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Simple Green Curry | Oil-Free | Vegan

January 12, 2017 By julia

Brrrr. It’s cold and time for a fave bowl of Thai comfort and flavour.

This green curry couldn’t get any easier.

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Veggies.

Potatoes.

Coconut milk.

Curry paste.

That’s it, that’s all folks!

Plus, it’s oil-free. Why, you ask?

Well, let me tell ya.

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Oil is a refined and has more calories per teaspoon than any other food group out there, with minimal nutrients. For the same amount of calories in 1 tbsp of oil (120 calories), we can eat 3 cups of kale, or 4 red peppers, or 4 cups of cauliflower, or 1 cup of potatoes. When we consume 1 tbsp of oil, it takes up a tiny amount of room in our stomach, therefore, won’t do the job of telling our brain that we are full and won’t lead to satiation. So, oil makes it’s super easy to dose yourself with high-fat, nutrient-deficient calories (in other words, gain unwanted weight).

We want as many nutrients, and as much bulk per calorie as possible.

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This is great! This means, if we choose the right kinds of foods (whole, un-refined, plant foods), then we can eat in absolute abundance! High fives all-around for that!

You can check out Mic the Vegan’s video all about oil.

Below, you’ll see the way to saute without using oil that gives you a great flavour and caramelization.

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Benefits:

Broccoli is like a broom for your intestines. It goes in there and cleans everything up (especially in it’s raw form, but lightly cooked is amazing too. It’s packed with vitamin C and K. It’s detoxifying and anti-inflammatory. As a cruciferous vegetable it’s packed with phytonutrients and fights off cancer and disease.

Onions and garlic have organosulfur compounds that have huge antioxidant properties to ward off disease, oxidative stress and cancer.

Sprouts are the most nutrient dense things you can consume! The opposite of oil. They’re raw and live, easily digestible and packed with nutrients, vitamins and minerals.  Powerful little morsels.

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Serves: 6

Time: 30 minutes

Ingredients:

  • large sweet onion, diced
  • 4 cloves garlic, crushed
  • 2cm ginger thumb, minced
  • 2 heads of broccoli, chopped
  • 2 red peppers, chopped
  • 1 can coconut milk
  • 1 jar green curry paste (112 grams)
  • 3-4 potatoes, cubed (could replace with 2 cups brown rice, cooked)
  • 1 cup green peas
  • sprouts for topping (mung bean, peashoots or sunflower sprouts)
  • cilantro, chopped, for topping
  • cashews, chopped, for topping (optional)

Directions:

  1. Steam potatoes until your fork can pierce through them (about 15 minutes). On the other hand, cook up some rice if you like rice more!
  2. Oil-free saute: Heat up a large, deep pan to medium. You know when it’s hot enough be doing the water test (sprinkle pan with water, and if a mercury ball forms, you’re good to go). Add onions to the heated pan. Stir frequently, until the pan is browned (about 5 minutes). Add enough water to de-glaze the pan (the onions should look brown and caramelized).
  3.  Add garlic and ginger. Saute 1 minute.
  4.  Add peppers and broccoli. Saute 1 minute.
  5.  Add half of the coconut milk with the whole jar of green curry. Mix these liquids together with the veggies until the curry is all mixed in. Then add the rest of the coconut milk.
  6. Let simmer for 5-10 minutes. Add in the potatoes and green peas for the last 2 minutes.
  7. Serve it up in your favourite big bowl and top it with sprouts, cilantro and cashews.

Filed Under: Dinner, Lunch, Oil Free, Recipes, Uncategorized, Winter Tagged With: green curry, green curry dinner, oil-free curry, oil-free dinner, ready in 30, simple curry, vegan, vegan dinner, veggie dinner

Raw Vegan Chocolate-Orange Christmas Bites

December 22, 2016 By julia

Bring this to a Christmas party and your brownie points will shoot through the chimney.

These little morsels will bring melty, sweet, whole-food goodness to your Christmas Holidays.

Pour yourself a cup of tea, and dip away.

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Right now, I’m going through the Raw Gastronomy chapter in my Plant-Based Rouxbe Culinary course. The challenge was to create a raw dessert, and I thought, why should I be the only one to appreciate the taste of my creation? It’s too good not to share with all of you.

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Eating whole foods in their raw form does wonders for your body.

