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whole food plant based

Immunity-Boosting Mushroom Smoothie

April 21, 2023 By julia

Well, it’s official. The world is in freak out mode.

There’s no doubt we’re living in a time that will go down in the history books.

My heart goes out to those affected by the COVID-19, and immense appreciation for the doctors and nurses, as well as cashiers on the front line.

It’s important to remember to do things that make you feel good during this time of social distancing. Is there a passion project you’ve always wanted to start? Now is an awesome time! But, also don’t feel pressure to be productive during this time. There’s fear and anxiety all around, so some of the best actions are reconnecting with nature, resting your mind, moving your body, amping up your immunity and treating this like a forced staycation. What are you doing with your time? Let me know on the ‘gram @hookedonplants.

Here’s an immunity-boosting smoothie recipe that will help your body to combat any thing coming it’s way.

I’ve been especially been loving Spud right now for grocery delivery, to avoid the awkward supermarket isles, and to avoid unnecessary close contact. If you’ve never ordered from them before, you can use ‘CRVAN-MURJUB’ for 20$ off your first order at Spud.Ca

What’s so great about the ingredients?

Greens:

DUH, right?! They’re packed with phytonutrients, plant fibre, chlorophyll and micronutrients.

Turmeric with a dash of pepper:

Anti-inflammatory king! Adding a tiny amount of pepper will increase the absorption of curcumin (the active ingredient) by 2000%!

Ginger:

Immune system stimulator that can help kill foreign invaders. 

Berries:

Antioxidants + phytonutrients. The more berries in your life the better.

Medicinal Mushrooms:

I’m using Stay Wyld Organics, a company I believe in and am helping co-create.

All of these mushroom powders are beneficial for your gut health by acting as a prebiotic. Healthy diverse microbiome = strong immunity. Your gut wall houses 60-70% of the cells that make up your immune system.

These mushrooms are all packed with antioxidants to ward off free radicals and minimize inflammation. 

They act as adaptogens in your body, by helping combat stressors and bringing it back to homeostasis (balance).

They’re North American sourced, organic, vegan, and steam extracted for optimal bio-absorption.

  • Chaga: The King of Mushrooms! Chaga has the antioxidant ORAC score out of any natural food, and has been shown to selectively kill cancer cells, while leaving the healthy cells untouched. Chaga is also the richest source of (ready for this?) superoxide dismutase… aka ‘SOD’, which is known to protect cells and repel viruses! Great timing to get a daily dose of this mighty mushroom. 
  • Turkey Tail: Powerful immune-defense! In Japan, turkey tail has been used to strengthen the immune system for over 30 years, especially when given with standard chemotherapy. Turkey tail mycelium (Stay Wyld uses the mushroom fruiting body and mycelium in the powders) excretes strong antiviral compounds. 
  • Reishi: This ‘chill out’ mushroom has incredible anti-histamine and anti-inflammatory properties. It’s also been shown to have the ability to stimulate macrophages (a type of white blood cell), an important part in combatting viruses and any kind of sickness. 
  • We also have Lion’s Mane and Cordyceps. All come in capsule or powder form! Use ‘Julia10’ for a discount.

Whole food protein powder:

When it comes to protein powder, it’s important to avoid any ‘fluff’ ingredients…extra sugars, natural flavours, words you can’t pronounce. Sticking with simple whole food ingredients is the way to go. That’s what I love about Complement Protein. 6 high protein plant ingredients ground up, with the lowest heavy metal count in the industry. Getting all essential amino acids in your diet is super beneficial for your immune system.

Feel free to use ‘hookedonplants’ on www.lovecomplement.com for a discount!

Vitamin C (amla fruit) powder:

Back to the basics! You can take a large daily dose vitamin C, but you have to make sure that your vitamin C source doesn’t have extra (not so great) ingredients like sugars or natural flavours. I’m in love with Pranin’s whole food powders, especially their vitamin C made from 2 ingredients: Amla Fruit and Moringa Leaf. A serving of two whole food powders give you the same vitamin C as 20 organic lemons!

