Breakfast · Dessert · Snack

Brownie Batter Overnight Oats

It is Monday… but I hope everyone had a fun weekend & are ready to take on the week. The featured image above are all the recipes that I will be posting this week!

img_2168Did anyone do any food prep yesterday? I made a big batch of these Brownie Batter Overnight Oats for snacks & a big pot of Peach Cauliflower Oatmeal for breakfast this week. I also re-stocked my fridge with veggies to cook up for dinners.

I think you will enjoy these overnight oats as they are easy to make, chocolaty, creamy & protein & fiber filled.

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I’ve eaten these for breakfast, a snack, dessert & even a big portion for dinner alongside some steamed veggies. So there really is no bad time to eat them 🙂

I’m excited to share this recipe with you!

Brownie Batter Overnight Oats

  • Time: 10 mins to make & at least 2 hours to set
  • Difficulty: easy
  • Print

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Ingredients

  • 1 c rolled oats
  • 1 c unsweetened plant-based milk of choice
  • 1/2 c plain greek or non-dairy yogurt
  • 2 T unsweetened cocoa powder
  • 1 scoop plant-based chocolate protein powder (I like Orgain)
  • 1/2 tsp vanilla extract
  • Pinch of Himalayan salt
  • 1 ripe banana*, mashed
  • Cacao nibs (optional)

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*The banana adds not only taste, nutrients & creaminess but provides a natural sweetness instead of using other sugars or unnatural sweeteners.

Directions

  1. Add all ingredients to a medium sized bowl.
  2. Mix together until well combined.
  3. Cover with cling wrap & refrigerate for at least 2 hours, preferably overnight. The time allows for liquid to absorb & flavors to soak in.
  4. In the morning*, unwrap, garnish with desired toppings, serve chilled & indulge! – I like these chocolaty oats sprinkled with cacao nibs.

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*You can also transfer the batter to individual jars, cover & refrigerate for some yummy & healthy food-prep. Serve chilled. Enjoy!

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What recipe do you want to try this week?!

 

Lunch / Dinner

Vegan Mac & Cheese

Happy Friday!!! I hope to inspire you to cook or bake some healthy & yummy food this weekend 🙂

You won’t go wrong with this vegan Mac & Cheese that is 100% guilt free as it is entirely made of plants.

I used Banza noodles that are made from chickpeas. They have more fiber & protein than regular noodles. Don’t hesitate to buy these, I promise that they taste great!

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I am excited to share this recipe with you as this is my absolute favorite vegan cheese sauce. I have made multiple pots & crock-pots worth of sauces to get this one right. It is healthy & delicious. What more do you need?

This sauce is great not only for Mac & Cheese, but to top on any veggies.

I used the sauce to make this easy dinner composed of cooked spiralized zucchini & mushrooms…

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as well as this veggie loaded Buddha Bowl for lunch containing roasted spiralized golden beets, corn, peppers & asparagus & steamed cauliflower rice & zucchini, topped with tomato & dried cranberries.

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K, let’s get to recipe!

Vegan Mac & Cheese

  • Servings: 4
  • Time: 4 hr 30mins
  • Difficulty: easy
  • Print

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Ingredients

  • 1 c cubed butternut squash
  • 1/2 c cauliflower florets
  • 1/2 c chopped carrots
  • 1/4 c diced red onion
  • Vegetable broth
  • 1/4 c Nutritional Yeast/ Nooch
  • Chickpea noodles (or any spiralized veggie of choice like zoodles)
  • Fresh ground pepper (or other favorite Mac N Cheese seasoning)

Directions

  1. Add the squash, cauliflower, carrots & onion to a crock-pot.
  2. Add just enough vegetable broth to cover the bottom of the pot.
  3. Stir & cook on low for 4 hrs.
  4. Once cooked add the entire pot to a blender.
  5. Blend until smooth.
  6. Add in the nutritional yeast & blend until combined.
  7. Cook chickpea noodles according to direction.
  8. Stir in sauce.
  9. Transfer to a bowl & allow to cool slightly.
  10. Top with desired seasonings & serve.
  11. Store any extra sauce in a closed container/jar in the fridge. Enjoy!

