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Creamy Vegan Red + White Sauce BBQ Pasta + 10 Reasons to DITCH DAIRY

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Some red & white action in a creamy vegan red sauce form for a little Canada Day celebration!

This time the creaminess comes from something special:

ACTUAL CREAM, but vegan.

Earth’s Own Canada just came out with a cooking cream! Made from Canadian Oats.

And lemme tell ya, it does the job.

Just use it like you would use dairy cream, and it cream-ifies anything.

Usually, I make cream from cashews (or sunflower seeds) like this recipe (just add a little more liquid). Or even white beans made into a cream sauce.

But, this cream makes it ridiculously easy, and extra creamy.

(Did you know oats use seven times less water than dairy?)

Better for the environment, better for the cows, better for you, PLUS it does the job. Win win win, WIN.

It’s BBQ season too, so fire up that barby and throw some plants on it, create a creamy sauce with ease, and you’re off to the delicious pasta races.

🥛 10 Reasons to ditch dairy and embrace dairy alternatives instead:
➖baby calves belong with their emotional mama cows⠀
➖ 65-100% of people are lactose intolerant⠀
➖ mama cows don’t deserve to be forcibly impregnated over and over
➖ your gut microbiome will thank you⠀
➖ we humans don’t need to ingest something that is meant for a baby calf to grow to a TON cow⠀
➖ look up casomorphins (in dairy) and cancer promoting IGF-1 growth factor… ⠀
➖ dairy uses 7x more water than oat milk⠀
➖ the countries with the highest dairy consumption also happen to have the highest rates of osteoporosis (so, no.. milk is not good for your bones)⠀
➖ there are tons of other ways to get calcium and protein … from plants ⠀
➖ and, it’s 2020 … the vegan milk, ice cream, butter, cheese and cream (like the one in this recipe) and RIDICULOUSLY DELICIOUS⠀

Creamy Red Sauce Veggie Pasta
 
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A creamy vegan red sauce pasta packed with BBQ'd veggies.
Author:
Recipe type: pasta, dinner
Serves: 5
Ingredients
  • 2 yellow or sweet onions, sliced
  • ¼-1/2 cup Earth's Own Cooking Cream
  • Tomato pasta sauce (used roasted garlic from Neal Brother's)
  • 400-500g whole grain pasta of choice
  • 2 red peppers, chopped
  • 2 zucchinis, chopped
  • 9 mushrooms (cremini/white), chopped
  • 1-2 tbsp balsamic vinegar
  • 3-4 vegan sausages of choice (we used Field Roast Italian)
Instructions
  1. Turn BBQ to 400F (or oven)
  2. Caramelize onions. Do do this without oil, just heat pan to medium, add sliced onions and let the pan brown. Add ⅛ cup of water to de-glaze the pan. Turn the heat down to simmer, and put the lid on. Let simmer for 20 minutes.
  3. Meanwhile, a bowl, mix together the veggies with balsamic. Add the veggies to a BBQ roasting dish (OR, bake them in the oven). BBQ for 30 minutes, mixing around halfway.
  4. Bring a pot of water to a boil. Add the pasta and cook according to directions.
  5. Add the sausages to the BBQ and grill according to the directions (about 4 minutes a side).
  6. Add cream and tomato sauce to the caramelized onions, and let simmer for another 5-10 minutes.
  7. Strain pasta, then pour it back into the pasta pot.
  8. Chop the sausages, and add them, the BBQ'd veggies and creamy red sauce to the pot. Stir until it's all slathered and delicious looking.
  9. Serve it up with some salad and a sprinkle of vegan parm!

If you make this, tag me on insta: @hookedonplants !

If you missed the premiere of Whistler Virtual Vegan Fest, it is on our Youtube channel for your viewing pleasure. Donate if you like to Happy Herd Farm Santuary or Whistler Food Bank here.

If you need help going plant-based without any judgement + with full support…check out 80/20 Plants, our app with 1:1 coaching ( Plants First Nutrition, Clare Minded, Esther, Matt and I), video lessons, meal planning and recipes.

Simple Creamy Tomato Pasta with Chick’n | Vegan + Oil-Free

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A week night dinner saviour!

