Baked Vegan Cheesecake (nut-free!)

BAKED VEGAN NUT FREE CHEESECAKE

Baked Vegan Cheesecake! Rich & creamy with a crumbly crust. Unlike most vegan cheesecake recipes, it doesn't contain any cashews so its lower in fat and totally nut free!

BAKED VEGAN CHEESECAKE NUT FREE
BAKED VEGAN CHEESECAKE NUT FREE

YOU GUYSSS!! I am so excited to finally share this recipe with you. I have tested this recipe so many times because I LOVED cheesecake when I was younger (despite my lactose intolerance) and wanted to get the right balance of flavours and textures. After some time in the kitchen, I finally got it down (if I do say so myself ;)). 

BAKED VEGAN CHEESECAKE NUT FREE
BAKED VEGAN CHEESECAKE NUT FREE

Most vegan cheesecake recipes that I have seen use a ton of nuts, in particular cashews. Now I have nothing against cashews, I mean I love cashews but they can get expensive and a ton of nuts at once don't seem to sit well in my stomach. I was playing around with my Tofu "Yogurt" recipe and added some maple syrup and lemon... and it oddly really reminded me of the flavour of cheesecake. Then I saw a cheesecake recipe using yogurt in a food magazine I happened to be browsing when waiting for my appointment at the dentist. 

BAKED VEGAN NUT FREE CHEESECAKE

My first attempt was just baking some blended tofu, lemon juice, sweetener and flour over a graham cracker crust and it was meh. There was a ton of flavour elements still missing so I went back to the drawing board and did a little research. I ended up deciding to add in more lemon juice for tang, nutritional yeast for a cheesy note, miso paste for a hint of savoury and my favourite ingredient that I think ties this cheesecake together: sake kasu (aka sake paste).

BAKED VEGAN NUT FREE CHEESECAKE

Now, I know sake paste is not the most easiest ingredient to find but I highly recommend you to check the asian grocery store the next time you're there. You can totally skip the sake paste if you can't find it or want to keep it alcohol free but it does add a depth of flavour to the cheesecake which I personally love. 

BAKED VEGAN NUT FREE CHEESECAKE

As a final touch, decorate and enjoy this cheesecake with some coconut cream and fruit! They pair magically with this cheesecake giving it more decadency and freshness. 

BAKED VEGAN NUT FREE CHEESECAKE

I hope you make this vegan cheesecake & love them as much as I do because it's:

  • vegan & vegetarian friendly 
  • nut free
  • low in fat without compromising flavour 
  • only 8 ingredients 
  • simple & easy to make
  • & so light, creamy and satisfying 
BAKED VEGAN NUT FREE CHEESECAKE

If you make this delicious vegan cheese cake 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

  • 3.5 tbsp (50g) vegan butter
  • 7 rectangle (100g) honey-free graham crackers  
  • 2.5 cups 600g soft tofu (pressed 400g)
  • 1 tbsp miso paste 
  • 3.5 tbsp (50g) sake paste (optional but highly recommended if you can get your hands on it) 
  • 1/3 cup (100g) maple syrup (or white sugar, which will yield a white-er cheesecake) 
  • 4 tbsp AP flour
  • 1 tsp nutritional yeast 
  • 2.5 tbsp lemon juice
  • 2 tsp vanilla 

Notes

  • Prep time: 15 minutes 
  • Bake time: 1 hour
  • Rest time: Over night 
  • Makes 6-8 servings 

 

Method

  1. Pre-heat oven to 160 C  (350 F)
  2. meanwhile, in a food processor, process the crackers until fine then add the vegan butter until incorporated. In a lined cheesecake pan press the crust down flat evenly 
  3. blend pressed tofu, miso paste, sake paste, maple syrup, lemon juice, flour and vanilla into a high speed blender until smooth and then pour it over the crust 
  4. place into the oven and bake for 1 hour 
  5. let it cool and sit over night 
  6. serve with your choice of toppings! (whip cream goes amazingly) 

Dairy-free Balsamic Roasted Cherry Ice Cream (NO-CHURN!)

Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN)

This Balsamic Cherry Roasted Ice Cream is bursting with juicy roasted cherries enveloped in a creamy vanilla ice cream. With only 6 simple plant based ingredients, you can prepare a cool summer treat that will blow your taste buds away! Vegan, gluten free, dairy-free & nut free.

Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN)
Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN) 4

Cherry season has been poppin' this summer! I wanted to take advantage of the amazing price for a bag of these gems and make a dessert. I have been craving ice cream so much and remembered how much I loved cherry in my ice cream. 

Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN)

Now I could have just pit, froze and blended them up with a couple bananas and called it a day but I didn't think it would do the plump sweet and tart cherries justice. I wanted to bring out the flavours more. Truth me told, I decided to choose balsamic as my umami flavour because I passed by an aisle where someone had accidentally dropped a bottle and I was surrounded by the smell.

Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN)

I have seen fruits being roasted in balsamic and balsamic over some fruity salads so I had high hopes... and WHALA! Out of the freezer came a creamy dreamy ice cream bursting with robust flavours of cherry with a hint of umami. Yum. 

Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN)

I hope you make this Balsamic Cherry Roasted Ice-cream & love it as much as I do because its:

  • vegan friendly 
  • gluten, nut & dairy free
  • made with only 6 ingredients 
  • healthy & refreshing
  • packed with flavour 
  • simple & easy to make
  • amazingly smooth and creamy
  • perfect for a summer treat
Dairy Free Balsamic Cherry Roasted Ice cream (NO CHURN)

If you make this recipe 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. Pre heat oven to 450 F

  2. Place whole cherries on a pan and roast for 15 minutes. Remove from oven, remove the seeds and toss in balsamic vinegar and place back into oven for additional 8-10 minutes. Let it cool and set aside.

  3. In to a blender add in the coconut cream, frozen bananas, vanilla extract and maple syrup. Blend until smooth.

  4. Pour in a bread loaf pan stirring in cooled roasted cherries.

  5. Place that into the freezer mixing every 20 minutes for the first hour and then letting it freeze for at least 4 hours 

 

 

 

 

 

Ingredients

  • 2 cups whole cherries
  • 1 tbsp balsamic vinegar 
  • 1/4 PURE coconut cream or 1/2 c canned coconut cream*
  • 3-4 frozen bananas
  • 3 tbsp maple syrup 
  • 1 tsp vanilla extract

Notes

  • Prep Time: 15 minutes
  • Oven time: 15-20 minutes
  • Freezing time: 5-6 hours 
  • Makes 4 servings 
  • * I like to use the brand Grace for Pure Coconut Cream and Thai Kitchen or Aroy-D full fat canned coconut milk
 
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Vegan Matcha Buns with Sweet Red Bean Filling (Matcha Anpan)

These Matcha Buns are filled with Sweet Red Bean Paste and are a popular choice in every Japanese bakery. They're the perfect treat for breakfast or even as a snack! 

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Happy Friday friends! I thought today would be the perfect day to *finally* share the Matcha Bun recipe I have been teasing some of you with on my instagram story. Matcha buns aka Anpan is a classic Japanese soft bun pastry filled with sweet red bean paste. 

If you've never tried the flavour combination of slightly bitter matcha and sweetness of red bean paste, then you gotta... they are like the asian pairing of peanut butter and chocolate!

I know when people think if making buns it seems tedious, laborious, a lot of work and time consuming but these bund come together surprisingly quick. Most of the time is allotted to letting it rise, but if you have a warm kitchen they will be done in no time. 

