Pity Party Pizza – Vegan


Walnut and Brussels Sprout “Zaa”


46 days into prep without a re-feed meal and I was starting to feel like my next check-in email would be responded to with a “guess what? You get a re-feed”….instead, I was told that I looked like I’m retaining water which upped my cardio to an insane level AND changed my overall diet plan again.

This did not sit well with me, Jeff suggested we go for pizza. I had enough will to NOT cave and head for legit dangerous territory but I did need to pretend I ate pizza in order to survive.

I birthed a couple of recipes I hope you can find some enjoyment in.

Water retention. Pfft.


Without having anything tomatoey, I needed to build a base. I was originally going for a Thai flavour but it ended up being something…else.


I utilized my usual vegan prep food for these recipes…but not the asparagus as I am mad at asparagus right now and don’t want to taste it on anything remotely delicious. Stupid, plain, boring and never ending asparagus.

Ezekiel wraps

1 tbsp sun butter

1/4 cup rehydrated sundried tomatoes (let sit in really warm water for 10-15 mins)

2 cloves garlic

1/4 cup water

4 tbsp nutritional yeast

1/8 cup water

1 tbsp chia seeds

*Mix all ingredients in small dish with fork and allow to sit for 10 minutes to thicken* voila “cheeze” 

Pizza toppings: 

Roasted brussels sprouts

Roasted broccoli

Chopped tomato

Cubed Tofu


Yellow onions

Maple Syrup


Pre-heat oven to 425.

Slather on base, then add ingredients as desired. Bake for 10-12 minutes checking back to ensure you aren’t burning the “crust”. On my second effort I sprayed the bottom of the “pizza” with coconut oil. 

Pizza #1 was: 

Base, slivered yellow onion, brussels, tomato, walnuts & drizzle of maple syrup.

Pizza #2 was: 

Base, broccoli, tomato, tofu (measured per my diet plan), “cheeze”.

Mustard vinaigrette 


You may be getting sick of salads but I bet you that’s because your dressings are boring or your toppings haven’t changed.

Add a spark (and definitely a zing) to your next dinner/lunch salad with this little ditty.

Veggies in here included sliced zukes, cukes, kale, romaine, spinach, green onion, tomato and the Tofurky Lightly Seasoned Chicken product.

2 tbsp grainy German mustard

2 tbsp red wine vinegar

1 tbsp chickpea miso

1/8 cup water

1/2 tsp freshly cracked pepper


Whisk all ingredients together with a fork and drizzle over salad. Works well with hot protein as well as cold.

Chili Chickpea Caesar – Vegan

Another one for the salad vaults – and yes there have been a tonne of them lately. Why? Well, because I am cooking mostly only 1 creative meal per day and that is at dinnertime when I can spare the minutes of my life to do this. To add, I’m in contest prep currently and salad-type meals are the best for my waistline at this point – yours too!

This heart healthy salad took about 10 minutes to put together….less waiting for your chickpeas to firm up. In total you’ll need about 45 minutes to get this done so may I suggest this tempo:

Get home, preheat your oven then slip into something more comfortable…….put on some tunes, crack a bottle of Perrier with a slice of lime and romance this one together. You’ll need to get your kissing on before you eat this one…she’s a garlic-y doozer which I used to my advantage trying to overcome this poorly timed flu.

Dressing Ingredients: 

2 tbsp Vegenaise or any other type of vegan mayo.

1 large clove garlic

Juice of 2 lemons

2 tbsp nutritional yeast

3 tbsp water

1/2 tsp Himalayan salt

1/2 tsp tri-colour pepper (freshly ground)

Salad Ingredients:

2 cans chickpeas

4 cups kale torn to small pieces

2 cups romaine lettuce chopped into small pieces

1 tsp Chili powder

1 tsp Garlic powder

1 tsp salt

1 tsp avocado oil


Preheat oven to 350 degrees.

In large mixing bowl add both cans of rinsed chickpeas with chili powder, garlic powder, salt and avocado oil. Mix well.

Spread over baking sheet and bake for 12 minutes, remove from oven & stir/mix and bake for another 12 minutes or until desired firmness is reached.

While these are baking combine all your dressing ingredients in a wide mouth mason jar and blend with a hand blender. If you do not have a hand blender simply ensure all your ingredients are minced as finely as possible and whisk in a deep vessel with a fork.

