Beet Salad with Quinoa and Sunflower Seed Dressing

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This Beet Salad features seasonal fall ingredients such as quinoa, edamame, roasted sweet potatoes, toasted walnuts and spinach, and tossed with a creamy sunflower seed dressing! Not only is it full of delicious flavours and textures, it’s also packed with superfoods and plant based protein protein making it a bowl full of nutrition!

Beet Salad with Quinoa and Sunflower Seed Dressing

Who else loves beets? It took me a couple chances to appreciate beets, but they have become one of my favourite vegetables! I feel like beets are such an underrated vegetable because of their earthly flavour but they’re so good for you and if you prepare them right, can make for a delicious meal. One of my favourite ways is to roast them, but I found that they are absolutely delicious in salads- especially tossed in a creamy savoury dressing!

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I have been loving sunflower seeds and sunflower butter for dressings as a change from my usual tahini dressings! I think it kind of gives the salad dressing more of a ~ fall vibe ~ too (but that could just me me 😅).

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This is no ol’ boring salad. It has the perfect balance of flavours coming from the earthy beets, sweetness from the sweet potatoes, toasty-nuttiness from the walnuts and a hint of freshness from the mint. And that’s all dressed in the tangy deep flavour of the sunflower seed butter. Oh, not to mention all the textures in this salad! I’m a huge texture person and this salad has all kinds of textures going on!

Not only is it delicious, it’s also nutritious and packed with plant based protein from the quinoa and edamame! I mean, look at the colours in this salad it just screams healthy. This is called eating the rainbow ;).

I really hope you try this Beet Salad with Quinoa and Sunflower Seed Dressing & eat it as often as I do because it’s:

  • vegetarian/vegan friendly

  • literally like eating the rainbow ;)

  • only 12 plant based ingredients 

  • can be made ahead or meal prepped

  • high in protein

  • a salad that isn’t boring

  • easy to make

  • & dressed with the most delicious, tangy & creamy savoury dressing!

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Tips and Tricks to making this Beet Salad with Quinoa and Sunflower Seed Dressing

  • I throw my potatoes into the oven even if the oven is not yet preheated. Then, you don’t have to wait for it to pre-heat (aka it’s faster) and they still crisp of perfectly.

  • Remember to rinse your quinoa to get rid of any bitterness.

  • Use gloves when grating the beet, unless you can appreciate pink hands after 😂

  • Toast your walnuts! This little treatment to the walnut really brings out their flavour and seriously does elevate the flavour profile of the salad.

  • If you’re making this ahead of time as meal prep, place some of the dressing into small containers and dress when ready to eat so the spinach doesn’t get soggy. OR you can add the spinach the day of and mix it in!

  • Feel free to sub the spinach for any of your favourite greens and vegetables! Kale, asparagus, arugula and lettuce would be a tasty choice as well!

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If you make this Beet Salad with Quinoa and Sunflower Seed Dressing please do 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 the oven to 400 C. Dice the sweet potato into cubes and place on a lined baking tray. Place them into the oven for 20 minutes or until slightly browned.

  2. Prepare your quinoa. Rinse, then add to a small pot and add 1 c of water with a pinch of salt. Place over medium heat and bring it to a boil. Then, reduce it to a simmer for 10-15 minutes or until all the liquid is absorbed. Fluff it up with a work when complete.

  3. In the mean time defrost your edamame and gather your other ingredients. Rinse, peel and grate the beet. Roughly chop some walnuts and the spinach. Add them all into a large bowl.

  4. Prepare the dressing by combining the sunflower butter, lemon juice, maple syrup, AVC, dijon mustard, garlic powder, salt and pepper all into a bowl and whisking until smooth.

  5. When the potatoes and quinoa are ready, add them to the large salad bowl. Pour over the dressing and toss until evenly coated. Serve with roughly chopped mint!

Notes

  • SERVINGS: 2

  • PREP TIME: 10 minutes

  • COOK TIME: 20 minutes

  • INGREDIENTS: 12

  • DIFFICULTY: EASY

Ingredients

  • 1 medium sweet potato (400g)

  • 1/2 c uncooked quinoa

  • 1 c frozen edamame

  • 1/3 c chopped walnut

  • 1 medium-large beet (200g)

  • 2 c packed spinach

  • 1/4 c chopped mint leaves

  • 2 tbsp sunflower butter

  • 2 tbsp lemon juice

  • 1 tbsp maple syrup

  • 1 tbsp ACV

  • 1/2 tsp dijon mustard

  • 1/4 tsp garlic powder

  • salt and pepper to taste

15 Minute Vegan Red Lentil Dal (1-Pot & 7 Ingredients)

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This Vegan Red Lentil Dal is the perfect warming bowl to cozy up to! This creamy flavour packed dal can be made in 15 minutes using 1 pot and only 7 pantry staple ingredients.

