Matcha Cookies (Vegan

These Matcha Cookies are crisp on the edges and crumble apart perfectly in your mouth. They're vegan, gluten free, oil free & a delicious treat! 

Continuing my Matcha love, I am so excited to share these Matcha cookies! If you're new to Matcha, check out my Matcha Granola post to get to know this sophisticated superfood a little more and how to pick the best quality powder. 

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If you love cookies and love matcha (or is your first time trying matcha), here's why I think you'd love these cookies... they're:

  • vegan, gluten free & oil-free dairy-free
  • easy and fast to make
  • the perfect amount of matcha to taste its beautiful flavour but without the bitterness 
  • crispy on the edges and soft and crumbly toward the centre (we're talking melt-in-your-mouth)
  • perfect for an afternoon tea, snack or even dessert!

 

If you make this bomb matcha granola, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

  • 1 c oat flour (125g) 
  • 2 tsp matcha powder 
  • 1/3 c tahini
  • 4 tbsp maple syrup 
  • 2 tbsp coconut sugar
  • 2 tbsp almond milk
  • 1 tsp vanilla
  • 1 tsp aluminium free baking powder
  • 1/2 tsp baking soda
  • Optional: 4 tbsp mini chocolate chips 

Notes

  • Total time: <30 minutes
  • Makes 10-12 cookies 
  • Longer bake time yields crunchier cookies while short bake time yields softer and crumbly cookies
  • the smaller you make them, the less baking time you will need & will also yield a more crunchy cookie 

Method

  1. Preheat oven to 180C.
  2. Combine all the dry ingredients in one bowl and wet ingredients into another. 
  3. Combine the wet ingredients into the dry ingredients and mix until well incorporated. 
  4. Scoop around 1.5 tbsp of dough per cookie in lined baking tray 
  5. Bake for 12-14 minutes 
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Chocolate Chip Cranberry Matcha Granola

Vegan Matcha Granola

Crunchy Vegan Matcha Granola: the superfood everyone is talking about. This granola is refined sugar & oil free, packed with nutritious ingredients making it a perfect breakfast or snack. 

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I LOVE granola. It's the perfect topper for any breakfast: smoothie bowls, acai bowls, yogurt bowls, oatmeal, toast.. and so much more. I even just eat is by the handful or with a bit of almond milk as a snack. 

Vegan Matcha Granola

I used to always just buy my granola out of convenience but it is honestly one of the easiest things to make! Measure, mix & bake... AND its a fraction of the cost of store bought granola. Its perfect for meal prepping since you can make a huge batch of it on the weekend and store it so you have some on hand for the rest of the week. Plus, you can customize it exactly how you want. The flavour and ingredient combinations are endless so you can a different flavour every week. This time around, I decided to add in the superfood that seems to be the craze lately: matcha!

Vegan Matcha Granola

What is Matcha (抹茶)?

Coming from a Japanese background, I grew up surrounded by A LOT of Matcha flavoured things: from simple desserts & treats to a more sophisticated traditional Japanese tea ceremony. Simply, Matcha is green tea leaves that is finely grounded into powder. This ingredient has been around for centuries, and is packed with antioxidants, polyphenols and catechins. As well, chlorophyll (from the rich green colour) theanine and a good amount of caffeine. Supposedly, Matcha can reduce mental & physical stress and provide energy steadily (aka no quick energy crashing that a lot of caffeine supplements seem to do). 

How to Pick your Matcha: 

Good quality Matcha can be pricy, but it's so worth it. The taste is completely different and a little does go a long way! I always like to base the quality of the Matcha based on the packaging and colour of the Matcha. I prefer to buy ones that come in tins and that are rich and vibrant in colour. This and this are two of my favourite. 

Vegan Matcha Granola

If you're still not sold on the whole Matcha thing,and debating whether you should try this granola recipe out- maybe I can still try to convince you. This Matcha Granola is: 

  • vegan, oil-free dairy-free and refined-sugar free
  • rich in flavour with the perfect amount of sweetness to balance the bitterness of the Matcha
  • easy to make and perfect for meal prep for busy mornings
  • different texture profiles from the variety of wholesome ingredients 
  • made with nutrient packed ingredients that will keep you full and satisfied

I hope I've now tempted you to get your granola making on! ;) 

Vegan Matcha Granola
Vegan Matcha Granola

If you make this bomb matcha granola, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Method 

  1. Preheat oven to 180 C
  2. Add all dry ingredients (except chocolate chips and sesame seeds) into a mixing bowl and mix
  3. Add wet ingredients and mix to combine until all dry ingredients are evenly coated 
  4. Spread mixture over parchment lined baking tray and place into the oven for 20 minutes 
  5. Let it cool and then add in your chocolate chips and sesame seeds 

 

Ingredients

  • 1c oats
  • 1/4 c pistachios chopped 
  • 1/4 c almonds chopped
  • 1 tbsp matcha
  • 1/4 tsp salt 
  • 1 tsp vanilla 
  • 1/3c dried fruit (cranberries)
  • 3 tbsp  maple syrup
  • 2 tbsp coconut sugar 
  • 4 tbsp chocolate chips 
  • 2 tbsp roasted sesame seeds 

Notes

  • Total time: <30 minutes
  • Makes 2-4 servings 
  • Store in airtight container 

Chocolate Covered Salted Maca Caramel Bites

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This easy to make treat is only 5 ingredients & will satisfy any sweet cravings. They're also vegan & paleo friendly, gluten free & nut free. 

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Easy treat and dessert recipes are an essential. I mean, who doesn't love sweets that are not a hassle to make? Especially when it contains chocolate AND caramel. 

Have you jumped on the maca bandwagon yet? I've been adding maca to everything lately and it works so well with this recipe because of it's caramel-like undertone. Not to mention it's hormonal health benefits! 

I used tahini for this recipe to keep it nut free (and because I've been obsessed with this ingredient lately too) but cashew and/or almond butter is just as delicious!

