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ready in 10

Vegan Hollandaise Sauce

June 28, 2018 By julia

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
 
Save Print
Prep time
10 mins
Total time
10 mins
 
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: Jules
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.
3.5.3226

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Filed Under: Breakfast, Brunch, Dinner, Gluten Free, Holidays, Oil Free, Recipes, Sauces/Dressings Tagged With: cashew hollandaise, cashew sauce, easy sauce, gluten free, hollandaise, hooked on plants, oil free, oil-free sauce, plant-based brunch, plant-based hollandaise, plant-based sauce, ready in 10, vegan hollandaise, vegan sauce

Jules Fuel Buckwheat Bliss Balls | Blueberry Cacao or Matcha

March 10, 2018 By julia

Meet your new travelling adventure buddies. These Jules Fuel Buckwheat Bliss balls are packed with superfood goodness with a mega-dose of antioxidants.


On the plane, in a camelback or pocketed on a ski day… they’ll save you and your low energy anywhere, anytime.
And they’re SO simple to make.
You’ll find some date ball recipes on here already like these Maca Date Balls or Hemp Coconut Balls , but these ones are special cuz they’re Jules Fuelled ;0)


My cereal company recently turned into a line of superfood breakfasts. The original (Jules Fuel Quinoa Superfood Oatmeal) has been breaking fasts since 2013. But, just last month 2 new Buckwheat Overnight Oat products graced the grocery store shelves!


Your choice of…Matcha Date Overnight Buckwheat Oats, or Blueberry Cacao Overnight Buckwheat Oats.


Both are bursting with antioxidants, plant protein, fibre, phytonutrients and flava flave. On the bag I tell guide you to soak your serving of buckwheat oats overnight in your favourite mason jar with your favourite plant-based mylk.
But today we’re switching it up a bit.


Adding dates to the mix allows you to roll it up into a bunch of 2-bite Jules Fuel balls for all your on-the-go energizing needs.
The buckwheat groats stay in tact to add a satisfying crunch to the texture, and the only thing you have to do is blend and roll. Triple (or quadruple) this recipe and keep them in your freezer for months!


Benefits:

  • Buckwheat is packed with all essential amino acids, creating a protein packed grain that gives you long lasting energy and regulates blood sugar levels by mimicking the action of insulin. It’s also alkaline to your body, and packed with B vitamins (to help your nervous system function optimally).
  • Blueberry & Cacao are both incredibly high in antioxidants to deactivate free radicals in your body (which are the culprits that lead to disease) plus counteract pollution and unstable molecules. This all leads to longevity by slowing the aging process! Antioxidants also help decrease cholesterol and fat accumulation (gotta love em’)! Cacao, which is the raw form of chocolate, is also well-known mood enhancer.
  • Matcha is highly beneficial ground up green tea leaves. It contains L-theanine, which is known to aid in cancer treatments by helping fight tumours. It’s way up there in the antioxidant count, highly energizing without the caffeine jitters, revs up your metabolism and detoxifies naturally. At the same time as being energizing, it calms the mind and relaxes the body. Plus, it’s rich in vitamins, fibre and chlorophyll.
  • Dates are mother nature’s candy (thanks Ma!). Since they’re incredibly high in minerals and vitamins, plus packed with fibre, they’re the best option for sweetening anything that needs some sweetness.


Jules Fuel Buckwheat Bliss Balls | Matcha Date | Blueberry Cacao
 
Save Print
Prep time
10 mins
Total time
10 mins
 
These bliss balls are perfect to take on your next adventure, your next travel day, or even just to the office to curb that 4 o'clock dip of energy. They're packed to the nines with antioxidants and whole food energy.
Author: Jules
Recipe type: snack, adventure fuel, dessert
Serves: 20
Ingredients
  • 8-10 medjool dates (depending on size)
  • 1 cup Jules Fuel overnight buckwheat oats (matcha date, or blueberry cacao)
Instructions
  1. Put all ingredients into your food processor.
  2. Blend for about a minute, or until the mixture resembles a crumbly granola. You should be able to pick some up, squish it, and it will stay together.
  3. Roll into 1-inch balls.
  4. Store in freezer or fridge.
  5. Take them with you for your next adventure, a long day at the office, or travel day!
3.5.3226

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

Filed Under: Dessert, Jules Fuel, Oil Free, Raw, Recipes, Salt Free, Snacks, Uncategorized Tagged With: adventure snack, bliss balls, blueberry cacao, buckwheat bliss balls, cacao bliss balls, camping snack, date balls, energy balls, jules fuel, matcha balls, plant based dessert, plant-based snack, ready in 10, travelling snack, vegan dessert, vegan snack, vegan travel snack