You can use my discount code ‘hooked’ for this Vancouver company’s whole food powders here: Pranin.com.

I personally use all 3 of these products daily, especially right now, and only like to promote things that I’m actively using and loving, in hopes that it will help you guys out too. To be transparent, I do get a small kick back if you use my code for any of these, which helps support the work I do to spread veganism and nutrition tips, but don’t feel like you have to use my codes! Up to you… but you will get a discount too šŸ™‚

I wouldn’t promote anything to this amazing community that I wouldn’t be urging my Mom to get on board with at the same time.

Much love!

OK, on with the recipe!

PrintPrint

Ingredients

  • Greens, fill your blender with spinach, kale, or romaine

  • 1 inch thumb of ginger

  • 1 inch thumb of turmeric

  • Dash of pepper

  • 2-3 frozen bananas

  • 1-2 cups of berries

  • 1 tsp Pranin vitamin C powder

  • 1/4 cup Complement plant protein powder

  • 1 tsp each of Stay Wyld Medicinal Mushrooms (Reishi, Turkey Tail and Chaga especially shine when it comes to immune system support)

PrintPrint

Directions

  • Add all ingredients to your blender, and BLEND
  • Sip away in the morning and afternoon.

If you make this tag @hookedonplants + @staywyldorganics so we can see your health in a cup!

Filed Under: Uncategorized Tagged With: blueberry smoothie, corona busting smoothie, coronavirus, healthy recipe, immune recipe, immunity boosting recipe, immunity boosting smoothie, recipe for immunity, smoothie, smoothie recipe, whole food plant based

Sweet Potato Toasts | Easy GF Snack

December 18, 2022 By julia

It’s toast.

But it’s potato.

But…it’s toast.

Sweet potato toasts!

When I first saw this, I thought…GENIUS.

Alllllmost as genius as whenĀ Einstein said:

“Nothing will benefit health or increase chances of survival on earth as the evolution to aĀ vegetarianĀ diet.”

Or this:

“Our task must be to free ourselves by widening our circle of compassion”

Anyways, sometimes it’s the simplest combination of action, taste and texture that creates the best experience.

Action: Toast

Taste: Savoury sweetness.

Texture: Chewy tastiness.

These little pieces of art are perfect for summer. You don’t have to touch your oven to enjoy your taters. And, if you’re like me, sweet potato is a must for every season.

Get creative with your toppings (perfect for the kidlets to join in on).

Go sweet … cover it in berries.

Go savoury … smother it with avo & nooch.

Go tangy … sprinkle it with sauerkraut.

Go spicy … sriracha!

Whatever you do….take a picture and tag me on Instagram so I can see your beautiful creations ( @hookedonplants ).

Channel your inner childhood summer camp arts & crafts hour and get crafty.

Whoever said to not play with your food…must have not enjoyed eating it. Some of the best food is the food you put the time into making pretty. You enjoy every. single. chomp.

Benefits:

Sweet Potato is the staple of some of the longest-living humans on this earth! The Okinawans base their plant-based diet around the sweet potato and their area is one of the most populated areas with centenarians around. Sweet potatoes are packed with fibre, vitamins, antioxidants, minerals and ready for your body to utilize and thrive off of. Don’t be afraid of carbs when they come in their whole, unrefined form.

Sweet Potato Toasts
 
Save Print
Cook time
10 mins
Total time
10 mins
 
A fun and nutritious snack that you can get creative with!
Author: Jules
Recipe type: snack, lunch
Serves: 2
Ingredients
  • 1 sweet potato, sliced in ¼ inch discs
  • Choice of toppings:
  • Peanut or almond butter
  • Berries & bananas
  • Avocado
  • Nutritional yeast
  • Sauerkraut
  • Basil
  • Sprouts
  • Hemp seeds
  • Chia seeds
  • Fresh herbs
Instructions
  1. Toast your sweet potato 2-4 times depending on the heat your toaster or toaster oven brings! When it’s browning, you’re ready to go to the next step
  2. Top it! As I said, get creative and make art šŸ™‚
3.5.3226

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Sign upĀ to my emails for weekly inspiration, recipes,Ā plus a free PDF onĀ How to Get Hooked On Plants.