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If I haven't already convinced you to try these babies out through pictures, let me try by telling you a lil' more about them. They're:

  • only 5 ingredients
  • vegan & paleo friendly
  • oil, dairy, gluten & nut free
  • sweetened with dates
  • soft and chewy like real caramel
  • perfectly coated with chocolate to compliment the sweet dates

If you make these caramel bites, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

  • 135g soft dates
  • 75g tahini
  • 1  tsp maca
  • 1/4 tsp cinnamon
  • pinch of salt 
  • 150g semi sweet dark chocolate chips 

Notes

  • Total time: <30 minutes
  • Makes 12-16
  • Keep in freezer
  • Can sub tahini for any other nut butter
  • Use SOFT dates, I've tried using other kinds and they did not come out as caramel-y

Method

  1. Add all ingredients except the chocolate chips into a food processor and process until dough like consistency
  2. Roll into a cylinder, wrap and place into the freezer for 15 minutes
  3. Take them out of the freezer and cut them into pieces (around half inch)
  4. Place them back into the freezer
  5. Meanwhile, melt down your chocolate
  6. Take the caramel pieces back out of the freezer and dip each one into the chocolate
  7. Add a small sprinkle of salt over each piece and place back into the freezer until chocolate hardens

Chocolate Chip Tahini Cookies

These cookies have irresistible roasted tahini aroma with little pieces of chocolate peaking through- perfect for any tahini lover. Plus they're vegan, gluten free, dairy free & oil free without the compromise in taste or texture! 

Cookies are hands down my FAVOURITE dessert and treat. Something about the way cookies look, taste, and feel is just so satisfying. I have made this recipe at least ten times since testing it over six times because I was trying to make what I look for in cookies. 

My ideal cookies are:

  • Crispy on the outside
  • Chewy on the inside
  • Not overloaded with chocolate chips so I can actually taste the cookie
  • Light
  • Not gushing with oil
  • Dunk-able in milk

I think these cookies cover each point. I can honestly eat the whole batch in one go because of how light they are! Which is perfect because it's exam period right now which means my brain is like "snacks, treats, sweets, dessert". 

Also, I have been OBSESSED with tahini and sesame seeds lately. I've tried so many different kinds (raw vs roasted vs white vs black) & brands. I personally love the ones you can find at the asian grocery stores because they have a much more deep and aromatic tahini flavour. If you've tried tahini before and didn't like it, I highly recommend trying different brands because they honestly can taste really different. Of course, if you still don't like tahini, feel free to use any other nut or seed butter, they work great too!

Why you should whip up these delicious cookies: 

  1. SO easy to make
  2. Total time is less than 30 minutes
  3. Simple ingredients that you probably already have in your pantry 

AND these cookies are:

  • Vegan
  • Dairy free
  • Gluten free
  • Oil free
  • Nut free = all these free's in my book = healthy (heh)
  • Crispy on the outside
  • Chewy on the inside
  • Have little bits of CHOCOLATE in them... need I say more?

If you make these cookies, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Method

  1. Preheat oven to 180c
  2. Mix in the tahini, maple syrup, vanilla, almond milk & sugar in a bowl until a smooth consistency
  3. Add in your oat flour, baking soda, baking powder and mix.
  4. Fold in your chocolate chips
  5. Add a 1-2 tbsp of dough onto a lined baking tray. Roll them into balls and flatten them with a back of a fork.
  6. Place them into the oven for 12-15 minutes. The longer the baking time, the more crisp the cookies will come out.
  7. Let them cool & enjoy with almond milk!

 

Notes

  • Total time: 20 minutes 
  • Makes 10-12 cookies 
  • Using aluminium free will ensure no weird "salty" taste
  • You can make your own oat flour by blending around 1.5 c of oats (125g)
  • These are tahini cookies, but I've made them with different nut butters too and work great!

Ingredients

  • 1/3 c tahini
  • 4 tbsp maple syrup
  • 1 tsp vanilla
  • 2 tbsp plant milk (I used veggie-moo)
  • 2 tbsp coconut sugar
  • 1 cup oat flour (125g)
  • 1 tsp baking powder (aluminum free)
  • 1/2 tsp baking soda 
  • chocolate chips (I used 1/3 cup) 

No Bake Chunky Monkey Twix Bars (Vegan)

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A twist on the classic Twix bar coming together with a bit of Chunky Monkey elements, this recipe will surely become your new go-to treat! There is no baking required, uses simple and healthy ingredients and is completely vegan and gluten free. 

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Growing up, Twix bars were hands down my favourite chocolate bar. I remember when I was a kid and after a night of trick-or-treating on Halloween, I would dig through my bag to only look for the Twix Bars (I *might* have also secretly dug through my sisters bags too, but that's okay I traded them with their favourite Kitkats and Snickers :)).

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I never miss any kind of food since going vegan, but if someone was to ask me what I do miss they would be Twix Bars. Something about the short bread cookie and caramel combo covered in chocolate... mmm. 

I'm sure I'm not the only one that does this, but I love to eat my treats frozen. I stick most of my protein bars, snack bars and chocolate bars in the freezer and I find it so much more satisfying to eat! I also loved to crumble on chocolate bars over some delicious chunky monkey icecream- and that's when I got the idea of sticking in some frozen bananas into these babies. 

As I'm sure a lot of you know, when you freeze bananas, it becomes a whole new different texture. It becomes denser, more creamier and just... delicious. Blending it up or straight up biting into frozen bananas is like a treat on its own! So I thought twix bar bites + frozen banana chunk (like a lil icecream bite) = deliciousness? I mean, I really didn't think the combination of a short bread cookie, peanut butter caramel, bananas & chocolate could go wrong. 

Note: now I know traditionally, chunky monkey has walnuts in them but 1. I didn't have walnut butter or walnuts on hands and 2. I actually prefer the combo of peanut butter + bananas + chocolate- but of course replace the peanut butter/peanuts with walnuts if you'd like.

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Alright, now let's get to know a little bit about No Bake Chunk Monkey Twix Bar:

  • made with healthier ingredients
  • no baking required
  • vegan & gluten free 
  • multiple layers of deliciousness
  • super creamy lush caramel
  • thick shortbread cookie bite

I hope I have now convinced you to try these delicious little bites :)

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If you make this delicious treat, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Method

  1. Blend short bread cookie ingredients in a blender until it comes together
  2. Blend all caramel ingredients in the blender until you reach a smooth and creamy consistency
  3. Line a baking tray with parchment paper and cut the banana into coins (thickness is up to you!)
  4. Take a spoonful (around 13-15g) of the dough and roll them into balls
  5. Then press them so they become flat around the size of the banana coins) 
  6. Add 1 tsp of the caramel to each cookie and then top with a banana coin
  7. Optional: At this point, you can also add some crushed peanuts/walnuts for a more chunky monkey type effect
  8. Place them into the freezer for around 30 minutes or until the bananas are firm 
  9. Have melted chocolate ready before taking them out of the freezer and coat each bite in the chocolate
  10. Stick them back into the freezer for around 1 hour so the banana hardens or if you really can't wait- until the chocolate is fully firm :)

