Fraser Fitzgerald | Plant-Based Chef

SHEET PAN BURRITOS👇 I’m not sure if it’s the lack of sunlight, the seasonal depression creeping in, or the anxiety of becoming a parent, but the nesting has started. So, I was drawn to meal prep today. These burritos are actually amazing and you should give them a try! Follow @frasercooks for more delicious recipes ✨ Ingredients: 1 red onion, diced 1 sweet potato, diced 1 bell pepper, diced 1 brick of soft tofu 1 cup yellow lentils, soaked 1 cup water 1 tsp black salt 2 tbsp nutritional yeast 1 tsp turmeric 1/4 cup vegan feta 1/2 cup cilantro 8 large flour tortillas Method: 1. Preheat your oven to 425F, and to a parchment lined baking sheet, add the diced veg, mix in 1 tbsp of olive oil and 1 tsp of salt. Roast in the oven for 15-20 minutes, stirring occasionally. 3. 3. In a blender, add the soft tofu, soaked yellow lentils, water, black salt, nutritional yeast, and turmeric. Blend until smooth. Pour that mixture on top of the cooked veg and bake until it sets, around 15 minutes. Once it’s set and fully cooked, top with vegan feta, cilantro and slice into 8 equal rectangles. 5. 5. Place the tortillas on the counter and spoon on your favourite salsa or dip, place the rectangles on top and roll tight. Repeat and wrap in tin foil. Place in the freezer and reheat as needed!

What am I all about?! 👇🏻 I wanted to reintroduce what this space is all about and mostly a little about me and why I love cooking + the age old question “why plant based”. I went plant based 10 years ago after my whole fam started making the change and then never went back. Cooking with my family is my fave thing to do and I’m so lucky we all love to cook. It helps having other plant based eaters around too. I’m plant based because it made me feel better in many ways but also I had no interest in cooking until I stopped eating meat. I went to culinary school shortly after that and have been cooking as a career ever since. I’m the least judgmental vegan out there. I truly don’t care what you eat day to day. That’s why this space is all about easy, budget friendly and comforting plant based recipes that everyone would want to eat. Whether you do meatless Mondays, are vegetarian, eat meat once a month, or have family that are plant based and you want to cook for them - as long as I’m inspiring you to get a vegebtable dish into your rotation then I’m happy! Small change makes a big impact. Other fun facts: My wife and I live in Hamilton with our dog Joni and I can’t see myself living anywhere else. I’m also a triplet and an identical twin and we used to have a blog @triplebites . I love running, especially trail running and have some fun runs coming up this year. We have a garden and I’m already planning out this season and getting the seeds in order. Dips and condiments in general are essential to my life and I love using at least 3 every meal. Pizza is my fave food and I’ve become a little obsessed with cooking it and testing new dough recipes. So stick around here for more plant based recipe and food content with a sprinkle of running, gardening, #hamont and Joni content. I’d love to know in the comments what your favourite food is and where you are located! Let’s cook some amazing stuff together in 2024 😌

Our lives will never be the same. Feb 2025! I was overwhelmed with messages from my latest newsletter, so couldn’t wait to share the big news here on IG. You guys have been around since the start and this is one big life update! I’M GONNA BE A DAD 🥲🕶️👟 Some fun vids from when we told our families the news! I promise it won’t be all dad life content on here, but it’s def going to be a part of it. Can’t wait for you to be along for the ride 🎢

I do love all sandwiches, but a sandwich with @nonnosbutcher is elite artistry 🖼️ Bread is from @deargrainbakery Meat is from @nonnosbutcher Hot peppers from @officialfarmboy Cheese is @officialfarmboy vegan smoked Gouda Pepperoncini ranch: 1/2 cup mayo 1/4 cup pepperoncini, minced 1 tsp garlic powder 1 tsp thyme 1 tsp onion powder 1/2 tsp black pepper 1 tbsp pepper brine There’s a massive game 6 tonight in Montreal, safe to say the entire hockey world is watching! Let’s show the world why the Habs are the best team on the planet! 🪐 🏒🥅

Just gotta trust the process and prepare for the clean up. Follow for more marriage advice #marriage #newdad #diy #reno #typeb

Beefing up your lunch game with my sons first cooking lesson. Full recipe below! Asian Style Plant based “Beef” Wraps: Ingredients: 1/2 package of plant based beef 1 inch piece of ginger, minced 2 garlic cloves, minced 1 red chilli pepper / or 2 tbsp bell pepper, finely diced 2 tbsp soy sauce 3 green onions, whites and greens separated, sliced Fresh leaf lettuce 1 bunch cilantro, picked Rice Paper Wraps Method: 1. In a small pan, over medium heat, add the beef and cook until fully cooked, roughly 5 minutes. Add the ginger, garlic and chilli and mix to combine. 2. Add the soy sauce and whites from the green onions and mix to combine. Take off the heat and set aside. 3. Get a large bowl and fill with warm water, place a rice paper wrap in the bowl and allow to soak and soften. Once soft, remove. 4. Place on a cutting board, and fill with lettuce, beef, cilantro and green onions, wrap tightly like a burrito and repeat! 5. Serve with Thai chilli sauce and enjoy! #newdad #cookingwithkids #beef

The Mother’s Day Episode 💕 New video dropping tomorrow at 11am over on YouTube, I hope you join me! It might just be the greatest meal I’ve ever made! With Dawns second Mother’s Day tomorrow, we cooked an absolutely delicious video for you guys! A complete steakhouse experience, just without the cow 🐄! Steak from plants, crispy craggy potatoes, this drinkable peppercorn sauce and a side blue cheese wedge salad with jalapeño ranch! 10/10 wish I had the ingredients to make this tomorrow for Dawn again! Moms rule 💖

