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

Cauliflower Overnight Oats & Porridge

Briefly describe yourself:

  1. Dog lover (specifically my own dog, Batman)
  2. Health nut
  3. Wannabe Yogi & Rock Climber
  4. Baking addict
  5. Veggie advocate

Image result for carrot emojiVegetables can’t talk so I promote their greatness! I don’t think my spirit animal is an animal at all, it’s probably a carrot.

How am I a veggie advocate?

  • Even if I do not know you, I will tell you to eat a carrot.
  • I will tell you to eat less meat.
  • I will tell you to not disrespect a vegetable by frying it.
  • I will tell you that ALL vegetables are yummy. If you don’t like a vegetable you probably aren’t preparing it correctly. Who likes the taste of raw broccoli? Steam or roast that puppy!

Image result for don't drink sodaAre you….

  • Still drinking soda (regular or diet)?
  • Still eating ‘diet’ labeled foods?
  • Eating meat?
  • Smoking cigarettes?

Well knock it off, it’s 2017. We know what will kill us.

Now that I’ve gotten that off my mind, let’s talk about adding veggies to our morning!

So, I am currently obsessed with Cauliflower Overnight Oats. I love experimenting with food, so I usually make a variety of breakfasts in a given week. Since creating this, I have eaten a variation of Cauliflower Oatmeal every work day for the past 2 months… So yes, it’s good.

Why is it awesome?

  • I love quantity. Because you are replacing some oats with a vegetable that has been broken down into tiny granules, you can add a lottt of it.
  • It adds veggies to your morning.
  • You can food prep it for the whole week ahead.

*Think of this recipe as regular overnight oats & all the different ways you can make it. I want you to make it your own by adding whatever fruit, spices or other combinations you enjoy the most.

Basic Cauliflower Overnight Oats

  • Servings: 1
  • Difficulty: easy
  • Print

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Ingredients

Base Ingredients:

  • 1 c cauliflower rice
  • 1/4 c oats
  • 1/3 c unsweetened almond milk (or other plant-based milk of choice)

Optional Add-ins (while cooking):

  • 1 scoop plant based protein powder – I like Orgain
  • 1/4 – 1/3 c organic plain or non-dairy yogurt (Top & stir in after cooking & slightly cooled)
  • 1/2 T pure maple syrup
  • Half a ripe banana, mashed
  • Shredded zucchini
  • Dash of vanilla extract
  • Cinnamon to taste

A few flavor Ideas:

  • Any fruit you have on hand, chopped
  • Carrot Cake: 1/4 c shredded carrots, 1/4 tsp cinnamon, 1/4 nutmeg, crushed walnuts
  • PB, Banana: 1 T Nut Butter, 1/2 sliced banana
  • Maple & Cinnamon: 1/2 T pure maple syrup, 1/2 tsp cinnamon,  1/2 tsp vanilla, crushed pecans
  • Pumpkin Pie: 2 T Pumpkin Puree, 1/2 T pure maple syrup, 1/2 tsp pumpkin pie spice

Directions

  1. Add all base ingredients to a small sauce pan.
  2. Bring to medium heat.
  3. Stir & simmer for about 12-15 minutes, or until liquid is absorbed.
  4. Allow to cool slightly then add in desired flavors & enjoy warm.

Food Prep: I recommend multiplying the recipe by 5 & cooking up a big pot for breakfast all week!

4. Allow mixture to cool & transfer to a jar or container

5. Add in optional flavors

6. Top with the yogurt (optional)

7. Seal & refrigerate.

8. Grab before you leave in the morning. Stir in the yogurt before eating. Enjoy cold.

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Before we get to recipe #2, here is a picture of my veggie lover dog eating some cauliflower rice.