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I know, I’ve been late on the whole fall vibes and recipe train but the fall season has been so strange here in Canada. The temperature has been 27 degrees one day to 10 degrees the next, but the chill has been steadily growing this past week so naturally, I’ve been making more warming meals. Even though I’ll be missing the warm weather, I do love the feeling of coming home to a warm and cozy meal after fighting through the cold. All kinds of soups, stews and noodle dishes do justice but sometime my heart yearns for something aromatic and filled with spices, like this dal recipe.

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The thing I LOVE about this dal is that it’s ready in 15 minutes, which means if I don’t already have some in the fridge, then I still don’t really have to wait too long to cozy up to this dal. Plus, it uses only 7 pantry staple items and any left over root veggies I have, which means I always have these ingredients on hand.

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I fry up the spices and then throw all the ingredients into the pot and put it on simmer. While I’m waiting, I’ll take a quick hot shower, change into some cozy clothes, pour in a cup of tea and choose what I’ll be watching that night (I’ve been super into Terrace House lately!). And by this time, my dal is usually done and I just microwave some rice that I always prep in the beginning of the week. Of course, I add a squeeze of lime and some extra fresh cilantro for more ~ flavour ~ :)

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I really hope you try out this Red Lentil Dal and love it as much as I do because it is:

  • vegan friendly

  • dairy, gluten, soy & nut free

  • only 7 pantry staple ingredients 

  • customizable

  • made in only 15 minutes

  • freezable

  • make-ahead, meal prep & on the go friendly

  • and SO comforting! Perfect for the cold weather thats been comin’ up 🍂

Alright, are you ready to make some bomb Red Lentil Dahl? Grab your lentils & get ready to cozy up ;)

Tips and Tricks to making Red Lentil Dal

  • Using red or yellow lentils yields a faster cooking time compared to other lentils, which I love when I’m in a pinch and craving dahl and curries

  • Use a good quality curry powder or make your own blend for a rich curry flavour. I’ve used cheap curry blends in the past and it just didn’t taste right! The taste curries and dal will really depend on what spices you add. I use Frontier Indian Curry Powder when craving a ‘lighter’ indian flavour, S&B Oriental Curry Powder when craving a more mild dahl and a Jamaican Goat Curry Powder for a more rich dal

  • The liquid you use will also result in different consistencies of this dal. Coconut milk will yield a more creamier and rich dal whereas broth and water will yield a lighter dahl. If you’re looking to keep it low fat, you can also sub in plant milks such as coconut milk from a carton or soy milk

  • Simmer the dal covered, making sure the heat isn’t too high so that the bottom burns

  • Add in any root veggies left over in your fridge! They will all bring additional flavours to your dal and get rid of any left over produce that needs to be used up :) my favourites to add in are carrots, kabocha, potatoes, broccoli and green beans.

  • Feelin’ some more cozy recipes? Check out of 6 Ingredient Kabocha Potage and Smokey Maple Baked Beans!

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If you recreate this super fast, easy & delicious Vegan Red Lentil Dal 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. Fry up the onions, garlic and ginger until brown on high heat with the curry powder (around 4 minutes)

  2. Add lentils, diced tomatoes and liquid of choice (I like to use a combo of 1c coconut milk and 1 + 1/4c broth)

  3. Bring to a boil and reduce to simmer for 10 minutes, covered or until lentils are cooked

  4. Serve with rice, cilantro & lime :)

Notes

  • SERVINGS: 2 large or 4 smaller servings

  • PREP TIME: 5 minutes

  • COOK TIME: 15 minutes

  • INGREDIENTS: 7

  • DIFFICULTY: Easy

Ingredients

  • 1 medium Onion (200g)

  • 2-3 garlic cloves, minced

  • Knob of grated ginger (30g)

  • 1 c of red or yellow split lentils (170g)

  • 1/2 can diced tomatoes (180ml)

  • 1 tbsp curry powder

  • salt and pepper to taste

  • 2 1/4 c liquid (coconut milk, water, veg stock)*

  • optional flavour enhancers: dash of cinnamon, soy sauce, cayenne, turmeric, additional veggies etc.


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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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!
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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

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

 

 

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. All vegan, low in fat and can be made gluten free and/or high in protein. 

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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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!!     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

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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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!

Kabocha Patoge (1 of 1).jpg

 

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. 

Kabocha Potage 5.jpg

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.

 

Kabocha Potage 4.jpg

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!      Notes:  1. Buttercup squash may be substituted   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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