Breakfast · Dessert · Snack

Key Lime Nicecream Cake (nut-free)

Remember to check out my Instagram @thekellydiet for more healthy recipes like my last post- ‘Butternut Squash Beetroot Soup.’

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You are going to love this Nicecream Cake. Most vegan no-bake cakes contains cups of nuts. I am all about healthy fats but I don’t need a cake loaded with nuts & seeds.

So, I tried something different. Instead of nuts for the filling I used steamed cauliflower 🙂 Sound gross? It’s blended with fruits & lemon (or lime) juice that masks the cauliflower completely.

For the crust I used Heritage Flakes cereal instead of nuts. It is a high protein & fiber cereal with little sugar & fat.  I was in love with how the taste of this crust turned out.

Think of this nicecream cake as your morning smoothie but way better 🙂

Now let me show you how to go from all these healthy ingredients…

img_5294to a delicious nicecream cake!

Key Lime Nicecream Cake

  • Servings: 2-4
  • Difficulty: easy
  • Print
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Credit: thekellydiet.blog

Ingredients

Crust:
  • 2 c Heritage Flakes cereal
  • 6 medjool dates (pitted & chopped)
  • 1 T pure maple syrup
  • 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 c natural apple sauceimg_5296
Filling:
  • 2 c steamed cauliflower
  • 1 ripe banana
  • 1 avocado
  • 1 c cubed pineapple/mango combo
  • 2 T plant based vanilla protein powder (I used 22 days Nutrition)
  • 1/4 c pure maple syrup
  • 1/4 c lime or lemon juice
  • 1 tsp vanilla
  • 1.4 tsp turmeric
  • 2 T poppy seedsimg_5299

Directions

  1. Spray 1 large or 2 small tart tins with non-stick spray & set aside.
  2. Add all of your crust ingredients to a food processor & process until combined.
  3. Press your crust mixture into the bottom of your tart tins.img_5297
  4. Add all of your filling ingredients, except for the poppy seeds, to your clean food processor. Process until combined. Stir in your poppy seeds.
  5. Pour your filling mixture on top of your crust.img_5302
  6. Add any desired toppings. I used lemon zest, pomegranate seeds & coconut chips.img_5307
  7. Cover with clear wrap & freeze for 4 hrs or overnight.
  8. Thaw the cake for about 15 minutes (depending how thick your cake is & how frozen it is) before serving. Enjoy!

And a very happy early Thanksgiving to you all from me & Batman:)

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Breakfast · Snack

Healthy Grain Bread, No Knead

Before we get onto this awesome No Knead bread, remember to check out my Instagram @thekellydiet for more recipes that are not on my blog.

My latest post was a Butternut Squash Lasagna Stack!

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K now for some insight into this bread.img_5387

I have a 2-day Bread Recipe that I love but it requires a lot work, time, & kneading. This bread turned out very similar & was way less work!

I love this bread because it is made with a mix of 5 healthy grains & flours.

  1. Oats
  2. Flax
  3. Quinoa
  4. Coconut flour
  5. Pea protein

I also love this bread because like I said before it is easy to make.

Top this bread with some almond butter, sunflower seed butter, tahini, mashed avocado, or eat it plain & enjoy some gains 🙂

Healthy Grain Bread, No Knead

  • Servings: 1 loaf, about 10 slices
  • Difficulty: easy
  • Print
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Credit: thekellydiet.blog

Ingredients

  • 3 1/2 c oats
  • 1 T yeast + 1 1/2 c warm water
  • 1/4 c ground flax + 3/4 c water (totals 4 flax eggs)
  • 1/4 c unsweetened apple sauce
  • 1/4 c raw honey or pure maple syrup
  • 1/4 c pea protein
  • 1/2 c coconut flour
  • 1/3 c uncooked quinoa
  • 1/2 tsp pink Himalayan salt
  • 1/4 tsp cinnamon

