My Review on Frugal Vegan By Katie Koteen and Kate Kasbee


I’m happy to be reviewing this book right now. There’s been a lot of talk over on face book about how expensive it is to be vegan. I guess in some ways its true all the vegan processed food add up. A box of Mac N cheese is 5.00 which feeds 1-2 people. So for a family of 4-5 you’ll need at least 2 boxes. That’s 10 or more. A pizza costs about 10 dollars again it’s going to cost you about 30 dollars to feed your family that doesn’t include bread sticks or salad. So yes eating like that is expensive. Katie and Kate will show you how you can make tasteful and healthful meals that won’t break the bank. You’ll even have money leftover that if you want to splurge on processed foods you can. I don’t think you’ll be doing that too often though.

What do you think when you hear the term “frugal”? I think of inexpensive meals that lack something, read flavor. Or the image of college days come flooding back. Peanut butter and jam sandwiches, rice cakes, chips, KD (Kraft Dinner) was the blue box mac n cheese that you could buy for .50 cents. You get the idea. Very. Boring. Meals. (Although there’s nothing wrong with a good PB and jelly sandwich, but you just don’t want to eat it every day… or do you?)

Now I’m going to tell you all about Frugal Vegan. I promise Katie and Kate will have you eating well balanced meals that the old stigma will be vanished from your memory- it was all just a horrible nightmare. Plus it’ll make you wish you had this book sooner.

It starts with The Whole Enchilada. I’ve already made the Easy Vegan Enchiladas. Next I’m wanting to make BLT with sriracha mayo and Roasted Potato and Zucchini Pizza, BBQ Chickpea Sliders.

Then on to Carb Party. The spicy broccoli and White Bean Pasta was great. Next I want to try Kale Stuffed Shells with Marinara (I might sub the kale with spinach though), Lemon and Pea Risotto.

Bring On The Bowls. You have to try the Backyard BBQ Bowl, The Crispy Buffalo Tofu Bowl is up next. Actually I love bowls so I’ll be making every recipe in this chapter.

Best Dressed Salads. I’m wanting to try the Vegan Taco Salad because tacos, Rustic Market Salad, and Curried Potato Salad.

Slurp Worthy Soups. With Fall not far off- this will be my go to section. Chickpea Curry has great flavor. Up next is Minestrone Soup, Lentil Soup with Greens, Roasted Carrot Curried Soup.

Mornings. Breakfast is my favorite food group! Yes it is a food group 😉 Apple cinnamon is tasty and fills you up. Crispy Vegan Bacon, Tofu Scramble Eggs, Pineapple Scones??? Yes please!

Bite Size. I’ve been eying the Baked Oven Fries with Rosemary and Sea Salt since I received Frugal Vegan. Other worthy bite-size mentions are: Salted Peanut Butter Popcorn, Spicy Chipotle Corn and Zucchini, Pineapple Slaw.

Get Sauced. Mushroom Gravy, Curry Dressing, Sriracha Mayo, Miso Garlic Dressing. Your pasta and salads have never tasted this good!

Glazed and Infused. I don’t know about you but I always start to glance through a cookbook from the end to beginning. If the treats don’t look good or sound enticing then I lose interest. How does Watermelon Lime Granitas, Mini Key Lime Pies, Warm Apple Crisp, Chocolate Coconut Cream Puffs sound? EXACTLY!!!

Smart shopping, batch cooking and freezing with 18 recipe titles that freezes well, there’s a few charts of what you could eat and when to swap it. Such as instead of chia seeds use flax seeds in baking. They cover grains, legumes, seeds and nuts, oils and vinegar’s, fruits and veggies and miscellaneous. There’s also some tips to maximize your produce so it doesn’t go to waste.

