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Fresh Vegan Bruschetta with Cashew Parmesan | Oil-Free

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When in doubt, vegan bruschetta it out….

Too corny? Nah… Ooo, but corn would be an amazing addition to these little toasts…

Anyway, this is a perfect snack, appy, lunch, or even a super simple dinner alongside a mega salad!

Bruschetta is always a go-to at a restaurant with no vegan options. Minus the cheese ontop and butter below. You really can’t go wrong with tomatoes and toast, ya hear me?

Making this at home allows you to experiment a little, and it’s an easy, delicious way to get that fresh Italiano feel in the heat of the summer.

It’s not your typical brusch though (yes, brusch is now a word…), balsamic reduction gives it a deep sweetness, a little lime juice brings the tartness, and a sprinkle of cashew parm achieves that cheezy, salty flava flave.

If you can get your hands on some heirloom tomatoes, then cudos points to you, because your brusch will then blow the summery flip flops off of your guests tanned feet.

And the bread? Try to find yourself a rye sourdough baguette, that’s my fave.

Crunch away, my friends!

Benefits:

  • Tomatoes are one of nature’s magical fruits. They’re packed with vitamin K to help your bones, potassium for your heart, vitamin C for your immunity, and vitamin A for bones and your vision.
  • Basil is a powerful herb, packed with antioxidant, anti-aging and anti-inflammatory properties. This guy will help prevent stress and anxiety, plus improve your digestion and liver function!
  • Shallots are amazing for lowering your blood pressure and increasing your blood flow. They’re sulfur-containing morsels, which makes them a star when it comes improving collagen levels and growing healthy hair.


4.0 from 1 reviews
Fresh Vegan Bruschetta with Cashew Parmesan
 
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A fresh summer dish for everyone to devour. Heirloom tomatoes make this recipe next level!!
Author:
Recipe type: Vegan Bruschetta with a twist
Cuisine: snack, lunch, appetizer
Serves: 2 people
Ingredients
  • 15-20 cherry tomatoes, diced
  • ½ shallot, minced
  • 2 cloves garlic, minced
  • large handful basil, chopped
  • 2 tbsp balsamic reduction (I used Nonna Pia'scabernet merlot)
  • ⅛ tsp himalayan salt
  • ⅛ tsp pepper
  • ¼ lime wedge
  • ¼ cup cashew parmesan
  • 5-6 thin slices of baguette (rye sourdough is my favourite)
Instructions
  1. Mix tomatoes, shallot, garlic, spices, balsamic and basil together in a bowl.
  2. Toast bread.
  3. Pile the tomato mixture on the toasted slices, and top with a squeeze of lime and sprinkle with cashew parmesan.

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This week’s email was all about a myth busting and a holistic doctor you just gotta know about…Dr. Kahn.

Caramelized Onion Sage Cream BBQ Pasta

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Lucky for you, you’ve found yourself on a page with the secret to my new favourite sauce…all mixed up with the pasta that tells me ‘summer is on, baby’! This creamy vegan pasta could easily become a staple for those summery patio days.

Serve it up family style. Picture this… an outdoor picnic with a big bowl o’ pasta, a salad bowl packed with greens drizzled with this flavourful oil-free dressing, and a bowl of smokey vegan parm…now all that’s missing is funky tunes and fruity popsicles.

Caramelized onions give anything a deeper, sultry taste. Double or triple the caramelized onions I call for in this recipe, just so your fridge can be a good friend by having it on hand for your next savoury meal.

The BBQ’d veggies give this pasta a smokey flavour, and keep the house a little cooler than the oven would on a hot summery day.

And fresh sage… the ingredient that makes any dish seem more professional that it really is. Take a simple meal, sage it up, and voila: Top Chef material. Sage is so easy to grow outside or on a window sill (unlike basil, which somehow likes to wither away anytime I try to give it a good life…)

Benefits:

  • Zucchini has a good dose of antioxidants to help prevent disease, vitamin C to boost your immunity and potassium to help balance electrolytes and blood pressure.
  • Sage is commonly used for digestive issues, like bloating, gas, diarrhea and stomach pain. Plus, it’s fantastic for depression, memory loss and the prevention of Alzheimers
  • Onions contain sulfur, which is needed for the synthesis of the antioxidant glutathione, plus it helps strengthen hair and nails.


