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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Lunch / Dinner

Chickpea Veggie Burgers

Related imageWhen someone thinks of the 4th of July what usually comes to mind?

  • Fireworks
  • Warm weather
  • Friends & Family
  • Games
  • Alcohol
  • And of course, Grilling

As I knew I was going to be traveling to my parents cottage for the 4th, I asked my mom if she would pick up some frozen veggie patties that I could grill. I wanted to make it as easy as possible as I knew she would already be doing a lot of cooking.

Instead she responded asking if I wanted to make my own, which of course I did.

These Chickpea Veggie Burgers are fast & easy to make, yummy & a great food prep idea as well. Get out your grill!

 

 

Chickpea Veggie Burgers

  • Servings: 6 patties
  • Difficulty: easy
  • Print

Ingredients

  • 1 can chickpeas (drained & rinsed)
  • 1 c oats
  • 1/2 red onion, diced
  • 1 small zuchinni, grated
  • 1/4 c fresh cilantro, finely chopped
  • 1 T hot sauce
  • 2 T natural nut butter or tahini
  • 1 tsp cumin
  • Dash of cayenne
  • 1 tsp garlic powder
  • Pinch of himalayan salt
  • Black pepper to taste
  • 2 T avocado or olive oil

Directions

  1. Add chickpeas to a bowl & mash with a fork
  2. Add the rest of the ingredients to the bowl
  3. Mix everything together with your hands until well distributed & combined
  4. Form mixture into 6 patties (can seal & refrigerate or freeze for later if food-prepping)
  5. Grill at 400F for about 20 minutes, flipping halfway through (You can also cook these in a pan if desired)
  6. Add toppings or make a yummy bowl along with other grilled veggies!

What are you favorite vegetables to grill?!

Breakfast · Lunch / Dinner

Sweet Potato Toast

Why to love this recipe:
  1. It really could not be any easier to make
  2. It lets you be creative & use what you have on hand to make a yummy meal
  3. It’s filling & yummy
  4. It can be a quick breakfast or you can really dress it up & make it a complete meal for lunch or dinner
Image result for sweet potato nutritionWhy to love sweet potatoes:

They have a mighty nutritional punch!

  • One medium sweet potato contains over 400% of your daily needs for vitamin A
  • as well as an abundant of fiber & potassium.
  • They have more nutrients than regular potatoes, with fewer calories.

Sweet Potato Toast

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

  • One large sweet potato

Some Topping Ideas:

  • Plain greek or non-dairy yogurt, sliced blackberries, fresh mint
  • Organic pizza sauce, pre-roasted & sliced beets, nutitional yeast/nooch, fresh basil
  • Nut butter, banana, cinnamon, goji berries

It’s toast so be creative! Avocado, hummus, scrambled tofu, mashed beans, salsa…..

Directions

  1. Preheat the oven to 400F
  2. Wash & dry your sweet potato. Leave the skin on.*
  3. Cut your potato lengthwise into 1/4” thick slices.
  4. Pierce each slice with a fork to help steam escape & improve the texture.
  5. Lay slices flat on a baking sheet lined with parchment paper or a silpat.
  6. Bake for about 15-20 minutes at 400F. **
  7. Allow to cool slightly & add desired toppings.

*Eating the skin adds more nutrition such as fiber & potassium. In addition, baking or toasting them preserves more nutrients than boiling.

**Note: You can also make sweet potato toast in a toaster. Toast on the highest setting of your toaster until tender when pierced with a fork.

What toppings will you use?!

 

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?!

 

Lunch / Dinner

Veggie Bowls & Protein Talk

Every vegan & vegetarian out there knows the annoying question, ‘But where do you get protein if you don’t eat meat?’ Then we calm our-self down from pulling out our hair & remember that many people believe the misconception that only meat has protein. Then we get the fun task of sharing a world of information with them!

First off, read some books or watch some documentaries! I like the book ‘In Defense of Food‘ & Netflix has a great selection of documentaries including Forks over KnivesVegucated.

To make things simple, VEGETABLES HAVE PROTEIN!!! Not only do they contain a healthy amount of protein but they also are rich in fiber which meat is not! The National Health and Nutrition Examination Survey found that the average american is getting twice the recommended amount of protein & lacking in their daily fiber.

