HookedOnPlants

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vegan balls

Raw Carrot Cake Bliss Balls + Cashew Frosting

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When carrot cake and healthy bites collide. These raw carrot cake bliss balls are good for… everything in life.

Desserting, snacking, tea timing, adventuring, lunching, or breakfasting.

They really could be your 24 carrot gold ticket for any of these life happenings.

They’re vegan, and easily made gluten-free, with zero refined sugar.

If you run into me in the mountains on a ski tour, bike adventure, hiking mission, or paddle board camping trip, and raid my backpack, you will find some kind of balls in there like these ones, or these coconut hemp ones, or these nut-free maca ones…

They’re the perfect on the go snack, and are ridiculously easy to make.

You could keep it simple and leave the bliss balls naked without the cashew frosting (which would take the cashew soaking time out of the equation), but…

If you want to take it to the next level… MAKE THE CASHEW CREAM CHEEZE.

The taste is on par with your fave carrot cake, but the health factor is untouchable.

So, if you’re into carrot cake, you’re going to dig these balls (it’s official, I’ve said ‘balls’ too much).

Benefits:

  • Carrots. Need I say more? Carrots are a super food. They’re packed with Vitmain A in the form of beta-carotene to make your eyes into warriors. They’ll boost your immunity too because of the antiseptic and antibacterial abilities they have, along with the Vitamin C they’re packing. Of course, they’re high in fibre, yet low in calories which will help reduce cholesterol, heart disease, and aid in your digestion.
  • Dates are nature’s candy! They’re packed with vitamins, minerals, fibre and if you get the juiciest ones you can find, they’re the tastiest things you’ll ever eat. The minerals like selenium, manganese, copper, and magnesium all help prevent osteoporosis. They’re high in iron to prevent anemia, and they’re packed with fibre to help with constipation. Yes.
  • Oats are high in fibre, minerals, and vitamins, too! See a theme here? Whole foods are where it’s at. Oats also have 2 antioxidants that are almost solely found in oats (avenanthramides and ferulic acid), which both help reduce blood pressure by increasing the production of nitric oxide levels to help dilate blood vessels.


Raw Carrot Cake Bliss Balls + Cashew Frosting
 
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These bliss balls are perfect for taking with you on adventures, eating for breakfast or having for a guilt-free dessert!
Author:
Recipe type: Dessert, Snack
Serves: 22 balls
Ingredients
  • 3 carrots (about 6 inches long)
  • 9-10 large medjool dates
  • 2 cups oats (gluten-free if needed)
  • 1 tbsp cinnamon
  • ⅛ tsp nutmeg
  • ⅛ tsp ginger
  • ¼ cup walnuts
  • ⅛ tsp salt

  • Cashew Cream Cheeze Frosting (optional but SO GOOD):
  • 1 cup cashews, soaked at least 2 hours (the longer the creamier)
  • ½ cup plant-based milk (I used this hemp milk recipe)
  • ½ tsp vanilla extract
  • 2 tbsp maple syrup
Instructions
  1. Blend carrots in your food processor until a fine meal forms.
  2. Set the carrot aside into a bowl.
  3. Add the rest of the ingredients to the food processor and blend until evenly blended together, then add the carrots back in, and blend until a sticky ball forms (or close to it).
  4. Roll into 1 inch balls with slightly wet hands.
  5. Place in the freezer for 20 minutes.
  6. You can be done! Or.... keep going to make a frosting covered bite, mmmm!
  7. Make the frosting! Blend all frosting ingredients together in a blender until smooth and creamy.
  8. Dip your bliss balls in the frosting, and place back in the freezer for storage.
  9. These keep well in the freezer, and travel nicely in a to-go bag!

 

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Meatless Balls + Mushroom Gravy | Oil-Free Vegan Thanksgiving Main

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Family comfort food to the max.

Happy Thanksgiving to all of my friends across the border! I bring to you… meatless balls! They taste better than they sound. And this mushroom gravy? Well, it’s only 6 ingredients, with no oil, and mega flava flave!

If you’re a fan of Thanksgiving, but want to skip the Turkey this year… this one’s for you!

Thanksgiving (or Thanks’living’ as some vegans like to call it…) is ridiculously easy to make vegan. All of those beloved veg-centric side dishes can easily be veganized with simple replacements:

  • vegan butter vs. dairy butter in the roasted veggies
  • plant-based milk vs. cow’s milk in the mashed potatoes
  • flax egg vs. chicken’s egg in the stuffing

And now you have this recipe to replace the Turkey! The awesome, animal-free dinner is now COMPLETE.

I feel the need to give my American friends a yummy recipe for this year’s Holiday because we just spent 2 weeks on a 6500KM mountain biking road trip all across the US. It was us, our camper, a couple mountain bikes, friends and epic views.

The itinerary was: Whistler –> Moab, Utah –> Sedona, Arizona –> Las Vegas, Nevada –> Morro Bay, California –> Portland, Oregon –> Home to Whistler

Scroll down to the bottom for some photos of the trip that was packed with camper cooking, trail snackin’, 7 hour biking adventures, and crazy landscapes. As fun as it was, it’s always nice to come home. I’m grateful for the adventuring, but also so grateful for the simple, everyday things at home.