Caramelized Onion Sage Cream BBQ Pasta
 
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A simple dinner packed with nutrients. A go-to weeknight scramble recipe. Make lots of it, because the leftovers taste better by the day!
Author:
Recipe type: pasta, dinner, bbq
Serves: 3-4
Ingredients
  • 1 package of brown rice pasta (or any other pasta with just 2 ingredients...like quinoa + water)
  • 3-4 sweet onions, de-skinned, halved, then sliced in ⅛ inch pieces
  • 5 cloves garlic, minced
  • 2 zucchinis, halved lengthwise
  • 2 red peppers, de-stemmed, halved lengthwise
  • 3 portobello mushrooms (crimini or white work, too)
  • 1 tbsp coconut oil
  • Salt + Pepper
  • Vegan sausage of choice (I used Gusta)

  • Sage Cream Sauce:
  • ½ cup cashews, pre-soaked overnight or for 10 minutes in hot water
  • ½ cup fresh sage
  • 2 tbsp miso paste
  • ¾ cup caramelized onions, with a few tablespoons of the liquid
Instructions
  1. Caramelize onions: heat large pot to medium, then add onions. Let brown a few minutes, then add ¼ cup water. Turn down the heat, add the garlic and let simmer for 30 minutes, lid on. Stir every 10 minutes or so to make sure they're not burning. If they're sticking just add a bit more water.
  2. Heat the BBQ to 400°F.
  3. Prep the veggies by adding the coconut oil to your hands and massaging the oil all over each piece of veg and place on the grill. Twist some salt and pepper on them, and let cook for 10 minutes.
  4. Meanwhile, bring a pot of water to a boil. Once boiling, add a dash of salt and pour in the pasta. Cook according to time on the package.
  5. Flip the BBQ'd veggies, and salt + pepper the other side. Let cook another 10 minutes.
  6. Throw the sausages on the BBQ. Cook for 8 minutes, rotating every couple of minutes.
  7. Strain the pasta and pour the pasta back into the pot.
  8. Make the sauce: add all sauce ingredients to your blender, and blend until smooth.

 

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This week was all about manipulating your genetics with diet!

NYC Vegan Dining Guide | What I Ate in New York City

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The Big Apple! Vegan cafes, restaurants, grocery stores and shops are hard to miss in NYC… I tried to hit them all, but obviously I’ll just have to go back over and over again! I hope this NYC vegan dining guide will help you make the most of your eating adventure while you’re in this incredible city.

A couple small town girls ripping around the city

The purpose behind my NYC trip was to become a Vegan Lifestyle Coach and Educator through Main Street Vegan Academy. Mission accomplished, I came home with a new certification and beautiful piece of paper, but more importantly an incredible fire burning inside of me for this plant-based revolution. The 5 days was full of vegan restaurants, plant-based doctor presentations, vegan chef demos and the creation of a passionate community who fuelled off of each other’s good energy!

Thanks to the inspiring Victoria Moran for creating such an amazing week.

I was welcomed to NY by Dan and Keziah with some delish vegan pasta, and after the 5 day course, a glorious friend made the trek down and we explored more arts, culture, food and views.

Urban Vegan Kitchen Brunchin’

Some inspirational peeps who’ve sparked my vegan fire over the last week:

Vegan Mos (influencers Michael and Ethan of NYC Vegan)

Martin Rowe (Brighter Green – ALL about the environment)

JL Fields (podcaster + culinary coach)

Dr. Milton Mills (as seen on What the Health)

The Discerning Brute (Brave Gentle Man vegan fashion brand owner)

Mariann Sullivan (Our Hen House- Animal law pro)

Tatiana Ferero Puerto (lifestyle coaching)

Robert Ostfeld, MD. (Forks over Knives, Cardiologist)

Marty Davey Dietician

Fran Costigan (Vegan Chocolate guru)

For a behind the scenes look of my week in New York, check out my saved instagram story at @hookedonplants

Main Street Vegan graduates

On to the guide.

I made it to most of these, but added some that I couldn’t fit in…this trip. Until next time NYC!

RESTAURANTS

Beyond Sushi

What: 100% Plant-based sushi take-out with 5 spots in Manhattan

Known For: Chef Guy’s (a Hell’s Kitchen chef) incredible whole food flavour creations with rolls, soups, dumpling and salads

Social: @beyondsushinyc

Personal note: One of our dinners at Victoria’s Main Street Vegan Academy was catered from these guys. The sushi came with a variety of amazing sauces, and a delish seaweed side salad.