Outside of veggies I get my protein from lentils, chickpeas, nuts, nut flour, quinoa, couscous & more. Most recently I have been on an edamame kick! A half cup of cooked edamame contains 94 calories, 4 g of fat, 16% daily fiber & 8g / 16% daily protein.

One last thing before we dig into some recipes… Now, I know that we were all raised with the same meat, dairy, vegetable food pyramid. You know how workouts & exercise plans have changed over the years due to research in order to make them more effective & yield better results? Well, the same has happened with food. I want you to consider this as your new food pyramid. Give it a shot, try it out, what could it hurt?!

So now that we have plant-based protein somewhat discussed, let me share some easy, quick, protein & fiber packed bowls to make for lunch or dinner. Get ready because I have FOUR yummy recipes below 🙂

Buddha Bowl

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

  • Rainbow cauliflower
  • Shredded brussels sprouts
  • Spiralized beets
  • Sliced radish
  • Light Life Foods, tempeh
  • Rainbow Carrots
  • Tahini*
  • Pomegranate Seed

Directions

  1. Marinate tempeh in liquid aminos (I use Braggs. This is a healthier alternative to soy sauce), set aside.
  2. Simply roast or saute all vegetables except for the carrots
  3. Saute tempeh on medium heat for about 5 minutes on each side.
  4. Add everything to a bowl.
  5. Top with the carrots, tahini & pomegrante seeds. Enjoy & be full 🙂

*Tahini is simply ground sesame seeds that are blended or processed until it reaches the consistency of a nut butter. This paste offers many health benefits, including healthy macro-nutrients & a range of good-for-you vitamins & minerals. Try making your own!

Sweet Potato Pizza Bowl

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

  • One sweet potato
  • Organic pizza sauce
  • One yellow pepper, chopped
  • 1 T diced jalapeno
  • 1/4 c black beans (drained & rinsed)
  • 1/4 c vegan cheese
  • Pizza seasoning (i like Flavor God)
  • 1/2 c cauliflower rice
  • 1/4 c roasted or canned corn
  • One rainbow carrot, chopped
  • Handful of cherry tomatoes, sliced in half

Directions

  1. Poke the sweet potato with a fork several times & bake at 400 degrees for about 1 hr or until cooked through.
  2. With about 10 minutes left, cut open the sweet potato & top with the pizza sauce, pepper, jalapeno, black beans, vegan cheese & pizza seasoning.
  3. Steam the cauliflower rice for 10 minutes.
  4. Lastly, assemble your bowl! For the base add the cauliflower rice, carrots & tomato then simply add your loaded pizza potato. Enjoy!

Nourish Bowl

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

  • One serving black rice ramen
  • 3/4 c orange cauliflower florets
  • Handful of snow peas
  • 1/2 c chopped purple cabbage
  • 1/4 c Upton’s Naturals italian seitan
  • Liguid Aminos
  • Half an avocado
  • Small handful sprouts
  • 1 nori sheet, torn into pieces
  • 1/4 c pomegrante seeds
  • Nutritional yeast / nooch

Directions

  1. Cook ramen according to directions
  2. Steam the cauliflower & snow peas until soft – about 10-15 minutes
  3. In a sauce pan, saute the cabbage & seitan in some liquid aminos for about 10-15 minutes.
  4. Add everything to a bowl.
  5. Add in the avocado, sprouts, nori & pomegrante seeds.
  6. Sprinkle desired amount of nooch on top. Enjoy!

Protein, Rainbow Plate

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

  • 4 brussels sprouts, cut in half
  • 1/3 red bell pepper, chopped
  • 1/3 yellow bell pepper, chopped
  • Handful of baby kale
  • Handful of spiralized zucchini
  • One pre-cooked baby beet, sliced
  • Frozen veggie patty (I like Morning Star or Dr. Praegers)
  • Liquid Aminos
  • Italian Seasoning (i like Flavor God)
  • Beet hummus
  • Pea Mash
  • Nutritional yeast/ nooch
  • Fresh basil

Directions

  1. Simply add all veggies & patty to a sauce pan.
  2. Saute in desired amount of liquid aminos.
  3. As veggies start to cook & patty starts to soften, chop up the patty & continue to saute mixing everything together. (Total saute time about 15 minutes)
  4. Add everything to a plate or bowl.
  5. Add drops of beet hummus & pea mash (recipe in my Falafel Buddha Bowl blog post).
  6. Sprinkle with desired amount of nooch & top with a fresh basil to taste. Enjoy!