Ingredients

Short Bread Cookie

  • 1/4 c almond flour
  • 1/2 c + 2 tbsp oat flour 
  • 3 tbsp maple syrup
  • 1 small vanilla bean pod scraped or 1/2 tsp vanilla extract
  • 1/2 tsp butter extract
  • pinch of salt

Caramel

  • 100g dates, soaked 
  • 2 tbsp peanut butter (or walnut butter)
  • 1/2 tsp caramel extract
  • 1 tbsp date liquid from soaking 

Additional 

  • 1/2-3/4c chocolate chips for coating
  • 1 ripe banana 
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Twice Baked Sweet Potato Boats with Spiced Almond Crumble

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These twice baked sweet potato boats are so creamy and a fun spin on the classic sweet potato casserole. Topped with the perfect spiced almond crumble that is vegan and gluten free. 

 

 

Orange sweet potatoes are one of those foods I always forget how much I like because of it's sister, Japanese Sweet Potatoes that I absolutely LOVE. But then I remember how versatile orange sweet potatoes are in terms of cooking and baking with it, and the delicious sugary-juice that oozes out after baking them. I remember making this delicious creamy sweet potato smoothie bowl a while ago, and added the same ingredients in without the banana. It was delicious. Creamy, buttery and perfectly sweet. But it was missing something, something to give it texture so I browsed through my cupboards and found the left overs of some almond meal and pecans and started assembling a crumble with the essentials: spices, brown sugar & maple syrup... and this perfect nutty, crumbly topping was born. 

Let me give you a run down of these Twice Baked Sweet Potato Boats, they are:

  • vegan, dairy free & gluten free
  • made with simple ingredients
  • SO creamy, delicious and scrumptious
  • a healthier version of the traditional sweet potato casserole
  • you can eat the crumble on its own cause its THAT addicting
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If you make these delicious lil' boats, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

  • 2 small oven roasted sweet potatoes 
  • 1 tbsp brown sugar
  • scrape of vanilla bean
  • 1 tsp pumpkin pie spice
  • 1.5 tbsp almond milk
  • 3 tbsp almond meal
  • 1/2 tbsp brown sugar
  • 2.5 tbsp maple syrup
  • 2 heaping tbsp raw pecans
  • 1/2 tsp pumpkin pie spice
  • optional: vegan marshmellows 

Method 

  1. Pre-heat the oven to 350C
  2. Scrape out the flesh of the sweet potatoes and mix in the sugar, vanilla bean, pumpkin pie spice and almond milk
  3. divide the mixture back into the potato skins
  4. In another bowl, combine the almond meal, brown sugar, maple syrup, pecans and pumpkin pie spice and then crumble over top (optionally add some marshmellows)
  5. Place in oven for 10-15 minutes, until the crumble becomes golden brown and the marshmellows are lightly melted
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4-Ingredient Nutty Chocolate Balls

Nutty Chocolate Bites, these little morsels are soft, fudge-y and have the perfect balance of sweet and nutty. Made in one-bowl with just 4-ingredients, have yourself a batch of these delicious healthy treats for any occasion. Oh and yes, they are vegan, paleo and gluten-free. 

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Happy Friday! As a student, I think Friday's are the "yes, finally the weekend. party party & sleep in" type of deal... until exams start rolling in. It's that time of year again, when us students are quite literally, living in their study spots. One thing I never forget to pack with me when I travel to my study spot are snacks. I love to pack squareorganics bars, go macro barsand the good bean chickpea snacks. But I LOVE to make my own little snacks... like these delicious nutty chocolate bites for example. 

So a little ABOUT ME of these Nutty Bites

  • made with only 4 ingredients
  • made in one bowl
  • vegan, paleo, refined sugar free & gluten free
  • soft, tender, fudgey and smooth
  • bursting with nutty flavours with a settle sweetness
  • covered in rich melt-y chocolate
  • perfect study snack (or any time of day snack) 

I promise (well I really hope), these are the perfect snack to bring to your study spot. And if you don't have exams to study for, I promise (I mean, I really really hope that you think too that) it's the perfect snack to have at any time of day or occasion. :)

If you make this delicious treat, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Method

  1. In a bowl, mix the almond butter and maple syrup until well combined.
  2. Add the peanut butter flour and optional maca powder 
  3. At this time, you will want the consistency where you are able to roll them into balls with your hands (not too try or too wet). Depending on the type of almond butter used, if its at the top (tends to be more liquidy) vs the bottom of the jar (dryer), you can add more/less maple syrup. If you find it becomes too runny, add more peanut butter flour.
  4. Place them into the freezer 
  5. Meanwhile, melt down some chocolate chips
  6. Once fully melted, take out the truffles and coat with the chocolate and place back into the freezer for at least 15 minutes or until the chocolate it solid again
  7. Alternatively, you can add the chocolate chips into the truffles, roll them in some cacao powder or eat as is!

Ingredients

  • 1/2 c Almond Butter
  • 3 tbsp maple syrup
  • 2 tbsp Peanut Butter Flour
  • 1 tsp maca (optional)
  • 3/4c chocolate chips OR Cacao powder to roll in 

 

Fudgy Tahini Swirl Brownies (Vegan/Oil-Free/Nut-free)

Rich, fudgy and full of chocolatey goodness with the perfect amount of Tahini swirls. They're vegan, gluten free, nut free & oil-free using a hidden ingredient that everyone loves! 

You guys, I'm feeling super happy. Why? Because 1. It's friday. 2. I'm holding these delectable brownies in my hands as we speak & 3. Meg (@withalmondbutterontop) & I get to share our brownie recipes with you today!

Is there ever a specific time of the day when brownies arn't a good idea? I think not. Brownie's can be enjoyed at any time of the day in my book. 

See and feel the brownies through these images- it is always a good time for brownies- so grab those ingredients and start baking (you won't be disappointed). 

It is delectably fudgy, in and out packed with rich chocolatey goodness with the perfect amount of tahini peeping through to your taste buds. They're elegant, bold and crowd pleasing- just as good as they look. 

NOW... if for some reason you don't like tahini- feel free to sub with any other nut/seed butter of your choice. Or skip the swirls all together. OR try my gal Meg's Chocolate Fudge Brownies. They are made out of tahini, HOWEVER you can't taste it! They're naturally sweetened, gluten-free and nut free. Also, can we just take a second to admire that drizzle over the brownies... yum. 