Hooked On People Interview with The Raw Advantage + Simple Banana Pudding

August 23, 2017 By julia

Time to meet Chris Kendall AKA ‘The Raw Advantage’. He’s a raw foodist who is all about spreading the message of positivity, living foods, and high energy vibes. He does this through his youtube channel, his Costa Rica Retreats, his e-books, and his speaking engagements. His excitement for the raw food lifestyle is contagious, even through social media. After going through a period in his life with poor lifestyle choices and bad injury recoveries, he decided to make a change. At 18 he started making major lifestyle changes and by 23, he switched to the raw food lifestyle and never looked back.

I have so many questions to ask Chris because he’s such an inspiration when it comes to the raw food lifestyle!

But, I will try to keep it simple today and for those who want to know more they can find him on Youtube, Instagram, his website, or just join him at a Costa Rica Retreat !

Hooked On Plants (HOP): At 18 you came to the conclusion that you needed to change your lifestyle. What was the catalyst for this change?

Chris Kendall (CK): Really, the catalyst was being burnt out, depressed, and having a harder time physically in terms of recovery and energy, to skateboard. The first thing I found was yoga, which helped immensely and pointed me in the direction of healthy, compassionate living.

HOP: How long did it take for you to see the benefits of the raw food lifestyle?

CK: Over a period of 5 years I vastly increased the amount of raw food in my diet, starting with a fruit breakfast and going from there. At 23 I jumped into an all raw food diet and experienced the biggest leaps and bounds in my health, vitality, mood, spiritual connection, endurance and passion. These changes happened virtually over night for most, and within the first week for the rest.

HOP: What were the main changes you saw in yourself, and ones that people could expect to see in themselves if they decide to focus on raw foods?

CK: In those first 24 hours my heart centre literally blew open. I felt such a deep connection to the spark within and recognized it in everyone and everything around me, this was more than profound. I felt a deeper connection to my purpose and gained a clarity in my life path that I hadn’t experienced. My joy and lust for life increased and I simply felt bouncier and more prone to move and enjoy myself. Each person’s time line of experiences and shifts is different and fully dependant on their previous lifestyle and particulars. I had been steadily improving my diet and had fasted numerous times before going raw, so when I did it was like rocket fuel.

HOP: I’ve yet to go to the Woodstock Fruit Festival, but this raw food festival looks like a blast! How many times have you been? Will you be prepping the raw-food for all of the attendees this year?

CK: I love love love the Woodstock Fruit Festival, it’s such a great time with so much opportunity for connection, education, fitness, great food and more! I have been a part of every single one (flowing as chef / speaker / yoga teacher) since its conception in 2011. This summer will be their 8th festival including the one in Hawaii. Together with Naturally Ashley we will be making 3 sauces / dressings per night to accompany the daily salad bar 🙂

HOP: You met Dr. Douglas Graham at a Vegan festival in 2004, and went 100% raw overnight! What did he say to you that inspired you to do so?

CK: I first met Dr Graham at “A Taste of Health” Vegan festival in Vancouver B.C. It was as much of what he said as what I picked up from him. I went to 2 of his 3 lectures on the first day, one recipe-based and one nutritional-based. The science driven but common sensed style of his approach really hit home, and it felt like the last piece of a puzzle that I had been looking for finally fit. Beyond that he was literally glowing, in my past I ate lots of magic mushrooms and would sit in nature, at times able to see aura’s around trees and people, seeing Doug glow when I was straight and sober really left me feeling like he had something to offer.

HOP: Dr. Graham’s 80/10/10 lifestyle is one that so many people are thriving on. Even professional athletes, like the ones below, have been seeing amazing results in recovery and performance:

  • Mac Danzig: UFC Fighter
  • Michael Arnstein: The Fruitarian (ultra-marathoner)
  • Tim Van Orden: Running Raw  (5 or 6 time runner of the year!)
  • Mike Vlasity: Fruit and Strength (raw weightlifter)

Many aren’t familiar with the 80/10/10 lifestyle, which is 80% carbohydrates, 10% fat, 10% protein, mainly coming from raw fruits and vegetables. Can you enlighten everyone on the benefits you’ve seen with this lifestyle?

CK: Absolutely, plus I’d like to point out these numbers are guidelines over the week month and year and not set hard rules for every meal or even day. Generally stating for optimal health, it is good to aim to get 80% or more of total calories from carbs and 10% or less from protein and fat.