Pancakes with Roasted Bananas.3jpg copy

Pancakes with Roasted Bananas
Nut-free, soy-free
Splurge: Serve with coconut oil, peanut butter and/or pure maple syrup
Serves 4 • 30 minutes to prepare
If you haven’t made these before, you’re in for a treat. Roasted bananas take just a few extra minutes to prepare,
but are entirely worth the effort. Firm, even slightly under-ripe, bananas work great for this recipe as they
soften quite a bit as they cook. We suggest using maple/agave-blend syrup, because it’s less expensive than pure
maple syrup.
2–3 bananas, cut into ½-inch (13-mm)
3 tbsp (45 ml) maple/agave-blend syrup
¼ tsp cinnamon
1 cup (125 g) unbleached all-purpose flour (or half all-purpose and half whole wheat)
2 tbsp (23 g) baking powder
½ tsp cinnamon
1 tbsp (12 g) sugar
1/8 tsp salt
1 cup (240 ml) nondairy milk
2 tbsp (30 ml) vegetable oil
Coconut oil, peanut butter and pure maple syrup, for serving, optional
Preheat the oven to 375°F (191°C).
Place the sliced bananas on a baking sheet lined with parchment paper. Drizzle the maple/agave-blend syrup over
the banana pieces and toss to evenly coat. Sprinkle bananas with cinnamon and bake for 10 to 15 minutes, or until
the pieces are soft and sticky. Set aside.
While the bananas are baking, combine the flour, baking powder, cinnamon, sugar and salt in a bowl. In a separate
bowl, combine the milk and oil. Add the milk mixture to the flour mixture and stir just until moistened; a few lumps
are okay (don’t overmix or the pancakes will be tough).
Heat a nonstick pan over medium heat (you can add some oil, but with a nonstick pan you shouldn’t need it.) Give
the batter a quick stir and maybe another splash of nondairy milk so it’s nice and pourable before adding it to the
pan. Then pour the batter onto the pan to form circles about 6 inches (15 cm) in diameter. Cook the pancakes for a
couple of minutes on one side, until bubbles appear on the surface. Flip the pancakes and cook the other side until
golden brown, about 3 minutes.
Serve the pancakes topped with roasted bananas and maple/agave-blend syrup or other additional toppings if

Credit info
From Frugal Vegan by Katie Koteen and Kate Kasbee, Page Street Publishing Co. 2017. Photo credit: Allie Lehman

Katie and Kate YOU have just created the most delicious Frugal Vegan book off all time!

I was given a copy of this book for review by Page Street Publishing and they are going to give one lucky winner a copy as well. Must be 18 or older and have a United States mailing address enter HERE for you chance. Good luck 🙂 To purchase a copy click here. CONTEST CLOSED!!

Let us know what your go to Frugal Vegan Meal is!




Back To School Lunch Round Up

Unfortunately it’s getting to be that time where we need to figure out what to make our kids for lunch. The school my kids go to had a microwave for the kids to heat their lunches, but because the school keeps getting bigger the lunch room is no longer available, the kids eat their lunch in their classrooms. Sadly no more heat up lunches allowed. My kids get sick of sandwiches every day, and I loose my creativity sometimes. Thinking outside of the box is important when crafting a lunch that your kids will eat and won’t trade, or throw in the garbage.

  1. Baked Tofu. This would hold up well in their lunch kits. I could see this over rice, as pictured, or in a wrap, over some noodles. Book mark this one for your go to baked tofu. Photo credit goes to Sarah from Fried Dandelions.


2. White bean and artichoke sandwich filling. To switch things up a bit, I’d be tempted to make her burger recipe (that inspired this recipe) and see if it would hold up- read- keep warm. Photo credit goes to Mel from A Virtual Vegan.


3. Chickpea and vegetable picnic hand pies. These would be fun to eat. I think there’ll be lots of hand pies in our future, both savoury and sweet! Photo credit goes to Jacqueline from Tinned Tomatoes.

vegetable picnic pies

4. Easy quinoa and cheese patties.  These look really good, don’t you think? Photo credit goes to Nico from Yumsome.


5. Vegan Chickpea Mayonnaise Salad Sandwich. Who doesn’t love chickpeas? Photo credit goes to Rhian’s Recipes.

6. Grilled green Goddess Wraps. Looks so fresh! Photo credit goes to Rebecca from Strength and Sunshine.

7. Egg free deviled potatoes. This is a nice treat. Photo credit goes to Monica from The Hidden Veggies.

8. Easy vegan tofu lettuce wraps. The kids can easily assemble this at lunch time. Photo credit goes to Vegan Chickpea.


9. Weeknight pasta in a flash. Leftovers are perfect for lunches, double the batch :). Photo credit goes to Jacquline from Tinned Tomatoes.

10. Air Fryer Carrot Falafel with Tahini Sauce. I love air fryer recipes don’t you? Photo credit goes to Choclette from Tin and Thyme.