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Now, it's time to get your brownie game on. If you make these brownies, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

 

Ingredients

  • 3 tbsp tahini
  • 1.5 tbsp maple syrup
  • 1-2 tbsp soy milk (depending on how runny your tahini is)
  • 1 tsp maca powder
  • pinch of salt 

 

  • 1 small avocado (approx 1/2 c)
  • 1/4 cup soy milk
  • 1/2 c maple syrup
  • 1/2 tsp vanilla 
  • 1/4 c coconut sugar
  • 1 c gluten free flour*
  • 1/2 c cacao powder
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/3 c chocolate chips 

Method

  1. Pre-heat oven to 180C (350F)
  2. In a bowl, mix together the tahini, maple syrup, maca powder and salt. Add in 1 tbsp of almond milk and mix. Depending on how runny your tahini is, you may need to add 1 tbsp more. The consistency should be thick, but viscous enough for it to be able to swirl.
  3. In to blender, blend the avocado, almond milk, maple syrup, coconut sugar and vanilla extract. 
  4. Into a bowl, sift in your flour, cacao powder and baking soda. Then add the pinch of salt and mix.
  5. Pour in the liquid into the dry ingredients and mix until combined. 
  6. Fold in your chocolate chips and then pour it into a square 8x8 parchment lined pan
  7. Swirl in your tahini mixture. Here is a good video on how to make beautiful swirls! 
  8. Bake in the oven for 25 minutes (It should be done when you you poke a fork through and it comes out clean!)

 

Fire Roasted Red Lentil Tomato Soup

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Fire Roasted Red Lentil Tomato Soup - this soup is hearty, flavourful, creamy and full of plant based protein (using a secret ingredients). Only 7 ingredients, almost instant to make and perfect for chilly evenings. Pair it with some toasted bread or top with some crunchy croutons or BBQ roasted fava beans!

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There is nothing that makes me happier during the cold than bundling up with a bowl of soup in my hands. There is just something so comforting about soup. If you live in Canada, or anywhere where winter seems to last forever… you’ll know the feeling of just wanting something warm to come home to all the time. I’m all about basic, simple ingredients and recipes that are quick and easy to make- and this recipe is just that. There is nothing more basic than taking some fire roasted tomatoes, a few other basic ingredients, some seasoning and throwing it all into a blender.

 

For me, the thing about soup is that it has to be satisfying. To do this, I love to add grains and beans to broth based soups. But for this soup, to achieve the creaminess I was looking for, I added tofu and red lentils. Tofu gives it the amazingly creamy texture while the red lentils give it the thickness and bite. I promise, this soup will keep you satisfied and if you need a little more it pairs deliciously with some cooked pasta, quinoa or rice! It’s also fantastic with some grilled cheese, ya feel me?

If you make this dish, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

  • 1/2 onion sautéed
  • 1 garlic clove 
  • 2 cans of Fire Roasted Tomatoes
  • 1 block of tofu (175g)
  • 1.5 c cooked red lentils (100g dry cooked)
  • 2 tbsp nutritional yeast
  • 1/4-1/2 c vegetable stock 
  • salt and pepper to taste
  • Top with toasted BBQ Fava Beans (my favourite is from the brand Enlightened)

Method

  1. Sautee onions and garlic until caramelized 
  2. Add everything into the blender and blend on high for 1 minute
  3. Heat over the pot if desired
  4. Serve with roasted fava/chick peas and parsley 

Smokey Maple Baked Beans (Vegan!

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These Vegan Smokey Maple Baked Beans are naturally sweetened with pure Canadian maple syrup with a perfect balance of smokiness from the paprika. This dish is so easy to make and can be eaten for any meal alongside with crunchy toasty bread and on a bed of freshly streamed white rice. Packed with plant based protein, the versatility of this dish makes it perfect for weekly meal prep!

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Ever since becoming vegan, beans have hands down become my absolute favourite source of protein- I mean they can be made into anything and everything! Tofu and tempeh are both made out of beans AND you can make all sorts of snacks and desserts with beans like my crunchy maple dijon chickpeas or my high protein healthier cookie dough. Experimenting with beans is so much fun because they come in all different shapes, sizes, textures and flavours. Personally, I can eat beans just like that, maybe with a little drizzle of sriracha… mmm.

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I felt a little adventurous with my beans one day and started thinking about flavour combinations that I love: smokey, sweet and a little spicy. I recently purchased some smoked paprika and saw a little bottle of maple syrup on the counter top beside me. Perfect. That’s how I usually brain storm most of my recipes. I see a couple ingredients, use that as my base and ten go from there. In total, it took me 3 tries to really nail this sauce so I promise- if you make this recipe you won’t be disappointed!

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Why I LOVE this recipe:

  1. It’s perfect for meal prep. For me, this recipe makes 4 servings and keep well in the fridge or freezer. When reheated, it tastes just as good (if not better).
  2.  It’s versatile. I love to eat this over a bed of rice, some toast, mixed veggies, baked potatoes, pasta- really any grain of your choice.
  3.  You can use any beans of your choice! I used white kidney beans but pinto beans, red kidney beans, black eyed beans and cannellini beans beans work great as well.
  4. It’s packed with plant based protein, low in fat, satiating and really easy to make.
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If you make this dish, please share it and let me know what you think by tagging me on Instagram @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

Sautee:

  • 1 onion
  • 1 bell pepper 
  • 2 15oz cans white kidney beans

Sauce:

  • 2 tbsp molasses
  • 3 tbsp maple syrup 
  • 2 tbsp vinegar 
  • 1 tbsp miso paste
  • 1/3 c tomato paste
  • 1 tbsp dijon mustard
  • 1 tsp garlic powder
  • 1 tsp poultry seasoning (rosemary & thyme)
  • 1 tsp smoked paprika
  • 1/4 c vegetable stock 
  • salt & pepper to taste

Method

  1. Preheat oven to 180C.
  2. Drain and rinse the white kidney beans
  3. Chop your onion and bell peppers and fry them until golden brown 
  4. Meanwhile, add the sauce ingredients together into a bowl and whisk until well combined
  5. Once the onions are nicely browned, into a lined baking dish add in your sauteed vegetables, white beans and sauce in and mix until everything is well coated with the sauce
  6. Cover with aluminum foil and place into oven for 40 minutes
  7. Take off the foil and place back into the oven for another 10-15 minutes

Vegan Orange Sesame "Chick-un"

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This recipe for Sesame Orange "Chick-Un" will satisfy any chinese-take out cravings. Smother your favourite protein in this delicious sweet and sour orange sauce with notes of aromatic roasted sesame oil... yum.