Raw, or ‘living foods’ still have the vitality and energy in the food itself. If they aren’t heated over 118 degrees farenheit, their naturally occurring enzymes stay active. Heating foods can deactivate some of the beneficial, vital enzymes, plus destroy other nutrients like minerals, essential fatty acids, and vitamins. So, why not eat as much food in their natural raw form as possible?

Plus, this chocolate sauce is just 3 ingredients! So simple and it works soooo well. The coconut oil is just slightly heated enough to melt into a saucy texture.

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Even after freezing for a while, the bottom layer of these bites still stays deliciously gooey.

It’s pretty much cookie dough, that’s packed with nutrients, with hard chocolate on top. YUM.

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Benefits:

–Cacao powder is the raw form of dark chocolate. It’s the part with the highest amount of antioxidants (40 times the amount of blueberries). It’s a natural energy booster, mood elevator and is packed with magnesium for your brain and heart health.

–Dates are packed with minerals and fibre. They’re super sweet, but are actually good for you! Pure magic. Your brain, heart and digestive system will thank you. They’re actually a great source of protein, plus they’re packed with vitamin C and D to help your beautiful skin and promote elasticity for the anti-aging effects.

–Coconut has iron, healthy fats and fibre. A bit of coconut will help ward off disease and keep your tissues healthy too.

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Ingredients:

Base layer:

  • 1  1/2 cups dates, pitted (meaning without pits), soaked in hot water for 5 minutes then strained (if super dry)
  • 3/4 cup shredded coconut
  • 1/2 cup walnuts, chopped
  • 1 tsp orange zest
  • 1 tbsp orange juice, freshly squeezed

Chocolate sauce:

  • 1  1/2 tbsp coconut oil
  • 1/2 cup cacao powder
  • 2 tbsp maple syrup

Steps:

  1. Pulse walnuts, coconut and orange zest in food processor until a meal forms
  2. Add dates and orange juice. Blend until all is combined
  3. Use two small spoons to press mixture into balls then into a mini muffin tin. OR you could also press the mixture into a loaf pan as one large layer
  4. Make chocolate sauce: Melt coconut oil in small sauce pan, add maple syrup and cacao powder. Use whisk to mix until smooth and creamy.
  5. Spoon chocolate layer over each base layer
  6. Sprinkle with shredded coconut
  7. Chill in freezer for 30 minutes or as long as you like. They don’t become rock solid!

Filed Under: Dessert, Gluten Free, Oil Free, Raw, Salt Free, Snacks, Thanksgiving, Uncategorized, Winter Tagged With: christmas dessert, orange chocolate, raw, raw vegan, raw vegan dessert, vegan, vegan dessert

Apricot Butternut Squash Lentil Loaf | Vegan | Oil-Free | Salt-Free

December 15, 2016 By julia

With Christmas is just around the corner, the best way to show your love to your family and friends is through their taste buds.

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Welcome, lentil loaf.

It’s sweet and savoury, packed with plant nutrients, and a mouth-watering replacement for the usual meaty main on the plate.

Roasted butternut squash, nutritional yeast, flax meal and oat flour hold this baby together, and a maple-y, molasses glaze tops it right off!

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Who says Christmas has to be about guilty indulgence? This lentil loaf will benefit your bod, yet taste comforting and decadent.

Impress your family with a vegan main for Christmas dinner. Be a rebel and switch up the tradition 😉

You can make this ahead of time and throw it into the freezer once it’s cooled. Just de-thaw by letting it sit in room temperature for at least 1 hour (or in a pool of warm water in the sink for 30 minutes), then bake again at 350 degrees F for 20 minutes or so.

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Benefits:

–Lentils are one of the most healthy ingredients in the world. They’re packed with antioxidants, lower cholesterol and have anti-inflammatory effects. Eating these morsels and any other plant foods help protect the skin and ward off wrinkles too.

–Butternut squash is low in fat, high in fibre and high in beneficial plant carbohydrates. Plus it does wonders for immunity, and bone health.

–Apricots protect against free radical damage and inflammation. They also help your eyesight with all that vitamin A.

–Salt-free and Oil-free! Salt leads to water retention, which leads to bloating, a puffy face, and water weight. Go without it for a week and see if you notice a difference! Oil is a fat, packed with calories, and zero fibre. Even if it is said to be ‘health promoting’, it is still a processed ingredient that will aid in weight gain.