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I hope you make these Matcha Buns with Sweet Red Bean Paste & love them as much as I do because they're:

  • vegan & vegetarian friendly 
  • soft, airy and fluffy
  • perfect for on the go 
  • able to be made ahead of time
  • quick and easy to make 
  • & so very delicious 

If you make these tasty Red Bean Filled Matcha Buns  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. Add all ingredients (except red bean paste) into your bread maker and let it knead on bread setting (approx 1 hour)
  2. Punch down to dough, take it out and divide into 9 pieces (use a scale)
  3. Using your fingers, knead them into balls. Cover with wrap and let it sit for 10 minutes
  4. Mean while, form your red bean paste into balls (around 1oz/2 tbsp each) and top with walnut pieces
  5. Roll out the sides of the matcha buns leaving the middle slightly elevated and place a red bean paste ball in the middle. Wrap it with the dough and pinch at the top to close.
  6. Flatten the bun gently and make incisions on the side with a knife and top with walnut pieces
  7. Cover with wrap and let it sit for 20-30 minutes (depending on the temperature of your kitchen, the hotter it is the less time it will take and the colder it is the longer it will take. It should double in size) 
  8. Place them into your pre-heated oven at 350 for 15 minutes
  9. Let them cool & enjoy!

Ingredients

  • 300g bread flour
  • 20 g sugar
  • 225 soy milk
  • 10g matcha powder
  • 4g yeast
  • 30 g vegan butter
  • 250g red bean paste (adzuki/anko) 
  • optional: walnuts 

Notes

  • Prep time: 15 minutes 
  • Rising time: 30-40 minutes 
  • Cooking time: 15 minutes 
  • Makes 9 Buns
  • You can make your own red bean paste filling or find them at asian grocery stores
 
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Pineapple Coconut Panna Cotta (vegan

VEGAN PINEAPPLE COCONUT PANA COTTA

This Coconut Pineapple Panna Cotta recipe is a perfect light and refreshing dessert. It's fruity, creamy & delicious! 

VEGAN PINEAPPLE COCONUT PANA COTTA

How are you enjoy your summer so far? The weather has been all over the place here in Toronto, but despite the shine or gloomy days I'm always in the mood for dessert after a long day. I have been loving fresh and cold desserts like ice cream, frozen yogurt, fruit sorbets and yep- pana cotta! Have you tried pana cotta before? If you answered no, then this might end up being your new go-to summer dessert.

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Pana cotta is a chilled Italian dessert traditionally made with gelatin and heavy cream but it can easily be made allergen-free and vegan by swapping out those two ingredients with agar and coconut milk. 

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The beauty of pana cotta is that it requires only a few simple ingredients and can be made ahead of time. Plus, it's pretty hard to mess up which is what I love about this dessert. Full proof for any occasion & a definite crowd pleaser! 

If you prefer a even lighter pana cotta, you can swap the full fat coconut milk for a light version or even regular plant based milk! I have tried it all three ways and it is still satisfying and tastes wonderful. 

VEGAN PINEAPPLE COCONUT PANA COTTA

I hope you make this Coconut Pineapple Pana Caotta & love them as much as I do because they're:

  • vegan & vegetarian friendly 
  • gluten, gelatin & dairy free
  • healthy & refreshing
  • the perfect dessert on a hot day 
  • simple & easy to make
  • & oh so creamy and decadent  
VEGAN PINEAPPLE COCONUT PANA COTTA

If you make this super refreshing pana cotta 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 the coconut milk, maple syrup and vanilla into the blender
  2. Pour a little over 1/2 of the mixture into the small sauce pan and whisk 1/2 tsp of agar on medium heat until a gentle simmer. Be sure to stir consistently for around 5 minutes until the agar is diluted and becomes slightly thick. 
  3. Pour into 3-4 glass jars evenly and let it cool in the fridge. 
  4. Meanwhile, blend the remaining mixture with the pineapple, and repeat step #2
  5. Pour the mixture in the glass jars once the coconut base is set & place back in the fridge until firm. 
  6. Stop with strawberry sauce & enjoy :)

Ingredients

  • 1 can full fat coconut milk (13.5oz)
  • 120-150g pineapple, chopped
  • 3-4 tbsp maple syrup
  • 1 vanilla pod, scrapped (or 2 tsp vanilla extract)
  • 2-3 slivers of lemon skin
  • 1 tsp agar 
  • optional: strawberry sauce

Notes

  • Total time: 1 hour
  • Makes 3 servings 

 

 

Frozen Banana Pops: Chocolate Maple Peanut Butter & Butterscotch Almond

vegan banana pops

These Frozen Banana Pops make a healthy and easy snack or dessert! With just one ingredient and a couple of your favourite combination of toppings, you'll have your favourite treat right at your fingertips. 