Orange chicken was probably one of my FAVOURITE dishes to order when I was at chinese restaurants. Something about the sweet and sour combo over a bed of steaming aromatic jasmine rice just soothed my soul. The funny thing was, I actually never really ate the chicken but just the vegetables in it because I didn't like the texture of meat but just loved the sauce! 

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You really can't skip out on the sesame oil here, it just brings the whole dish together by adding this aromatic smell and taste that just elevates this dish to the next level. 

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Also, I don't think I talk about how much I love soy curls enough.. they're seriously the best! I love my tempeh, tofu and beans but sometimes changing it up and using soy curls for a different texture just makes it a whole new experience- if you can get your hands on some I would 10/10 recommend! 

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If you make this dish, please share it with me and everyone else on Instagram and tag me @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

Sauce

  • 1/2 c freshly squeezed orange juice*
  • 1.5 tbsp soy sauce 
  • 1 clove garlic, minced**
  • 1 tbsp ginger, minced***
  • 1/2 tbsp miso paste
  • 2 tsp sesame oil 
  • 2 tbsp corn starch 

Dish

  • 2 servings of soy curls****
  • 1 onion 
  • 1 c broccoli
  • 1/2 c edamame

 

Notes: 

  • * feel free to use any kind of orange juice, however freshly squeezed really does make a difference!
  • ** can sub for 1/2-1 tsp garlic powder
  • ** can sub for 2 tsp ground ginger 
  • if you like a sweeter sauce, add in 1-2 tbsp of maple syrup or sweetener of choice :) 
  • **** can sub for 1 block of firm tofu of tempeh, these are awesome options as well!
  • My favourite brand of soy curls are from butlers and I can find them at bulk barn

Method

  1. Soak the soy curls into water 
  2. Mix all the sauce ingredients into a bowl and set aside 
  3. Drizzle a little roasted sesmae oil into the pan and fry until golden brown
  4. By this time, the soy curls should be re-constituted, drain and add into the frypan with the onions and let it pan fry up until desired browning
  5. Add in the broccoli and edamame and let it cook until very slightly cooked where the broccoli will turn a little more vibrant in colour
  6. Add in your sauce and cook until desired consistency (the longer you cook it for, the more thick the sauce will be!)
  7. Serve over a bed of rice and top with scallions and toasted sesame seeds

 

 

Easy 6 Ingredient Strawberry Fudge (Vegan)

Easy Vegan Strawberry Fudge recipe, perfect for Valentines Day! They're creamy, thick and has a delicious strawberry milk flavour. Share them with your friends and family and spread the love!

Valentine's day is only a few days away and despite being single, again, for the 21'st year... I love Valentines day! It's not about being in a relationship, but showing love to everyone you care about. For me, I show the people I love and care about by making them food (usually desserts) and thats how my friends and family know I love them. 

These cute little fudgies are a perfect little treat to make your loved ones: (first can I just say again.. that they're so cute and they're pink!!) they're easy to make, take no time at all and they are so SO tasty and perfectly creamy. The feeling of my teeth sinking into this fudge is just... one of the most satisfying feelings.  

If you make these cute 'lil strawberry pink fudgies, don't forget to share it with me and everyone else on Instagram and tag me @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

  • 1/2 c cashews (130g)
  • 70ml of berries (*strawberries or strained raspberries for pink colour)
  • 2.5 tbsp coconut butter
  • 3 tbsp maple syrup
  • 2 tbsp almond flour
  • 1/4 tsp vanilla bean powder (or 1 tsp vanilla)

Notes:

*Use strawberry puree or strained raspberries for a pink colour. Alternatively, you can use pitaya/beet root powder but you may then need to increase the amount of coconut butter. 

Method

  1. Add everything into the food processor and process until it becomes a thick paste
  2. Scoop the mixture into your choice of molds (hearts would be ideal for valentines) or into a parchment lined pan and spread evenly so there are minimal bubble gaps
  3. Place into the freezer for at least 45 minutes
  4. Once the time passes, take it out of the freezer and pop them out of the molds and enjoy!

Caramel Salted Maca Cookie Dough Bars (Vegan)

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These Salted Caramel Maca Cookie Dough Bars are no bake, vegan, grain free and gluten free! With a delicious sugary cookie dough base layered with a thick salted caramel and then finally topped with a layer of melted chocolate- these will be your new go-to treat!

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I know, I post a lot about cookie dough and my love for it. I can't help it, it's probably my most favourite dessert ever. But guys, I am so excited to share this recipe with you. 

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These bars are magical. The base is moist and when you bite down into it you get that sugary mouth feel of real cookie dough. The caramel is sweet, thick and gooey with a nice balance of sea salt. And the chocolate just pulls it all together because.. well what can't chocolate make better?

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AND... valentine's day is coming up. Valentine's day means chocolate right? Lots and lots of chocolate! If you're not in a relationship, it's all good- just make them for all the people you love and of course, yourself. I know what I'm doing on valentine's day: making a whole batch of these and watching the new episodes of Greys Anatomy ;) 

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If you make these irresistible bars, please share it with me and everyone else on Instagram and tag me @lisakitahara, I love seeing all of your tasty recreations!

Ingredients

Base Layer

  • 100g almond flour*
  • 2 tbsp brown sugar 
  • 1/2 tsp vanilla bean 
  • 2 tbsp coconut butter
  • 3 tbsp almond butter 
  • 2 tbsp chocolate chips
  • 1/8 tsp sea salt 

Caramel Layer

  • 1 c dates (160g)
  • 1 tbsp almond butter 
  • 1/2 tsp vanilla bean (or 1 tsp vanilla) 
  • 2 tbsp almond meal 
  • 1 tbsp maca powder 
  • 1/8 tsp sea salt

Chocolate Layer

  • 100g vegan chocolate chips 

Method

Base Layer

  1. Pop the coconut butter into the microwave for 10 seconds and then combine it together with the almond butter
  2. In to another bowl, combine the rest of the ingredients
  3. Pour in the coconut and almond butter mixture into the dry ingredients and mix it together until when you squeeze the mixture it holds together (if it's too dry, add in 1 tbsp of plant milk slowly until it starts to come together)
  4. Transfer into a parchment lined pan and press down until the base is even
  5. Pop into the freezer and move on to making your caramel layer by adding all the ingredients into a food processor and processing it until it turns into a thick paste
  6. Take out the base and spread the caramel evenly over top and then place it back into the freezer
  7. Meanwhile, melt your chocolate in the microwave or on a double boiler
  8. Once it's melted, take it out of the freezer and then layer on the chocolate over top and spread evenly and then place it back into the freezer for 30 minutes
  9. Once the time passes, pop it out of the freezer and cut them into desired slices and enjoy!