Champs Diner

What: Classic diner! For breakfast, brunch, lunch and dinner!

Known For: Mozzerella Sticks, Hangover Hippie dish, S’mores Sundae, Tempeh Wings and Tater Tots

Addy: 197 Meserole Street, Brooklyn

Social: @champsdiner

Personal note: If you’re worried about being deprived of your favourite foods by going vegan, just eat at this place and you’ll be blown away. Serious comfort food. I had the waffle with fresh berries, and tried some of the hangover hippie tofu scramble …YUM. Ohhh and those tots. So crisp and delish. 

‘Crawfish’ @ Seasoned Vegan
Raw Walnut Nori Roll @ Seasoned Vegan
‘Gravy smothered chicken’ + Mac & Cheese


Seasoned Vegan

What: Vegan Louisiana soul food in the heart of Harlem

Known For: Their crawfish, hot cakes, + mac & cheese

Addy:  55 St Nicholas Ave

Social: @seasonedvegan

Personal note: I tried their raw walnut sushi (so good), and shared some hot cakes with vegan butter (amazing), and had to try bites of their famous crawfish, gravy-smothered chicken and the deeply delicious mac + cheese! The restaurant was bustling with a constant stream of hungry New Yorkers, and yup …. Mind = blown.

Ayurveda Cafe

What: Ayurveda is all about that balance, and quite literally the ‘knowledge’ (veda) ‘of life’ (ayur). It goes back over 5000 years of traditional holistic system of well-being from india. By including all 6 tastes (sour, sweet, bitter, astringent, pungent, salty) it’s incredibly satisfying and rejuvenating. Here you can take the decision making out of the equation because the set menu changes daily (fun). Tapa’s style!

Known For: They’re balanced meals and a new menu daily. Ordering seconds for free is encouraged:) Just ask for it.

Addy: 706 Amsterdam Ave

Social: @ayurvedacafe

Personal note: I loved this place. It’s super casual and welcoming and so fun to have mini dishes of a variety of food that you know is balanced with healing herbs and spices. Cauliflower carrot curry, brown rice, spicy lentils. The naan was the only gluten-containing part of the lunch.

Zoma Ethiopian

What: Ethiopian in NYC! It’s not a completely vegan restaurant, but has a handful of delicious vegan options.

Known For: Their teff sourdough bread is somethin’ else (stretchy and yum, perfect for dipping), and the veg dishes are raved about.

Addy: 113th and Frederick Douglass  

Social: @zomanyc1

Personal note:  I love dipping, so this was right up my alley. No utensils needed, just tear the bread and dip away. Order a few different veg options and get those taste buds in a higher state! The 3 of us shared the 4 veg dish sampler of Shiro Wett (chickpea/lentil/roasted peas), Gomen (collard greens simmered in veggie broth, onion + garlic), Atakakilt Wett (carrot, potato, cabbage, onion tomato dish), and Misir Wett (spicy red lentils).

Raw Platter @ Caravan of Dreams

Caravan of Dreams

What: An incredible vegan cafe with a 1970’s, low-key, hippie vibe with a massive menu full of options from raw, to macrobiotic, to comfort food. Walking into this place feels like you’re walking into a dream land. Founded in 1991, by Angel, it’s considered to be one of  NYC’s leading vegan restaurants combining, food, culture, entertainment and healthy vibes.

Known For: There’s something for everyone! Their elixir drinks are packed to the brim with crazy superfoods.

Addy: 405 East 6th Street, East Village

Raw Sushi @ Caravan of Dreams

Social: @caravanofdreams405

Personal note: One of my favourites. I had the raw food platter, and it was the most colourful dish I’ve seen with beet carpaccio, raw lasagne, strawberry cashew bites, raw meat balls, house made sauerkraut and mango somethin! So flavourful, bright and energizing. I started the experience off with their ‘Good Mood Tonic’ with ashawagandha, skullcap flower, macuna prurient, shilajit, cordiceps, St.John’s wort flower, prickly ash bark, lucuma, cacao, mesquite, chug and mulberries (I know… amazing right?!).

Nori Crusted Tofu + Asian veggies with Black rice @ Candle Cafe West

Candle Café West

What: 1 of the 3 Candle Restaurants. These creative restaurants have something for everyone and are known for their celeb guest sightings. Candle Cafe West is a more casual sister restaurant to the fancy-vibe, well known Candle 79 restaurant. It’s 100% organic, kosher and vegan with a full bar!

