HookedOnPlants

When getting hooked is a good thing

vegan

Raw Vegan Date Hemp Coconut Sneaky Greens Bliss Balls

By

Dates glorious dates. Melt in your mouth. Chewy. Sweet.

Natures candy.

Date Balls!

Dates are amazing for well….  anything really. Buy them by the box, and make sure they’re as juicy and fresh as possible. These little morsels are taken everywhere. In the car, on camping trips, in my camel back, on the plane… you name it.

IMG_1778

Packed with fibre, minerals and vitamins, dates are not to be afraid of. They’re a whole food, unrefined and easily digested for amazing, clean burning energy. The perfect snack on the go. If you love caramel apples, take a bite of an apple with your date and call it a day. Seriously. Take them everywhere with you and you will be a happy camper.

IMG_1779

IMG_1780

IMG_1781

They are delicious as they are. But sometimes it’s nice to introduce them to a few other flavour buddies.

Hemp seeds add a great hit of flavour and essential fatty acids, oats create a cookie-like taste, and for the twist, quinoa puffs round out this delish ball with a surprising crunch and a complete protein (not that we have to be worried about protein, because it literally is naturally in every single whole, plant food).

IMG_1782

All you need is a food processor and a bit of a shimmy of the wrist to create these melt in your mouth hits of nutrition.

IMG_1783

Benefits:

~Dates are chalk full of fibre, magnesium, and selenium. Plus they are stars when it comes to smooth digestion, nutrient-density, and improving the gut flora. This is all beneficial for weight loss, satiety, and clean burning energy.

~Hemp seeds are a great balance of 3:1 omega 3 to omega 6 fatty acids. In the Standard American Diet, there is WAY too much omega 6 fatty acids being consumed, and not enough omega 3. SO, hemp seeds are a perfect way to ensure you’re getting enough omega 3s in your life. This will help ward off depression, Alzheimer’s, rheumatoid arthritis, blood fat, asthma, and ADHD. Plus it’s one of the best options for plant-based protein.

~Coconut is packed with vitamin E, polyphenols, and vitamin A, which all work together to help lower LDL (bad) cholesterol levels.

IMG_1788

Makes: 30 balls

Time: 10 minutes

Ingredients:

  • 20 Medjool dates, pits removed
  • 1 cup oats
  • 1/4 cup hemp seeds
  • 1/4 cup Daily Greens Powder (broccoli sprouts, moringa, spinach, barley grass and chlorella)
  • 1 tsp pure vanilla extract
  • 1/4 to 1/2 cup shredded coconut

Directions:

  1. Process oats to a flour in food processor, then blend in Daily Greens powder
  2. Add dates to flour and process for 10 seconds
  3. Add hemp seeds, quinoa puffs and vanilla to the mix and process until a ball forms
  4. Spread coconut on a plate
  5. Shape date mixture into small balls with wet hands and drop them onto the plate (a few at a time). Shake the plate so the balls get coated with coconut shreds.
  6. Once the balls are all shaped and coated, store them in the fridge so they’re ready for snacking!
  • If youre having trouble keeping the mixture together, add 1-2 tsp of water to the mix then try molding again.

These keep their shape and travel like heroes!

So bring them on hikes, bike rides, camping trips, you name it.

IMG_1969

Quarter Pounder Red Lentil Rice Veggie Burgers | Gluten-Free

By

It’s burger o’clock! Maybe you caught this recipe over on my instastories (@hookedonplants)? I completely wung it, and it completely worked out (love when that happens). These red lentil rice veggie burgers are not only a complete protein, but also packed with flavour and easy to whip up.

There’s a few things you should always have in the fridge, ready to grab:

  • A cooked grain
  • A cooked legume
  • A sauce
  • Greens

Have these 4 magical ingredients ready to go, and the whole ‘last minute dinner’ freak out thing is a lot less dramatic.

And the possibility of last minute creations like this actually come into fruition is at an all time high.

The universal problem with veggie burgers is:
The squish-outta-the-bun issue. Know what I mean?

They can taste amazing, but the texture just isn’t there.

Well, after the pan-fry, the longer you leave these patties in the oven, the stiffer the texture you will have to bite down on.

The first round we did 20 minutes, without flipping half way. Not enough.

30 minutes (flipping half way through) did the trick, but 40 minutes gives you even more of a stay-together kinda patty. Crispy outside, soft inside. That’s what I’m talkin’ about!


Red Lentil Rice Burgers
 
Save Print
Prep time
Cook time
Total time
 
A flavourful veggie burger that won't squish outta your bun.
Author:
Recipe type: burgers, dinner, lunch
Serves: 6
Ingredients

  • Burger Patties:
  • 2 cups brown rice, cooked
  • 2 cups red lentils, cooked
  • 2 cloves, garlic
  • ¼ cup red onion, chopped
  • 1 tbsp dijon mustard
  • 1 tbsp molasses
  • 1 tbsp apple cider vinegar
  • 1 tbsp tamari
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp smoked paprika

  • Extra:
  • 1 tsp coconut oil

  • Burger Sauce:
  • ¼ cup ketchup
  • ¼ cup vegan mayo (from Hellmans or Veganaise or Sir Kensington's)
  • 1 tbsp onion powder (or chipotle!)