Toss greens in dressing and top salad with roasted chickpeas. You can even use these chickpeas as a simple appy to replace salty crackers or nuts.

Serves 2-4 people. 2 as a full meal, 4 as a side.

Nutritional Info: 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 725
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 5 g
Trans Fat 0 g
Cholesterol 3 mg 1 %
Sodium 836 mg 35 %
Potassium 6209 mg 177 %
Total Carbohydrate 128 g 43 %
Dietary Fiber 57 g 229 %
Sugars 32 g
Protein 42 g 85 %
Vitamin A 4130 %
Vitamin C 237 %
Calcium 96 %
Iron 145 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Falafel Salad with Tzatziki Dressing

A lot of the time new recipes are born of my die-hard desire to not waste any food in my home. Looking in the fridge I noticed there was some Tzatziki dressing that was going to go off ~ chickpeas to the rescue.

This recipe is simple, though not too quick if you’re in a rush but if you prep the whole recipe you’ll have leftovers you can freeze and use easily any time.

Going out for food is absolutely impossible during prep, these made the cut and didn’t equal a cheat because I re-arranged my Macros for the day to accommodate.

You must try this one.



2 cans of chickpeas

1 medium yellow onion chopped

4 large cloves of garlic diced

1 large dried chili pepper (or chili pepper flakes)

2 tbsp cumin

2 tbsp corriander

1 tsp parsley flakes

1 tsp celery seeds

1 tsp salt

1 cup spelt flour

Water as needed to thin mixture


1/2 cup vegan sour cream

1/4 cup water

1/4 cup chopped dill

Juice of 1 large lemon

1 large clove of garlic

** Place all ingredients in small vessel and using hand blender mix until creamy and smooth**


Cucumber, Kale, Spinach, Peas, tomato – you name it! I keep a big clean bowl of ready-to-eat mixed greens in the fridge that work well with every style of salad.


Combine all ingredients in bowl and use hand mixer or food processor to mix well.

“Raw” Ingredients

I liked this a little more on the watery side to ensure they cooked a little more quickly.

Pre-heat a cast iron pan to medium heat and coat lightly with coconut or olive oil. (You can use a non-stick pan if you don’t have cast iron). We are not looking to use oil to deep fry in any way, only to keep the falafels from sticking! I used a small ice cream scoop to set the mix into the pan, this made them about golf ball sized or a little smaller.

Cook over medium heat for approximately 4-5 minutes per side. The ingredients will firm up in the same way as a pancake, where you can see them starting to cook through the middle (from the bottom) and will know it is time to flip.

Don’t over cook these as they can turn into little hockey pucks quite easily, so patience is best when you’re working with this one.

Dress your salad with the falafels, add hot sauce, dressing and top with diced tomato and cucumber.

Enjoy! – Serves 8 (at least) or two plus a tonne of leftovers!

Nutrition Information Falafels: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 158
% Daily Value *
Total Fat 3 g 4 %
Saturated Fat 0 g 1 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 254 mg 11 %
Potassium 211 mg 6 %
Total Carbohydrate 26 g 9 %
Dietary Fiber 6 g 25 %
Sugars 1 g
Protein 7 g 14 %
Vitamin A 2 %
Vitamin C 4 %
Calcium 6 %
Iron 17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Nutritional Information Tzatziki Dressing: 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 57
% Daily Value *
Total Fat 6 g 8 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 41 mg 2 %
Potassium 24 mg 1 %
Total Carbohydrate 2 g 1 %
Dietary Fiber 0 g 1 %
Sugars 0 g
Protein 0 g 1 %
Vitamin A 2 %
Vitamin C 6 %
Calcium 1 %
Iron 1 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

White bean dip – Vegan



Filling, creamy and a great source of protein. A simple bean recipe can edge out dips and spreads with ease.

Try this simple 5 minute recipe on for size.


1 large can of Cannelloni Beans with juice

3 cloves of garlic

2 tbsp nutritional yeast

Juice of 1 lemon

1/4 cup water in case of dryness

1/2 tsp sea salt

1/2 tsp ground pepper

1/2 tsp paprika


Combine all ingredients in food processor and blend until smooth.

Serve with crackers or veggies for dip. Use as a great sandwich/pita/flat bread spread!

Baked Curried Cauliflower

I love cauliflower, I love the taste and versatility it contains. While the gas isn’t a highlight, it’s well worth the punishment when you get a recipe right.