Known For: Seitan chimichurri appy, avocado tomato tartare and their artichoke heart happy.

Addy: 2427 Broadway, Upper West Side

Raw Lasagne @ Candle Cafe West
Avocado Tomato TarTare @ Candle Cafe West

Social: @candlecafewest

Personal note:  It was tough to decide, but I chose to share the avocado tomato tartare + cheesy seitan nachos to start, and topped it off with the Nori Crusted Tofu main dish with black rice, asian veggies and sake-miso sauce. It felt like I was ordered the catch o’ the day! Incredibly satisfying and flavourful. Candle restaurants are on the pricier side, but a nice experience with super creative veg dishes! Total worth it.

Tandoor bread + 3 dips @ Nix

Nix

What: A vegetarian restaurant (still serves egg and cheese), with a ton of creative vegan dishes.

Known For: The creativity with their veggie dishes (roasted sunchokes + wok-fried cactus). People come for their Tandoor bread and smoky caramelized onion eggplant dip.

Addy: 72 University Pl

Cauliflower Buffalo Wings @ Nix

Social: @nixny

Personal note: Love this place. Beauty aesthetic with white brick walls, green plants and patterned seats. Mandy and I shared the Cauliflower Tempura Wings (great crunch), Tandoor Bread and 3 dips (avocado mint, eggplant, and hummus) that I could have easily eaten for eternity, plus the miso soup with pickled veggies…and rosé of course, being our last meal in the Big Apple.

Chickpea Fries + Duxelle Mushroom Pizza @ Peace Food Cafe

Peacefood Cafe

What: Super cute, sit-down, 100% vegan cafe with an extensive menu and baked goods.

Known For: Their 2 bite brownies (VegNews winning dessert), cookie sandwiches, their chickpea fries, and layered sweet potato, cashew quiche!

Addy: 460 Amsterdam Ave

Social: @peacefoodnyc

Layered Kale Cashew Sweet Potato Quiche @ Peacefood Cafe

Personal note: After renting bikes and doing a big loop around Manhattan in the sunshine, we found our way to this gem. We shared the chickpea fries, and they were all they were worked up to be (must try!!!). We also enjoyed the rainbow-layered Sweet Potato, Cashew Kale Quiche which was up there for the best dish of the trip. So gorgeous and packed with beautiful colour.  Plus…. the Mushroom Duxelle pizza with a base of roasted sweet potatoes, onion and beans, all topped off with zucchini and red peppers. NOM.

On our way out the door, the torrential down pour moved in, and we were forced to stay in the cafe for a house-made Cashew Milk Latté, their famous 2 bite brownies and the Grasshopper Cookie Sandwich with mint filling, and the Chocolate Chip cookie sandwiches with chocolate cream. Everything happens for a reason right?:)

Urban Vegan Kitchen

What: Hip vegan restaurant with a DJ booth, full bar and comfort-style breaki, lunch and dins. The menu was created by @mississippivegan and owner, @bigapplevegan ! She’s the same owner of Blossom and Blossom Du Jour (vegan fast food with 4 spots in NYC)

Known For: Their Chick-Un & Waffles made from southern fried seitan with maple mustard aioli.

Addy: 41 Charmine Street

Social: @urbanvegankitchen

Funky vibes of Urban Vegan Kitchen

Personal note: So good, I had to go here twice. Walking into this space immediately made me feel excited for the food. Photos of animals everywhere with hidden words on the brick walls, with a bright graffiti-covered wall behind the DJ booth and a downstairs perfect for groups. Dinner for me started with the Jackfruit Quesadilla with numu mozzarella, grilled peppers and vegan sour cream, followed by the Urban Macro Bowl with garlic mustard marinated tempeh, sautéed kale, herbed quinoa, arugula, roasted carrots, and beautiful creamy cashew beet dressing. It did not disappoint!

We had to come back from brunch that brought on the Seitan Buffalo Wings to start (why not), the Tofu Scramble with maple mushroom bacon (oh my) for me, and the BLT for Mandy. Seriously savoury deliciousness.

Oyster Mushroom Escargot @ Delice & Serrasin

Delice & Serrasin:

What: French Vegan Food! The cutest little restaurant you’ll ever see. Seats only 22, so reservations are a good idea. It feels like you’re taking a trip to France in the middle of NY, but vegan.

Known For: Their incredible french dishes! HOW do they do it?