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Serves: 8-10

Time: 1 hour 30 minutes

Ingredients:

Loaf:

  • 1 cup green lentils uncooked
  • 1/2 cup pumpkin seeds
  • 1/2 cup walnuts chopped
  • 1 cup butternut squash, chopped in 1 cm cubes
  • 1 cup carrot, grated
  • 1 cup apple, grated
  • 1 sweet onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup vegetable broth (or water)
  • 8 dried apricots, diced
  • 3 tbsp flax meal
  • 1/2 cup oat flour
  • 1/2 cup nutritional yeast
  • 6 sprigs-worth of fresh thyme, de-stemmed
  • 1 tbsp oregano
  • 1 tsp tarragon
  • Dash of pepper

Glaze:

  • 1/4 cup molasses
  • 1/2 cup  ketchup
  • 2 tbsp dijon mustard

Directions:

  1. Pre-heat oven to 325 degrees F
  2. Cook lentils according to package
  3. Spread pumpkin seeds and walnuts on cookie sheet, then toast in the oven for 8 minutes
  4. Turn oven up to 350 degrees F
  5. Roast butternut squash for 20 minutes
  6. While squash is roasting, heat a pot to medium heat
  7. Oil-free sautéing time. Add onions to pot, and stir until you see browning/caramelization on the bottom (about 5 minutes). Then add garlic and saute for another 30 seconds. Add 1/4 cup vegetable broth (or water) to deglaze the pot. The onions and garlic should have a brown tinge to them
  8. Add carrots, celery, apple, tarragon, oregano and black pepper to pot. Let simmer 10 minutes
  9. In food processor, blend 1/2 cup of the roasted butternut squash with 3/4 cup of the cooked green lentils. Once blended smooth, add in flax meal, nutritional yeast, oat flour, and thyme. Blend until smooth again
  10. Transfer blended mixture to the pot. Add pumpkin seeds, walnuts and apricot. Mix together well
  11. Line a loaf pan with parchment paper (leave some out along edges so you can use it as handles to pull out loaf when it’s done)
  12. Press loaf mix evenly into the pan
  13. Make the glaze: Mix together all ingredients in small food processor, or in a small sauce pan on low heat (this will help the molasses mix together)
  14. Use spatula to spread the glaze over the loaf evenly
  15. Bake for 45-50 minutes in the 350 degree F oven
  16. Let cool 5 minutes, then move from the pan onto a cooling rack.
  17. Enjoy with your favourite sides! Vegan mashed potatoes coming soon!

Play by play:

Toastimg_3282 Simmerimg_3283 Grateimg_3284 Roast & BLENDimg_3286

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Miximg_3291 Pressimg_3292

Then Glaze & Bake!

 

Filed Under: Dinner, Recipes, Thanksgiving, Uncategorized, Winter Tagged With: apricot lentil loaf, butternut squash loaf, christmas dinner, gluten free, lentil loaf, oil free, salt free, vegan, vegan christmas, vegan loaf

No-Bake Spicy Chocolate Cream Pie

November 25, 2016 By julia

Creamy and decadent with out the whole cream, butter or egg yolks.

YES. It’s possible. You’ll see.

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American friends! If you want to impress your Thanksgiving guests (or yourself) with a lighter, healthier, vegan alternative to something usually seen as a sinful, ‘I’ll just have one bite’ type of dessert, this will do the trick.

Don’t even tell them it’s vegan. See what happens.

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The sneaky chipotle really gives this pie a unique kick of flavour.

This one is inspired by Rouxbe Culinary School. I’m more than half way through my plant-based cooking course and am loving the kitchen creations of 100% vegan recipes and experiments they have me doing. But, what I’m loving even more is that I get to share the delicious-ness with all of you!

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Benefits:

–Tofu is a health food, when you buy organic, non-GMO! There is a myth about soy products leading to ‘man boobs’ or breast cancer by raising estrogen levels. This just isn’t the case. In comparison to dairy and animal products, soy is a major upgrade. It’s easily digestible plant-based protein. For more about the myths check out this article. And for more research check out Dr. Gregor here.

–Chocolate in it’s dark form without dairy isn’t so bad! It releases endorphins, and has antioxidants to ward off cancer and disease.