11. Buffalo tahini quinoa and rice wraps. I could eat this every day! Photo credit goes to Rebecca from Strength and Sunshine.

12. Buffalo chickpea salad sandwich.  This would be great on freshly made bread. Photo credit goes to Karissa.

13. Vegan asparagus and sun-dried tomato quiche. I’m not a fan of crust in any quiche dish, I would enjoy this without it. Photo credit goes to Nico from Yumsome.

14. Roasted Cauliflower Chimichurri. Another great way to use cauliflower!! Photo credit goes to Kate from Root + Revel.

That gives you more than 2 weeks worth of main meals for school lunches. Now for the treats! I wish you could see the look of surprise on your childs face(s) when he/she opens up their lunch kits. Although you don’t need to wait to make these delicious treats!

Mint Chocolate Truffle Larabar Bites. She had me at mint chocolate. *drooling*. Photo credit goes to Melanie from A Virtual Vegan.

Rainbow popcorn. Seriously, how fun is this? Photo credit goes to Sarah from Fried Dandelions.

Protein Donuts. I don’t know about your kids, but mine love it when I surprise them with donuts. Photo credit goes to Olivia from Lettuce Liv.

Peanut Butter cups. I’ve made this a few different ways. Huge hit with the kids.

Tess Challis wrote A Dozen Healthy (and Easy) Snacks Your Kids Won’t Hate.  for Vegan Pregnancy and Parenting. After your finished reading the article, browse the website. It has everything you wanted or needed to know about raising vegan kids.

I hope you found this round up useful. What are your go to school lunches?



Juice + Nourish 100 Refreshing Juices and Smoothies to Promote Health, Energy, and Beauty Book Review


Juice + Nourish is written by Rosemary Ferguson.


After a very stressful week, I’m turning to this book to gain energy and nourish myself. I was kind of on a junk food bender, so it’s really nice to touch base with my roots. Mary takes about chronic conditions such as inflammation, IBS, bad skin can all be signs of that a digestive system can be in trouble. Juices can be tailored to help heal the gut.

Juices VS Smoothies; Some say that juices and smoothies are high in sugar, but Rosemary uses a lot of fruits and veggies that balance the blood sugar and help any insulin intolerance issues. When you juice, you are removing insoluble fibre, what you are keeping is the soluble fibre. Soluble fibre slows down any sugars that may be absorbed and therefore avoids a sugar spike.

She has photographs for almost every recipe. The only thing I would’ve liked to see the page number they are on, instead of the recipe number, but it’s a minor detail and the recipes are easy enough to find.

There’s 7 chapters in this hard covered book.

Chapter 1: Detox and Heal which deals with Rehydration Recovery, Liver juices, and Gut Health.

Chapter 2: Rest and De-Stress which deals with Stress Relivers, mood boosters and Sleep aids.

Chapter 3: Energize which deals with Energy Boosters, Blood sugar balancing and Heart Health.

Chapter 4: Protect and Strenthen which deals with immunity Boosters, Cold & Cough Soothers, Anti- Inflammatories.

Chapter 5: Calm and Balance which deals with Hormone Balancing for Women, Hormone Balancing for Men

Chapter 6: Care and Preserve which deals with Anti-Aging, Healthy Skin & Hair, Weight Loss Aids and Work Out Recovery.

Chapter 7 is all about the Detox Plans.

I’m excited to share a recipe with you. It’s in the Energize section. Normally, I don’t like beets in my juice as they tend to be earthy, but with the pineapple mixed in it’s a real nice treat.

Crystal Clear

Rosemary is well known for helping your memory and concentration. The sage will help balance your hormones, especially if you are at the start of menopause, as it can really help with hot flashes. The combination of these herbs will help the brain fog clear, and leave you feeling like you can take on the world!


  • ¼ pineapple, rind removed
  • 2 beets
  • 2 stalks of celery
  • 6 radishes
  • 1 tsp rosemary leaves
  • 1 tsp thyme leaves
  • 6 sage leaves

Pass all the ingredients through the juicer, wrapping the rosemary and thyme into the sage leaves, otherwise they will get lost in the juicer.


Credit line: Recipe from  Juice + Nourish: 100 Refreshing Juices and Smoothies to Promote Health, Energy, and Beauty © Rosemary Ferguson, 2015. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Sorry- there’s no photo, a sip turned into gulping down the juice. 