  • Burger fixin's:
  • Buns (or use a collard green wrap)
  • Vegan Cheese (I use Violife or sliced Gusta Blockor Sheese Cheese ~ all of the melt deliciously)
  • Tomato, sliced
  • Avocado, sliced
  • Sprouts of choice
  • Romaine or spinach
  • Sauerkraut
  • Pickles, sliced

  • Caramelized Balsamic Oil-Free Onions (optional):
  • 3-4 sweet onions, thinly sliced
  • ¼ cup balsamic
  • ½ cup water (might not need it all, but have it on hand if it's sticking)
Instructions
  1. Pre-heat the oven to 375°F
  2. Make caramelized onions (optional and not included in cooking time (yummy but takes some time): heat a wide pot or deep pan to medium heat. Throw in all of the onions and let brown for a few minutes. De-glaze with a bit of water. Do this a couple of times. Add balsamic vinegar. Turn heat down to low. Let them simmer for up to 1 hour (could just go for 15 minutes, but the longer you go, the deeper the caramelization). Check them every 15 minutes. If they're sticking to the bottom of the pot, just add a bit more water or balsamic.
  3. Blend all burger ingredients (except for ½ cup of the red lentils) together until nearly smooth in your food processor. Add the rest of the lentils at the end and pulse.
  4. Form the mixture into 6 patties on a parchment covered baking sheet.
  5. Heat a pan to medium heat, and melt the coconut oil.
  6. Fry the patties for 3 minutes on each side.
  7. Place the patties on the baking sheet and bake for 30-40 minutes, flipping halfway. Go for 40 minutes if you want a dryer, stiffer patty!
  8. For the last 2-3 minutes of baking, place cheese slices on the patties to melt and the sliced buns on the pan to get toasty.
  9. Assemble the burger to your liking!

Tag me if you make it ( @hookedonplants on instagram)! I love seeing your recipes.

Want more?

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

This week’s email was the so-called ‘healthy’ egg (not so healthy…)

15-Minute Creamy Avocado Pasta

By

The magic of Avo is at it again. Avocado pasta is the answer to your dinner woes.

Whether you’re vegan or not, this pasta is a super easy weekday dinner to fall back on and it’s packed with a ton of nutrients and flavour…all in under 10 minutes. Serve it up with a salad and you’ve got yourself a super satisfying, delicious dinner staple.

If you’re making the switch, it’s all about figuring out your new staples as a new vegan.

Think about it. How many different types of dinners do you make in a month? I’m guessing it’s probably just a handful of go-to recipes you have in your repertoire that you cycle through (nothin’ wrong with that!). Turning veg just means veganizing these go-to’s, or finding a handful of vegan dinner options you love, then creating a new recipe cycle. The longevity of this lifestyle relies on simplicity (and tastiness, of course), and that’s where recipes like this avocado pasta shine.

Not only is the past simple, but it’s such a crowd pleaser. It’s creaminess without the heaviness of your typical creamy pasta.

Kids will gobble this stuff up too, so if your tasters are little munchkins, then definitely give this one a try!

I get overly excited every time I use the spirilizer, like a kid in a candy shop. You get so much ‘spaghetti’ out of just one yam (or any other veggie you choose to spirilize, like yicama, carrot, beet, or zucchini).

Benefits:

  • Yams are packed with vitamin C to boost your immunity and aid in healing your wounds.
  • Avocados are packed with monounsaturated fats, minimizing joint pain and arthritis, hydrating your skin and strengthening your hair.
  • Garlic is an antibiotic and anti-fungal. The sulfur compounds will help keep your blood pressure in tact. Adding lemon to the crushed garlic enhances the sulfur compound allicin, so this sauce is a perfecto comination-o!

SaveSaveSaveSaveSaveSaveSaveSaveSaveSave

SaveSave

SaveSave

 

10-Minute Creamy Avocado Pasta
 
Save Print
Prep time
Cook time
Total time
 
This is a go-to staple dinner recipe! It takes 10 minutes and curbs that creamy, comfort-food craving.
Author:
Recipe type: pasta, easy dinner, 15 minute dinner, lunch idea
Serves: 2-3
Ingredients
  • 1-2 yams, spiralized or 1 package spaghetti of choice (I like brown rice pasta)
  • 2 ripe avocados
  • 2-3 cloves garlic
  • ¼ cup nutritional yeast
  • Lemon zest from 2 lemons (do this before you juice the lemons)
  • Juice of 2 lemons
  • 1 red pepper, diced
  • ½ cup black beans, rinsed
Instructions
  1. If using pasta instead of yams, boil water in a large pot and cook pasta according to directions
  2. Meanwhile make the sauce: add avocado, lemon juice, garlic, nutritional yeast to food processor and blend until smooth.
  3. Strain pasta and pour it back into the large pot. Add the sauce and mix into pasta thouroughly
  4. Top it off with beans, red pepper, lemon zest and this vegan parm!
Notes
-Use half spaghetti, half spiralized yam
-Use any other vegetable you like to spiralize

Want more?

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

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

By

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)
 
Save Print
Prep time
Cook time
Total time
 
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 😉

Want more? Sign up to my emails a free PDF on with Digestion Tips plus bi-monthly inspiration, and recipes.

Check out 80/20 Plants program for full support with video lessons and 1:1 coaching as you move towards a plant-based lifestyle. 

Try the  #PlantsForAWeek mini challenge with this E Book: 

The Perfect Smoothie Bowl

By

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!