Addy: 20 Christopher Street

Social: @delicesarrasin

Personal note: My Mom used to make the most amazing Coq Au Vin (after living in Europe for 7 years in her Freestyle competitor days, she picked up on the local cuisine and perfected her SacherTorte and Coq Au Vin recipes to match the true french flavours). But, it was far from vegan. Now both of us are vegan, so I didn’t expect to taste Coq Au Vin like up to my Mom’s par ever again. I had to order it here and… MAGIC! The seitan ‘chicken’ and deep, french flavours brought me back, I couldn’t believe it!!! We also shared Oyster Mushroom Escargot. Wow. This place is top-notch, quaint and a place you simply must experience.

Bar Verde

What: A 100% vegan mexican + latin, Mathew Kenney restaurant.

Known For: Vegan share plates and sustainable tequila!

Addy:  65 2nd Ave

Social: @barverdenyc @mathewkenneycuisine

Personal note: Mathew Kenney is a powerhouse plant-based chef, creating the future of food in the form of plant-based cuisine! He has multiple restaurants all over the world (including Plant Food + Wine in LA) His others in NYC are Plntmade and Double Zero pizza.

Jajaja Plantis Mexicana

What: Vegan Mexican. Beautiful, happy, light decor!

Known For: Their immensely flavourful jackfruit taco’s that taste exactly pulled pork.

Addy: 162 E. Broadway

Social: @jajajanyc

Personal note: It was so busy that we couldn’t get a walk-in table, so this is one for the next trip (make a reso!).

Avant Garden

What: A small, elegant foodie’s dream from the famous Ravi DeRossi, an esteemed NYC restaurateur who went vegan! He’s in the process of turning all of his restaurants (close to a dozen) vegan: YAY. Reserve well in advance.

Known For:  Paella + Hen of the Woods (made with mushroom puree and kohlorabi!)

Addy: 130 E. 7th St

Social: @avantgardevegan

Blossom + Blossom Du Jour:

What: Restaurants by @BigAppleVegan (Pamela Elizabeth)

Known For: Blossom, with 2 locations, is a sit down restaurant, and Blossom Du Jour, with 4 locations, is a grab n’ go ‘fast foody’ kind of place. Fun, healthy, quick and delish. That’s her moto. Blossom has become an NYC leader in the vegan restaurant movement.

Social: @blossomnyc @blossomdujour

Personal note: I made it to her sister restaurant, @urbanvegankitchen,  twice! But did have the time to check out the Blossoms (I’ve heard so many great things about them though). Guess I have to go back!

By Chloe

What: Vegan Sweets, Vegan Fast Food

Known For: The amazing Chef Chloe can be found all over instagram and youtube, veganizing old favourites. Her ice cream, cookies, burgers, and fries bring people in from around the globe.

Addy: 7 Locations in NYC! 

Social: @eatbychloe

Cocoa V

What: Vegan Chocolate & Wine!

Known For: Decadent chocolates paired with vegan wines.

Addy: 174 Ninth Ave

Social: @cocoavnyc

SHOPS

Fanciful Fox

What: 100% vegan, toxin-free, cruelty-free soap + beauty product dispensary started by Amanda Fox and her mama Kathy! Amanda is a Main Street Vegan graduate who followed her passion and created this beautiful store with magical branding.

Known For: Her mystical, creative vibes throughout her whole store! All of her products are ‘tested on dirty vegans, not animals’ 😉

Addy: 204 Irving Ave, Brooklyn

Social: @thefancifulfox 

Personal note: Majestic. This beautiful Mama/Daughter duo has created something really special. My favourite is the ‘Fire Dance’ air freshener, ‘Unicorn Dream’ candles, and ‘Dirty Hippie’ hand sanitizer. This shop oozes passion from the Fox’s.

Fanciful Fox Soapery

Dual Spice

What: An emporium of spices, herbs, superfoods and Ayurvedic products. What seems like a little hole in the wall has an incredible variety of allllll the things!

Known For: It’s abundance of powders, tonics, essential oils and superfoods. It’s pretty much a pharmacy in the form of plants.

Addy: 91 1st Avenue

Personal note: I could have spent hours in this place. I came home with an extra carry-on packed with superfood mushroom powders, essential oils, Amla powder (one of the highest antioxidant and highest vitamin C superfood powders available), cordyceps and reishi powders, beet powder (for unicorn hummus :), digestive tonic, black Hawaiian salt, turmeric golden milk powder … to name a few

High Vibe Health

What: The first ever raw-food store in America to open up, run by raw food guru and health coach, Dagger and his wife. This place has all the raw vegan goodies, and prides themselves on the local vibes by supporting local vendors and creating an inclusive community of high vibers

Known For: Their array of goodies! Raw vegan chocolate, desserts, cheeses, crackers, and natural body care products.