This week’s email was all about antioxidants, anti-aging, and lifestyle over diet.

Filed Under: Breakfast, Gluten Free, Lunch, Oil Free, Recipes, Salt Free, Snacks, Spring, Summer, Uncategorized, Veganism Tagged With: creative snack, easy snack, fun snack, gluten free lunch, gluten free snack, hooked on plants, kids snack, plant based toast, plant-based snack, sweet potato, sweet potato toasts, toast, vegan breakfast, vegan kids recipe, vegan nutritionist, vegan snack, vegan toast, whole food plant based

Chocolate Green Smoothie Popsicles | Detox Pops

August 23, 2018 By julia

There’s a whole lot of hidden green goodness in these babies! Chocolate green smoothie popsicles…..

A frosty treat? Yes.

A refreshing snack? Uh huh.

A mega-dose of nutrients? Totes.

A smoothie on a stick? HELLS YA

… all drizzled with vegan chocolate.

There are smoothie pops, and then there are these. They’re creamy with almond milk, sweet with banana, and incredibly easy with Chelsie’sĀ Blender Bites.

Chelsie is a genius. She had the problem that most of us have when it comes to smoothie making.

Here’s how it goes:

  • Take every piece of produce out of the fridge
  • ThrowĀ a bit of everythingĀ in the blender
  • Add your powders
  • Add your frozen fruit
  • Then, WHA-BAM!! A tornado has now gracedĀ your kitchen.

The Blender Bites makes it an easy affair with no clean up. They’re little frozen pucks packed with greens, fruit, and superfoods that you just throw into your blender with the liquid of choice and maybe a banana (or not), and call it a smoothie. SOĀ ridiculously easy.

I love local companies (Chelsie makes all of the frozen pucks in Vancouver), especially when they add so much ease toĀ myĀ morning.

I went a little further than your typical smoothie today to create these frosty treats!

Read on for the recipe if you want a super healthy pop, still packed with flavour and drizzled in chocolate goodness (totally optional) to slap thatĀ junk food cravingĀ in the face.


5.0 from 1 reviews
Chocolate Green Smoothie Popsicles | Detox Pops
 
Save Print
Prep time
5 mins
Total time
5 mins
 
A hidden greens popsicle that cures that frosty treat craving!
Author: Jules
Recipe type: dessert, breakfast, snack
Serves: 5
Ingredients

  • Popsicles:
  • 2 blender bite pucks
  • 2 bananas
  • 1 cup vanilla or chocolate plant milk (almond, coconut, hemp, soy, pea or cashew)

  • Chocolate Drizzle:
  • ¼ cup vegan chocolate chips
  • 1 tsp coconut oil
Instructions
  1. Blend popsicle ingredients until smooth.
  2. Pour mixture into popsicle molds and freeze overnight.
  3. Make chocolate drizzle by microwaving chocolate and oil together in a bowl for 30 seconds (can also be melted in a double boilerset up). Take out and whisk immediately until smooth.
  4. Pull out popsicles (run under warm water for 10 seconds to make it easier to pull them out), and lay them on a plate.
  5. Drizzle chocolate over top, then place in freezer for 5 minutes.
  6. Enjoy!
3.5.3226

Want more?

Sign upĀ to my emails for weekly inspiration, recipes,Ā plus a free PDF onĀ How to Get Hooked On Plants!

This week was all about the 3 supplements you should be taking! The one spray I take each day is Complement, because it has all that you need in one go! You can use HOOKEDONPLANTS at the check out for 10% off.

Filed Under: Dessert, Gluten Free, Recipes, Snacks, Summer, Uncategorized Tagged With: blender bites, chocolate green smoothie popsicles, chocolate smoothie popsicles, detox pops, easy snack, green smoothie popsicles, hooked on plants, kids recipe, melted chocolate, plant based treat, plant-based snack, popsicle recipe, popsicles, smoothie pops, smoothie popsicles, superfood snack, vegan chocolate, vegan treat, whole food plant based

Sweet Potato Guacamole Bites

January 26, 2017 By julia

Talk about a burst of heaven in your mouth.

