Lunch / Dinner

Lentil BBQ Sandwich (w/ homemade clean BBQ sauce)

Craving something hearty, smokey & delicious but want to eat clean & fuel your body right?!?!! Here you go 🙂

Lentil BBQ Sandwich (w/ homemade clean BBQ sauce)

  • Servings: 4
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Clean BBQ Sauce:

Ingredients

  • 1/3 c organic tomato paste
  • 1/2 c water
  • 3 T pure maple syrup
  • 1 T molasses
  • 2 T apple cider vinegar
  • 2 tsp chili powder
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 tsp pink himalayan salt
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp mustard powder
  • 1/4 tsp cinnamon
  • 1/8 tsp cayenne

Directions

  1. Mix all spices in a bowl & set aside.
  2. Add the rest of the ingredients to a small sauce pan.
  3. Bring to a boil, add your spices & stir until everything is combined.
  4. Reduce heat to low & simmer for about 30 minutes, stirring occasionally. Will keep in the fridge for about a week.

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Lentil BBQ Sandwhich:

Ingredients

  • 1 c green lentils, rinsed
  • 2 c water
  • 1/4 red onion, chopped
  • 2 c grated carrot
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1 c of your homemade clean BBQ sauce

Directions

  1. Cook your lentils according to instructions on the package.
  2. When the lentils are almost done heat a large skillet over medium heat.
  3. Add your onion & saute until slightly browned.
  4. Add your cooked lentils along with the rest of the ingredients to the skillet.
  5. Cook mixture for about 10 minutes or until the liquid is absorbed.
  6. Serve lentil BBQ mixture on a sprouted whole grain toasted bun. I added some brown spicy mustard & lettuce as well. Enjoy!

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Don’t forget to follow my Instagram @thekellydiet for more recipes from me!

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Dessert · Snack

Chickpea Blondies

I am fully obsessed with these blondies. The first time I made them I baked them in 3 small heart tins. I meant to save one for my boyfriend but did not end up seeing him that day & ate them all… It turned out not to be a problem because I was more than happy to make more the next day so that I could eat 2 more & still give him one.  Seriously these are that good!

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The main ingredient for these blondies are chickpeas. Chickpeas are high in fiber & protein and low in sugar & fat. By simply processing chickpeas you make a tasty & healthy flour that is versatile & can replace many flours in other recipes. Give it a try!

What makes these blondies awesome? They are…

  • Easy & quick to make
  • Healthy & clean
  • Fiber & protein packed
  • Low fat
  • Soft 
  • Melt in your mouth
  • Delicioussss 🙂

Let’s get baking!

Chickpea Blondies

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

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Credit: thekellydiet.blog

Ingredients

  • 1 can chickpeas (drained & rinsed)
  • 1 ripe banana
  • 1/4 c raw honey or pure maple syrup
  • 1/2 c powdered peanut butter
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • Pinch of pink himalayan salt

Additional:

  • 1/3 c non-dairy chocolate chips

Directions

  1. Preheat the oven to 350F. Spray an 8×8 pan or similar with non-stick cooking spray.
  2. Add all of your ingredients, except for your choc chips to a food processor. Process until ingredients are fully combined & texture is smooth.
  3. Stir in your choc chips.
  4. Pour batter into your pan & bake for about 30 minutes or until edges start to golden.
  5. Allow to cool before removing from pan. These taste best eaten fresh within 2 days but could refrigerate for a bit longer. Enjoy!

One of the good things about it getting colder out is that baking is a great indoor activity. Not to mention sweater weather 🙂 What will you bake next?!

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Lunch / Dinner

Lentil Loaf

I don’t make vegan meatloaf or meatballs often & I’m not sure why because every time I do I love them!

This was my dinner last night. Give it a shot, you won’t regret it!

These Lentil Loaf Muffins are:

  • Clean
  • High in Fiber & protein
  • Dense
  • Full of flavor
  • Filling
  • Cruelty-free

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Lentil Loaf

  • Servings: 2-4
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 c dry brown/green lentils
  • 1/3 c chopped onion
  • 3 tsp minced garlic
  • 1 large carrot, peeled & chopped
  • 1 c cubed sweet potato chunks
  • 1 c quick or rolled oats
  • 1/4 c tomato paste
  • 2 T ground flaxseed
  • 3 T nooch/ nutritional yeast
  • 2 T pure maple srup
  • 1 T apple cider vinegar
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp Flavor God’s Everything spicy seasoning
  • 1/4 tsp cayenne
  • 1/4 tsp black pepper
  • Pinch of pink himalyan saltimg_3942