What are you grateful for? Focusing on the little things and practicing gratitude is something I feel I do naturally, but over the last couple years I’ve been trying to focus on it even more. Every morning before getting out of bed I tell myself 3 things I’m grateful for. It sets the day off to a damn good start.

You should try this:

Before you roll out of bed, tell yourself:

  • 3 things your grateful for
  • 3 things your excited about today
  • 1 awesome thing about yourself (“I am…”)

After that, you’ll always wake up on the right side of the bed.

OK, back to the recipe!!

This one is inspired by the Rouxbe Cooking School Plant-Based class I finished in the spring. They made a loaf, but today… we make balls!!

Benefits:

  • Quinoa is packed with antioxidants, essential minerals (especially iron), vitamins, and fibre (for smooth digestion and weight loss). It’s one of the most protein rich foods we can eat!
  • Mushrooms are packed with vitamin D, so they’re great to eat during the winter months. A good amount of vitamin D wards off depression and keeps your bones healthy, too.
  • Black beans are stars when it comes to heart health because they’re packed with folate, fibre, potassium, B6 and phytonutrients.


Meatless Black Bean Quinoa Balls
 
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A recipe to replace the Turkey space on your plate. These meatless balls are flavourful and meaty, and the mushroom gravy takes it to the next level.
Author:
Recipe type: Thanksgiving main, dinner
Serves: 25-35 balls
Ingredients
  • • 2 cups of cooked quinoa (1½ cups uncooked)
  • • 2 14oz cans of cooked black beans
  • • ½ cup ground flax meal)
  • • 1 cup water (to soak flax meal for creating the vegan egg)
  • • 1 yellow onion, diced
  • • 4 cloves garlic
  • • 5 cups cremini mushrooms, diced
  • • 1 cup grated carrot
  • • 1 cup walnut halves
  • • 1 cup sunflower seeds
  • • ¼ bunch flat-leaf parsley
  • • 10 sprigs fresh thyme
  • • 4 sprigs fresh sage
  • • 1 to 2 sprigs fresh rosemary
  • • ½ cup nutritional yeast
  • • 1 tbsp sea salt
  • • 1 tsp freshly ground black pepper
Instructions
  1. Cook quinoa if you haven't already. (Bring 1½ cups quinoa and 1¾ cup water to a boil, then simmer for 10 minutes)
  2. Place flax meal into a bowl, add the water, then let sit 5 minutes
  3. Pre-heat oven to 375°F.
  4. Next, heat a frying pan over medium heat, add onions. Let cook for a few minutes, or until they become soft and translucent. If they stick, add a splash of water.
  5. Add the mushrooms and garlic. Continue to cook until the mushrooms have browned and all of their moisture has evaporated.
  6. Place onion, mushroom mixture into a big mixing bowl.
  7. Add grated carrot to mixing bowl.
  8. In your food processor, pulse the walnuts and sunflower seeds until a coarse meal forms, then add this to mixing bowl.
  9. Add all your fresh herbs to the food processor and blend until minced. Add to the mixing bowl.
  10. Add the cooked quinoa and black beans and pulse a few times (still should have some chunky texture to the beans). Add this to the mixing bowl.
  11. Pour the soaked flax egg into the food processor and purée for a minute. This will create an egg-white texture. Add this to the mixing bowl.
  12. Next, add the nutritional yeast, salt, and pepper to the mixing bowl and mix everything well to combine.
  13. Form ½ cup balls with your hands, and place on a parchment covered baking sheet.
  14. Bake for 20 minutes.
  15. Meanwhile, make the mushroom gravy.


6 Ingredient, Oil-free, Vegan Mushroom Gravy
 
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This gravy is good to douse anything with! It's easy, delicious and perfect for any holiday meal.
Author:
Recipe type: Topping, Sauce, Gravy
Cuisine: Thanksgiving, Holiday, Comfort food
Serves: 3 cups
Ingredients
  • • 2 yellow onions, diced
  • • 5 cups mushrooms (cremini, white, or wild), sliced
  • • 3 tbsp white wine
  • • 3 tbsp flour (gluten-free or whole wheat)
  • • 2 to 2½ cups water
  • • 2 tbsp tamari
  • • 1 tsp apple cider vinegar
  • • 1 tsp sea salt (to taste)
  • • freshly ground black pepper (to taste)
Instructions
  1. Heat a large stainless steel frying pan over medium heat (better than a non-stick pan for this recipe, so you get the nice browning of the onions)
  2. Dry-sauté the onions: When the pan is hot, add the onions. Let them simmer for a couple minutes, then add a splash of water to pull the caramelization off the pan.
  3. Sauté the onions until they are translucent and slightly browned, adding more splashes of water if they're sticking.
  4. Add the mushrooms. Simmer them until their water evaporates and they start to brown.
  5. Deglaze the pan with the white wine, stirring until combined.
  6. Then, add the flour. Stir until combined and simmer for 30 seconds.
  7. Slowly add 2 cups of the water. Stir constantly, then let it come to a simmer before adding the rest of the water.
  8. Let cook a few minutes to become a gravy-like consistency, then add the tamari and apple cider vinegar.
  9. Add salt and pepper to taste.

