HookedOnPlants

When getting hooked is a good thing

oil free

Bangin’ Banana Tahini Chaga Granola (Oil & Refined Sugar-Free)

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Who doesn’t love a good crunch in the mornin’?

I do.

But, I don’t love all the sugars + oils snuck into a typical store-bought granola…

Enter: THIS BANGIN’ BANANA TAHINI CHAGA GRANOLA

This recipe is:

-Easy

-Delish

-Free from refined sugars and oils

-Made up of whole foods baby!

Pour some milk on top (Earth’s Own new 4 ingredient oat milk are a fave), or sprinkle it on top of your coco yogurt bowl or smoothie bowl. How ever you enjoy granola, you’ll be able to enjoy it knowing you’re packing your body with quality nutrients and good energy. 

As for the mushroom part, totally optional, but any opportunity I can get, I’ll add in mushroom powders to my recipes. 

The Stay Wyld Organics Mushroom powders are North American sourced, steamed for best absportion, organic, and packaged in glass with a tin lid (plastic-free packaging for the win). I’m using Chaga here, but really could throw all 5 in this recipe!

 

Turkey Tail, Cordyceps, Lion’s Mane, Reishi AND Chaga all give you a mega dose of antioxidants and act as adaptogens in your body, bringing your body back to homeostasis (balance). They’re also immune-boosting and good for the gut. 

Cooking time: 16 minutes

Servings: 5

NOTE: This recipe is very double-able. Do it. 

 

Vegan Hollandaise Sauce

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Nothing like a decadent, creamy, lemony, thick sauce to douse that vegan brunch with! This vegan hollandaise sauce is even delicious on dinner your plate (think taters & sauce, broccoli & sauce, glory bowls & sauce, burritos & sauce…)

Being plant-based, means falling in love with sauces. All the sauces.

Tomato-based, bean-based, cashew-based, tahini-based, nooch-based, miso-based, veggie-based… endless bases of sauciness.

Today’s all about this cashew raw vegan hollandaise.

It’s time to cure those creamy cravings with total satisfaction by drizzling this stuff over any savoury dish to create a culinary masterpiece.

Super simple.

Super delish.

With just 7 ingredients and a blender, you’ll be on your way to sauce o’clock, saucy heaven, 10 on the sauce-o-meter, 100% sauciness… You get it.

Benefits:

  • Cashews are packed with minerals, and dietary monounsaturated and polyunsaturated fats to help the body absorb the fat-soluble vitamins A, D, E, and vitamin K and produce fatty acids needed for yo’ brain!
  • NO DAIRY – this is a big plus. Typical hollandaise has a whole lotta butter and eggs. Replacing these two with cashews will help you prevent cancer, inflammation, acidity, weight gain and animal suffering 🙂 Go nuts.


Vegan Hollandaise Sauce
 
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A hollandaise sauce to bring back those eggs benny memories. Make a bunch of this because you'll be wanting to pair it with everything.
Author:
Recipe type: sauce, vegan sauce, brunch
Serves: 1 cup
Ingredients
  • ¾ cup cashews, soaked over night (or 10 minutes in hot water), then strained
  • ¼ cup lemon juice (juice of 1½ lemons)
  • ½ cup unsweeted, unflavoured plant milk (almond, coconut or soy)
  • ½ tsp garlic powder
  • 1 tbsp nutritional yeast
  • 1 tsp turmeric powder
  • ¼ tsp sea salt
Instructions
  1. BLEND! Seriously. That's it. Until smooth.
  2. Drizzle away.

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

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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 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 (without nuts)

Mind-Blowing Vegan Cheese Sauce (No Nuts)
 
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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:
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 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
  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 😉

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Creamy Lemony Nooch Dressing | Oil-Free & 4 Ingredients

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You’d have a tough time trying to find a day to look in my fridge without seeing a jar of this Lemony Nooch dressing.

I’m telling you now… triple or quadruple this recipe so you can have this amazingness available in your fridge for up to 10 days, and finally get excited to make friends with salad er’yday.

This dressing works with any kind of salad. Greens, beans, grains, legumes, you name it, just add it, and it’s all better.

The best way to use this is to mash your torn up kale leaves in the dressing, and let it sit for 10 minutes in your salad bowl (this softens the kale), then add the rest of your salad ingredients and toss it all up! I try to get a salad in my system on the daily, and this dressing makes it easier than ever!

The nooch, paired with the dijon creates a cheeziness and creaminess without the need for any oil!

If you’re looking for more oil-free salad dressings, here’s a few to play around with.

Feel free to use apple cider vinegar to instead of lemon, and add a bit more maple syrup if you like it sweeter!

Benefits:

  • Nooch (Nutritional yeast) is packed with vitamin B12 (which everyone needs to make sure they get in their diet either by supplementing or eating B12 fortified foods like nooch’ or fortified plant-based milks), and has a cheesy flavour! It’s so delicious to sprinkle on anything, and add to any sauce to get that creamy, cheesy taste.
  • Lemon is detoxifying, great for your skin, high in Vitamin C and helps indigestion.
  • Oil-free dressing means you’re salad will be mega healthy! Oil is a refined fat, without fibre and with minimal nutrients. So if you’re trying to keep your salads low in empty calories, yet nutrient-dense and delicious, try ditching the oil and using these ingredients to create the creamy dressing you’re after!

 

5.0 from 2 reviews
Creamy Lemony Nooch' Dressing | Oil-free & The Best
 
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An oil-free, yet creamy dressing that will make any salad a winner. This is my go-to! Triple the recipe so you have it on hand for easy salad making anytime.
Author:
Recipe type: dressing, sauce
Serves: 2
Ingredients
  • 3 tbsp lemon juice (or apple cider vinegar)
  • ⅓ cup nutritional yeast
  • 1 tbsp dijon mustard
  • 1 tbsp maple syrup
  • 1-2 tbsp water, optional (depends on how thick or thin you like it!
  • * I recommend tripling this recipe and keeping a jar of dressing in the fridge ready to go*
Instructions
  1. Pour all ingredients (except for the optional water) in a mason jar and shake! Or, pour all ingredients into the bottom of your salad bowl, and whisk!
  2. Add a bit of that water if you want a thinner dressing.
  3. *I recommend adding some kale to the dressing in your bowl, and mashing it in the dressing with your salad tongs, then letting that sit a few minutes before adding the rest of your ingredients. This provides a delicious massaged kale base for the rest of your salad. My usual salad for 2 consists of 4 leaves of the massaged kale, tomato, ½ avocado, 1 pear, 2 green onions, 1 head romaine, 1-2 tbsp raisins and sunflower seeds.

The Perfect Smoothie Bowl

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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!