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Summer is coming in at full swing which means frozen desserts are essential. While I do love to enjoy some delicious store bought vegan ice cream, they can be overpriced and quite processed. By making my own frozen treats, I know exactly whats in them and they don't flatten my wallet 😂

vegan banana pops
vegan banana pops

So have you tried frozen bananas before? For a long time, I thought it was so odd despite my obsession with banana ice cream... until I finally gave it a try. They are a TOTALLY different texture than raw bananas and become this creamy dreamy melt in your mouth bomb of deliciousness. And then with the other flavours of melty chocolate, sweet butterscotch caramel and the texture of the crunchy almonds.... yes. 

What I also love about frozen banana pops is that the topping and flavour combination are endless and I can have something new everyday! However, my favourite has to be the combination of chocolate, peanut butter and some kind of caramel sauce (in this case, butterscotch). I think chocolate is an essential to frozen banana pops, but of course you can use some vegan yogurt to drizzle as well. What are your favourite flavour combinations with frozen bananas? 

vegan banana pops
vegan banana pops

I hope you try making some Frozen Banana Pops & love them as much as I do because they're:

  • vegan & vegetarian friendly 
  • gluten & dairy free
  • healthy & refreshing
  • the perfect afternoon pick me up on hot summer days
  • cheap
  • customizable to satisfy anyones favourite combination of flavours 
  • fast & easy to make
vegan banana pops

If you make these delicious frozen banana pops 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. Slice banana's into halves and poke them with cake pop sticks or popsicle sticks. Place them onto a metal tray and freeze for at least 2 hours. 
  2. Mix peanut butter and maple syrup together
  3. Melt chocolate chips over double boil or microwave and gather all your other topings
  4. For the peanut butter chocolate version, spread the maple peanut butter spread over and drizzle with melted chocolate. Top with coconut flakes.
  5. For the butterscotch chocolate version, drizzle melted chocolate and butterscotch over frozen bananas. Top with sliced almonds. 
  6. Place them back into the freezer for at least 1 hour. 

Ingredients

  • 3 large frozen bananas 
  • 2 tbsp peanut butter (+pinch of sea salt if not salted)
  • 1 tbsp maple syrup
  • 3/4 c semi-sweet mini chocolate chips 
  • butterscotch sauce 
  • sliced almonds
  • flaked coconut 

Notes

  • Prep Time: 15 minutes
  • Freeze Time: 2-3 hours but best over night 
  • Makes 6 servings 
 

Almond Jelly (vegan)

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Almond Jelly is a refreshing, light and healthy dessert made with just 6 ingredients- perfect for the summer! Vegan & gluten free. 

You GUYSSS!! Have you tried Almond Jello before? It's one of those foods thats reminiscent of my summers as a child. Traveling to Japan every summer to visit relatives, this was one of my go-to afternoon snacks to pick up at the convenient store because it's so dang refreshing. Unlike traditional jello made out of gelatin, this recipe uses Agar- the perfect vegan friendly substitute for gelatin! Agar is flavourless and colourless making it a super versatile ingredient. 

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The Almond Jelly that I used to buy came with syrup or fruit jam, but fresh fruit works perfectly as well! The flavour of almonds work perfectly with any sweet or tart fruit, and the contrast of textures from the lightly salted crunchy nuts make it even more delicious. 