This pasta is super delish, and takes no time.

The creaminess? Hello cashews.

The simple-ness? Hello blender.

Pretend you’re a top chef for a minute with out actually having the credentials.

The biggest bonus of it all? The creaminess and decadent mouth feel we all crave… doesn’t have to come from the cow!

As for the vegan chick’n; it can be taken out completely, or replaced with any other kind of vegan meat you like. I’m thinking cauliflower ground round would be delish in here from Big Mountain Foods, or Gusta sausages, or Very Good Butcher’s bangers, or Field Roast sausages, or a little more indulgent Gardein or Yves ground round. Make this multiple times, and switch it up every time!

Why not add a side of steak? Cauliflower steak that is… Just douse a thick slice of cauliflower in your fave sauce (used Naked Coconut Teriyaki for this one), and sear them on the BBQ for 4-5 minutes a side!

Don’t forget to whip up some ridiculously easy vegan parm.

Simple Creamy Tomato Pasta with Chick'n | Vegan + Oil-free
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Simple Creamy Tomato Pasta with Chick’n | Vegan + Oil-free

Recipe by JulesCourse: DinnerDifficulty: Easy
Servings

6

servings
Prep time

10

minutes
Cooking time

12

minutes

Ingredients

  • Creamy Tomato Sauce:

  • 1/2 cup cashews (soaked over night or a couple hours for the most creaminess)

  • 1 tbsp onion powder

  • 2 tsp oregano

  • 1 tsp basil (or 2 sprigs fresh basil

  • 1/4 cup nutritional yeast

  • 1/4 tsp salt

  • 1/2 tsp white pepper (optional)

  • 1 cup diced canned tomatoes

  • Pasta Fixin’s:

  • 1 medium sweet onion, diced

  • 2 cloves garlic, minced

  • 4-5 mushrooms of choice, sliced

  • 1 red pepper, diced

  • Meatiness: pre-cooked brown lentils or vegan chicken or ground round (Sweet Earth seitan strips, Very Good Butchers bangers, Gusta sausage, Field Roast weiners, Gardein chicken, Yves Veggie Cuisine Ground, Big Mountain Foods Ground

  • 2 handfuls kale or spinach, chopped

  • 300g whole grain pasta of choice (choose one with a couple of ingredients only… like brown rice or quinoa or chickpeas and water)

Directions

  • Turn pan to medium heat, add onions and let brown. Add a splash of water to de-glaze the pan. Then add in the pepper, mushrooms and garlic. Let sauté 5 minutes (add a bit of water if it sticks)
  • Boil water for your pasta
  • Add the ‘meat’ of choice to the pan. Let brown and heat up for 5-10 minutes while stirring periodically
  • Cook pasta according to directions
  • Meanwhile, make the creamy tomato sauce: Add all pasta sauce ingredients to the blender and whizzzz until smooth
  • Add the sauce to the veggie and ‘meat’ pan, stir to combine
  • Strain your pasta, then add that to the loaded pan too. Give it a good stir
  • Blend up some 3 minute cashew parmesan, then serve up your dish with some basil leaves, parm, and maybe even some garlic bread (toast with vegan butter and garlic powder = easiest garlic bread ever).

Creamy Portobello Cauliflower Fettuccine Alfredo

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Even Mr. Alfredo himself would FOR SURE give this Cauliflower Fettuccine Alfredo a 10/10. Even without cream, butter or cheese at the party.

Cream-ified with cauli and cashews and simplified with just 8 ingredients, making it the perfect answer to your weeknight scramble-fest (just takes 20 minutes).

Kids will love it too.

Use this sauce for anything else you need to add flavourful creaminess to (lunch wraps, sandwiches, glory bowls…)

I’ve added in some portobellos, smoked tofu, and peas for extra Alfredo pasta pizzazz.

Double it up, so you don’t have to worry about dinner a few nights away (my tastebuds wouldn’t have any problem at all if this was on repeat multiple times a week).

Cauliflower for the win once again. Love you, you versatile bundle of cruciferous-ness.