Addy: 138 E 3rd St

Social: @HighVibeNYC

Personal note:  Just walk into this place, and you’ll feel right at home. Owners Gay and Dagger say their philosophy is to treat every customer as if they were they’re Mom or Grandma; with respect and like a queen! We were lucky enough to get a run down of some high vibe products, and just before heading out, a serenade from Dagger on his guitar. He sees his store as a 2nd home, and a place for creativity, fun, comfort and high vibe raw foods.

Moo Shoes

What: Vegan Shoes, Bags & Accessories

Known For: Fashionable vegan shoes and bags

Addy:

Social: @Mooshoes

Orchard Grocer:

What: 100% vegan grocery store, deli and gelato shop (a door frame away from Moo Shoes and owned by the same awesome people)

Known For: New vegan cheeses, their delish gelato and vegan snacks!

Addy: 78 Orchard Street

Social: @orchardgrocer

Erin McKenna’s Bakery

What: Vegan Bakery! Erin has been on the Martha Stewart show, the Today Show, and has a bakery in Disney World too.

Known For: Her gluten-free, soy-free, non-gmo, 100% vegan cupcakes, cookies and cute outfits.

Addy: 248 Broome St

Social: @erinmckennasBakery

Riverdel Cheese

What: 100% Vegan Cheese Shop created by Main Street Vegan alumni, Michaela Grob.

Known For: Look forward to sampling pretty much every vegan cheese you’ve ever heard of, and some you haven’t. Toasted cheese sandwiches anyone?

Addy: 820 Washington Avenue, Brooklyn

Social: @riverdelcheese

Personal note: If I was to go back to NYC and all I could do is visit this shop, I’d go in a milli-sec.  I’m drooling just from reading about the array of vegan cheese she has!

I hope this NYC vegan dining guide helps you make the most of your trip to New York!

Or, at least I hope it inspired you to eat more plants in a creative way:)

Other things to do in NYC?

Go see a Broadway show

Walk the HighLine

Run in Central Park

Rent a bike and go along Hudson’s River

See a Burlesque Show at House of Yes!

Check out a Speak Easy like Please Don’t Tell or The Back Room

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A sign at Times Square on a Friday night! #GoVegan 🙂

Vegan Quiche with Smoked Tofu & Cauliflower Crust

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Diner-approved vegan brunchin’. This comfort-style vegan quiche has Father’s Day breaki written all over it.

An egg-y texture, with smokey bits and creamy hollanadaise, all on a cauliflower crust.

Comfort food with benefits… and lots’a tastiness.

Plus… it’s soy-free, gluten-free & oil-free (triple bonus).

I’ve been pumping out the treats over the last few weeks… cardamom muffins, cookies, parfaits, matcha cheese cake, so I had the urge to share some savoury goodness with you so you can create a masterpiece for your Pa this weekend.

Depending on the preferences of that Dad in your life, either take the savoury route with this quiche, or this omelette, or sweeten things up for the special occasion with these simple pancakes.

‘Quiche’ …the first thing that came out of Davey’s mouth when I asked him for a savoury comfort food recipe idea. Davey’s my professional taste-tester and cuts all BS when it comes to telling me whether it tastes good or not… And as the ‘cheese egg king’ before we went plant-based, he gave this quiche a 10/10 for eggy-ness and tastiness.  Winner.

The lemon-y hollandaise takes it to the next level on the brunch-0-meter.

When I told my G-Ma I was whipping up a vegan quiche, she didn’t get it. Quiche usually means eggs, cheese, butter, bacon. It’s pretty much an oxymoron. But the code is cracked, folks.

Plus, the cauliflower crust brings this quiche to a new level. It’s a cake-y crust with zero gluten and a good dose of cruciferous awesomeness.

Benefits:

  • Cauliflower is so versatile. Cauliflower Roast, Buffalo Cauli Wings…and this crust is totally usable for pizza crust too. Don’t let the white colour fool ya, cauli is packed with nutrients, vitamins, and minerals. Plus it’s part of the cruciferous fam-jam (known for cancer prevention).
  • Chickpea flour is the magical ingredient in the filling to create that egg-y texture. It’s packed with amino acids, and gluten-free for those with sensitivities.
  • Veggies!!! They’re good for ya. Duh. You can pack in as many veggies as you want in the filling and they’ll be surrounded by delicious egg-like texture and go down real easy.


