FraserCooks (2026)

01/10/2026

Chicken (tofu) Katsu Recipe 👇

This chicken katsu comes from tofu, not chicken. This recipe is super simple and it comes together in under 20 minutes, and, as a professional chef for over a decade, this is the best version of chicken katsu I’ve ever had.

Follow Fraser Fitzgerald | Plant-Based Chef if you want to eat simple and delicious high protein plant based meals!

Ingredients:
1 package of tofu skin (bean curd)
1 cup non dairy milk
1/2 cup flour
1 cup panko bread crumbs
1 cup vegetable oil for frying
Flakey salt

Katsu Sauce:
1/2 cup ketchup
2 tbsp soy sauce
1 tbsp maple syrup
1 tbsp rice w**e vinegar
1 tsp miso paste
1 tsp garlic powder

Serve with rice, thinly shaved cabbage and green onions

Method:
1. In three separate bowls, add oat milk, flour and panko bread crumbs. Preheat your veg oil until hot (375F), using a high wall heavy pot. Test the oil by dropping a pinch of flour or panko bread crumbs into the oil, if it bubbles right away, it’s ready.
2. Cut the tofu skin into 3-4 evenly sized pieces. Dredge in flour, then oat milk, and then panko. Making sure to pat the tofu skin so the panko sticks really well. Gently place in the oil and cook until golden brown. Flip and cook until golden brown all over. This should take 3-5 minutes per side. Remove and top with salt and aside to cool slightly. Repeat with the rest of the tofu skin.
3. While you’re cooking the tofu skin, make the sauce by combining everything in a small bowl and whisk with a fork. Set aside.
4. Slice up the tofu katsu into thin bite size strips, place on top of rice and serve with thinly sliced cabbage, green onions and drizzle on that katsu sauce. Dig in and enjoy!

This recipe is inspired by my friends .ramen

22/09/2026

You’re gonna want to make these crispy lettuce cups, with crunchy tofu, lightly pickled veg, peanut sauce and a spicy mayo! In my opinion, it’s the perfect recipe, made easier using Zwilling Four Star knives. As a chef for over 10 years, I always tell people the best knife for you is the one that is most comfortable. These knives feel perfect in my hand, as they are perfectly balanced, making prep work effortless and more precise. The blades are forged from a single piece of steel, so it’s extremely sturdy, and flexible. The veg is quickly pickled in lime juice as you crisp up the tofu in a pan with corn starch and oil. Drown it all in a creamy peanut sauce and spicy mayo and dig right in! Celebrate half a century of icons with this special Anniversary edition knife set from Zwilling.

grateful for you, ZWILLING® Canada

Ingredients:
1 brick extra firm tofu, torn into small pieces
2 tbsp olive oil
2 tbsp corn starch
2 tbsp soy sauce
1 tbsp maple syrup
½ head iceberg lettuce
½ cucumber, finely diced
½ large carrot, finely diced
1 lime, juiced
½ peanuts, chopped
½ bunch green onions, sliced

Peanut sauce:
½ cup peanut butter
2 tbsp soy sauce
2 tbsp rice vinegar
¼ cup water, to thin out
1 garlic clove, finely minced

Spicy Mayo:
½ mayo
2 tbsp sriracha
½ lime, juiced
Water to thin if needed

Method:
1. Wash and divide your iceberg lettuce into bite size pieces.  
2. In a bowl, tear your tofu and add oil and corn starch. Heat a large pan over medium heat, add 1 tbsp of oil, Add the tofu and cook until crispy and crunchy, roughly 8 minutes total cooking time. Flipping occasionally. Add 2 tbsp soy sauce and maple syrup once it’s crispy. Toss to coat. Set aside. 
3. In separate bowls, combine the peanut sauce and the spicy mayo ingredients and set aside.  
4. In a small bowl, add the finely diced carrots and cucumber and add the 1 lime juiced.  
5. Roughly chop up the peanuts and green onions.  
6. Serve your lettuce cups with tofu, then pickled veg, both sauces, the peanuts and green onions. Dig in!

20/09/2026

Welcome to Soup Season !

Sweet Potato Black Bean Soup!

Ingredients:
2 tbsp olive oil
1 onion, diced
3 garlic cloves, minced
1 tsp cumin
1 tsp coriander
1 tsp smoked paprika
2 sweet potato, diced
1 can diced tomatoes
1 can black beans, drained and rinsed
Water
1/2 cup cashews

To Garnish
-Cilantro
-Avocado
-Hot Peppers
-Cheese
-Tortilla Chips
-Lime
-Green onions

Method:
1. In a large pot, heat over medium heat. Add the olive oil and warm for a minute. Add the onion, garlic and spices. Cook for 3-5 minutes.
2. Add the sweet potatoes and diced tomatoes and a pinch of salt.
3. Add enough water to cover the sweet potatoes. Bring the a boil over high heat. Once boiling, cover and lower the heat to a low simmer and cook until potatoes are tender and soft. Roughly 20 minutes.
4. Once potatoes are soft, add a few cups of the soup to a blender with the cashews and blend until smooth. Add the smooth soup back into the pot and add the black beans. Mix to combine.
5. Serve up and top with your fav garnish! Dig in!

18/09/2026

Garlicky Caesar Pasta Salad Dressing
LUNCH MEAL PREP

Dressing:
1 can of chickpeas, drained and rinsed
1 head garlic
2 tbsp dijon
2 tbsp nutritional yeast
2 tbsp capers
1/2 lemon, juiced
1 tsp salt
1 tsp black pepper
1 cup water + more if too thick
1 tbsp truffle hot sauce (optional)

Method:
1. Preheat your oven to 425F and cut the garlic head at the top to expose the cloves, place on a piece of tin foil, drizzle with olive oil and a pinch of salt. Wrap tightly and place in the oven for 20 minutes, until super soft and golden. Remove and set aside.
2. In a blender, combine all the dressing ingredients and blend to smooth. Add more water if too thick, you want it to be a smooth, creamy, dressing that coats the back of a spoon.

17/09/2026

Peanut Butter Chocolate Protein Bites 🥜🍫

These energy bites are high protein, delicious and also gluten free. The perfect snack on the road or for a quick work day pick me up. I love Good Protein peanut butter protein powder for this one.

Ingredients
    •    1 cup oats, blended into a powder
    •    1/2 cup pb
    •    2 scoops peanut butter protein powder
(or protein of choice)
    •    1 can chickpeas
    •    1/2 cup maple syrup
    •    1/4 cup chocolate chips

Method
1. Blend oats in a food processor until smooth.
2. Add the rest of your ingredients (except chocolate chips) and blend into a paste consistency
3. Stir in chocolate chips and form into balls.

Store in the fridge for up to a week or the freezer for up to 3 months!

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