Directions

  1. Add your yeast & warm water to a large bowl. Mix & let sit for at least 5 minutes.
  2. Add your flax & water to a small bowl. Mix & let sit for at least 5 minutes.
  3. Add your oats to a food processor or blender. Blend until becomes a fine powder, turning into oat flour.
  4. After your yeast water has set, separately add in all the rest of the ingredients, combing every so often.img_5363
  5. Add in your flax egg mixture & mash & mix everything together with your hands to combine. (This dough is wetter than regular dough that you would knead.)img_5364
  6. Transfer your dough to an oiled loaf pan. Cut a slit in the top with a butter knife. Cover with clear wrap & let rise for 1 hr or overnight. (Refrigerate if letting sit overnight.)
  7. Once dough has risen, Bake at 350F for 45 minutes or until sides are golden brown & a knife inserted comes out clean. Enjoy!img_5374

Now sit back, enjoy your healthy grain bread & patiently wait for Thanksgiving break to begin.

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Breakfast

Jalapeno Veggie Fritters

When I first encountered coconut flour, I was obsessed & baked with it all the time.

This year I have been on a Garbanzo Bean Flour kick. (While still using coconut flour of course!)

Why?It is…

  • cheap. A bag of Bob’s Red mill only costs $2.69 & I find it on sale often as well.
  • only made from one ingredient, Garbanzo Beans. Aka, the most clean🙂
  • a great replacement for almost any regular flourwithout having to adjust your liquid ratio.
  • high in fiber & protein.
  • low in sugar.
  • a great egg replacement for vegan cooking. I use this flour to make pancakes, ‘egg’ bakes & more.
  • tastes great.

I cannot recommend this flour more. Next time you are baking or cooking, replace all or some of your regular flour with Garbanzo Bean Flour. Then sit back & enjoy the yummy taste & added nutritional benefit!

So now on to these Jalapeno Veggie Fritters.

They are…

  • easy to make.
  • a protein & vitamin packed healthy breakfast.
  • made with spices that are beneficial to your health.
  • loaded with heat & flavor.
  • delicious.

Jalapeno Veggie Fritter

  • Servings: 3 fritters, serves 1
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/3 c garbanzo bean flour
  • 1/2 c – 2/3 c water (adjust, you want your batter to be like pancake batter).
  • 1/2 tsp cumin
  • 1/4 tsp cayenne
  • 1/8 tsp paprika
  • 1/8 tsp pink Himalayan salt
  • 1/8 tsp turmeric
  • 1 T finely chopped onion
  • 1/4 c shredded zucchini
  • 1/4 c shredded carrot
  • 1/4 c corn
  • Finely chopped jalapeno to taste

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Directions

  1. Heat a medium size pan on low heat with non-stick spray.
  2. Add your flour & spices to a medium size bowl & mix.
  3. Add water & whisk until clumps are gone.
  4. Fold in your veggies. (Feel free to add or omit any veggies you like.)
  5. Pour batter into pan & cook as you would a pancake.
  6. Cook until slightly browned on each side.
  7. Serve with salsa, tahini, whatever you like!

And here was my view while eating my fritters.Image result for laughing emoji

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Breakfast · Dessert · Snack

No bake, Breakfast Tart

6e0bb370-7f1b-46aa-b793-7ab5e0ea70d6Hi everyone! The above picture is some of the food I made this past weekend. All recipes will be posted throughout the next few days. Follow my Instagram @thekellydiet to ensure that you will see all recipes because some shorter/easier recipes I only post there. You won’t want to miss the ‘Vegan Beet Ravioli with a Pumpkin Cheeze Filling.’ 🙂

So, let’s talk about this gorgeous breakfast tart! When you think of a tart I am sure you are thinking of a sweet pastry for dessert. Well my take on a tart is one that is healthy enough for breakfast! I wanted to make something clean, protein packed & nutritious, while still having that sweet taste & aesthetic appeal.

Why to love this breakfast tart. It is..
  • made with only 6 ingredients.
  • you don’t have to bake it.
  • easy to make.
  • pretty.
  • creamy & delicious.
  • healthy.
  • vegan.
  • clean.
  • simple.

The best part of this tart is that it’s a blank canvass! I topped my tart with sliced persimmon, pomegranate seeds, mint, cacao nibs & grated lemon. What do you have on hand? Do you want to make this a savory tart with fruits or a sweet one with chocolate, nut butter or cocowhip? You can play around with the crust as well. Do you want to make it crispier while adding more protein? Blend some almonds in. Do you like it sweeter? Blend some raw coconut flakes in. Make it your own!

No bake, Breakfast Tart

  • Servings: 4-6
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

Crust:
  • 1 c uncooked quinoa
  • 8 medjool dates
Filling:
  • 14oz soft tofu
  • 2 c chopped strawberries
  • 1/4 c pure maple syrup
  • 1/4 c plant-based strawberry protein powder (keep the recipe clean by using 22 Days Nutrition protein powder).
Toppings I used:
  • Sliced persimmon
  • Sliced strawberries
  • Pomegranate seeds
  • Cacao nibs
  • Lemon zest

Directions

  1. Spray a 14X5 tart tin with non-stick cooking spray & set aside.
  2. Cook quinoa according to instructions.
  3. While that is cooking remove the pits from your dates & chop. Then soak them in boiling water for at least 5 minutes.
  4. When quinoa is done & slightly cooled, add it to a food processor. Drain your dates & add it to the processor as well. (Add anything else you want here like nuts, flax or coconut flakes). Process until everything is well combined.
  5. Press mixture into the bottom & side of your tart tin. Refrigerate.
  6. Next add all of your filling ingredients to your clean food processor. Process until combined & pour into your crust. Smooth with a spoon & top with whatever toppings you like!
  7. Cover with clear wrap & refrigerate for at least 4 hours. Enjoy!

And for some more smiles, here is a pic of my dog, Batman, on our lazy Sunday 🙂

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Breakfast · Snack

Crispy Banana Bread

This healthy banana bread has a crispy crust & moist inside that is sure to please!

What makes this banana bread healthy? The main ingredients are oats, coconut flour, coconut oil & honey! These are all great sources of energy that are great before a workout. It is very satisfying as well. I had a few pieces before hot yoga today &, no joke, was still full 5 hrs later!

Coconut oil: 

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  1. Has a high smoke point, which prevents harmful carcinogens
  2. Kills your hunger, so you eat less without even trying
  3. Can increase your E expenditure, helping you burn more fat
  4. Prevents Sickness

Honey:

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  1. Aids in a healthy weight management
  2. Is a natural source of E
  3. Is an antioxidant powerhouse

Crispy Banana Bread

  • Servings: about 9 thick slices
  • Difficulty: easy
  • Print
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Credit: thekellydiet.blog

Ingredients

Dry Ingredients:
  • 1 1/4 c old fashioned oats
  • 1/2 c coconut flour
  • 1/2 tsp cinnamon
  • 1 tsp baking soda
  • Pinch of pink himalayan salt
Wet Ingredients:
  • 1/2 c melted coconut oil
  • 1/3 c raw honey or pure maple syrup
  • 1/4 c unsweetened plant-based milk of choice
  • 1 tsp vanilla extract
  • 3 large ripe bananas

Additional:

  • 1/3 c non-dairy chocolate chips (optional)

Directions

  1. Preheat the oven to 325F. Spray a loaf pan with non-stick cooking spray & set aside.
  2. Add all your dry ingredients to a medium sized bowl & whisk to combine.
  3. Add all your wet ingredients a large bowl & mix until combined.
  4. Pour your dry ingredients into your wet & mix until just combined.
  5. Fold in your choc chips.
  6. Pour your batter into your loaf pan & smooth with a spoon so that it is evenly distributed.
  7. Bake for 55 minutes or until a toothpick comes out clean & your edges & top are golden brown. I like mine best after being refrigerated. Enjoy!

And here is a pic of my driving buddy on the way home to Michigan this week 🙂

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Breakfast · Dessert · Snack

Nutritious Vegan Pumpkin Pie

Shhh, i’ve got a secret…

Do you like pie?

Do you try/want to eat clean?

Do you wish desserts could be low in fat.

Do you want a dessert to be so healthy that you could eat it for breakfast or as a post-workout snack, while still remaining delicious?!?!?!

Well…. here you go 🙂

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Nutritious Vegan Pumpkin Pie

  • Servings: 8
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

CRUST:

  • 1 1/2 c rolled oats (gluten-free if needed)
  • 1/3 c cornmeal
  • 1 tsp baking powder
  • 1 ripe banana
  • 1/4 c unsweetened apple sauce

Filling:

  • 1 15 oz can pumpkin puree
  • 1/2 c pure maple syrup
  • 1 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp nutmeg
  • Pinch of ground cloves
  • Pinch of himalayan salt
  • 2 T coconut flour or cornstarch

Toppings:

  • 1/4 c unsweetened raw shredded coconut flakes (optional)

Directions

  1. Preheat your oven to 350F.
  2. Spray a pie tin with non-stick cooking spray & set aside.
  3. In a blender or food processor add all of your crust ingredients & blend until combined. (Depending on the quality of your blender, you may need to transfer batter to a bowl & knead with your hands to get it fully combined & mixed well).
  4. Using your hands, spread & flatten your crust batter into your pie tin. Once formed to the pan use a fork to stab the crust a few times so that bubbles do not form while baking. Set aside.
  5. In your clean blender or food processor add all of your filling ingredients. Blend until combined.
  6. Pour your filling on top of you crust & smooth with a spoon. Sprinkle with coconut flakes if desire.
  7. Bake for 30 minutes. After the 30 minutes are up cover the pie with aluminum foil & bake for another 30 minutes.
  8. Allow to cool before serving. I topped mine with coconut yogurt and cacao nibs. Enjoy!

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Who will you share your pie with?!

Breakfast · Dessert · Snack

Coffee Cake Pronuts

Pronut… Protein Donut 🙂

Not only are these donuts filled with protein but they are also:

  1. Free of refined sugar
  2. Oil-free
  3. High in fiber
  4. Clean
  5. Filling
  6. A crowd pleaser
  7. Delicious!

If you do not have a donut tin feel free to make these into muffins, you would just have to adjust the cook time for a bit longer.

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These turned out so yummy & delicious. I will absolutely be making them again 🙂

Coffee Cake Pronuts

  • Servings: 5
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

Steusel:
  • 1/2 c almond flour
  • 2 T pure maple syrup
  • 1 tsp cinnamon
Donut base:
  • 1 c oat flour (blend rolled or quick oats in a blender until forms a fine powder)
  • 1/4 c pea protein
  • 2 scoops plant-based peanut butter protein powder (I like orgain)
  • 1/2 c unsweetened apple sauce
  • 1/2 c plant-based milk of choice (I use Good Karma‘s Flax + protein milk)
  • 2 tsp lemon juice
  • 1/4 c date sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • Pinch of pink himalayan salt

Directions

  1. Preheat your oven to 350F.
  2. Spray 5 donut tins with non-stick cooking spray & set aside.
  3. Add all Streusel ingredients to a small bowl, whisk, & set aside.
  4. In a large mixing bowl add all of your Donut Base Ingredients.
  5. Mix your ingredients until well combined.
  6. Distribute batter among your 5 donut tins (I used my fingers) & smooth with a spoon.
  7. Sprinkle each battered filled donut tin with your streusel, until none remains & gently press the stresul down into the batter with a spoon.
  8. Bake at 350F for 13-15 minutes.
  9. I find it best to run a spoon along the insides of the donut tins, once removing from the oven, separating the donut from the tin so they do not stick, but then I allow them to cool before completing removing the donuts from the tin. Enjoy!

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And here is what my dog was doing while I baked, lol. Who would you share these pronuts with?!