3 Weeknight Pasta Recipes (in 15 minutes!)

  Three easy pasta dishes that anyone can make in 15 minutes! Perfect for on-the-go lunches or weeknight dinners.&nbsp;All vegan, low in fat and can be made gluten free and/or high in protein.&nbsp;

Three easy pasta dishes that anyone can make in 15 minutes! Perfect for on-the-go lunches or weeknight dinners. All vegan, low in fat and can be made gluten free and/or high in protein. 

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Almond Basil Pesto Pasta

  • 1 serving pasta 85g
  • 1 cup basil leaves (around 45g)
  • 1  garlic clove 
  • 1 tbsp nutiritonal yeast
  • 1/4 c roasted almonds (or pinenuts/cashews)
  • 2 tbsp EVOO
  • Juice of half a lemon
  • Salt and ground black pepper to taste
  • Vegan parmesan (1/4c hemp hearts, 1 tbsp nooch, pinch of salt, ⅛ tsp garlic powder)
  • Cherry tomatoes 
 

Veggie Stir fry with Peanut Sauce  

  • 1 serving of noodles (85g)
  • handful of sugar snap peas
  • handful of broccoli
  • 1/2 carrot shredded 
  • 1/4 of a bell pepper sliced 
  • 2 tbsp peanut butter
  • 1 tbsp soy sauce 
  • 1/2 tbsp maple syrup 
  • 1/2 tsp sriacha  
  • 1/2 tsp lime juice
  • 1/2 tsp miso 
  • 1/2 clove of garlic 
  • 1/2 tsp fresh minced ginger
  • 1-2 tbsp water 
 

Hummus Veggie Pasta

  • 1 serving pasta (85g)
  • 1/2 small onion
  • 1/2 c mushrooms
  • 1/2 bell pepper sliced 
  • 1 c spinach 
  • 1/4 c hummus*
  • salt and pepper to taste

Notes: *I use homemade hummus with nutritional yeast in it, but if you're using an original flavour, optionally add 1-2 tbsp! 

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Healthy Holiday Inspired Cookie Dough (High Protein!)

High Protein Vegan Cookie Dough

3 Holiday inspired cookie doughs so reminisce the holiday treats! Vegan, gluten free, high protein, low fat but still thick, creamy and delicious. 

You guys... I know I've posted these a lot on my instagram and many of you have been asking for the recipes so finally- here it is! 3 of my favourite cookie dough flavour combos. Cookie dough has to be one of my FAVOURITE desserts ever... I ate a lot of it during the holidays when baking cookies (vegan of course). I was feeling a little sick after all the cookie dough so wanted to experiment with a ~healthier~ version using chickpeas and tofu! Naturally high in protein, these cookie dough flavours will have your holiday treat cravings satisfied. Remember to tag me on instagram @lisakitahara if you make it, I love seeing your recreations!  

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Ginger molasses

  • 1/4c Tofu (65g)
  • 1/2 heaping cup of canned chickpeas (90g)
  • 1 tsp Vanilla
  • 2 dates (40g)* 
  • 1/2 tsp ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp all spice
  • 2 heaping tsp molasses
  • 2/3 c Oat flour (80g)

Notes: For a more "sugar-y" cookie dough, use 2 heaping tbsp of brown sugar in place of dates.

Maple Tahini Cookie Dough

Maple Tahini

  • 1/4c Tofu (65g)
  • 1/2 heaping cup of canned chickpeas (90g)
  • 1 tsp Vanilla
  • 2 heaping tbsp tahini
  • 4 tbsp maple syrup* 
  • 2/3 c Oat flour (80g)

Notes: Add maple sugar for a more "sugar-y" cookie dough.

Caramel Apple Cookie Dough

Caramel Apple

  • 1/4c Tofu (65g)
  • 1/2 heaping cup of canned chickpeas (90g)
  • 1 tsp Vanilla
  • 2 dates (40g)* 
  • 2 tbsp apple butter
  • 1 tsp Carmel extract
  • 2/3 c Oat flour (80g)
  • 3 tbsp chopped dried apples

Notes: For a more "sugar-y" cookie dough, use 2 heaping tbsp of brown sugar in place of dates.

METHOD:

  1. Add all ingredients except for oat flour (and chopped apples) into the blender and blend until smooth. Use a spatula to help scrap down the sides.
  2. Add in the oat flour and blend until combined 
  3. For the caramel apple cookie dough, fold in the chopped dried apples
  4. Top with more cinnamon sugar, toasted sesame seeds and/or dried apples (+chocolate for extra yummyness)

DIY Instant Oatmeal Mix: 5 ways for 5 days

  5 Different oatmeal mixes to spice up your week of oats for breakfast! These are delicious hot or cold and can be made in advance for easy meal prep, take take on the go and to save time in the mornings (to get in that extra 15 minutes of sleep!)

5 Different oatmeal mixes to spice up your week of oats for breakfast! These are delicious hot or cold and can be made in advance for easy meal prep, take take on the go and to save time in the mornings (to get in that extra 15 minutes of sleep!)

I love oatmeal. Oatmeal is hands down one of my must-have food staples and I ALWAYS need to have it in my pantry. A day without oatmeal... I just feel like my day isn't complete. It's packed with fibre, keeps me full and so versatile. Being a student, it's just so convenient for me to meal prep instant oatmeal packs and/or overnight oats that I can bring with me on to campus and to classes. On days I have access to a microwave, I bring some instant oat packs with a banana and use the microwave to cook up some nice warm oatmeal (perfect for Canadian weather!) and on days I need to eat in class, I prepare my tofu-overnight oats (which is my absolute FAVOURITE way to make overnight oats). 

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Instant oatmeal packs are so easy to put together and you can add your own favourite ingredients together to the base: nuts/seeds, dried fruit, spices, super foods... the flavour combinations are endless (see below for some of my favourite:). Not to mention, they are way cheaper to make and are probably much more healthier than what you would buy at the store (usually filled with lots of sweetener and artificial ingredients). 

