Dessert · Snack

Pumpkin Peanut Butter Protein Bars

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Unicorn Wraps!’

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Now for some delicious Pumpkin Peanut Butter Protein Bars!

These fit and protein packed bars are also yummy enough for dessert! Bonus, they are also super easy to make!

The main ingredients are…
  • organic steel cut oats
  • vegan peanut butter protein powder (I like @drinkorgain –has only 1 g of sugar)
  • organic pumpkin

Let’s get baking!

Pumpkin Peanut Butter Protein Bars

  • Servings: 8 bars
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 c organic pumpkin puree
  • 1/2 c natural apple sauce
  • 3/4 c organic steel cut oats (gluten free if needed)
  • 2 scoops (46g) plant-based peanut butter protein powder (I like Orgain)
  • 1/2 tsp baking soda
  • pinch of himalayan salt
Drizzle:
  • 1/4 c Peanut Butter Powder
  • 1/4 c filtered water
  • 1 T Cocoa Powder
  • 80% cacao or  non-dairy chocolate chips

Directions

  1. Preheat oven to 350 degrees. Spray an 8×8 pan with non-stick olive oil spray & set aside.
  2. In a food processor add all ingredients.
  3. Process until combined.
  4. Pour batter into your pan & smooth with a spoon.
  5. Bake at 350 degrees for about 15 minutes.
Drizzle:
  1. Once done baking and cooled, add all drizzle ingredients, except your choc chips, to a small bowl. Use a fork to mix until combined.
  2. Pour drizzle on to top of your base.
  3. Sprinkle on some choc chips, slice and enjoy! Great served warm or eaten cold after refrigerated.

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

Happy October!

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Dessert · Snack

Fit Peanut Butter Cup Brownie

Hey guys!

How would you like to take the Peanut Butter & chocolate layered idea of a Peanut Butter Cup & turn it into a healthy & fit snack?!

If you don’t like the idea… well idk we probably shouldn’t be friends.

For those of you who do like the idea, let me show you how it’s possible!

The main ingredients are…
  • organic oats
  • coconut flour
  • vegan peanut butter protein powder (I like @drinkorgain –has only 1 g of sugar)
  • organic sweet potato puree (can also replace with organic pumpkin puree)

All these ingredients are protein packed! They are also low in fat, high in fiber, & low in sugar… per usual here at The Kelly Diet 🙂

So let’s get that delicious peanut butter/ chocolate fix with this fit option!

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Fit Peanut Butter Cup Brownie

  • Servings: 4 large slices
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

Base:
  • 1/2 c organic sweet potato puree
  • 1/2 c natural apple sauce
  • 3/4 c organic oats (gluten free if needed)
  • 2 scoops (46g) plant-based peanut butter protein powder (I like Orgain)
  • 1/2 tsp baking soda
  • pinch of himalayan salt
Top:
  • 1/2 c coconut flour
  • 1/2 c apple sauce
  • 1/2 c unsweetened plant-based milk of choice
  • 2 T cocoa powder
  • 1 tsp cinnamon
  • Dash of vanilla extract
  • 1/4 tsp baking soda

Directions

Base:
  1. Preheat oven to 350 degrees. Spray a pie tin with non-stick olive oil spray & set aside.
  2. In a food processor add all base ingredients.
  3. Process until combined.
  4. Pour batter into your pan & smooth with a spoon.
  5. Set aside.
Top:
  1. Add all top ingredients to your clean food processor.
  2. Process & scrapes the side of the bowl until batter is thoroughly combined.
  3. Spread batter on top of your base later.
Bake:
  1. Bake at 350 degrees for about 20 minutes.
  2. Let cool before eating. Enjoy!

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If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

Who will you share a slice with?

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Dessert · Snack

Protein Brookies

It’s my sister’s birthday. So how do I know how to celebrate, bake her something healthy & delicious of course! I have made a similar version of these brookies before using chickpeas. You can get the recipe here: Cookie-Dough Protein Brookies

So, what makes these ‘Protein’ Brookies?