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I hope you try this Almond Jelly & love them as much as I do because it's:

  • vegan & vegetarian friendly 
  • gluten & dairy free
  • healthy & refreshing
  • the perfect afternoon pick me up on hot summer days
  • fast & easy to make

If you make this refreshing Almond Jello 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 all ingredients together except the agar powder. Once everything is well blended, add the agar powder in and blend for a few more seconds

  2. Transfer the mixture into a small sauce pan on medium heat and simmer for 3-4 minutes

  3. Pour the mixture into two cups equally and let it cool, and place in the fridge until it firms up 
  4. Once firm, take it out of the fridge and add your favourite toppings such as fresh fruit, jam, compote and nuts!

Ingredients

  • 100g tofu 
  • 2-3 tbsp maple syrup
  • 1/2 tsp vanilla
  • 1/2 tsp almond extract
  • 1 tsp agar 
  • 3/4 c almond milk
  • optional: 1/2 tbsp lemon juice 

Notes

  • Total time: 30 minutes
  • Makes 2 servings

Sesame Miso Noodle Salad

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An easy Vegan Noodle Salad with delicious refreshing vegetables all tossed in a creamy miso tahini dressing that comes together in just 15 minutes. 

Sesame Miso Soba Noodle Salad
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Summer is finally here! Which means my salad cravings begin to crawl back out. I know I just posted a Home Style Vegan Chick-un Salad Recipe, but all I'm hungry for in the summer is refreshing vegetables and fruits. But I know I need the energy from carbs to fuel my days, so my go to is always cold pasta or noodle salads. Especially when it's covered in a delicious creamy yet refreshing dressing... yes please!

Sesame Miso Soba Noodle Salad

The Sesame Miso Dressing goes well with any kind of vegetables so feel free to switch it up with your favourites! I decided to use Buckwheat Noodles aka Soba Noodles to match the Asian ingredient theme and because they're gluten-free (make sure to check the ingredient list for 100% buckwheat flour!). 

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Sesame Miso Noodle Salad  (8 of 8).jpg

I hope you give this Sesame Miso Noodle Salad a go & love them as much as I do because it's:

  • vegan & vegetarian friendly 
  • packed with a variety of vegetables 
  • gluten-free & nut free
  • tossed in a flavourful creamy dressing
  • refreshing for hot summer days 
  • so fast & easy to make 
  • perfect for meal prepping as well!
Sesame Miso Noodle Salad  (3 of 8).jpg

If you make this dang good sesame miso noodle salad, 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. Cook soba noodles according to directions & once finished rinse with cold water
  2. Thinly slice all the vegetables & dice the avocado
  3. Toss all the vegetables together in a bowl with the soba noodles
  4. Blend all dressing ingredients together
  5. Toss the salad with the dressing then add the avocado and gently toss the salad once more
  6. Serve with sesame seeds & scallions 

Ingredients

  • 2 servings 100% buckwheat/soba noodles 
  • 1 c edamame beans, unshelled 
  • 1/2 c bell pepper, cut into thin strips
  • 1/2 c julienned carrots
  • 1/2 c sugar snap peas 
  • 1 small avocado, diced
  • Optional toppings: green onions, sesame seeds, red pepper flakes

DRESSING:

Notes

  • Total time: 15 minutes
  • Makes 2 servings
  • Dressing can be stored for up to a week separately from the salad
  • Salad can be mixed day before
  • Add in any of your favourite veggies! It also works really well with spinach, lettuce & steamed and cooled broccoli. 
  • 2 tbsp tahini
  • 1 tbsp miso 
  • 1/2 tbsp ginger, minced
  • 1/2 tsp garlic powder
  • 1/2 tbsp maple syrup
  • 1.5 tbsp rice vinegar 
  • 1 tsp sesame oil
  • 4 tbsp water 

Homestyle Vegan "Chickun" Salad

Vegan Chicken Salad

This 9-ingredient Homestyle "Chick-un" Salad uses plenty of nutritious ingredients, packing it with plant based protein and fiber. Use it for sandwiches, wraps or even on its own for a satisfying and filling meal. Not to mention, it's perfect for meal prep and only takes 10 minutes to throw together!