SO... here are 5 of my favourite flavour combos:

1. Cherry Maca Chocolate: reminds me of dark chocolate forest cake ;)

2. Tumeric Mango: I love my golden milk, so of course I would love creamy tumeric oats! The mangoes help sweeten it and gives it a nice fruity touch. 

3. Coconut Matcha: being japanese, I grew up with everything matcha so naturally love the idea of matcha for breakfast

4. Zesty Orange Cranberry Cacao: yeah... more chocolate because if you know me you know that I am a chocoholic and love the combo of orange and cranberries together!

5. Vanilla Bean Maca Pitachio: vanilla bean is so major key for this, maca gives it a caramel flavour and the salty pistachios is such a 10/10 combo.

 but I hope you guys give these flavours a go too! If you do, don't forget to take a picture and share them with me via instagram @lisakitahara. I love seeing all your recreations :)

INSTANT OATMEAL BASE

Ingredients

  • 1 c oats
  • 2 tbsp coconut sugar*
  • 1 tbsp chia seeds**
  • 1/4 tsp vanilla bean powder 
  • pinch of salt 
  • Notes:

*I personally LOVE the taste of coconut sugar but sometimes I switch it up for maple or cane sugar, use your favourite sweetener.

** Flax seeds work great as well. Both chia and flex seeds help thicken up the oatmeal, but any nuts and seeds are delicious :)

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Coconut Matcha Oatmeal 

Ingredients:

1 Serving of the base 

2 tsp Matcha powder

2 heaping tbsp coconut flakes

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Cherry Maca Chocolate

Ingredients

1 serving of the base

2 tbsp cacao

1.5 tbsp maca powder

1/4c dried cherries

1 tbsp crushed almonds 

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Tumeric Mango

Ingredients

1 serving of the base

1 tbsp tumeric

1 tsp ginger

1/2 tsp cardamom

1/2 tsp cinnamon 

1/4c dried mangoes

Optional add in: add 1.5 tbsp coconut milk powder for a "golden mylk" flavour ;)

 

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Vanilla Bean Maca Pitachio

Ingredients

1 serving of the base

1.5 tbsp maca 

1/4 tsp vanilla bean powder

2 heaping tbsp chopped pistachios 

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Zesty Orange Cranberry Cacao

Ingredients

1 serving of the base

2 tbsp cacao powder

1/4 c cranberries

1 tsp dried orange zest 

 

Hot Oatmeal Method:

  1. Pour it into a bowl and add 1 c of liquid (your favourite plant based milk or water)
  2. Microwave it for 2:30 minutes OR cook on stove top on medium until all the liquid is absorbed
 

Overnight Oat Method:

  1. Place the instant oat pack into a jar or container
  2. Add in 3/4 c of your favourite plant based milk and 1/4 c of plant based yogurt 
  3. 2Or, if you'd like to try my tofu overnight oats, blend: 1/2 block of silken tofu (90g), 2 dates (30g), 1/4 c of almond milk and pour into the jar. (NOTE: This is for one portion so multiply ingredients by how ever many you're planning to make!)
Vanilla Bean Maca Overnight Oats .jpg
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GARLIC HASSELBACK POTATOES WITH A CREAMY SAGE SAUCE (Vegan)

If you know me, you know I love potatoes. I eat potatoes at least 3 times a week in some shape or form (most open air fried wedges). You know what I also love? Herbs. The key to make any dish taste real good are herbs. Rosemary and sage are definitely my favourite especially during the winter time- they just scream !!holidays!! These Hasselback Potatoes are the most delicious and perfect side dish for any holiday dinner. Crispy on the outside, nicely baked on the inside and packed with garlic x rosemary x sage flavours. And it gets even better because then we top it off with a creamy sauce bursting with sage notes with a hint of sweetness coming from the maple syrup and miso paste (miso paste makes any sauce taste ten times better). 

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Copy of MAC AND CHEESE: 3 WAYS (VEGAN)

These 3 variations of Mac and Cheese are vegan, gluten free, oil free, delicious and easy to make! You'll never find yourself bored of mac and cheese with 4 different options.

 

 

Mac and Cheese has to be one of the most comforting foods out there, I mean I see why it is... it's just ... how do I explain it? SO COMFORTING. I think it's because I grew up eating it with friends and family whether it be out of the KD box or my mom's home made baked mac and cheese. 

I actually made this mac and cheese sauce with a couple friends for a Christmas potluck and since then this has been my go-to recipe. While I admit, it doesn't mimic the exact taste of KD it's actually rather pleasing because it doesn't have that strong artificial flavour but instead a creamy smooth texture with a cheesy flavour and the perfect amount of sweet and saltiness. 

One night I was craving mac and cheese and tacos at the same time... so I thought why not combine the two? And then it happened again for BBQ chicken and maples sausages, and that's how these three variations were born! I am so excited to share these recipes with you guys and hope you enjoy it as much as I do :)

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If you make any of these recipes, don't forget to tag me on instagram @lisakitahara! I love seeing all of your delicious recreations and who knows maybe we can eat it together over insta story or DMS.  

  INGREDIENTS:    Creamy Cheese Sauce:   1/2 cup cashews (soaked)  2.5 tbsp tomato paste  1 tsp miso  1/4 C nutritional yeast  1/2 lemon juiced  2/3 C almond milk  1/2 C mashed sweet potato  1/2 tsp each of: onion powder, garlic powder, tumeric, paprika, and salt   1.5 cup macaroni (dry) - I love Gogoquinoa pastas!!&nbsp;    Maple Seitan Sausage:   2 tbsp mashed white beans  1 tsp&nbsp; maple syrup  1 tbsp soy sauce  1/4 c veg broth  1 tsp liquid smoke  1 tbsp tahini  1/4 c VWG (60g)  1 tbsp nooch  1/4 tsp ginger  1/2 tsp garlic powder  1/4 tsp all spice  1/8 tsp nut meg  1/8 tsp cloves  1 tsp smoked paprika  1 tbsp chickpea flour&nbsp;   BBQ Chicken   1/2 onion, chopped  2 servings of Soy curls (soaked in water)  1/2 c BBQ sauce   Taco   1/2 onion, chopped  1/2 tomato diced  2 servings taco crumbles, soaked

INGREDIENTS:

Creamy Cheese Sauce:

1/2 cup cashews (soaked)

2.5 tbsp tomato paste

1 tsp miso

1/4 C nutritional yeast

1/2 lemon juiced

2/3 C almond milk

1/2 C mashed sweet potato

1/2 tsp each of: onion powder, garlic powder, tumeric, paprika, and salt

1.5 cup macaroni (dry) - I love Gogoquinoa pastas!! 