The main ingredients are…

  • oats
  • coconut flour
  • vegan protein powder
  • powdered peanut butter

All these ingredients are protein packed! They are also low fat, high in fiber, & low in sugar… per usual here at The Kelly Diet 🙂

Cookie-dough Protein Brookies

  • Servings: 6
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

Base:
  • 3/4 c organic pumpkin puree
  • 1/2 c natural apple sauce
  • 1 T raw local honey or agave
  • 1/2 c oats (gluten free if needed)
  • 2 T organic powdered peanut butter
  • 2 T cocoa powder
  • 2 scoop plant-based peanut butter protein powder (I like Orgain)
  • 1/2 tsp baking soda
  • pinch of himalayan salt
Top:
  • 1/2 c coconut flour
  • 2 T oats
  • 2 T organic pumpkin puree
  • 1/3 c apple sauce or softened coconut oil
  • 3 T powdered peanut butter
  • 1/2 tsp cinnamon
  • Dash of vanilla extract
  • 1/4 c unsweetened plant-based milk of choice
  • 1/4 tsp baking soda
  • pinch of himalyan salt
Fold Ins:
  • 1 vegan mint chocolate bar chopped into chunks & slivers

Directions

Base:
  1. Preheat oven to 350 degrees.
  2. In a food processor add all base ingredients.
  3. Process until combined.
  4. Pour batter into 3 small cake tins, sprayed with nonstick olive oil spray, or into 1 prepared 8X8 pan & press down with a spatula.
  5. Set aside.
Top:
  1. Add all top ingredients to your clean food processor.
  2. Process & scrapes the side of the bowl until batter is thoroughly combined.
  3. Pour batter on top of base & smooth with a spoon.
Bake:
  1. Top with chocolate chunks & lightly press them into the batter.
  2. Bake at 350 degrees for about 18 minutes.
  3. Let cool before eating. Enjoy!

snapseed-2If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

These Protein Brookies were great energy before a birthday hike 🙂

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Breakfast

Acorn Squash Breakfast Bowl

Post 2 of my week of healthy Breakfast Bowls! Check out my Instagram @thekellydiet  for previous squash bowl recipes & ideas.

img_1816Now, I love all these bowls but this might be my favorite because the bowl is a baked acorn squash. In one spoonful you get warm oatmeal, cold yogurt & hot squash with hints of nut butter & fruit….. it’s amazing. Cauliflower rice oatmeal is also a component of this bowl, which is my current obsession.

Benefits of Acorn Squash:

  1. Boosts your immune system
  2. Reduces high blood pressure
  3. High in antioxidants
  4. High in fiber*

*High fiber foods support healthy digestion & the efficient absorption of nutrients from food.

This recipe is great because you can easily make it your own by filling the squash with your favorite breakfast foods & what you have on hand.

Acorn Squash Breakfast Bowl

  • Servings: 2
  • Difficulty: easy
  • Print

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Ingredients

Squash:
  • One acorn squash
Cauliflower Rice Oatmeal:
  • 1 c cauliflower rice
  • 1/4 c oats
  • 1/2 c unsweetened almond milk (or other plantbased milk of choice)
  • 1 scoop plant based vanilla protein powder (i like orgain)
  • 2 tsp pure maple syrup (optional) – could sweeten with half a ripe, mashed banana instead
  • Dash of vanilla extract
  • Cinnamon to taste
Add ins/Fillers*:
  • Plain Greek or non-dairy Yogurt
  • PB2
  • Pomegranate seeds

Directions

Squash:
  1. Preheat oven to 425F
  2. Cut the acorn squash in half, de-seed & place cut side down on a prepared baking pan
  3. Bake for 40-50 minutes, or until soft throughout
Cauliflower Rice Oatmeal:
  1. Add all cauliflower rice oatmeal ingredients to a small sauce pan.
  2. Bring to medium heat.
  3. Stir & simmer for about 12-15 minutes, or until liquid is absorbed.
Assemble:
  1. Allow squash to cool slightly.
  2. Fill bowl with cauliflower oatmeal & yogurt.
  3. Top with pomegranate seeds & drizzle with prepared PB2. Enjoy!