  • I’ve personally become a lot clearer in my head and heart, and found renewed passion for living and growing with my purpose in loving service.
  • I have found it incredibly easy to maintain muscle mass, put some on if I want and stay at a low body fat percentage.
  • Feeling lighter, bouncier and more energetic I am able to go faster, push harder and recover faster than ever before.
  • I love that I don’t smell like I used to, in the bathroom or after working out.
  • My skin tone and appearance has improved and I have been told countless times I look much younger than my age.
  • Clean up time in the kitchen is so much easier and I have found such a joy in creating raw food meals and dishes.
  • Fruit and fruit hunting has become a real joy in my life, as has traveling to exotic places and enjoying time with other fruit hunters.
  • The biggest benefit by far though has been seeing the ripple effect around me as more friends family and acquaintances improving their diet and being more conscious of their spirit and power.

HOP: There have been countless people that have improved their digestive, adrenal, thyroid, and overall health with a raw food lifestyle. Not to mention those who have reversed diabetes, heart disease, obesity and cancer by eating raw foods. Who are your favourite, inspirational examples for this?

CK:

  • John Kohler is amazing and reversed major issues with raw food
  • Megan Sherow reversed stage 3 brain cancer within months
  • Janette Murray-Wakelin reversed cancer in her 70’s and went on to set a world record for consecutive marathons (366 in a row every day)

HOP: I find myself eating mostly raw foods, especially throughout the daylight hours. Most people see the raw food lifestyle as extreme. Can you give 3-5 ways to make eating this way easier, more convenient and seem ‘normal’;)?

CK: 

  1. Think about the fact that all animals eat the foods they are designed to eat one food at a time, in its whole, raw, natural state until they’re full. They don’t worry about nutrition, they simply eat what they are designed for. We, like our closest living relative the Bonobos, are designed to eat fruits and tender greens
  2. Start with breakfast, fruit is best eaten on a completely empty stomach, so breakfast is the easiest way to do it. Make a big smoothie, fruit salad or green smoothie and enjoy all you care for then a few bites more. With raw, low-fat, fruit based meals, its really tough to over eat, so it’s better to err on a little more rather than a little less
  3. Read raw recipe books to get inspiration for new recipes, then once you find 4-6 recipes you love, the lifestyle gets so much easier
  4. Look for inspiration in Youtube videos, books and by connection with coaches / other raw foodists to share experiences, ask questions and make the transition easier. In my coaching practice I often find 1 hour can make the difference between years and, in some cases, decades of struggle as opposed to streamlined growth and ease. I offer coaching by donation 🙂
  5. Realize that this is all as big of a deal as you make it. For example, I know it is a big deal health-wise, environmentally, and for the animals, but also know I do not need bring that up all the time or judge others for their choices. Being calm confident and happy while simply being the example leads to more people being curious and receptive than any lecture.

HOP: What is your favourite music right now? Who’s your favourite band?

CK: I love most forms of music although wouldn’t consider myself a music person, it’s rare I pick up a new band or search for new music, in fact I am not a avid concert goer either. I like the classics like Bob Marley, Neil Young, The Doors, and newer stuff like Fantan Mojah. Lots of old school hip hop and some new too, but mostly rock and reggae!

HOP: When is your next retreat and how many are you doing this upcoming year?

CK: My next set retreat is March 3rd – 10th, 2018 at The Farm of Life in Costa Rica. It will be another Raw Food n Yoga Surf Adventure retreat, everything but the raw food is optional hahaha:) I plan to do 1 this year, and if it fills up quick I may do another.

HOP: What’s you’re next big project you’re working on to spread the Peace, Love and Seasonal Fruit message?

CK: I always have things on the go. I have a few new books coming out, new shirts, and a huge update on my free raw recipes app for iPhone. I’m always looking at ways to grow the TRA Dream, a charity I created to actualize donation-based healing and educational raw food permaculture and yoga centres / communities around the world.

HOP: What is your favourite spring (or maybe camping) raw food recipe?

CK: I would have to say simple banana pudding as you do not need any tools other than a bowl and your hands.

Raw Advantage’s Simple Banana Pudding

Time: 10 minutes

Serves: 2-4 people

Ingredients:

  • 12 bananas
  • 3/4 cup raisins
  • 1 tsp cinnamon
  • 1 stalk celery, minced (optional)

Directions:

  1. Peel 10 – 11 bananas and place them in a bowl
  2. Mash bananas well using your hands, a fork or a potato masher.
  3. Add the raisins, cinnamon and optional celery, mix and enjoy!

