FraserCooks

FraserCooks Cooking up creative & budget friendly meals. Plant based. Recipe is always in the comments.

07/11/2025

MAKE AHEAD EPISODE 3

BUTTERNUT SQUASH MAC N CHEESE

Welcome back to my new series Make Ahead, where I save you time and money while showing you delicious recipes to keep your freezer fully stocked. This is episode 3, my cheesy butternut squash Mac n cheese. Packed with protein and nutrients, this sauce is frozen a super fast dinner. Add the sauce to a pot, reheat and toss with noodles. Kid friendly too and you won’t believe how cheesy it is!

Follow me for more delicious, easy plant based recipes, perfect for meal prep and to help keep you sane all week long!

Ingredients:
1 butternut squash, seeds removed
1 red onion, halved
2 tbsp olive oil
1 tsp salt
1 can white beans
1/2 can coconut milk
2 tbsp nutritional yeast
1 tbsp garlic powder
1 cup vegan cheese
1/2 cup water, to thin out if needed

Cooked macaroni

Method:
1. Preheat your oven to 425F and place the squash and onion on a baking sheet, drizzle with olive oil and salt, bake until the squash is very tender. This should take 30-40 minutes depending on the size of the squash.
2. Place the cooked squash and onion in a blender, add the white beans, coconut milk, nutritional yeast, garlic powder, and vegan cheese. Blend until very smooth. Taste and adjust seasoning, if it’s too thick you can either add 1/2 cup of water or the rest of that can of coconut milk. Blend and taste.
3. Cook up some pasta according to the package directions and add enough sauce to coat the pasta. Dig in, or freeze the rest like I did in 1/2 cup quantities to reheat whenever you need an easy meal!

05/11/2025

Are you looking for a soup that will cure your seasonal depression ? This bowl of goodness will do that and so much more!

Welcome back to Mmm Soup, Episode 18 is my Italian Wedding Soup! This soup is easy to make, and only takes a handful of ingredients and you’ll have a comforting lunch or dinner in no time!

Make sure you’re following for more delicious and comforting soups, all winter long!

Ingredients:

Vegan Meatballs:
1 package of beyond meat crumble
1/2 cup parsley
1/2 cup panko bread crumbs
1 tsp each salt, oregano, thyme, garlic powder, chilli flakes
1./2 red onion, diced small

1/2 cup white wine
1/2 onion, diced small
1 carrot, peeled and diced small
1 cup orzo pasta
The rest of your parsley bunch
1 lemon, juiced
4 cups veg broth
1 tbsp miso paste

Method:
1. In a bowl, combine the meatball ingredients and roll into small bite size balls.
2. In a large dutch oven, add 2 tbsp of oil and sear the meatballs over medium heat, until golden on both sides. This should take 5 minutes. Remove the meatballs and set aside.
3. In the same pot, add the white wine to deglaze the stuck on bits. Let the wine cook down and add the carrots and onions. Add a pinch of salt and cook for 5 minutes.
4. Add the orzo, veg broth, and miso paste. Bring to a boil and lower to a simmer until the orzo is fully cooked. This should take 6-8 minutes.
5. Once cooked, add the parsley and lemon juice.
6. Top with more parsley, vegan parm and lemon juice. Dig in!

31/10/2025

I actually love being a dad, and I wouldn’t trade it for the world! Rory’s first fall is well underway, and it’s so cute seeing him in his cute outfits! Happy Halloween to all who celebrate!!!

31/10/2025

A trip full of memories! I would say the biggest takeaway from our trip was that we are truly so thankful for our little life. I love our boy so much and doing anything with my family is my favourite thing ever!

Traveling can have it’s challenges, but as I try and show here, I like to really rip the band aid off and give it a go! Thanks to for making the stay in Halifax relaxing and an easy spot for a family to stay. Chocolate lake is close to downtown with a beautiful view. What more could you ask for!

Today included a bite at we had the breakfast sandwich, drip coffee and a donut. I high recommend the for kids of all ages, they are constantly switching up things so it can easily be worth it to go back! Even though Rory was only 6 months, he really enjoyed it. It’s super interactive for all ages! We ended the day my finally checking out my friend Laurens restaurant They just opened right after we moved away, which was so sad for me. They make everything I could ever dream of and the food was fabulous!

Thanks so much Best Western for a great stay! We will be back!

30/10/2025

Make Ahead Episode 2

MISO RAMEN SOUP BASE

Welcome back to Make Ahead, where I save you time and money while showing you delicious recipes to keep your freezer fully stocked. Episode 2 is my miso ramen soup base. It’s deeply flavourful from the mushrooms, miso paste and maple syrup combo. Reheat in a pot and top off with veg stock for a quick, homemade ramen broth that will level up your instant ramen.

Follow me for more delicious, easy plant based recipes, perfect for meal prep and to help keep you sane all week long!

Ingredients:
1/4 cup vegetable oil
2 cups mushrooms, sliced, I used shiitake mushrooms
1 ½ cup miso paste
½ cup maple syrup
2-3 cups veg stock

Method:
1. In a large pot, add the veg oil and mushrooms, cook until golden. Around 5 minutes over medium heat. Stirring to prevent browning. Add the miso, maple syrup and veg stock.
2. Bring to a boil and break up the miso with a wooden spoon. Let cool and place in your freezer cubes. Freeze for whenever you want to upgrade your instant ramen.
3. Once I was ready to dig in, I reheated a cube, then added more veg stock, roughly 1 cup per serving, then cooked some noodles and built my bowl with my hoisin TVP ‘beef’, green onions, cilantro and chilli oil. Let me know if you want the recipe for the hoisin TVP beef, it’s delicious!

26/10/2025

MAKE AHEAD EPISODE 1 ❤️‍🔥

SAVOURY CHICKPEA CURRY

Welcome to my new series Make Ahead, where I save you time and money while showing you delicious recipes to keep your freezer fully stocked. This is episode 1, savoury chickpea curry. Pumped full of protein from chickpeas, and made creamy with coconut milk and vegan yogurt.

Follow me for more delicious, easy plant based recipes, perfect for meal prep and to help keep you sane all week long!

Ingredients:
2 tbsp olive oil
1 onion, diced
1 inch piece of ginger, peeled
6 garlic cloves, peeled
2 green chilli’s, left whole
2 tbsp mustard seeds
2 tbsp curry powder
1 tbsp turmeric
1 tbsp salt
1 tbsp garam masala
3 cans whole tomatoes
3 cans chickpeas, drained and rinsed
1 can coconut milk
1/2 container of plain vegan yogurt
2 tbsp rice wine vinegar

Method:
1. In a small pan, add 1 tbsp olive oil and add the onions, ginger, garlic, and chilli, then cook over high heat until slightly charred, add mustard seeds, cook for another minute. Remove and set aside.
2. In a larger pot, add 1 tbsp of olive oil, add the curry powder, turmeric, salt and garam masala. Toast for a minute. Add the tomatoes, coconut milk and yogurt. Blend in a blender or with a hand blender until smooth.
3. Add the chickpeas and stir to combine. Bring the curry to a boil over high and lower the heat and simmer for 15 minutes.
4. Add the vinegar and taste. Adjust the seasoning with another pinch of salt.
5. Serve right away with rice, or pour into portioned freezable containers and reheat in a microwave or a small pot whenever you want a quick and easy meal!

24/10/2025

what if…

I make some friends, what if I actually enjoy myself? What if I don’t want to leave? This trip was short and sweet, leaving me happy, motivated and a memory of a positive social outing, one I can go back to when I’m feeling that social anxiety creep back in.

Did you know I’m a triplet? And an identical twin? I know, it’s rare. Almost as rare as then having a brother 2 years younger than you. We, the triplets, were all held back a year, so we were only a grade above our other brother. Basically quadruplets at this point. My point is I’ve always had build in friends around me. Doing things alone is hard, but stacking positive memories on top of themselves to pull from when you feel anxious is what life is all about for me!

Anyways, I hope that helps someone today!

P.S. I’ve noticed my engagement in my videos has really dropped off. If you feel like you haven’t been seeing my content lately (this entire year) head to my profile, I have 1000s of recipes, lifestyle and dad content for your viewing pleasure.

Shoutout to for the good times 💕

A trip full of memories! I would say the biggest takeaway from our trip was that we are truly so thankful for our little...
20/10/2025

A trip full of memories! I would say the biggest takeaway from our trip was that we are truly so thankful for our little life. I love our boy so much and doing anything with my family is my favourite thing ever!

Traveling can have it’s challenges, but as I try and show here, I like to really rip the band aid off and give it a go! Thanks to for making the stay in Halifax relaxing and an easy spot for a family to stay. Not only family friendly this location is also dog friendly which is ideal for us. Chocolate lake is close to downtown with a beautiful view. What more could you ask for!

Other than that, the trip was a 10/10. I highly recommend exploring Canada with your family as this country has so much to offer!

Halifax highlights with two 6/7 month olds, four adults and 1 dog











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