Caramelized Leek + Split Pea Soup 🤌🏻 This spring has been a grey one, rainy, chilly, while truly minutes of sunshine. It’s got us craving soup still. This split pea soup is cheap as chips to make, and I bet you have everything in the pantry to whip it up tonight! Split Pea Soup: Ingredients: 2 tbsp olive oil 2 leeks, cut into chunks, washed well 1 shallot, diced 4 garlic cloves, minced 1 tbsp salt 1 tbsp miso paste 2 tsp dijon mustard 1 tbsp veg stock paste 1 cup dried split peas 3-5 cups of water, just enough to cover Bacon Bits: 1 brick smoked tofu 1 tbsp soy sauce 1 tbsp maple syrup 1 tbsp sriracha 1 tbsp corn starch 2 tbsp olive oil Garnish with good olive oil and chives Method: 1. Start by making the bacon bits, combine everything in a large bowl and toss to coat evenly. Preheat a small pan over medium heat and add 2 more tbsp olive oil and warm for a few seconds. Add the bacon bits and sear until crispy. Stirring occasionally. Remove after crispy, roughly 5 minutes. Set aside. 2. Heat a large heavy pot over medium heat, add 2 tbsp olive oil, add the leeks and cook until golden on one side, this will take 3-5 minutes. Flip and cook so both sides are golden. 3. Add the shallot, garlic, salt, miso paste, dijon mustard, veg paste, split peas and water. Bring to a boil and lower to a simmer, cover and cook until the split peas are fully cooked. This will take 20 minutes or longer. 4. Try it to double check the peas are cooked. At this point, blend up your babies portion, and serve. 5. For everyone else, serve up and top with those crispy bacon bits and fresh chives! Dig in! #dinner #soup #lunch #blw #newdad

🏃🏃‍♀️🏃‍♂️ 2nd half marathon, done and dusted ✅ So dang proud of this squad! Finding time to train with children is a totally new challenge, one that is hard for many reasons. But we still showed up for ourselves and each other this past Sunday 💖 Running down Toronto was so fun, the crowds, the other runners, the vibes were high! I highly recommend signing up for something that’s challenging. I bet if you surround yourself with the right people, you can accomplish it! A side note, we hit up the old spaghetti factory for pre race carbs after the bib pick up. yes they have vegan options! It was BUSY. Nostalgia 101 So… when’s the next race?! 🫠 #halfmarathon #torontomarathon #canadianrunning #torontovegans

April 🌷oh so many flowers 🌷 1. Rory loves his reading chair from his uncle, Aunt and cousin! 2. Our first time trying @phongocyen we made a huge mess but worth it to skip the traffic 3. Dawn and Rory at @riversandmeadowscreative 4. Spring sun ☀️ 5. Michelle’s birthday run 🏃‍♀️ 6. Rory’s first fever! 🤒 7. Full circle ⭕️ moment working with @promixgardening 8. I finally love our front garden 9. First patio pints of the year! 10. We’re onto round 2, LFGoooo!!!! 11. Lil basement Reno to keep the spark ⚡️ alive! Huge shout out to our dads! Couldn’t do anything without them!

In this weeks video, posted yesterday, I show you how to solve one of my most frequently asked questions! What do I make for breakfast!? I show you how to make a high protein chia seed pudding, my copycat egg bites, and my latest obsession smoothie cubes! This was the first video @dawnicole7 and I worked on together in so long! I think it turned out great! I’d love to hear what you think! Watch the video at the 🔗 link in my bio! 🫡

HAPPY MOTHERS DAY GIVEAWAY!� I am so excited to team up with Nella Cutlery, who is a Canadian brand built on a heritage of craftsmanship and service dating back to 1952. What began as a small knife sharpening business has grown into a trusted name in professional kitchen equipment, while staying rooted in the family values and culinary expertise that define the Nella brand.� We are giving away: 1 @lecreusetcanada casserole dish 2 stainless steel mixing bowls (1 large, perfect for popcorn, and 1 small, perfect for compost scraps) 1 rubber spatula 1 chef knife 1 stainless steel whisk � To Enter: 1. Must follow @nellacucina @nellacutlerycanada and @frasercooks 2. Like, re-share, and tag three friends 3. Every comment counts as an entry. 4. All participants must be located in Canada. Content ends on Mothers Day, and a winner will be picked on May 10th 2026 � Green Shakshouka: Ingredients: 1 tbsp olive oil 1/2 onion, diced 1 leek, diced fine 1 jalapeno, minced 1 garlic clove, minced 1 tsp ground cumin 1 tsp ground coriander 4 large Swiss chard leaves, finely sliced 2 tbsp parsley, minced 2 tbsp cilantro, minced 1/4 cup water Vegan Egg: 1 can white beans 1 garlic clove 1 tbsp nutritional yeast 1/2 cup sliced almonds 1 tsp salt 1/4 cup water 1 tsp turmeric � Method: 1. Preheat your oven to 350F. In a blender, make the vegan egg by blending the white beans with garlic and nutritional yeast, add a splash of water if needed, to thin it out. Set in a bowl and add the almonds, blend with salt, water and turmeric. Place in another bowl. 2. In a large casserole dish, or cast iron pan that is oven safe, heat over medium heat and add the olive oil. Warm and add onions, leek, jalapeño, garlic, cumin, coriander, Swiss chard, herbs and water. Mix to combine. Cook for 3-5 minutes. 3. Add a scoop of the white bean puree then a smaller scoop of the yellow almond mixture to form your eggs, I added 3 eggs total. Cover and bake for 5 minutes, until warmed through. Remove and serve with pita!