Optional additions: carob powder, dried mulberries, date bits

Want more of The Raw Advantage?

  • Check out Chris’s Ebooks!
  • Get 2 free ebooks just by signing up to his mailing list, and a free recipe in every mailing list post too, join here.
  • For his Free Raw Recipes Playlist head here.

Filed Under: Breakfast, Dessert, Gluten Free, Hooked On People Interviews, Lifestyle, Lunch, Oil Free, Raw, Recipes, Salt Free, Snacks, Spring, Summer, Uncategorized Tagged With: banana commander, banana pudding, hooked on people, hooked on plants, plant based meals, raw advantage, raw vegan, ready in 10

Blueberry Maple (Jules Fuel) Quinoa Oatmeal

August 16, 2017 By julia

A hearty, delicious and easy breakfast packed with superfoods to fuel any adventure.

I can’t believe it’s been over a year since I started Hooked On Plants, and I still haven’t posted about my breakfast cereal!

Well, now you know, I have my own organic breakfast cereal AKA: Jules Fuel.

What’s in it?

The whole quinoa seed, oats, goji berries, chia seeds, flax seeds, raisins, sunflower seeds and pumpkin seeds, and….

THAT’S IT, THAT’S ALL.

No added sugar, unprocessed, takes 10 minutes to make 6 servings, and keeps for 10 days in the fridge when it’s done.

You can grab your bag of fuel in any Whistler grocery store, a few across Vancouver, and online from Spud.ca!

(Score $20 of free groceries by using CRVAN-MURJUB at the check out 😉

Yes, Jules Fuel is packed with the goods, but then you add Hares’ Farm organic, from just down the road, massive, juicy, firm, sweet blueberries to the mix and you have yourself one of the most nutrient-dense bowls of breakfast I can think of!

These blueberries though….

I mean, berries are good, but these ones are from another planet. I eat them by the handful. And I’m more than OK with that.

These babies are SO fresh and ready to buy by the 10 lb box for only one more week, so get your order in!

Waking up to a bowl of this goodness while on a camping trip has to be one of my favourite things in this life.

Benefits:

  • Jules Fuel is low glycemic, high antioxidant, fibre-rich, packed with 8 whole food ingredients and has all the amino acids needed. This stuff will sustain your energy for hikes, biking missions, workout classes, paddle board sessions, or just on one of those days you really need to use your brain. You’ll get omegas from the chia and flax seeds (for your brain), iron from the pumpkin seeds and raisins (for your blood), complete plant protein from the quinoa (for your hair, nails and healing), vitamin E from the sunflower seeds (for your skin), antioxidants from the goji berries (for staying young), selenium and zinc from the oats (for warding off disease)…plus sooo many more vitamins, minerals and phytonutrients from these whole food ingredients.
  • Blueberries have a mega-antioxidant content, which helps our bodies combat disease and literally SLOWS the aging process (can I get a what what!? YES). Getting your blueberries from a local, organic farm like Hares’ Farm, means they’re even more nutrient-dense because of the minimal travel time. Plus, since blueberries are so delicate, conventional berries have to be sprayed even more than your typical harder-skinned fruit, so buying organic is extra important.
  • Maple syrup is one of the best sweeteners you can use. It’s low on the glycemic index, meaning it won’t spike your blood sugar as quickly as even honey, or sugar of any kind. The slower release of glucose into your system gives your body more time to assimilate the nutrients it comes with. Plus, it’s Canadian and delicious. Win win win.

Blueberry Maple Quinoa Oatmeal

Serves: 6

Time: 10 minutes

Ingredients:

  • 1 bag of Jules Fuel quinoa breakfast blend
  • 1 cup (or 2!) Hares’ Farm organic blueberries (only 1 more week to order fresh 10 lb boxes for $45!)
  • Drizzle of maple syrup per bowl

Directions:

  1. Non-soak method:
    • Pour contents of Jules Fuel and the blueberries into a pot.
    • Add 2 cups of water, and bring to a boil.
    • Stir, then simmer for 10 minutes
  2. Soaking method (this will make the Jules Fuel nutrients even more bi0-available by starting the sprouting process and removing the enzyme inhibitors):
    • Soak 2 cups of Jules Fuel (contents of one bag) in a pot overnight in 3 cups of water
    • In the morning, add blueberries, then bring to a boil.
    • Stir, then simmer for just 7 minutes!
  3. Serve in your favourite bowl with a drizzle of maple syrup.
  4. Other Jules Fuel variations:
    • Top with coconut yogurt, apple sauce, jam, or nut butter of your choice
    • Cook it with:
      • Sweet banana: 1-2 mashed bananas & 1-2 tbsp molasses
      • Peachy: peach chunks
      • Choco peanut butter: 1 tbsp peanut butter & 1 tbsp cacao powder
      • Chai spice
      • Cinnamon, turmeric, nutmeg
      • Any chopped fruit!
      • Date chunks
      • Your favourite nuts
      • More oats to make a bigger batch
      • Let me know YOUR creations!!!

*** Tag @hookedonplants and #hookedonplants so I can see your creations!

*** Sign up for my emails with fun resources, nutrition tips, plant-based news and new recipes!

Filed Under: Breakfast, Jules Fuel, Lifestyle, Oil Free, Recipes, Salt Free, Snacks, Spring, Summer, Uncategorized, Winter Tagged With: blueberry maple oats, blueberry recipe, camping breakfast, easy breakfast, goji berry oats, hares' farm, high antioxidant, hooked on plants, jules fuel, low glycemic, low sodium, no added salt, no added sugar, oats, organic breakfast, plant based breakfast, quinoa oatmeal recipe, ready in 10, seedy breakfast, vegan breakfast, vegan oatmeal

Easy Chia Berry Jam | Date-Sweetened

August 3, 2017 By julia

Ahhhhh berry season.

You complete me.

I won’t need to buy jam ever again. This recipe is so easy, it would be ridiculous not to make it.

If you have berries, chia seeds and dates in your kitchen right now, you could have jam in literally 10 minutes.

In Whistler, one of the best parts of the week is visiting the berry babes at the Farmer’s Market to load up on Berry Mobile‘s ripe, mega-juicy, fresh, local berries of all kinds. Going berry crazy and ending up with boxes of strawberries, blueberries, blackberries and raspberries means … recipe time.

The first thing that popped into my head was JAM.

So today… we be berry jammin’.

This jam starts with date paste (easiest thing ever, and can be devoured on it’s own or for dipping your apple slices in), and ends with chia and berries.

Yes. It’s THAT SIMPLE.

No preservatives or refined sugars in this berry jammin’.

Benefits:

  • Chia seeds provide a protein punch and fibre to satiate you. While these chia seeds sit in the jam, they will absorb the moisture and begin the sprouting process, making it easier for your body to absorb all of the nutrients they carry!
  • Berries of all kinds are PACKED with antioxidants. These antioxidants will prevent oxidative stress, and there for help prevent cancer, keep your mind sharp and slow your aging process!
  • Dates are nature’s way of loving us. They’re delish. But also noutrish. They are packed with minerals, vitamins and fibre. If you need more iron, magnesium, and zinc, dip your apples in this date paste!

On a life note… It’s pretty dang smokey here in BC. My thoughts go out to those who have had to leave their homes from all the wildfires!

Whistler is getting smokey again, too. Here’s a shot from last night’s little adventure. Stand Up Paddling down the river in a smokey sunset. This is a mellow part, but we love hitting the rapids on our Kahuna paddle boards! It definitely keeps things interesting:)

OK, onto the recipe.

Easy Chia Berry Jam

Time: 10 minutes

Serves: 1 full medium mason jar

Ingredients:

  • 1/2 cup pitted dates (about 10), soaked 5 minutes then strained
  • 1/2 cup water (or coconut water)
  • 2 cups of berries (raspberries and strawberries for a runnier jam, blackberries or blueberries for a thicker jam)
  • 2 tbsp chia seeds

Directions:

  1. Make caramelly Date Paste: blend dates and water together until smooth paste forms
  2. Add berries and chia seeds to blender, blend until smooth
  3. Pour into a jar, cover and place in fridge to set for 20 minutes.
  4. Keeps in fridge for about 2 weeks. Or freeze until you need it!

If you make it, tag me so I can see! #hookedonplants @hookedonplants

Filed Under: Appetizers, Breakfast, Dessert, Gluten Free, Oil Free, Raw, Salt Free, Snacks, Spring, Summer, Uncategorized Tagged With: berry jam, berry recipe, blackberry jam, blueberry jam, chia jam, date chia jam, hooked on plants, jam, local berries, plant-based recipe, raspberry jam, raw jam, raw vegan jam, ready in 10, strawberry jam

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WELCOME

welcome-julia-murray

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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hookedonplants

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

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. 

