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 · 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

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

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 · 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?!