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

Savory Fig flatbread

FIGS!!!

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I loveee fresh figs. They have a mildly sweet taste with a subtle hint of berry. You can’t go wrong eating a fresh fig solely on it’s own. The sad part is I can only find them in select stores a few times during the summer. They first usually appear in northeast produce markets in late June with a season that lasts through early fall.

This weekend I went to the Farmers Market to very sadly find out it was closed due to another event. To cheer myself up I drove to the produce market hoping they would have either persimmons, kumquats or fresh figs. And as you can see, figs they had!

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This recipe is yet again my favorite – Yummy enough for dessert yet healthy enough for breakfast.

The base is a zucchini breakfast cookie, topped with PB2, fresh figs, strawberry, banana & fresh basil.

Savory Fig Flatbread

  • Servings: 1-2
  • Difficulty: easy
  • Print

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Ingredients

Breakfast Cookie Base:img_2001

  • 1 T ground flax
  • 3 T water
  • 1/2 c oats
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp vanilla extract
  • 1/4 tsp baking soda
  • Pinch of pink himalayan salt
  • 1/4 c shredded zucchini
  • 1.5 T unsweetened apple sauce

Topping Ideas:

  • PB2, prepared (or any other nut butter of choice)
  • 1 fresh fig, sliced
  • 2 small strawberries, sliced
  • 1/2 a banana, sliced
  • A few pieces of fresh basil

Directions

  1. Preheat oven to 350F.img_2002
  2. In a small bowl mix the ground flax with the water to prepare a flax egg & set aside for at least 5 minutes to set.
  3. Add the dry cookie base ingredients to a medium size bowl & mix with a fork.
  4. Add the apple sauce, zucchini & flax egg to the bowl & mix again until well combined.
  5. Pour mixture onto a baking sheet lined with parchment paper.
  6. Use a spoon to form & smooth batter into a large circle.
  7. Bake for 20 minutes.
  8. Allow to cool & then top with desired toppings. Enjoy!

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I ate mine for lunch along with a medium sized bowl of sauteed veggies & Italian seitan sprinkled with nutritional yeast. What topping will you add to your flatbread?!

 

Breakfast · Dessert · Snack

Chocolate Caramel Bread

Before I dive into this post I just want to mention one thing, for as good as chocolate tastes, it doesn’t photograph well. I know you are thinking, how could chocolate not look delicious?! Well just give it a try & if you master the art of chocolate photography please share your wisdom with me.

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So bear with me. My pictures in this post might not be the most aesthetic, but I promise you this bread is delicious.

 

This bread is savory enough for dessert & healthy enough for breakfast!

Image result for veganHow?! It is:

  • Sugar-free
  • Oil-free
  • Vegan
  • Naturally sweetened
  • Fiber & protein rich

Chocolate Caramel Bread ~ A savory & healthy bread topped with a date paste

  • Servings: 11 slices
  • Difficulty: medium
  • Print

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Ingredients

Flax Egg:
  • 2 T ground flax
  • 6 T water
Dry Ingredients:
  • 1 c oat flour (blended oats)
  • 1/3 c chickpea/ garbanzo bean flour
  • 1/3 c cocoa powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • Pinch of himalayan salt
Wet Ingredients:
  • 1/3 c pumpkin puree
  • 1 ripe banana, mashed
  • 1/3 plain greek or non-dairy yogurt
  • 1/2 c unsweetened apple sauce
  • 1/4 c unsweetened plant-based milk of choice
  • 1 tsp coconut extract
Caramel – date Paste:
  • 6 dates
  • Splash of plant-based milk
  • 1/2 tsp cinnamon
Extras:
  • Almond Butter (or any nut/seed butter of choice)

Directions

Chocolate Bread
  1. Prepare a loaf pan by spraying it with cooking spray. Set aside.
  2. Preheat the oven to 350F.
  3. Add flax egg ingredients to a small bowl. Whisk & set aside.
  4. Add all dry ingredients to a large mixing bowl. Whisk.
  5. Add all wet ingredients to a medium size bowl. Whisk until combined well.
  6. Pour wet ingredients into dry, along with the flax egg. Mix until just combined.
  7. Pour batter into loaf pan.
  8. Bake at 350F for 45-50 minutes, or until a toothpick inserted comes out clean.
Caramel-date Paste:
  1. De-pit & chop dates.
  2. Add to a bowl of boiling water & let sit for 5 minutes.
  3. Drain & add to a food processor or blender along with the milk & cinnamon.
  4. Process until reaching desired consistency (I like leaving it smooth but still with a few date chunks)

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Assemble:
  1. Allow bread to cool.
  2. Spread the top with your caramel- date paste.
  3. Slice & enjoy. I recommend spreading your slice with a bit of almond butter as well for the ultimate treat!

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Have you ever de-pitted a date & stuffed it with almond butter?! It’s like a healthy candy bar. Soooooo good! What would you change or add to this bread?

 

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

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?