Vegan Chicken Salad

Now that it's the summer time, I have been craving salads. I remember ordering Chicken Salad Sandwiches from Tim Hortons in the summer as a kid and had a sudden craving for one. Since I don't eat meat, I replaced the chicken with chickpeas which still gives the salad a bite. Plus, it's high in protein and fiber so it's actually satisfying! I like to fill my wraps and sandwiches up with this salad, but it's also great over a bed of lettuce and spinach.

Vegan Chicken Salad Wrap

This Chick-un salad has so many textures which I love. The chickpeas have a nice tender bite, the almonds give it a crunch, and the grapes and celery give it a refreshing burst of additional flavours of sweet and salty. And then on top of that, you have the delciious creamy dill dressing!

Vegan Chicken Salad

I hope you give this Vegan Chickun Salad a go & love them as much as I do because it's:

  • healthy & nutritious
  • refreshing
  • coated with a delicious flavourful dressing
  • high in protein
  • vegan & gluten free
  • super fast and easy to make
  • made in 1 bowl 
  • reminiscent of the real thing
  • & so yummy
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If you make this refreshing homestyle vegan chick-un salad, 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 c cooked chickpeas
  • 1 stock of celery 
  • handful of grapes
  • handful of almonds
  • 3-4 tbsp of mayo 
  • 2 tsp dijon 
  • 1 tsp garlic powder 
  • 1 tbsp fresh dill (or 1 tsp dried-to taste)
  • juice of 1/4 of lemon
  • sald and pepper to taste

Method

  1. Mash chickpeas with a fork
  2. Combine all ingredients into a bowl and mix until everything is coated

Notes

  • Total time: 10 minutes
  • Makes 2-4 servings
  • Refrigerate for 2-3 days

3 Adaptogenic Superfood Bliss Balls

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Take your bliss ball game up a notch by adding in nourishing adaptogens and super foods! These tender delicious snack balls are packed with nutritious ingredients providing you with ample amounts of energy and other immunity boosting benefits.

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Adaptogenic Superfood Bliss Balls (5 of 17).jpg

Adaptogens & superfoods are ALL the rage right now. My feed is always flooded with drinks with adaptogens and recipes with superfoods. I must admit, it took me a bit of time to jump on the adaptogen bandwagon- because mushrooms in my drink?? But once I tried it, I never turned back and it has become a part of my morning ritual to include adaptogens and superfoods into my morning beverages! But sometimes, when I’m in a rush I forget to add these magical ingredients so I decided to experiment with some bliss balls. I was inspired by my three favourite drinks to have in the morning & evening: matcha, tumeric & cacao lattes and transformed them into bliss balls for an easy, on the go indulgence. They came out perfectly and have 2-3 everyday and I think it’s safe to say I’m slightly addicted to them.  

Here’s a quick rundown of some of the benefits of each adaptogen & superfood:

Matcha: high in antioxidants, helps relax/calm the mind and increase energy

Chaga: helps with anxiety & stress, protects immune system

Moringa: reduce inflammation in body, protects the liver, regulate blood sugar levels & helps with digestion

Turmeric: anti-inflammatory, manage pain & immune system

Lucuma: maintain healthy skin & digestion

He wo shu: detoxifies liver & kidneys

Cacao: high in magnesium & antioxidants and can help with hormonal balance

Maca: high in antioxidants, increase energy and improve & maintain healthy hormonal balance

Cordyceps: maintain healthy liver and kidneys

As for the brands I use for my adaptogens and super foods, I really like: sunpotion, encha, simply organic & navita organics!

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I hope you try these adaptogenic superfood bliss balls & love them as much as I do because they are:

  • Packed with nourishing, energizing and immune boosting ingredients
  • Fast and easy to make
  • Vegan
  • Tender
  • Satisfying
  • A perfect make-ahead snack (meal prep!)
  • & so so tasty!