Queso Burger Fries

Fries loaded with Queso and burger crumbles and it’s 100% vegan! Yes I did and I have no regrets! This recipe can be made using your stove, you would need to modify the recipes. 

For the Queso you’ll need to visit Kathy Hester’s blog Healthy Slow Cooking. If you don’t have a instant pot, boil the nuts and carrots for about 5 mins, add cauliflower and cook for about 5 more mins. You want them on the softer but not mushy side. Note* I have not tried this method so I’m guess here. As you know the bigger the pieces the longer it takes to cook. 

Serves 2 

For the fries:

4-5 potatoes, peeled and cut into wedges. 

Salt and pepper to taste

1 tsp garlic powder 

1/2 tsp ancho powder or any chili powder you like. 

1 tablespoon of oil or omit for oil free cooking. 

Toss the wedges with the oil and seasonings. Place in air fryer, cook at 180 for 15 mins, flip and cook for 10 more mins. 

For oven method, pre-heat oven to 350 and cook for 40-45 mins. 

For the beef crumbles:

1 cup of Beyond Meat Fiesta Crumbles

1 tsp garlic powder

1/2 tsp ancho powder or any chili powder you like. 

1 tsp oil or omit for oil free cooking. 

Toss the crumbles with the oil and seasoning right in your frying pan. 

Cook on medium heat until heated through about 5-8 mins (I didn’t time it). 

Grab a big plate- place fries on it, then put on your Queso, add your crumbles and top with green onion, diced tomatoes, diced  jalapeño. Anything you like or just omit the additional toppings as I did because I couldn’t wait to eat it 😀 

Let me know what you think. I hope you like it!

Vegan Mock Taco Bell Crunch Wrap

The challenge? Make and post a vegan Taco Bell crunch wrap for vegan snack down. This was one fun challenge. I only had the small flour tortillas- BUT next time I will buy both the large and small ones. This is so easy to make. Of course you can double or triple this recipe.

Makes 1 Lg or 2 small crunch wrap(s).

1/4 of an onion diced

2-3 minced garlic cloves

1/4- 1/2 cup  Beyond Meat feisty crumbles

1/2 tsp basil

1/4 chili powder

A pinch red chili flakes, optional

A few Que Pasa chips

3 tablespoons (or more) leftover rice

2 large, or 4 small flour tortillas

Shredded Lettuce

Diced Tomatoes

Cheese sauce

Daiya Homestyle Ranch


1. Heat oil/water or veggie broth in the pan. Add onions. Sauté until soft.  Toss in the garlic, stir cook for about 20 seconds before adding the feisty crumbles and rice. Cook until heated through.

2. Take the large wrap place the filling in it.

3. Place the chips on top of the cooked mixture to cover it up. Kinda flatten them. But make sure to leave big pieces.

4. Take your shredded lettuce, and diced tomatoes place on top of chips. Drizzle tons of cheese sauce on it.

5. Take the small wrap (or cut a large one to make it smaller. Place on top of the cheese mixture.

6. Take the edges of the larger wrap and fold it over the smaller one to all the yummy goodness is covered. Place seam side down in the heated pan pan. (I just used the same one I cooked the mixture in).

7. On medium to medium low heat, cook each side for about 4 mins until you get a nice golden brown colour.

8. Enjoy it with some daiya ranch and/or more cheese sauce.

I can not put the cheese sauce recipe on my site as it’s in Jl’s new book: The Vegan Airfyer, however,Julie and Kittee had permission to post the cheesy fries recipe (They are hosting a giveaway for the book which closes Wed July 26 2017).  Make sure to prepare the fries as well for a complete meal (I didn’t have potatoes so I missed out. But Jl spices the fries the same way I usually season mine- so I know they’re good!

For another review and a chance to win The Vegan Airfryer, check out Mary Ellen’s blog V Nutrition. (Her contest closes Sat July 22 I think it is).

Amy from Veggies Save The Day tweeted about this magical dish that immediately had me drooling and knew this is the sauce I needed to make for my crunch wrap. It would be good over broccoli, or nacho’s well- everything!!