Vegan Quiche with Cauliflower Crust
 
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A quiche for an occasion... veganized! A flavourful filling all on top of a gluten-free cauliflower crust.
Author:
Recipe type: breakfast, brunch, lunch, comfort food
Serves: 8
Ingredients

  • Cauliflower Crust: (or use any other kind of crust you like)
  • 3½ cups cauliflower, chopped, steamed 10 minutes (until soft)
  • 3 flax eggs (1/4 cup ground flaxseed meal + ¾ cup water in a jar, let sit for 5 minutes)
  • 1 cup flour (I used amaranth)
  • ¾ cup nutritional yeast
  • 1 tbsp garlic powder
  • 2 tbsp tahini
  • 1 tsp oregano
  • ½ tsp sea salt
  • ¼ tsp black pepper

  • Filling:
  • 1½ cup chickpea flour
  • 1¼ cup water
  • ¼ cup nutritional yeast
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp turmeric powder
  • pinch of black pepper
  • 1 tsp black salt (optional - but an amazing ingredient for that 'eggy' taste)
  • 6 cherry tomatoes, halved
  • 1 red pepper, diced
  • 4 cremini or white mushrooms, sliced
  • ¼ cup red onion, diced
  • handful spinach
Instructions

  1. Make Crust:
  2. Pre-Heat oven to 400°F
  3. Place steamed cauliflower in a cheese cloth or nut milk bag. Let sit in the fridge for a few minutes (until you can handle it without yelping). Then squeeze as much liquid out of cauliflower into the sink as possible.
  4. In food processor, pulse the cauliflower, flax eggs, flour, nutritional yeast, tahini and spices until a creamy dough forms.
  5. Press and spread dough with a spatula on a 9-inch pie dish (non-stick, or lined with parchment paper) along the bottom and up the sides about ¼ inch thick.
  6. Bake crust for 20 minutes.
  7. At the same time, spread the mushrooms, red pepper, and cherry tomatoes on a parchment-lined (or reusable baking sheet-covered) baking sheet. Bake for 15 minutes.
  8. Meanwhile, make the filling: blend or whisk together chickpea flour, water and spices until smooth. Then stir in the roasted veggies, spinach, onion (and if you're fine with soy, add in ¼ cup of chopped smoked tofu YUM)
  9. Pour filling into the crust.
  10. Bake for 45 minutes.
  11. Remove and let cool for at least 10 minutes.
  12. Serve each slice with a drizzle of the hollandaise sauce from this recipe and a basil leaf or two:)

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This week was all about celeb vegan Dads 🙂

Hooked On Plants Interview: Cheap Lazy Vegan + Crispy Korean Tofu

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Extreme. Expensive. Difficult. Time consuming. Bland….Not when it comes to Cheap Lazy Vegan food! 

Do those words pop into your mind when someone says ‘vegan’?

Well, you obviously haven’t heard of the Cheap Lazy Vegan.

Rose is the Cheap Lazy Vegan. With over 450,000 youtube subscribers, she’s doing an amazing job at spreading the word that vegan doesn’t have to mean complicated or expensive.

She makes vegan easy and attainable. If you’re still skepticle… watch one of Rose’s youtube videos showing the ease of delicious 10 minutes meals, and you’ll be blown away at the simplicity of it all.

Along with being a youtube star, she now has an all vegan café (SaVeg Café) in Calgary, AB.

To celebrate National Vegetarian Week, it’s the perfect time to get to know Rose and bring some inspiration to you guys for cheap and easy vegan meals!


I was lucky enough to stop by the new café with my glorious Grandma to meet this beautiful soul! We also met her Mama who cooked up an amazing Tofu Sweet Potato Korean dish and a super spicy soup that we easily polished off (so dang good).

Let’s get to know Rose.

Hooked On Plants: Cheap Lazy Vegan resonates with hundreds of thousands of people now!  What was your first youtube video about?

Cheap Lazy Vegan: The first video I did was a simple introduction of my channel where I explain that you can be cheap AND lazy on a vegan diet… along with a “What I Ate in a Day” where I showed viewers some easy, simple meals that I ate in a day.