Maple Seitan Sausage:

2 tbsp mashed white beans

1 tsp  maple syrup

1 tbsp soy sauce

1/4 c veg broth

1 tsp liquid smoke

1 tbsp tahini

1/4 c VWG (60g)

1 tbsp nooch

1/4 tsp ginger

1/2 tsp garlic powder

1/4 tsp all spice

1/8 tsp nut meg

1/8 tsp cloves

1 tsp smoked paprika

1 tbsp chickpea flour 

BBQ Chicken

1/2 onion, chopped

2 servings of Soy curls (soaked in water)

1/2 c BBQ sauce

Taco

1/2 onion, chopped

1/2 tomato diced

2 servings taco crumbles, soaked

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High Protein Cookie Dough with a Secret Ingredient! (VEGAN)

If I had to pick one dessert to each for the rest of my life it would be cookie dough. That said, I eat this stuff by the spoonful at anytime of the day so I created this version that's actually food for you and packed with good stuff! These no-bake cookie dough balls are vegan, dairy free, nut free, gluten free, low in fat and high in protein. 

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I've been sharing my cookie dough obsession all over my instagram and thought it would finally be time to share the recipe with all of you! I have seen lots of high protein healthy cookie dough recipes using protein powder, lots of nut butter and/or oil but I have replaced those things with one of my FAVOURITE plant based foods: tofu. If you know me, you know I love tofu and use it for so many things like my tofu over night oats, smoothies, tofu "yoghurt", stir fries and so many other things. Another thing I really like about this recipe is that it's only 5 ingredients (okay maybe 6 if you count the squirt of vanilla that goes in there haha) and they are all things you probably already have in your fridge of pantry (aka vegan staples!!). 

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This is the most basic chocolate chip cookie dough but you can make it into so many more variations just by adding spices, cocoa powder, nuts or seeds and sprinkles if you desire :)

If you make this recipe, snap a picture of it on to instagram and don't forget to tag me @lisakitahara! ❤️

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Ingredients

  • 1/4 block silken/soft tofu (65g)
  • 1/2 c canned chickpeas drained and rinsed (90g)
  • 2 large dates (65g) (or 4 tbsp coconut sugar/maple syrup)
  • 1 tsp vanilla extract
  • 1 cup oats grounded into flour (80g)*
  • 1-2 tbsp almond milk
  • 3 tbsp mini choc chips

Method: 

Blend the tofu, dates, chickpeas, vanilla and almond milk until smooth. Then add in the oat flour and blend until its well combined

Recipe Notes:

* Use 1/4c of peanut flour instead for a more rich flavour

*adjust to sweetness to your liking by adding in more or lesss sweetner

6 Ingredient Creamy Kabocha Potage (Vegan)

This Kabocha Potage is thick, creamy and super satisfying especially during the winter season. Made with only 6 simple ingredients, you'll have yourself a soup to warm your soul!

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The weather in Canada right now is the most cold it's been in awhile and my body has just been craving warm and hearty soups. One thing I DO love about the winter is that squashes are abundant and the flavour profile of them are a m a z i n g. My absolute favourite squash is the kabocha squash. Have you tried them before? They're super similar to buttercup squash (which you can use for this recipe as well) and when you pick out a good one they mimic the texture of Japanese sweet potatoes and chestnuts. They're sweeter than most squashes and give great body to soups and other dishes. 

Kabocha Potage 1

How to pick out a good Kabocha squash? Usually, the heavier the tastier! I always choose squashes that are heavier because it means they're denser on the inside and not as loose and "watery". When you cut into it, it should be vibrant in colour with a rich orange-brown colour to it- thats when you know you've picked yourself a good kabocha and that is the type of kabocha you should use for this recipe for maximal deliciousness. 

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To make this potage recipe a little more extra, I decided to use kabocha as my bowls. But no worries if you only have one, this potage is great paired some toasted buttery french bread.

 

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If you try this recipe, let me know what you think! Leave a comment, rate it, and don’t forget to take a picture and tag me (@lisakitahara) on Instagram! I love seeing all your recreations! 

 Ingredients:  1 small onion  1 med potato (around 150g)  1/2 carrot (approx 40g)  1.5 lbs kabocha squash*  2 c + 1/4c veg stock  1 c soy milk**  Optional: Additional squashed to make kabocha bowls  Method:  1. If making kabocha bowls, pre-heat oven to 350  2. Cut upper half of the squash and discard the seeds  3. Place on a baking tray and place in oven for 30 minutes  4. Chop up the onion, carrot, potato and kabocha into small pieces  5. Sautee the onions lightly  6. Add in the carrots, potatoes and kabocha and let it sautee for a few minutes  7. Add in the veggie broth and let it come to a boil and then reduce to a simmer for approx 40 minutes or until you can mash the potatoes and kabocha with a fork  8. Remove from heat and let it cool  9. Once slightly cooled, transfer to a blender and add soy milk  10. Pour it into the kabocha bowls and serve with toasted garlic baguettes!&nbsp;     Notes:  1. Buttercup squash may be substituted&nbsp;  2. Add more for a thinner consistency!

Ingredients:

1 small onion

1 med potato (around 150g)

1/2 carrot (approx 40g)

1.5 lbs kabocha squash*

2 c + 1/4c veg stock

1 c soy milk**

Optional: Additional squashed to make kabocha bowls

Method:

1. If making kabocha bowls, pre-heat oven to 350

2. Cut upper half of the squash and discard the seeds

3. Place on a baking tray and place in oven for 30 minutes

4. Chop up the onion, carrot, potato and kabocha into small pieces

5. Sautee the onions lightly

6. Add in the carrots, potatoes and kabocha and let it sautee for a few minutes

7. Add in the veggie broth and let it come to a boil and then reduce to a simmer for approx 40 minutes or until you can mash the potatoes and kabocha with a fork

8. Remove from heat and let it cool

9. Once slightly cooled, transfer to a blender and add soy milk

10. Pour it into the kabocha bowls and serve with toasted garlic baguettes! 

 

Notes:

1. Buttercup squash may be substituted 

2. Add more for a thinner consistency!

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