I FINALLY got this one down and once baked you can’t help but devour it all. I suggest DOUBLING this recipe right off the bat as Jeff and I ate this whole dish to ourselves.

You’ll only need one measly mixing bowl and a few ingredients to blow your own mind here – I said it.


1 medium head of cauliflower washed and broken down into large florets.

1.5 tbsp of veganaise

1/4 cup coconut flour

1/4 tsp curry powder

1/4 tsp onion powder

1/4 tsp garlic powder

1/4 tsp turmeric

2 tbsp chopped fresh flat leaf italian parsley

2 tbsp chopped chive or green onion (green parts only)

1 tbsp chopped fresh cilantro

Salt & Pepper to taste

**add Cayenne if you love heat!!!!!


Preheat your oven to 400 degrees – please make sure it’s a true 400!!

Next cauliflower in all ingredients but fresh herbs. It should look a little something like this:

Place on a baking sheet and bake for 18 minutes then turn and bake for 19 more.

Transfer to mixing bowl, dust with salt, pepper and add fresh herbs. Toss and serve hot!

I find this dish to be delish on its own however, you could try my lime infused aioli or  my sriracha aioli for dipping/drizzle.

Chup. You are no longer a slave to the Heinz corporation

REAL tomato ketchup. Like my mama never made.

REAL tomato ketchup. Like my mama never made.


This recipe started as a challenge for me. I want to reduce plastic use wherever I can BUT good ketchup is hard to make when you aren’t using artificial ingredients or preservatives and when you’re looking for the right colour or thickness.

Make no mistake, this recipe is NOT like conventional Heinz ketchup. I like to think that it’s far more sophisticated.

I would try adding different flavour combinations to make awesome mashups next time like, curry. Ya, curry.


4 fresh tomatoes chopped – do not use frozen tomatoes there will be too much water from ice

1 med clove fresh garlic or 1 tsp garlic powder

1/2 med sized shallot or 1/2 tsp onion powder

1 tsp paprika or get crazy with 1/2 tsp cayenne and 1/2 paprika

2 tsp salt – I used black volcanic salt from the Hawaiian islands

1/2 cup molasses

3/4 cup apple cider vinegar

1/4 cup ground flax seed


Mix all ingredients in food processor or blender & bottle.

Do NOT be afraid of its runny nature, once you have placed in your selected bottle and popped in the fridge, you will see by the next day that it has thickened quite a bit.

If you are still worried, you can add tomato paste however, this doesn’t stop the waste insanity. My ketchup turned out great and with the bottle I chose above, can be used to decorate savoury dishes.  I bottled the rest in an old ketchup bottle for when the kids ask for it – see no evil.

Should keep for at least a month in the fridge.


Potato Cakes with Mushroom Gravy

Ciao! Winter crisper sweep.

Ciao! Winter crisper sweep.

This recipe came from an urgent need to get food cooked up before it went bad. Waste nothing whenever possible is my main kitchen motto.

Spring is finally here so this is a great homage to winter. Once this dish is behind you….it’s on to lighter and sweeter things!


5 medium yellow potatoes

4 medium carrots

2 medium parsnips

4 small beets

1.5 tbsp dried rosemary

1 cup fresh arugula

1 tbsp olive oil with chilies/spiced oil – for roasted veggies

1 tbsp olive oil for cooking potato balls

3 tbsp freshly diced chives

1/4 cup Asiago cheese


2 cups sliced mushrooms (any kind but Portobello will do)

2 medium yellow onions

5 cloves garlic

1 tbsp dried parsley

1/2 tsp Himalayan salt

1 tsp cracked pepper

3/4 cup white wine

4 tbsp balsamic vinegar

1.5 cups water with 2 large tbsp corn starch dissolved into it

1.5 tbsp tamari

1 tsp granulated raw/unprocessed sugar

4 tbsp butter/earth balance


Preheat oven to 475

 Gravy – On stove top melt butter on medium heat. Add garlic and onions and cook for approximately 5-7 minutes or until translucent. Add mushrooms and tamari. Cook until mushrooms have started to brown.

Add wine, vinegar and sugar. Cook for 1-2 more minutes.

Add remainder of ingredients and stir until mixed well. Bring to boil then allow to simmer for 2-3 minutes.

Keep warm while you prep the rest of the meal. 