Moments from the mega road trip!

 

Nut-Free Maca Date Balls & Vegan Festival Eats

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Sometimes all you need a two-biter to make your day.

Need it to be gluten-free, nut-free and packed with nutrients? Look no further.

Here’s a two-bite morsel (AKA meteor ball) that will make you bounce of the walls from all that whole-food, plant-based energy. Not to mention… make your taste buds sing.

Easy as dump, blend, roll.

It’s festival season. It’s camping season. T’is the season for glorious balls of tasty nutrients.

These are perfect for camping. You can take them in a big zip lock, and keep them in your cooler until you head off on your hike, then transfer to a little baggy to stash them in your back pack.

Or, if you’re ever needing a little boost of energy at a festival, meet your new best friend.

There’s nothing like a hand-to mouth treat that is actually healthy for your cells, your muscles, your brain, your digestion… and of course, your dance moves.

This weekend calls for these little bites. Bass Coast is coming up, which it’s all about taking your dance shoes out and busting a move. Since cooking time will be squeezed out of the schedule because of all of the art to look at, people to learn from and dancing to do, these are the PERFECT bites to bring in a cooler to keep us sustained for the festivities.

Dress by @ChicLittleBoho

Oh ya! And, I’m excited to be bringing these balls to the Hooked On Plants Bass Coast workshop too!

While we’re on the topic let’s talk festival eats! What eating at a festival really means is snacking on the go. It’s important to bring snacks that will sustain you, hydrate you, and fill you up with nutrients and good energy.

And water. LOTS and lots of water. Throw in some electrolytes or even a dash of Himalayan salt, and you’ll be loving it.

Vegan Festival food ideas:

  • Hummus and veggies/tortilla chips
  • Fruit – any kind, and all of it! This is nature’s way of giving us amazing energy packed with nutrients and hydration
  • Pre-make one-bowl meals to take spoonfuls of regularly:
  • Salad fixin’s: Bring lettuces, tomato, avocado, and seeds, plus one of these dressings in a jar
  • Pre-bake sweet potatoes (either whole or as fries), and dip in organic ketchup
  • Bring these Fudgy Quinoa Brownies to drool over and sustain you
  • Pre-make popcorn with coconut oil and nutritional yeast to pack in the B12 (try adding curry powder or garlic powder, YUM), and bring it in a big re-usable ziplock
  • Roast chickpeas for a salty snack
  • Bring along your favourite green powder to throw in your water bottle in the AM.
  • Pre-make and bring along a tupperware of Jules Fuel for breakfast so you can pack in some mega-nutrients before your day even starts
  • Rice, Beans, Guac, Salsa, Wraps. Enough said.

Ok, now back to the balls.

The magic ingredient in this recipe is Maca.

Benefits:

~Maca root is an adaptogen. All adaptogens bring your body back to homeostasis (or balance). Adaptogens grow in stressful situations (extreme weather), meaning they need to adapt to their environment. That’s why these amazing herbs and roots are so beneficial! Maca is especially good for balancing hormones, strengthening immunity, increasing energy & labido,

~Dates are the base to these ‘meteor balls’. Dates pack a mean punch of minerals, fibre, and clean, easily digestible energy. Perfect for the summer adventures.

~Hemp seeds bring a complete plant-protein to the mix. Plant protein is easily assimilated by your body to help you grow beautiful hair and nails. You really don’t have to worry about where you’re getting your protein from when you eat a whole-food plant-based diet.

Maca Date Balls

AKA Meteor Balls

Time: 10 minutes + 30 minutes chill time

Serves: 15-20 balls

Ingredients:

  • 15 pitted dates (1 cup packed)
  • 1 chia egg (1 tbsp chia + 3 tbsp water, let sit for 5 minutes until gooey)
  • 1/2 cup hemp seeds
  • 2 tsp cinnamon
  • 1/2 cup shredded coconut
  • 2 tbsp maca
  • 2 tbsp cacao nibs

For rolling:

  • 1/4 cup shredded coconut

Directions:

  1. Pulse dates in food processor until small chunks form (but don’t pulse so much that a pastey ball forms)
  2. Add the rest of the ingredients except for cacao nibs and rolling coconut
  3. Blend until ball forms
  4. Add cacao nibs, and blend until mixed evenly
  5. Spread rolling shredded coconut out in a flat bowl
  6. Wet hands
  7. Roll date mixture into small balls, then place them in the coconut bowl
  8. Roll the balls around until coconut coats them completely
  9. Place in the freezer in one layer on a plate (at least 20 minutes, then for storage place them in a tupperware or ziplock in the freezer)
  10. Eat when you’re feeling snacky, or low energy!