*Other filler ideas: Scrambled tofu; high fiber, low sugar cereal; homemade granola; any nut or seed butter; other fruit; zoats; avocado; hummus

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This bowl was filled with Peanut Butter Scrambled Tofu. It was sooo good! What will you fill your bowl with?

 

Breakfast · Dessert · Snack

Ginger Breakfast Cookies

So my cookie pic isn’t the most exciting, buttt these breakfast cookies are simple to make, yummy & a great grab & go for breakfast or a snack.

So how are these healthy?

  • No baking sugar
  • All natural
  • Uses ginger, which has many health benefits (see juicing post for more information)
  • Offers fiber & protein from oats, coconut flour, pumpkin puree & banana

Image result for molasses health benefitsThese cookies contain 1 T of organic blackstrap molasses.

Molasses adds the best flavor when looking for a gingerbread taste!

I like to compare blackstrap molasses to dark chocolate. It’s not as healthy as a carrot, but it is a better for you sweetener that offers many health benefits as well.

 

 

 

Ginger Breakfast Cookies

  • Servings: 9 small cookies
  • Difficulty: easy
  • Print

Ingredients

Dry Ingredients:
  • 1 1/2 c quick or rolled oats
  • 3 T coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1 T freshly grated ginger root*
  • 1/4 tsp ground cloves
  • 1/2 tsp baking powder

Image result for ginger root*Ginger roots keeps for 6 months stored in an airtight container in the freezer. It is easiest to grate when frozen as well. I recommend cutting the root into thumb size chunks before freezing for easiest use.

Wet Ingredients:
  • 1 tsp vanilla extract
  • 1 T organic blackstrap molasses
  • 1/3 c pumpkin puree
  • 1 ripe mashed banana

Directions

  1. Preheat the oven to 350F.
  2. Combine all the dry ingredients in a large bowl. Stir to combine.
  3. Add the wet ingredients & mix well.
  4. Spoon an ice-cream scooper size amount of dough onto a baking pan lined with parchment paper or a silpat. Flatten into a cookie shape.
  5. Bake for 15 minutes at 350F.
  6. Let cool before eating. Store in an airtight container in the fridge for up to a week.

Is there anything you would top these cookies with?!

 

Breakfast · Snack

Veggie Juicing

Happy Friday! Before this long holiday weekend I wanted to send you on your way inspired to create some healthy juices.

I like to make both smoothies & juices as they offer different health benefits.

  1. Juicing extracts water & nutrients from produce & removes the indigestible fiber.  Without all the fiber, your digestive system doesn’t have to work as hard to break down the food & absorb the nutrients. This makes the nutrients more readily available to the body & in much larger quantities than if you were to eating them whole.
  2. Smoothies use the entire fruit or vegetable, which includes the fiber.  Due to the absorbed fiber, smoothies tend to be more filling.

I use only vegetables in my juices because I don’t want the added sugar & when you remove the fiber from the produce, the liquid juice is absorbed into your blood stream rapidly. Juicing fruits causes a spike in blood sugar.

Just because I use only vegetables, does NOT mean my juices taste bad!

Let me share some of my tips on making a yummy veggie juice.

  • Use cilantro or mint. In my juices which makes about 3 mason jars of juice, I use almost a whole cup of either fresh cilantro or mint.*
  • Add one whole lemon & lime.
  • Add a thumb of ginger root**
  • Use cucumber, celery, or cabbage in all of your juices as they provide the most liquid.

*Mint & cilantro offer many health benefits, they aren’t just for taste. Mint  benefits include proper digestion & weight loss, relief from nausea, depression, fatigue & headache , treatment of  asthma & memory loss. Cilantro rids the body of heavy metals, helps with stress, lowers anxiety, improves sleep, protects against colon cancer & neurological inflammation.