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

MATCHA CALMING BITES

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Ingredients

  • 1 c dates (120g) 
  • 2 tbsp hemp seeds 
  • 4 tbsp coconut butter
  • 1/3 oat flour
  • 2 tbsp matcha
  • 1 tbsp chaga
  • 1/2 tbsp moringa
  • 1 tsp vanilla extract 
  • pinch of salt
  • Optional: 2 tbsp coconut flakes 

Method

  1. 'Add all ingredients except coconut flakes into a food processor & blend until smooth (add 1 tbsp of water at a time if needed until a sticky dough forms) 
  2. Roll into balls, around 1 oz each
  3. Optional: roll in coconut flakes

CACAO ENERGY BALANCING BITES

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Ingredients

  • 1 c dates (120g)
  • 1/3 c oat flour
  • 1/3 c almond butter 
  • 1/4 c almond meal 
  • 4 tbsp cacao powder
  • 2 tbsp maca powder
  • 1 tbsp cordyceps 
  • 1/2 tsp cinammon
  • 1 tsp vanilla extract 
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Method

  1. 'Add all ingredients except cacao nibs into a food processor & blend until smooth (add 1 tbsp of water at a time if needed until a sticky dough forms) 
  2. Pulse in cacao nibs
  3. Roll into balls, around 1 oz each

GOLDEN GLOW BITES

Adaptogenic Superfood Bliss Balls (8 of 17).jpg

Ingredients

  • 1 c dates (120g)
  • 1/4 c cashew butter 
  • 4 tbsp coconut butter 
  • 1.5 tbsp lucuma powder
  • 1 tbsp he wo shu powder
  • 1/3 c oat flour
  • 1-1.5 tbsp ground tumeric 
  • 1 tsp cinammon
  • 1 tsp ginger
  • 1/8 tsp black pepper 
  • pinch of salt 
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Method

  1. 'Add all ingredients  into a food processor & blend until smooth (add 1 tbsp of water at a time if needed until a sticky dough forms) 
  2. Roll into balls, around 1 oz each
Adaptogen Superfood Blissballs.png
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Snickerdoodle Protein Bites

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No bake protein bites are perfect as a any-time snack! These snickerdoodle bites are higher in protein, nut free, gluten free & vegan.

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ITS SNACK TIME!! Who wants some?

I wish I could virtually send you some through the computer screen, but I promise you can easily make these addicting little snacks in less than 10 minutes! All you need is a couple basic ingredients & a food processor. 

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Measure. Pour. Blend. Roll... & thats it! 

Vegan Snickerdoodle Protein Bites

Now you can enjoy these little morsels any time you're feelin' a little snacky or craving something sweet. Something about the combination of cinnamon & sugar brings me back to my childhood and I can't stop reaching for these bites!

Vegan Snickerdoodle Protein Bites

I hope you give these Snickerdoodle bites a go & love them as much as I do because they're:

  • perfectly cinnamon-y 
  • tender
  • higher in protein
  • vegan, gluten free AND nut free
  • super fast and easy to make
  • made in 1 bowl = less clean up
  • healthy
  • & so yummy
Snicker Doodle Protein Bites Vegan .jpg

 

If you make these addicting little 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

  • 1/3 c  sunflower butter (or cashew)
  • 1/3 c dates
  • 2/3 c gluten-free oat flour 
  • ¼ c vanilla protein
  • 2 tbsp maca powder
  • 2 tsp of cinnamon
  • 1 tsp vanilla extract
  • pinch of salt
  • Optional: Mix 1/2 tbsp vanilla protein, 1/2 tsp cinnamon & 1 tsp un-refined cane sugar for coating 

Notes

  • Total time: <10 minutes
  • Makes 10-12 balls 
  • Make your own oat flour by blending 1 c rolled oats

Method

  1. Combine all ingredients into food processor and pulse until dough-like consistency forms
  2. Roll them into balls (around 30g each)
  3. Dust in vanilla protein, cinnamon and sugar
 

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 (I get mine from Encha)
  • 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 
Vegan Matcha Cookies Pinterest
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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. 

Vegan Matcha Granola 1

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