Screen shot 2017-01-17 at 10.08.13 AM

Sweet

Savoury

Crunchy

Creamy

These bites have it all.

Screen shot 2017-01-17 at 10.08.05 AM

Not to mention simplicity.

Some of the best creations are just a few delicious and complementary ingredients.

After some easy steps of roasting, mashing, and assembling, you’ll have a vegan appetizer that will impress even the fanciest cook.

Screen shot 2017-01-17 at 10.08.27 AM

The warmth and chewiness of the sweet potato along with the creamy guacamole and crunchy mung beans…let’s just say it’s a party in your mouth.

These are a great start to any shindig.

Screen shot 2017-01-17 at 10.08.35 AM

Benefits:

Mung bean sprouts are high in vitamin K (for healthy bone density), C (immune boosting), and folate (for healthy blood cells). All raw sprouts are total superfoods. Since they have started their growing process, they are an easily digestible, living food with more nutrients per calorie than any other food.

Sweet potatoesĀ have been aĀ staple in the diet of some of the longest living peoples in history (Okinawans). They have more Vitamin A than any other food, they are packed with healthy carbohydrates, antioxidants, and are stars for combatting inflammation and oxidation. Eat em’ up! I always get delicious, organic sweet potatoes from Spud to my door every Tuesday. Man, I love Tuesdays!! Use my code CRVAN-MURJUB for 20$ off your first order.

Avocados are packed with monounsaturated fatty acids. Great for the hair, skin and nails!

Screen shot 2017-01-17 at 10.08.48 AM

Sweet Potato Guacamole Bites

Serves: 6-8

Time: 30 minutes

Ingredients:

  • 2-3 sweet potatoes, sliced in 1/4 inch thickĀ discs
  • pinch of salt and pepper
  • 2 avocados
  • Juice of 1/2 lime
  • 1 garlic clove
  • As many mung bean sprouts (or sprout of choice) as you like

Directions:

  1. Preheat oven to 400 degrees F
  2. Lay out discs on parchment covered baking sheet. Sprinkle with pepper and salt
  3. Bake sweet potato discs for 25 minutes, flipping once
  4. Meanwhile, prepare the guacamole: mash the avocados with garlic and lime juice.
  5. Assemble the artwork. Place sweet potatoes on a plate with a dollop of guac, and a few sprouts.

Filed Under: Appetizers, Dinner, Gluten Free, Lunch, Oil Free, Recipes, Snacks, Spring, Summer, Uncategorized, Winter Tagged With: gluten free appetizer, oil free appetizer, plant-based appetizer, sweet potato bites, sweet potatoes, vegan appetizer, vegan canape, vegan tapa, whole food plant based

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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
šŸ  Whistler Realtor @jules.eliz.murray @living.in.whistler
ā˜€ļø Retreats

Who wants a cat?! šŸˆā€ā¬› Adopt Turnip & Parsn Who wants a cat?! šŸˆā€ā¬› 
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 ā¤ļø 

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
šŸ‡ØšŸ‡¦ 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 ā€˜DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez šŸ¶šŸ’›
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today šŸ† 
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, sautƩ 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 ā€˜hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. šŸ‘Œ 

šŸ“Œ 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. šŸ’• 

#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:

šŸ„„ Hummus for texture 
šŸ§‚ 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 šŸ„‘šŸ”„

🌱 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.	SautƩ 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 🌯

šŸ’Œ 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’ šŸ‘Œ 

Plants have all the protein 🌱 šŸ’„ 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. āž” @alohaanimalsanctuary needs support right now.
āž”ļø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… šŸ’« 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

šŸ’ŖšŸ½ 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.

šŸ©µšŸ–šŸ“šŸ
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 šŸŽ‰ 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 šŸŒ 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 ā€˜hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. šŸ˜† 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
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