Creamy Cauliflower Fettuccine Alfredo
 
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A creamy pasta minus the heaviness! Cauliflower is the star in this one, serving as the base for a deliciously decadent feeling Alfredo sauce. Throw in some smoked tofu for that bacon-y feel, and you have yourself a nostalgic favourite to trick any comfort food lover!
Author:
Recipe type: pasta
Serves: 4-6
Ingredients
  • 1 large cauliflower, chopped (5 heaping cups of cauliflower florets)
  • 1-2 tbsp tamari
  • 2 cloves garlic, minced
  • 2 portobellos, sliced
  • 1 sweet onion, diced
  • ¾ cup soaked cashews
  • ¾ cup veggie broth
  • ½ cup nutritional yeast
  • juice of ½ lemon (about 1 tablespoon), plus 2 wedges for serving
  • ½ tsp sea salt
  • ½ tsp pepper, to taste
  • 1 package (350 g) fettuccine or rotini pasta (gluten free if needed)
  • ½ cup smoked tofu, chopped
  • Fresh minced parsley, or sage for garnish

  • Optional:
  • Smoked Vegan Parmesan
  • ¾ cup green peas
Instructions
  1. Steam cauliflower florets in a steamer basket with the lid on for 10 to 15 minutes until fork tender.
  2. Meanwhile, heat a pan to medium heat and add the onions, garlic and mushrooms. Sauté for 10 minutes using splashes of tamari and water to de-glaze the pan if they’re sticking at all.
  3. Cook the pasta according to the package directions. Drain well, pour it back into the pot, then set aside.
  4. Make the sauce! Blend the steamed cauliflower, lemon, milk, nutritional yeast, salt, and pepper with HALF of the sautéed mushrooms, onion, garlic mix in a high-speed blender. Blend until smooth and creamy.
  5. Add the cauliflower sauce to the pasta pot and stir well.
  6. Add the green peas (if using)and heat over low-medium until everything is heated through. Taste and add more salt, lemon or pepper if needed.
  7. Serve it up! Divide the pasta into bowls, and add a sprinkle of fresh minced parsley. Add any other veggies you feel would be delicious with this creamy concoction!
  8. Optional: sprinkle with this Smoked Vegan Parmesan.

Tag me if you make this! LOVE seeing your creations.

@hookedonplants

Vegan Hemp Pesto Pasta Salad | GF + Oil-Free + Ready in 20

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This is the meanest, greenest vegan hemp pesto pasta salad on the block!

Super flavour-y brilliance without the parm, oil, or gluten. BOOM.

To do list: make the pesto, boil the pasta, throw in some flavourful colours and you have yourself a meal!

Not only does this bode well for potluck-style weddings (which is what our weekends have been filled with this month), but it’s also a saviour when it comes to busy weeks and last minute dinners. Just make a TON of this goodness and your week will be stress-free in the food realm.

Serve it up with a big ol’ salad drizzled with this dressing, and spruce it up by adding different proteins each night (tempeh, smoked tofu, seitan or sausage slices, anything gardein, veggie burger chunks… you get the drift).

Easy & plant-based… that’s what it’s all about!

BY THE WAY:

I’m working away at an e-book for you guys!

All you need to know about being plant-based for a week with 30 recipes, nutrition tips, and a whole week of meals planned out for you.
My goal is to make this plant-based lifestyle as fun and easy as possible for as many people as possible. I hope this e-book will to be the ultimate guide for YOU to achieve that🙂