Try this recipe and let me know what you think of it. Just don’t blame me for the crunch wrap addiction 😀 Make sure to bookmark this page for those 3 am cravings and Taco Bell isn’t open. Is Taco Bell open at 3 am? Let’s just say no. Besides with this easy recipe you know that there will be no mistakes or cross-contamination so there’s no reason to leave the comfort of your home.


Beat The Heat With These Cool Summer Eats

  1. Chia Spiced Chia Pudding. Dessert for breakfast? Yes please!! Photo credit goes to Becky from Glue and Glitter.


2. Raw spiralized thai salad. Photo credit goes to Rebecca from  Strength and Sunshine.



3. Lazy falafel. This recipe knows me so well. I love easy recipes. Photo credit goes to Rhian from Rhian’s Recipes.

lazy falafel

4. Easy vegan lentil salad. Healthy and can be done in 10 mins or less? Love it!! Photo credit goes to Mary Ellen from V Nutrition.


5. Hemp seed oatmeal NO BAKE cookies. Oh yessss she did!! Photo credit goes to Karissa from Karissa’s Vegan Kitchen.


6.  Soba cold japanese buckwheat noodles. There’s something I love about Soba, they are great in almost everything! Photo credit goes to Kate from The Artful Appetite.


7. Ginger berry smoothie bowl. She had me at bowl *drool*. Photo credit belong to Mallory Maddox.


8. Maple tofu skewers. I’m in…. love maple and tofu and grilling. I don’t have a BBQ, but I would use my air fryer, or over a camp fire. Photo credit goes to Choclette  Tin And Thyme.


9.Mango tofu summer rolls. If summer had a taste, I’m pretty sure this is what it would taste like. Photo credit goes to Amy from Veggies Save The Day.


10. Chickpea with garlic vinaigrette salad. My kind of salad… no lettuce 😀 Plus chickpeas and garlic? Yummy. Photo credit goes to Monica from The Hidden Veggies.


11. Peach jalapeno salsa. This is a creative way of using all the fresh juicy peaches this summer. Photo credit goes to Oliva from Lettuce Liv.


12. Balsamic bean salad. Now this would be great to take on a potluck picnic! Photo credit goes to Sarah from Fried Dandelions.


13. Tomato chickpea salad with cilantro and lime. This looks so fresh! Photo credit goes to Mel from A Virtual Vegan.


14. No bake apricot turmeric lemon energy bars. These would be perfect to take to the lake or the pool! Also this passes as lunch to me 🙂 Photo credit goes to Sarah from Vegan Chickpea.


15. Cucumber salad with sesame soy dressing. 3 ingredients!!! Just 3! Photo credit goes to Elizabeth from The Lazy Broccoli.


16.  Loaded veggie chopped kale salad. This looks fresh! Photo credit goes to Jen from Veggie Inspired.


17. Raw vegan bowl. It’s hard to resist a good bowl. So pretty. Photo credit goes to Yeukai from A Dash Of Lemon.

raw salad

18. Spiralized beet salad. I always forget about golden beets, I always think red. So pretty. Photo credit belongs to Rebecca from Strength and Sunshine.


19. Simple Gazpacho. I don’t think I’ve ever tried gazpacho before, but what a great way to enjoy a nourishing soup on a hot summer day. Photo credit goes to Mary Ellen from V Nutrition and Wellness. 


20. Turmeric chickpea salad sandwhich. There’s something just really satisfying about a chickpea salad sandwich. Photo credit go to Karissa from Karissa’s Vegan Kitchen.


21. Raw strawberry mango avocado tacos. She had me at taco’s. Have you ever tried The Taco Cleanse? Seriously great book! Photo credit goes to Amy from Veggies Save The Day.

22. Vegan tuna salad tuna melt. Oh doesn’t that look like a gooey mess that you should make right away? Looks good! Photo credit belongs to Monica from The Hidden Veggies.

23.White Bean Salad. This is so easy to whip up. Photo credit goes to Jennifer from Veggie Inspired.

24. Raw carrot brazil nut soup. Looks very creamy! Photo credit goes to Sarah from Vegan Chickpea.

25. Thai Pad. Who doesn’t love a good Thai pad? Photo credit goes to Ania from Lazy Cat Kitchen.

26. Loaded veggie wrap. I love wraps. I could eat them for months. Photo credit goes to Brandie from well… here 😀 

That is all for now. What’s your favourite cool summer eats?