#HookedOnPlantsArchives 
#VeganPancakes #BananaOatPancakes #HealthyBreakfast #PlantBasedEats #WeekendBrunch #EasyVeganRecipes
8 facts & stats ⬇️ Yup, dogs can thrive on pla 8 facts & stats ⬇️ Yup, dogs can thrive on plants 🎉 

And science backs it up. 

3 Fun facts:

✨ One of the longest living dogs in the Guinness Book of World Records, Bramble the collie, lived to age 25 on a plant-based diet.
✨ Studies show that beef, dairy, and chicken are the three most common food allergens for dogs.
✨ Plant-based dogs live longer, stay healthier, and need fewer vet visits. 

And, here’s why we love Virchew:

✅ Canadian-made with locally sourced ingredients 🇨🇦
✅ Woman-founded & Vancouver-based 🏙️
✅ Developed with veterinary support 🩺
✅ Hypoallergenic & vet-referred 🐾
✅ Starter Kit available + shipped throughout the Sea-to-Sky 🚚
✅ Delivered right to your door 🚪 
✅ Delicious apparently … bowls are sparkling clean after every meal 👅 
✅ Zak & Tez are stoked on their perfect poops, happy skin & endless energy ⚡️ 

🔬 don’t just take it from Z & T… here’s what the research says: 🤓

📖 “Dogs on plant-based diets had a mean lifespan of 14.1 years, compared to 12.6 years for those on meat-based diets.” – University of Guelph

📖 “Dogs fed plant-based diets had fewer health disorders, especially in digestion, liver function, and eye health.” – Research in Veterinary Science

📖 “Vegan-fed dogs were healthier and required fewer health issues, less vet visits and medications, according to a study of 2,500 dogs.” – Pet Food Industry

📖 “No evidence suggests plant-based diets negatively impact dog health.” – Veterinary Sciences Journal

📖 “Vegan diets provide adequate nutrition for dogs.” – University of Illinois

@virchewdogs makes it REAL easy to feed your pup a nutritionally complete, vet-backed, plant-based diet you can feel good about and your dogs can obsess over. 

➡️ Comment or DM: ‘Dog Food’ for a link with more info. 

❤️’Hookedonplants’ at checkout will give you a discount.

#Virchew #VeganDogs #PlantBasedPets #HealthyPups #VeganPetFood #SeaToSky
If not now, then when? 🌱 ✨ 🏝️ Last cha If not now, then when? 🌱 ✨ 🏝️ 

Last chance to book a Nicaragua adventure with likeminded, positive, plant-curious people. 

The Vegan Adventure Retreat. 

We are so grateful to have met our amazing attendees from last year’s retreat, and we’ve built connections from that one week, that will no doubt, last a lifetime. 

Enjoy listening to their experience …
This was filmed right before their zenned out spa experience.

Here is your chance to …

🙌 Disconnect to re-connect.
🙌 Fill your own cup so you can bring your best self back to your family, friends, career…
🙌 Step aside your comfort zone with all Ometepe Island provides 
🙌 Learn all about your microbiome & delicious whole food plant based cooking skills
🙌 Devour tropical fruit, breathe, practice yoga daily,  kayak with monkeys, hike volcanos, tour cacao farm…

A chance to say yes to yourself. 

Everyone welcome! 🤗

Plant based, vegan, plant curious, travel lovers, adventurers, anyone who needs to hit that re-set button… we’ve got you. 

Jules and Danielle 

@hookedonplants chef, olympian, nutritionist. 
@pachavega chef, educator, gut health expert, nutritionist. 

PS: the @sanctuary_music_festival is 28-30… retreat then festival ?!

#veganretreat #nicaragua #retreat #plantbasedretreat #veganadventureretreat
Last call: book your spot at the Vegan Adventure R Last call: book your spot at the Vegan Adventure Retreat (hosted by Olympian & Nutritionist @hookedonplants and Nutritionist & Chef & Educator @pachavega) for the most delicious adventure of your life. 

Message ‘retreat’ for deets.

Nicaragua March 21-28

PS: there happens to be the amazing @sanctuary_music_festival the 28-30.

… Retreat then Festival… 🤷‍♀️ 👌 
What a week 🎉 🌱 💗 

What are you waiting for ??? 

Let’s experience the best week in Nicaragua together.

We can’t wait to host, guide, teach 
and adventure with you… 

#retreat #veganretreat #veganadventureretreat #nicaragua #wellnessretreat
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