–Pecans contain more than 19 vitamins and minerals, including magnesium for all those anti-inflammatory benefits.
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Serves 12

Time 40 minutes

Ingredients:

Crust:

  • 1  1/2  cups raw pecans
  • 1/4 cup coconut sugar
  • 1  1/2 tbsp coconut oil
  • 1/2 tsp sea salt
  • 1/4 tsp chipotle powder

Filling:

  • 2 cups vegan dark chocolate chips
  • 2 packages organic silken tofu (260g packages), or soft block tofu (300g packages)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • pinch sea salt

Topping:

  • Organic raspberries
  • 1 tbsp cacao powder

Directions:

  1. Make crust: Pulse the sugar and pecans in food processor until a meal forms. Then add rest of crust ingredients and pulse to combine.
  2. Spread crust layer out on bottom and up the sides of pie plate (about 8″ diameter).
  3. Make filling: Melt chocolate by using a double boiler. While it’s melting, add tofu, vanilla, cinnamon, and salt to food processor and blend until smooth. Add melted chocolate, blend until combined.
  4. Pour filling over pie crust.
  5. Chill in fridge for 20 minutes.
  6. Serve with raspberries and a sprinkle of cacao powder.

 

Filed Under: Dessert, Recipes, Uncategorized Tagged With: chocolate cream pie, chocolate dessert, decadent dessert, dessert, no bake dessert, spicy chocolate, thanksgiving dessert, vegan, vegan cream pie, vegan dessert

Oil-Free Curry Roasted Chickpeas

November 17, 2016 By julia

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Sometimes you just need something savoury to crunch away at.

Chips are usually what we all turn to for that crunchy, salty, savoury craving cure. But, chips come with saturated fat, usually too much salt, and sometimes some pretty bad additives. Your body doesn’t thank you after downing a whole bag of chippies.

These little morsels, on the other hand, will cure that craving, and your body will sing hallelujah!

Oil-free, cholesterol-free, nutrient-dense and delicious!

A perfect road tripping snack too. I’ll be making a couple batches of these for my trip to Sin City this week.

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Las Vegas Baby! I’ve never been. We aren’t the type to vacation to cities… we usually are the ones planning adventure mountain bike, paddle board or tropical trips. But it’s been raining, there were cheap tickets, and there’s a first time for everything! I’ll let you know about it when I return… Or follow @juliamurrayski on Instagram for updates, and @hookedonplants for the vegan eats I find.

Just a few days of hot weather and good people watching before the winter season. Why not right?

Do you have any Vegas recommendations for me???

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OK, back to the crispy snacks.

Benefits:

Chickpeas have been used to treat high blood pressure, lower cholesterol, and pack that easily digestible plant-protein. Adding these or other legumes and beans to your diet with help you live longer with more energy!

Himalayan salt is the most pure salt you can use and is packed with minerals and vitamins (it even trumps sea salt, which also may have trace chemicals depending on the water source). Table salt, on the other hand, is stripped of it’s minerals and vitamins to a substance that is 95% sodium chloride and synthetic chemicals that will lead to high blood pressure, kidney damage, water retention and a whole lot more.

Ingredients:

  • 2 cups pre-soaked and cooked chickpeas (or 1 large can drained and rinsed)
  • Juice of 1/2 lemon
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp curry powder
  • 1/2 tsp himalayan salt

Directions:

  1. Preheat oven to 400 degrees F
  2. Pat down chickpeas with paper towel or tea towel until most of their moisture is off.
  3. Mix chickpeas in a bowl with lemon, spices and salt
  4. Spread evenly on parchment covered baking pan/cookie sheet
  5. Roast for 30-45 minutes (until crunchy), taking them out to shake around every 10 minutes.
  6. Watch close near the end so they don’t burn!
  7. Eat as a snack, or add them to soups, salads, or stews! (Like the spicy cabbage one below)

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Filed Under: Dinner, Lunch, Recipes, Snacks Tagged With: chickpeas, low cholesterol, low fat, oil free, roasted chickpeas, salty snacks, vegan, vegan roadtrip, vegan snacks

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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

Who wants a cat?! 🐈‍⬛ Adopt Turnip & Parsn Who wants a cat?! 🐈‍⬛ 
Adopt Turnip & Parsnip :) 

Check out their bios on @whistlerwag website under Adoptables. 

Why buy when you can rescue these cuties !? 

Did you know when you work with us (Team Longmuir Murray @living.in.whistler - to find or sell your home in Whistler, a part of our closing gift alwayyyys is a donation to @whistlerwag ❤️ 

Who here is ALSO quite obsessed with all animals? 

#animalrescue #whistleranimals #adopt #catrescue
Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
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
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