Continuing on……

Slice all root veggies, coat in oil and rosemary. Place on cookie sheet. Bake until tender/browned. This takes about 40 minutes in my horribly inconsistent oven.

While veggies are roasting boil chopped potatoes on stove top until super tender. Mix in cheese & chives and mash until smooth.

Heat up your oil in a non-stick or well-greased pan on the stove top to a medium heat. With a large tablespoon, spoon out potato balls and brown on each side.

Plate potatoes and root veggies on arugula and drench with mushroom gravy.

Serves 4.

Vegan Tofu Lettuce Wraps

Versatile recipes rock

I found this recipe in a Canadian Living magazine that looked pretty ok. While I modified it quite heavily and used it two-ways, it still was a pretty decent one. I think that you should start with 1/2 the vinegar as listed here. I have noted other modifications in the recipe below.

Whether you choose to have this as a full meal or a side, you can serve on noodles or rice or as a lettuce wrap as I did in the main body of the picture.

This keeps well for a couple of days in the fridge before it gets too soggy.


1 lg. pack of firm tofu slice into quarters then into smaller pieces that are no more than 1/2 an inch thick and 2-3 inches long

1 cup veggie broth

1.5 tbsp tamari

1.5 tbsp hoisin sauce

1 tbsp rice vinegar

2 tsp cornstarch

5 green onions* separate white & greens

4 cloves garlic minced

1 heaping tbsp fresh minced ginger

2 cups frozen peas* rehydrated in warm water

2 cups sliced mushrooms*choose shiitake, white, brown or oyster

3 cups thinly chopped green cabbage

2 tbsp sesame oil

8-10 Romaine lettuce leaves halved width-wise

Sesame seeds to taste

Crushed cashews to taste

Sriracha sauce to taste



First add all wet ingredients into liquid measure. Stir. Slowly add cornstarch until mixed thoroughly. Ensure you have 1-1.5 cups of liquid.

Set aside.

Over medium high heat fry tofu in 1/2 oil until all sides brown. Usually takes about 10-12 minutes per side.

Remove from heat, press with papertowels to remove excess oil.

Add remainder of oil to pan and sautee garlic & ginger for 2 minutes, add whites of green onions for 1 minute, add peas and mushrooms for 3-4 minutes, add cabbage for 2 minutes.

Next, add sauce mixture and turn while it thickens. Remove from heat.

Plate with lettuce for wraps, over rice, noodles or alone. Top with tofu, cashews, sesame seeds and green onions.

Serves 4 with rice or as a side, 2 without rice.

Haricots Blanc & Jalapeño croquettes with fresh lime aioli

Make a bundle and have quick dinner on the go

Make a bundle and have quick dinner on the go

I love returning from a trip abroad to my food staples. Most recently, I was in Cuba – you’ll have to wait for my scathing review in the coming weeks – and you honestly cannot find very much fresh or tasty food. Without going into too much detail; beans and Veganaise tasted pretty damn good after eating the equivalent of prison food for 2 weeks.

This recipe is simple, quick and super tasty. I feel like anyone would like the flavours regardless of picky palettes. Feel freer to get creative with the spices too – if you don’t have Jalapeno’s look to your spice cabinet for something else that tickles your fancy. Maybe even curry?

By the way, these little gems freeze up well, so make a double batch and freeze them!


1 large can of white kidney beans

3 cloves garlic

1 jalapeno seeded and diced

1 egg or 1 eggs worth of egg replacer/flax seed

1/2  cup bread crumbs ( I like to process my own out of leftover homemade sourdough loaf..nom nom)

1 tbsp olive oil

1/4 cup cornmeal (optional but helps with burning)

1 cup fresh chopped flat leaf Italian parsley

Salt & Pepper to taste


1/4 cup veganaise

6 tbsp freshly squeezed lime juice


Combine rinsed  beans, jalapeno, garlic, parsley, egg, salt and pepper  and bread crumbs in food processor. Add bread crumbs slowly and make sure that you still see some bean pieces and haven’t created a pudding out of your mixture.

Roll into about 10-12 balls, coat lightly with cornmeal and refrigerate for 30-45 minutes.

Meanwhile mix veganaise and lime juice in small bowl.

Heat skillet to medium high. Place bean balls into pan and fry until golden brown. Push down on them lightly to flatten.

Remove from heat, drizzle with aioli and serve.

Serves 2-4 as dinner or works as an appy well if balls are rolled to a smaller size.