Get in touch with me on Instagram by tagging @hookedonplants and #plantsforaweek and let me know what questions you have about this lifestyle that you want to be answered in my E-book! I’d LOVE to hear from you!

~~~


Vegan Hemp Pesto Pasta Salad
 
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A pesto pasta dish to please the whole family, or just you for a whole week!! This stuff is great for leftovers, and shines at those potluck dinners.
Author:
Recipe type: pasta, ready in 20, easy dinner
Serves: 4
Ingredients
  • 1 package of your favourite pasta noodles (go for 2 ingredient pasta like fusilli with brown rice and water), cooked according to directions
  • 10 kalamata olives, chopped
  • 1 jar artichoke hearts, chopped
  • 1 jar sun-dried tomatoes, chopped
  • 3 basil leaves for garnish

  • Pesto:
  • 2 cups of packed fresh basil
  • ¼ cup tahini
  • ½ cup nutritional yeast
  • juice of 1 lemon
  • 1 cup hemp seeds
  • 2 cloves garlic
  • ⅛ tsp each salt + pepper
  • ⅓ cup water
Instructions
  1. Make pesto: blend all pesto ingredients together in your food processor
  2. Mix the pesto, pasta noodles, artichoke hearts and sun-dried tomatoes together in a large bowl, then top with extra basil leaves.

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This week was all about you and your relationship with you GUT. SO interesting!

 

Caramelized Onion Sage Cream BBQ Pasta

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Lucky for you, you’ve found yourself on a page with the secret to my new favourite sauce…all mixed up with the pasta that tells me ‘summer is on, baby’! This creamy vegan pasta could easily become a staple for those summery patio days.

Serve it up family style. Picture this… an outdoor picnic with a big bowl o’ pasta, a salad bowl packed with greens drizzled with this flavourful oil-free dressing, and a bowl of smokey vegan parm…now all that’s missing is funky tunes and fruity popsicles.

Caramelized onions give anything a deeper, sultry taste. Double or triple the caramelized onions I call for in this recipe, just so your fridge can be a good friend by having it on hand for your next savoury meal.

The BBQ’d veggies give this pasta a smokey flavour, and keep the house a little cooler than the oven would on a hot summery day.

And fresh sage… the ingredient that makes any dish seem more professional that it really is. Take a simple meal, sage it up, and voila: Top Chef material. Sage is so easy to grow outside or on a window sill (unlike basil, which somehow likes to wither away anytime I try to give it a good life…)

Benefits:

  • Zucchini has a good dose of antioxidants to help prevent disease, vitamin C to boost your immunity and potassium to help balance electrolytes and blood pressure.
  • Sage is commonly used for digestive issues, like bloating, gas, diarrhea and stomach pain. Plus, it’s fantastic for depression, memory loss and the prevention of Alzheimers
  • Onions contain sulfur, which is needed for the synthesis of the antioxidant glutathione, plus it helps strengthen hair and nails.


Caramelized Onion Sage Cream BBQ Pasta
 
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A simple dinner packed with nutrients. A go-to weeknight scramble recipe. Make lots of it, because the leftovers taste better by the day!
Author:
Recipe type: pasta, dinner, bbq
Serves: 3-4
Ingredients
  • 1 package of brown rice pasta (or any other pasta with just 2 ingredients...like quinoa + water)
  • 3-4 sweet onions, de-skinned, halved, then sliced in ⅛ inch pieces
  • 5 cloves garlic, minced
  • 2 zucchinis, halved lengthwise
  • 2 red peppers, de-stemmed, halved lengthwise
  • 3 portobello mushrooms (crimini or white work, too)
  • 1 tbsp coconut oil
  • Salt + Pepper
  • Vegan sausage of choice (I used Gusta)

  • Sage Cream Sauce:
  • ½ cup cashews, pre-soaked overnight or for 10 minutes in hot water
  • ½ cup fresh sage
  • 2 tbsp miso paste
  • ¾ cup caramelized onions, with a few tablespoons of the liquid
Instructions
  1. Caramelize onions: heat large pot to medium, then add onions. Let brown a few minutes, then add ¼ cup water. Turn down the heat, add the garlic and let simmer for 30 minutes, lid on. Stir every 10 minutes or so to make sure they're not burning. If they're sticking just add a bit more water.
  2. Heat the BBQ to 400°F.
  3. Prep the veggies by adding the coconut oil to your hands and massaging the oil all over each piece of veg and place on the grill. Twist some salt and pepper on them, and let cook for 10 minutes.
  4. Meanwhile, bring a pot of water to a boil. Once boiling, add a dash of salt and pour in the pasta. Cook according to time on the package.
  5. Flip the BBQ'd veggies, and salt + pepper the other side. Let cook another 10 minutes.
  6. Throw the sausages on the BBQ. Cook for 8 minutes, rotating every couple of minutes.
  7. Strain the pasta and pour the pasta back into the pot.
  8. Make the sauce: add all sauce ingredients to your blender, and blend until smooth.

 

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This week was all about manipulating your genetics with diet!