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Cauliflower Porridge

  • Servings: 1
  • Difficulty: easy
  • Print

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Ingredients

Cauliflower Porridge:
  • 1 c cauliflower rice
  • 1/2 scoop plant-based vanilla protein powder
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
Bowl/ Add ins:
  • Organic plain greek or non-dairy yogurt
  • Raspberries
  • Almond butter
  • Nutmeg

Directions

  1. Steam cauliflower rice until tender. (I steamed mine on medium heat for about 5 minutes)
  2. Add to a blender along with the rest of the porridge ingredients.
  3. Blend until smooth.
  4. Allow to cool slightly & then create a Breakfast Bowl with desired add ins! I paired mine next to organic plain greek yogurt, topped with raspberries & almond butter & sprinkled with a bit more nutmeg. Enjoy!

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What flavors will you make?!

 

 

 

Breakfast

Zoatsss 2.0 :)

A few staples I ALWAYS have on hand in my home:

  • All of the veggies (of course), more specifically always carrots, tomato, peppers, kale & snap peas.
  • Unsweetened plant based milk, either cashew or almond (My go to brand is Silk)
  • Organic plain greek yogurt
  • Halo Top- b/c we all have our problems
  • Coconut, almond, & chickpea flour
  • Fruit
  • Black beans, chickpeas, lentils, quinoa, couscous
  • Frozen veggie patties
  • Either tempeh, tofu or seitan, anddd
  • Old-fashioned or rolled OATSSSS

And I am talking the big boy oats. The biggest box or bag of organic oats you can get, I buy. My local, natural grocery store, Fresh Thyme has a machine in store that mills their own oats that I am obsessed with. I have also gotten great oats at Farmer’s Markets.

Why do I buy in such bulk? Because of their versatility. I use oats for so many recipes in all meals (breakfast, lunch, snacks, dinners & desserts).

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For breakfast, people usually think to add fruit to their oatmeal. Make it even healthier by adding shredded zucchini, shredded carrots, or cauliflower rice instead!

Here is a recipe to add a few more veggies to your morning 🙂

Zoats 2.0

  • Servings: 2
  • Difficulty: easy
  • Print

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Ingredients

Zoats:
  • 1 c old-fashioned or quick oats
  • 1 3/4 c unsweetened plant-based milk of choice (can use water if out of milk)
  • Half a zucchini, grated
  • Half a carrot, grated (for this I used a purple rainbow carrot)
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp maple or vanilla extract
Bowl Idea #1:
  • Organic plain greek or non-dairy yogurt
  • Sliced strawberries
  • Bee pollen (not vegan)
Bowl Idea #2:
  • Organic plain greek or non-dairy yogurt
  • Homemade Cherry Chia Jam*

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Directions

  1. Add plant-based milk to a small saucepan & bring to a boil
  2. Stir in the oats & reduce heat to a simmer
  3. Stir in the rest of the ingredients
  4. Let simmer for about 5 minutes, stirring occasionally
  5. Make a bowl out of it! Enjoy 🙂

*Easy & healthy, Cherry Chia Jam: 1) In a small sauce pan add 2 c organic frozen cherries. Cook on medium heat for about 5 minutes, mashing the cherries with a wooden spoon. 2) Bring mixture to a low-boil. Cover, reduce heat to a simmer & let sit for 10 minutes. 3) Turn off heat, stir in 2 T chia seeds4) Allow to cool & keep stored in an air tight container or jar in the fridge for up to 2 weeks.

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TB to this homemade Multigrain Struan bread I made. It takes 2 days to make but is totally worth it! I topped it with almond butter & the cherry chia jam… perfection. What fruit would you make your jam with?!

 

 

 

Breakfast

Sweet Potato Breakfast Bowl

This week on the blog I am going to share some of my favorite breakfast bowl recipes. All are simple to make, require only a few ingredients & are easily adjustable to your taste & dietary needs.

Let’s start with the one I most recently ate, the ‘Sweet Potato Breakfast Bowl.’ You have warm sweet potato paired next to cold yogurt that truly makes you feel like you are eating a sweet cinnamon dessert.