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And here is a picture of my dog that I find funny to hopefully put a smile on your face today 🙂

 

 

 

 

Lunch / Dinner

Spicy Cucumber Noodle Bowl (containing 2 minute, creamy cheese sauce)

If you don’t use Nutritional Yeast/ Nooch, you have to start!

Not only does this superfood give your food a cheesy taste. It is also loaded with vitamins, contains protein & is low in calories.

I add nooch to soups & sauces as well as sprinkle it directly on cooked veggies & popcorn. You can buy it in bulk containers at stores like Whole Foods. You can also buy it on Amazon. I usually buy Bragg’s.

Okay so this post contains a simple, 2 minute Vegan BEAN Cheese Sauce. Tomorrow I will post a VEGGIE Cheese Sauce that will feature a pretty killer Vegan Mac n Cheese recipe.

Read til the bottom of the post as I will share the flatbread I made with my leftover sauce as well!

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Spicy Cucumber Noodle Bowl (containing 2 minute, creamy cheese sauce)

  • Servings: 1-2
  • Time: 20 mins
  • Difficulty: easy
  • Print

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Ingredients

Creamy Cheese Sauce :img_2071
  • 1 can white beans (drained & rinsed)
  • 1/4 c Nutritional Yeast/ Nooch
  • 1/2 tsp garlic powder
  • 1/4 c unsweetened plant-based milk of choice
Roasted Veggies:

(Feel free to use any other veggies you have on hand)

  • Handful of broccoli
  • Handful of cauliflower florets
  • 1/2 a Japanese eggplant, thinly sliced
  • Organic white wine vinegar
Bowl Base:

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  • 1/2 a large spicy cucumber, spiralized
  • 1/4-1/3 c Italian Seitan
  • 2 leaves of rainbow chard, chopped
  • Crushed red pepper

Directions

Roasted Veggies:
  1. Preheat the oven to 400F.
  2. Add the broccoli, caulifower & eggplant to a small pan.
  3. Pour a small amount of the organic white wine vinegar on top of veggies (about 2-3 T) & stir to ensure all veggies are covered.
  4. Bake for 15 minutes.
Creamy Cheese Sauce:
  1. Add all cheese sauce ingredients to a blender.
  2. Blend until smooth.
Bowl Base:img_2052
  1. Add spiralized cucumber, Italian seitan & chard to a pan.
  2. Cook on medium heat for about 5 minutes. Stir in desired amount of cheese sauce, cover & cook for another 5 minutes.

Bowl:

  1. Transfer the spiralized cucumber mixture to a bowl.
  2. Top with roasted veggies.
  3. Sprinkle with desired amount of crushed red pepper.
  4. Store leftover cheese sauce in a closed container/jar in the fridge. Enjoy!

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Look at my dog patiently waiting for some veggie leftovers 🙂

 

LEFTOVERS :)))))

Here is a super simple, quick, easy, healthy & yummy dinner to make with your leftover cheese sauce.

I love Flatout flatbreads. Most of their flats have a good amount of fiberprotein. They are great topped with vegan pizza ingredients, hummus & veggies, etc & then grilled or baked.

For this recipe I used their multi-grain Flatout. I also like their protein flat as well.

Veggie Flatbread

  • Servings: 1
  • Time: 10 mins
  • Difficulty: easy
  • Print

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Ingredients

  • One Flatout Flatbread
  • Your leftover vegan creamy cheese sauce
  • Veggies of Choice. I used: Kale, spinach, cauliflower florets, peppers, tomato & italian seitan.

Directions

  1. Preheat oven to 375F.
  2. Spread with cheese sauce & top with veggies.
  3. Bake for about 6 minutes or until crispy. I added a bit of cilantro & sprinkled my flat with more nooch before eating. Enjoy!

*Can saute veggies prior to baking as well.

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Breakfast · Snack

Cardamom Fig Smoothie & Fig Apricot Muffins

Oh yes, more figs! For fig nutrition facts & more fig recipes see my previous post. You can follow my blog to receive notifications when new recipes are posted as well as my Instagram: @thekellydiet.

So this post contains TWO fig recipes because I ate them together for breakfast & highly recommend you do the same.img_2039

I have made these muffins multiple times before using chopped dates instead of fresh figs. They are truly some of my favorite muffins. They are quick & easy to make as well as sweet & healthy. The sweetness come from raw honey.