**GINGER… I LOVEEEE ginger.

My favorite benefit not listed, is that ginger has been thought to be a mood booster. I add it to my juices & smoothies & grate about 1 T of ginger root into my veggies while sauteing them.

 

Here is a simple veggie juice recipe that you can modify as desired:

 

Veggie Juice

  • Servings: 3-6
  • Difficulty: easy
  • Print

Ingredients

  • 2 large cucumbers
  • A package of celery
  • 1/3 head of purple cabbage
  • 1 red beet
  • 1 golden beet
  • 1 c or package of fresh mint or cilantro
  • 1 lemon
  • 1 lime
  • 1 thumb ginger

Directions

  1. Simply add veggies at a time to the juicer & press. (Be careful with the cabbage. I have noticed that it can clog my juicer, so I clean out the chamber once or twice while adding the cabbage.)
  2. Add the juice to mason jars or another seal-able container & store in the fridge. I like to drink my juice within 5 days for best results. Enjoy!

What veggies do you like in your juice?!

 

 

 

Breakfast · Lunch / Dinner

Chickpea Pancake Omelette

I am excited for this post because it incorporates 3 of my favorite things, 1) Chickpeas 2) Pancakes  3) Veggies.

Why do I love chickpeas?

  1. For their Nutrition:
    • 1 c of chickpeas contains 15 g of protein & 12 g of fiber
    • 1 c also equals 269 calories & 4 g of fat, none of which is the unhealthy saturated or trans varieties
    • They are a source of 10 different vitamins
  2. Image result for Chickpeas to chickpea flourFor their extended uses:
    • You can eat them straight out of a can (rinse them first)
    • You can cook, bake or roast them
    • You can turn it into chickpea flour*, which you can also buy
    • I have used chickpeas in breakfast recipes, salads, lunches/ dinners, & many desserts/ snacks!

*To make your own chickpea flour: Simply place dried chickpeas into your food processor or high speed blender. Pulse several times until the chickpeas are broken down into a fine powder & a flour begins to form. Do not over-process because the flour will turn into a paste – which I also like to use, just not when I am looking to make flour 🙂

Chickpea Pancake Omelette

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

Batter:

  • 3/4 c chickpea/ garbanzo bean flour (I used Bob’s Redmill)
  • 3/4 c + 2 T unsweetened plant-based milk (More if needed; you don’t want the batter to be too thick. Desired consistency of pancake batter)
  • 2 tsp apple cider vinegar
  • 1 T nutritional yeast/ nooch
  • 1/4 tsp Italian zest seasoning (I like Flavor God’s)
  • 1/4 tsp garlic powder
  • 1/4 tsp turmeric
  • 1/4 tsp baking soda
  • 1/4 tsp Himalayan salt

Sauteed Veggies:

  • 2 T diced red onion
  • 3 baby peppers: red, yellow & orange
  • Small handful of zoodles / spiralized zucchini
  • 2 baby carrots, thinly sliced
  • 2 long flat kale leaves, stem removed & torn into pieces
  • 4 Brussels sprouts, shredded
  • 1/4 of a golden beet, thinly sliced
  • 1 T fresh chopped cilantro

Toppings:

  • Avocado
  • Beet hummus (recipe if Falafel Buddha Bowl post)
  • Black bean salsa
  • Nooch
  • Fresh cilantro
  • Sliced Peaches

Directions

  1. In a measuring cup, whisk together the chickpea batter. Set aside.
  2. In a heated nonstick skillet, saute all veggies on medium heat. Remove & place on a plate.
  3. Pour half the batter into the pan like you would a pancake. Add the veggies to one side of the batter.
  4. Wait for bubbles to form & the batter to firm up & then gently fold over one side to cook another minute. Cover with a lid, turn off heat, & allow to steam for a few more minutes.
  5. Garnish with desired toppings or make a whole bowl out of it! Enjoy 🙂

What veggies would you use?!