*NOTE: See Sweet Potato Toast post for nutrition facts & health benefits of sweet potatoes

img_1747It drives me crazy when people eat donuts, bagels loaded with cream cheese, or other unhealthy breakfasts at work. What bothers me almost as much, is when someone doesn’t even breakfast at all! Is this just me?

4 Reasons To Never Skip Breakfast:

  1. It improves your focus & memory
  2. It prevents you from overeating later
  3. It lowers your risk of heart disease & diabetes
  4. It’s yummy!!!

Sweet Potato Breakfast Bowl

  • Servings: 2
  • Difficulty: easy
  • Print

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Ingredients

  • 1 medium sized sweet potato
  • Cinnamon
  • Organic plain greek or plain non-dairy yogurt
  • Blackberries
  • Bee Pollen (not vegan)
  • PB2

Directions

    1. Wash the sweet potato, leaving the skin on*
    2. Cut in half & poke with a fork several times
    3. Bake on a baking sheet for about 50 minutes or until soft**
    4. Cut & mash the sweet potato in a bowl with a generous amount of cinnamon (I use at least half a teaspoon, but adjust to your liking).
    5. Add to a bowl along with yogurt & toppings of choice!

    Other topping ideas: Any nut butter, pomegranate seeds, other fruit on hand, cacao nibs, nuts, seeds, goji berries, coconut flakes

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

  • To save time & food prep, can bake a few potatoes in advance, mash, cover, refrigerate & microwave in the morning for a quick meal.

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Whose hungry for the next bowl?!

Breakfast · Snack

Baked Overnight Oats

Okay this is my last recipe from this past 4th of July holiday weekend.

I was at my parents cottage & wanted to bake some healthy snacks for the drive & ferry back.

Now my parents are not the healthiest of people. This experience shows that you really can make something that is  yummy & good for you, with very little on hand.

While scouring their fridge & cabinets I was able to pick out oats, cinnamon, natural peanut butter, almond milk, yogurt & raspberries. There was no baking soda or powder, but I made it work.

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This is my dog sleeping while all this was going on.

You can tell he was extra tired from all the activities by the mere fact that he wasn’t at my feet looking for some free veggies, as he normally would when I am in the kitchen.

So, how would I describe these muffin bars:

  • They are the idea of overnight oats – therefore, feel free to change the recipe anyway you like. Use what ingredients you have on hand & what you like in your oatmeal or overnight oats.
  • They are a great last minute breakfast or snack to grab before heading out the door.
  • I meant to eat 2 for breakfast… but ate 3, & was extremely satisfied until lunch.
  • Their main ingredient is quick oats (Can replace with gluten free oats if needed. While I feel quick or rolled oats are the best for baking, feel free to experiment with steel cut).
  • Simple.

Baked Overnight Oats

  • Servings: 9 muffins
  • Difficulty: easy
  • Print

Ingredients

  • 2 1/2 c quick oats
  • 1 tsp cinnamon
  • 1/4 c natural peanut butter (or other nut or seed butter)
  • 1/4 c unsweetened vanilla almond milk (or other plant-based milk of choice)
  • 1/4 c plain* greek yogurt (or non-dairy)
  • Handful of raspberries (or any other fruit, seed, chocolate chips, etc)

*Most fruit flavored yogurts have about 26 grams of unnatural sugar while plain yogurts have only have 8 grams, all of which are naturally occurring sugars from lactose.

If you want flavored yogurt, stick to plain yogurt & sweeten it yourself with fruit, raw honey, or vanilla extract.

Directions

  1. Preheat oven to 350 degrees
  2. Spray 9 muffin tins with non-stick spray
  3. Mix all ingredients in a large bowl with a fork until well combined
  4. Distribute batter among the 9 muffin tins
  5. Bake at 350 degrees for 30 minutes
  6. Allow to cool before eating
  7. Store in a sealed container. Enjoy!

We took a ferry from Milwaukee to Muskegon. What’s a fun way you have traveled?!