Directions

  1. Preheat your oven to 375F. Spray 6 muffins tins with nonstick cooking spray or a loaf pan.
  2. Cook lentils according to instructions on package.
  3. Saute onion, garlic, carrots & sweet potato until softened (about 10 minutes).
  4. Add lentils, saute mix & the rest of your ingredients to a food processor.
  5. Pulse until mixture is just combined & texture is sticky.
  6. Distribute batter among your 6 muffin tins or all into one loaf pan.
  7. Spread a light layer of ketchup on top of the loaf.
  8. Bake muffins at 375F for 25 minutes or loaf for about 30-35 minutes. I served mine in a bowl along with seasoned spaghetti squash & sauteed cabbage & orange bell pepper. Enjoy!

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Bye for now as I will be on vacation for a week! Excited but also ah I have to leave this little cutie 😦

Lunch / Dinner

Tofu Sloppy Joes

These Tofu Sloppy Joes are:

  • Quick & easy to make
  • Delicious!!!
  • Healthy
  • High in fiber & protein
  • Cruelty-free
  • Low fat
  • Messy 🙂

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Tofu Sloppy Joes

  • Servings: 2-3
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 block firm tofu
  • 1/2 c fresh chopped bell pepper or 1/4 c canned & diced green chiles
  • 1 tsp apple cider vinegar
  • 2 T liquid aminos
  • 2 T organic ketchup
  • 2 tsp dijon
  • 1/4 tsp cayenne
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder

Directions

  1. Add your tofu to a skillet & put on medium heat.
  2. Chop your tofu with a spatula into tiny pieces.
  3. Add the rest of your ingredients to the skillet/pan & stir.
  4. Cover your skillet & allow to cook on medium to low heat for about 10 minutes, stirring occasionally.  img_3857
  5. Serve on a whole-grain sprouted bun. I layered mine with sauteed purple cabbage & spinach, sliced tomato & added a bit more dijon. Enjoy.img_3863-1

And here is a picture of my dog after falling in a dirty pond on a walk cause…. why not 🙂

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Who will you share your sloppy joes with?!

Breakfast · Dessert · Snack

Almond Butter Baked Oatmeal

My brother & his girlfriend visited this past weekend so I wanted to make some yummy & healthy snacks. We knew we were going hiking at Devil’s Lake so I wanted to bake something that we could carry on the trek. If you are ever in Wisconsin, I highly recommend a day hiking trip here 🙂

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No these donuts aren’t going to taste like a Krispy Kreme. They are not fried. They don’t contain sugar, eggs, dairy milk, etc. They won’t have that insanely sweet & sugary taste or airy texture. For some you may be thinking, how sad. But for someone who is used to a plant-based diet I rejoice.

My donuts are dense, filling, healthy, & protein & fiber filled. They also won’t make you feel sluggish or sick 🙂 Bonus, they are easy to make & you only need one large bowl to combine everything.

These can also easily be made into bars if you do not own a doughnut tin. However I do recommend purchasing one because things are just more fun in a doughnut shape.

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So start your day off with one of my donuts that will leave you satisfied til lunch, energized & still hit your sweet tooth.

Almond Butter Baked Donuts

  • Servings: 6
  • Difficulty: easy
  • Print

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Ingredients

  • 2 c old-fashioned or rolled oats
  • 1 large ripe banana, mashed
  • 1/2 c unsweetened apple sauce
  • 1/3-1/2 c almond butter
  • 1/2 c unsweetened plant-based milk of choice
  • 1/2 tsp Himalayan salt
  • 1 tsp maple extract
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • Handful of 60% cacao or non-dairy chocolate chipsimg_2249

Directions

  1. Preheat the oven to 350F.
  2. Spray a 6 hole doughnut pan with non-stick cooking spray & set aside.
  3. Add all the donut ingredients, except the choc chips, to a large bowl.
  4. Mix until well combined.
  5. Fold in the choc chips.
  6. Distribute batter among the 6 doughnut holes*.
  7. Bake for 15 minutes.
  8. Allow to cool before removing from pan. Enjoy!

*If you want to make these into bars– Pour batter into an 8×8 pan & bake at 350F for 20 minutes.img_2282

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Never completely forget about chocolate!

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When your dog is spoiled & gets almond butter instead of peanut butter 🙂

 

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 · 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?!