HOP: Did you come up with the awesome name, Cheap Lazy Vegan? Is there a story behind that?

CLV: I did… I had just moved to London, UK at the time and I was making very little money but spending a lot simply because I was living in one of the most expensive cities in the world. I found myself buying affordable groceries and making very inexpensive meals. I realized that I was super lazy when it came to cooking. At the same time, I’ve always been a foodie so I always have enjoyed taking photos of food. So I just came up with an Instagram page with the handle @cheaplazyvegan which is how it all started… 🙂

 

HOP: How long have you been vegan, and what was the main reason? Animals? Environment? or Health?

CLV: I’ve been mostly plant-based for about 7 years total (I became a pescatarian at first, staying away from meat, dairy and eggs, but still had a hard time staying away from fish) and now I’ve been VEGAN for almost 4 years. I went vegan purely for ethical & animal rights reasons and the other stuff (like health and environmental benefits) were just little bonuses for me. I read some books and watched some movies, which really opened up my eyes to the realities of what happens to the animals that I claimed to “love”. 

HOP: Did you take your time to take animal products out of your diet, or did you go completely vegan overnight?

CLV: It took time. I think it takes time to get used to the dietary aspect but also to mentally get your head around the whole idea. I first gave up meat, then about a month later stopped eating dairy and eggs, then lastly I quit fish, years later.

 

HOP: It is SO exciting that you’ve opened a 100% vegan café in ‘CowTown’! With Calgary being known for it’s Alberta Beef, it’s so it’s so inspiring that you’ve taken the initiative to get more vegan food into people’s mouths! Plus, you’re working with your Mom! How did you come up with the name SaVeg?

CLV: Haha, I really wish I could take credit for the name, but it was actually my friend’s sister that had the idea. I liked the trendiness of the name and the smart play-on-words.

HOP: What was the catalyst for opening SaVeg Café?

CLV: My mom already owned the cafe but it wasn’t a vegan one. I helped out there for just a few hours each day and I felt that my own time and the cafe space could be used in a better way. I wanted to be more involved and help out more, but I knew I couldn’t invest my own time/money/energy in a business that sold animal products. So, I approached my mom about the idea of fully changing the menu and concept of the cafe into a vegan one (and of course, me taking half ownership!). Calgary also is lacking in vegan establishments (in my opinion), so it made sense from a business perspective as well.

HOP: What are you excited about this year? Do you have any other cool projects you’re working on?

CLV: At the moment, I’m trying to juggle doing my social media and running the cafe! I’m focusing on getting the cafe established and learning to manage my time before moving onto other projects. I definitely would like to get involved in some new projects in the future!

Here’s a playlist of Rose’s quick meal ideas: Cheap Lazy Vegan quick meals

I had to share this recipe of hers. These spicy korean tofu bits were the special at her café when we came to visit. They were deeeeeelicious.


Spicy Korean Fried Chicken-Style Tofu
 
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Rose AKA Cheap Lazy Vegan's crispy, comfort food style tofu that's good in any dinner bowl or wrap!
Author:
Recipe type: vegan meat, lunch, dinner, tofu recipe
Serves: 2
Ingredients
  • 1 block extra firm tofu
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar
  • ¼ cup almond flour OR bread crumbs
  • 1 tbsp toasted sesame seeds (optional)

  • Sauce
  • 1 tbsp gochujang (Korean red hot pepper paste)
  • ½ tbsp maple syrup
  • 4 tbsp ketchup
  • 1 tsp toasted sesame oil
  • 1 tbsp garlic powder (or you can use 1 clove of fresh minced garlic)
Instructions
  1. Press your tofu to take out some of the liquid for about 10-20 minutes… I’ll be honest, I rarely do this because I don’t have the patience.
  2. Cut up your tofu into small bite sized pieces.
  3. Add your tofu pieces into a mixing bowl and add in soy sauce, sesame oil and rice vinegar. Mix until well combined.
  4. Toss your tofu pieces with almond flour or bread crumbs until each piece is nicely coated.
  5. Add into your air fryer at 375 degrees F for 20 minutes – moving them around at around the halfway point to make sure they cook evenly.
  6. While your tofu is in the air fryer, you can prepare the sauce by adding all the sauce ingredients into a small bowl and mixing very well.
  7. When your tofu is finished, mix in the sauce and sesame seeds (optional) so that the tofu is nicely coated in the delicious red sauce.
  8. Now you can enjoy….!!! Warning: these are ridiculously addictive!

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