The Raw Honey v. Agave Debate

Image result for honeyI support a mostly plant-based diet. Things that I still use that are not vegan are plain greek yogurt & organic raw honey.

agave nectar isn’t all that it’s cracked up to be: It has a low-glycemic index because it’s largely made of fructose, the single most damaging form of sugar. It has the highest fructose content of any commercial sweetener on the market.

Raw honey has less fructose than most agave & is the only natural sweetener with other health benefits, which include anti-microbial, heart-healthy & anti-inflammatory effects.

Raw honey is a natural, unprocessed food (No added preservatives, colorings, or flavorings). Just the hard work of thousands of honeybees.

My suggestion to people concerned about harming bees is to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Getting back to the recipes, this smoothie is 100% vegan & simply delicious. Image result for yum

Let’s get baking!

Fig Apricot Muffins

  • Servings: 7 muffins
  • Time: 25 mins
  • Difficulty: easy
  • Print

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Ingredients

Dry Ingredients:
  • 1 c old fashioned or rolled oats
  • 3/4 c oat flour (Add oats to a blender & blend until reaching a flour consistency)
  • 2 tsp baking powder
  • 1 tsp baking soda
Wet Ingredients:
  • 1/3 c organic raw honey* or agave
  • 1/2 c unsweetened apple sauce
  • 1 tsp vanilla extract

*Agave nectar has a low-glycemic index b/c it’s largely made of fructose, the single most damaging form of sugar. Opt instead to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Fold ins:
  • 3 dried apricots, sliced & diced
  • 1 large fresh fig, sliced & diced
Top:
  • 1 fresh fig, sliced

Directions

  1. Preheat oven to 350F.
  2. Spray 7 muffin tins with non-stick cooking spray.
  3. In a large bowl add & whisk all dry ingredients.
  4. In a separate small bowl add & whisk all wet ingredients.
  5. Pour wet into dry & mix until just combined.
  6. Fold in the diced apricots and figs.
  7. Divide batter among the 7 muffin tins.
  8. Top with extra fig slices & press slightly into the batter.
  9. Bake for 12 minutes. Enjoy!

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Cardamom Fig Smoothie

  • Servings: 1
  • Time: 5 mins
  • Difficulty: easy
  • Print

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Ingredients

  • 1/2 a frozen banana, sliced
  • 3 fresh figs, stem-removed
  • 1 c unsweetened cashew milk (or other plant-based milk of choice)
  • 3/4 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp cardamom

Directions

  • Add all ingredients to a blender.
  • Blend until smooth. Enjoy!

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My dog patiently waiting for muffin scraps & getting to link my smoothie cup clean 🙂

Who will you share your muffins with?!

 

 

Breakfast · Dessert

Savory Fig flatbread

FIGS!!!

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I loveee fresh figs. They have a mildly sweet taste with a subtle hint of berry. You can’t go wrong eating a fresh fig solely on it’s own. The sad part is I can only find them in select stores a few times during the summer. They first usually appear in northeast produce markets in late June with a season that lasts through early fall.

This weekend I went to the Farmers Market to very sadly find out it was closed due to another event. To cheer myself up I drove to the produce market hoping they would have either persimmons, kumquats or fresh figs. And as you can see, figs they had!

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This recipe is yet again my favorite – Yummy enough for dessert yet healthy enough for breakfast.

The base is a zucchini breakfast cookie, topped with PB2, fresh figs, strawberry, banana & fresh basil.

Savory Fig Flatbread

  • Servings: 1-2
  • Time: 30 minutes
  • Difficulty: easy
  • Print

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Ingredients

Breakfast Cookie Base:img_2001

  • 1 T ground flax
  • 3 T water
  • 1/2 c oats
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp vanilla extract
  • 1/4 tsp baking soda
  • Pinch of pink himalayan salt
  • 1/4 c shredded zucchini
  • 1.5 T unsweetened apple sauce

Topping Ideas:

  • PB2, prepared (or any other nut butter of choice)
  • 1 fresh fig, sliced
  • 2 small strawberries, sliced
  • 1/2 a banana, sliced
  • A few pieces of fresh basil

Directions

  1. Preheat oven to 350F.img_2002
  2. In a small bowl mix the ground flax with the water to prepare a flax egg & set aside for at least 5 minutes to set.
  3. Add the dry cookie base ingredients to a medium size bowl & mix with a fork.
  4. Add the apple sauce, zucchini & flax egg to the bowl & mix again until well combined.
  5. Pour mixture onto a baking sheet lined with parchment paper.
  6. Use a spoon to form & smooth batter into a large circle.
  7. Bake for 20 minutes.
  8. Allow to cool & then top with desired toppings. Enjoy!

