make it’s way to the bottom of the dish.

Let’s talk about this sauce. First, it’s massaged into the cauliflower, then it turns into a beautiful and delicious golden crust. Then, the other half of the golden goodness is drizzled liberally over the finished product.

Warning: this sauce may be your new addiction.

I brought this one to a potluck, and it was dubbed the vegan turkey. If you’re bringing it to a dinner, place it in a roasting dish, surround it in kale leaves, and put it in a 300°F oven for 10 minutes when you get there (the kale will turn into kale chips, and your roast will be extra golden).

In just a few steps you’ll have yourself a killer main.

Sauce the cauli.

Bake the cauli.

Slice and drizzle.

 

Whole Roasted Cauliflower with Curry Tahini Sauce
 
Save Print
Prep time
Cook time
Total time
 
One of the easiest ways to prepare cauliflower. It's perfect for an impressive looking main dish!
Author:
Recipe type: dinner, main,
Cuisine: vegan, plant-based, vegan main
Serves: 4
Ingredients
  • 1 head cauliflower, wash it and take off the greenery, but leave the stalk on (you may have to trim it for the cauliflower to site flat)

  • Curry Tahini Sauce:
  • ½ cup tahini
  • 3 tbsp maple syrup
  • 1½ tbsp curry powder
  • ¼ tsp sea salt
  • 3 tbsp apple cider vinegar
  • 1 tbsp dijon mustard
  • ½ cup water
  • ½ cup plain, unsweetened almond milk (or any other plain, unsweetened plant-milk)
Instructions
  1. Pre-Heat oven to 400°F
  2. Meanwhile, make the sauce: blend all sauce ingredients together EXCEPT for the almond milk.
  3. Place cauliflower head, stem-side down, in an oven safe baking dish.
  4. Pour half of the sauce over the cauliflower and spread evenly with your hands over the whole head of cauliflower (except for the bottom).
  5. Place cauliflower back in the dish, and fill the dish with ½ inch of water.
  6. Bake for 50 minutes, or until a knife easily pokes through the centre.
  7. When you take the cauliflower out, heat up the rest of the sauce in a small pot with the ½ cup of almond milk.
  8. Serve the cauliflower with a good drizzle of the the warm sauce!

Want more? Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants.