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?!

Lunch / Dinner

Lentil Loaf

I don’t make vegan meatloaf or meatballs often & I’m not sure why because every time I do I love them!

This was my dinner last night. Give it a shot, you won’t regret it!

These Lentil Loaf Muffins are:

  • Clean
  • High in Fiber & protein
  • Dense
  • Full of flavor
  • Filling
  • Cruelty-free

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Lentil Loaf

  • Servings: 2-4
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 c dry brown/green lentils
  • 1/3 c chopped onion
  • 3 tsp minced garlic
  • 1 large carrot, peeled & chopped
  • 1 c cubed sweet potato chunks
  • 1 c quick or rolled oats
  • 1/4 c tomato paste
  • 2 T ground flaxseed
  • 3 T nooch/ nutritional yeast
  • 2 T pure maple srup
  • 1 T apple cider vinegar
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp Flavor God’s Everything spicy seasoning
  • 1/4 tsp cayenne
  • 1/4 tsp black pepper
  • Pinch of pink himalyan saltimg_3942

Directions

  1. Preheat your oven to 375F. Spray 6 muffins tins with nonstick cooking spray or a loaf pan.
  2. Cook lentils according to instructions on package.
  3. Saute onion, garlic, carrots & sweet potato until softened (about 10 minutes).
  4. Add lentils, saute mix & the rest of your ingredients to a food processor.
  5. Pulse until mixture is just combined & texture is sticky.
  6. Distribute batter among your 6 muffin tins or all into one loaf pan.
  7. Spread a light layer of ketchup on top of the loaf.
  8. Bake muffins at 375F for 25 minutes or loaf for about 30-35 minutes. I served mine in a bowl along with seasoned spaghetti squash & sauteed cabbage & orange bell pepper. Enjoy!

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Bye for now as I will be on vacation for a week! Excited but also ah I have to leave this little cutie 😦

Lunch / Dinner

Tofu Sloppy Joes

These Tofu Sloppy Joes are:

  • Quick & easy to make
  • Delicious!!!
  • Healthy
  • High in fiber & protein
  • Cruelty-free
  • Low fat
  • Messy 🙂

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Tofu Sloppy Joes

  • Servings: 2-3
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 block firm tofu
  • 1/2 c fresh chopped bell pepper or 1/4 c canned & diced green chiles
  • 1 tsp apple cider vinegar
  • 2 T liquid aminos
  • 2 T organic ketchup
  • 2 tsp dijon
  • 1/4 tsp cayenne
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder

Directions

  1. Add your tofu to a skillet & put on medium heat.
  2. Chop your tofu with a spatula into tiny pieces.
  3. Add the rest of your ingredients to the skillet/pan & stir.
  4. Cover your skillet & allow to cook on medium to low heat for about 10 minutes, stirring occasionally.  img_3857
  5. Serve on a whole-grain sprouted bun. I layered mine with sauteed purple cabbage & spinach, sliced tomato & added a bit more dijon. Enjoy.img_3863-1

And here is a picture of my dog after falling in a dirty pond on a walk cause…. why not 🙂

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Who will you share your sloppy joes 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?!

 

 

Breakfast · Dessert · Snack

Vegan Pumpkin Gingerbread & Parfait

Confusing title. To explain I made a vegan pumpkin gingerbread that is delicious on it’s own, but I also then used the bread to make a breakfast parfait! So in the post I will share the bread recipe along with how I made my parfait.

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This bread is all natural & made with awesome ingredients like pea protein. Healthy, protein & fiber packed, low-sugar & delicious! I think so 🙂

Vegan Pumpkin Gingerbread

  • Servings: about 10 slices
  • Difficulty: medium
  • Print
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Credit: thekellydiet.blog

Ingredients

Wet Ingredients:
  • 1 T egg replacer (mixed with 3 T water)
  • 1 c pumpkin puree
  • 1/2 c unsweetened apple sauce
  • 1 tsp pure vanilla extract
Dry Ingredients:
  • 2 c quick or rolled oats (gluten-free if necessary)
  • 1/4 c garbanzo bean flour
  • 1/4 c pea protein
  • 1/4 c date sugar
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp ground cloves
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground ginger
  • Pinch of pink himalayan salt

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Toppings:
  • A small handful of organic unsweetened shredded coconut flakes

Directions

  1. Preheat your oven to 350F.
  2. Spray a loaf pan with non-stick cooking spray & set aside.
  3. Mix your egg replacer powder with 3 T water in a medium sized bowl.
  4. Add the rest of your wet ingredients to the bowl & whisk.
  5. Add all your dry ingredients to a large bowl & whisk.
  6. Add wet into dry & mix until combined.
  7. Pour batter into your loaf pan.
  8. Sprinkle the top with the shredded coconut & use a butter knife to cut a slit down the top of the loaf (for appearances).
  9. Bake at 350F for 50-55 minutes.
  10. Allow to cool slightly before removing from your pan & to cool completely before slicing. Enjoy!

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Pumpkin, Chocolate Breakfast Parfait

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

Ingredients

Chia pudding:
  • 1/4 c chia seeds
  • 1 c unsweetened plant-based milk of choice
  • 1 scoop plant-based chocolate protein powder
  • 1/2 tsp cinnamon
Layers:
  • Sliced & chopped vegan pumpkin gingerbread
  • Sliced banana
  • Plain Yogurt
  • Fresh green figs
  • Or anything else you like!

Directions

  1. Add all chia pudding ingredients in a bowl or jar & mix very well with a fork, making sure to scrape the sides & bottom as well.
  2. Cover & refrigerate overnight to set.
  3. In the morning divide your chia pudding among 2 jars. Add your desired layers & indulge in this healthy & delicious treat/breakfast!

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What would you layer your parfait with?!

 

 

Lunch / Dinner

Plant-based Pumpkin Patty

I wanted to make a plant-based burger that was different from any I have had before. While I love black bean, veggie, lentil, etc patties, I was looking for something new.

I wanted my patty thick, healthy & filling. I give credit to the upcoming of Fall for putting pumpkin on my mind!

These Plant-based Pumpkin Patties are:

  1. Thick
  2. A great food-prep
  3. Protein & fiber packed
  4. Filling
  5. Full of flavor
  6. Yummy
  7. Unlike any patty you’ve had before!

Plant-based Pumpkin Patty

  • Servings: 4
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1 T egg replacer (mixed with 3 T water)
  • 1 c garbanzo bean flour
  • 1 c pumpkin puree
  • 1 tsp crushed garlic
  • 1 1/2 T finely chopped chives
  • 1/2 tsp Everything Spicy seasoning (or a similar Italian seasoning)
  • 1/2 tsp cumin
  • Pinch of pink Himalayan salt
  • 1/4 tsp red pepper flakes
  • 1 T tahini
  • 1 c rolled oats (gluten-free if needed)
  • 1/4 c pea protein powder

Directions

  1. Prepare your egg replacer by adding the 1 T egg replacer powder with 3 T water in a small bowl.
  2. In a large bowl add the rest of the ingredients.
  3. Mix with a fork as best you can, then finish combining the ingredients by kneading it like dough with your hands.
  4. Add the egg replacer to the bowl & knead one more time.
  5. Form batter into 4 thick patties. (You can cook them now or cover & refrigerate for a later meal).img_3579
  6. To cook, spray a skillet with non-stick cooking spray & place on medium heat. Cook on each side for a few minutes until there is a slight golden crust & they are heated through. I find it best to cover the skillet while they are cooking so that the insides get warm as well.
  7. I served mine on an organic sprouted whole wheat toasted bun layered with tomato, sauteed cabbage & pepper & spread with guacamole. Enjoy!

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What would you top you patty with?!

Breakfast · Dessert · Snack

Granola & Protein Mousse

Let’s talk about granola.

What’s the point of it? To add texture, protein & fiber to your food.

What does most store bought granola do? Adds a lottt of sugar to your food.

So make your own! Granola lasts a long time as long as you keep it stored in a sealed container.

I keep my granola (recipe below) simple. I use quinoa, oats, pistachios, non-dairy chocolate chips & just a bit of Himalayan salt – that’s it! You don’t have to go overboard by adding extra sugar b/c as long as you have a yummy base, your granola will add some extra texture, crunch & nutrients for a delicious meal.e8b55a2d-94ac-441d-a6c2-8d62c857e411

Top Left: Plain Greek yogurt, blackberries, raspberries, granola.

Bottom Left: Chia pudding, cinnamon butternut squash puree, granola.

Right: Chocolate Protein Mousse (recipe below), granola

Healthy Granola

  • Difficulty: easy
  • Print
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Credit: thekellydiet.blog

Ingredients

  • 1 c red quinoa (drained & rinsed)
  • 1 c rolled or old fashioned oats
  • 1/3 c pistachio halves
  • 1/3 c non-dairy chocolate chips
  • 1 tsp pink himalayan salt

Directions

  1. Preheat the oven to 320F.
  2. Line a baking sheet with parchment paper.
  3. Add all ingredients to a large bowl & stir.
  4. Pour mixture onto the baking sheet & spread so that all ingredients are laying flat on the sheet.
  5. Bake at 320F for 30 minutes, carefully stirring every 10 minutes.
  6. Allow to cool & keep stored in a sealed container at room temp. Enjoy!

Chocolate Protein Mousse

  • Servings: 3
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1 ripe banana
  • 2 T powdered peanut butter
  • 1 scoop plant-based chocolate protein powder (I like 22 days nutrition)
  • 1 T cocoa powder
  • 1 T raw local honey or pure maple syrup
  • 1 c rolled or old-fashioned oats
  • 1 can chickpeas (drained & rinsed)
  • 1/4 c unsweetened plant-based milk of choice

Directions

  1. Add all of the ingredients to a high speed blender or food processor.
  2. Blend until fully combined.
  3. Pour into 3 small bowls, cover & chill for at least 2 hours.
  4. Before serving add on some of the granola for added texture. Enjoy!

And before I go here is a pic of my peanut looking like a boy-scout in his bandanna 🙂

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