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I ate mine for lunch along with a medium sized bowl of sauteed veggies & Italian seitan sprinkled with nutritional yeast. What topping will you add to your flatbread?!

 

Uncategorized

Why are people still counting calories?

STOP COUNTING & WORRYING ABOUT CALORIES! EAT AS MUCH PLANTS AS YOU WANT 🙂

There is no recipe in this post, I just wanted to share a quick thought on something that crossed my mind during lunch today.

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I am so fortunate to work for a company that provides a free cafeteria for lunch that is filled with veggies.

While eating today I noticed just how much more packed my tray was (see image above) than anyone else’s around me.

I eat a lot! This is coming from someone that weighs just over 100 lbs (not saying that should be a goal at all, just putting in perspective the amount of food I eat & how much I weigh).

When I say I eat a lot, I mean both the number of times I eat during the day & the quantity. I eat breakfast, lunch, a snack, dinner & another snack.

I know programs like weight-watchers work for people but the idea behind it seems silly to me. I don’t want a bite of a dessert, I don’t want to count points or calories. I want to eat, eat a lot & not think about it.

How do I do this? Simple, 

& they are delicious 🙂

The healthiest populations in the world are plant based!!!

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Lunch / Dinner

Spaghetti Squash Pizza Casserole

Hi everyone! I hope you all had a fun, relaxing & veggie filled weekend. The featured image above is all the recipes that will be posted this week!

img_1988We had an apartment full of pups on Saturday. No complaints as my dog was pumped to have some friends over. If anyone wants to train a dog & give it to me so that my dog can have a sibling, please feel free 🙂

Alright, Spaghetti Squash Pizza Casserole… slightly confusing name but pretty on point. This recipe is 100% vegan, made entirely of veggies, delicious & filling.

I call it a casserole b/c the spaghetti squash base in not crispy like pizza but thick & soft like a casserole. This is then cooked, stacked with plant-based pizza options, & cooked again. The absolute best thing about this pizza is that you could eat the entire pan & only feel healthy about it 🙂

So let’s get to the recipe so you all can have a bowl full of pizza inspired veggies tonight.

Spaghetti Squash Pizza Casserole

  • Servings: 1-4
  • Time: 1 hr 30 minutes
  • Difficulty: medium
  • Print

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Ingredients

Spaghetti Squash base/crust:

  • 2 T ground flax
  • 6 T water
  • 1 spaghetti squash
  • 1 T Nutritional Yeast / Nooch

Plant-based Pizza Topping Ideas:

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  • Organic Pizza Sauce
  • Sliced zucchini
  • Thinly sliced beets
  • Peppers
  • Mushrooms
  • Spiralized Sweet Potato
  • Smokey maple bacon tempeh
  • More nutritional yeast
  • Crushed red pepper
  • Fresh basil

Directions

  1. Preheat oven to 400 degrees.
  2. Line a baking sheet with parchment paper.
  3. Cut 1 spaghetti squash in half, de-seed & cook face down on the parchment paper for 45 minutes.
  4. Prepare flax eggs by mixing the ground flax & water in a small bowl. Set aside for 5 minutes to set.
  5. Once squash is cooked allow to cool slightly & then use a fork to scrape out the insides. (Can prepare spaghetti squash, cover & refrigerate up to a week before to save time). img_1904
  6. Add all base/crust ingredients to a bowl & mix with a fork until just combined.
  7. Pour half or all of the spaghetti squash (depending on how thick you want your base) into a 8×8 pan. Flatten with a fork.img_1905
  8. Bake for 10 minutes at 400 degree.
  9. Remove from oven & stack with desired toppings.
  10. Bake for another 25 minutes.
  11. Allow to cool slightly & devour. –No judgement if you grab the entire pan & a fork like I did :) -Enjoy!

*You can also make mini individual pizzas with the same cooking time & instructions.

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What plant-based toppings will you stack your pizza with?!

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