Nut & Chia Jam raw bars

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Mashed Chickpea Salad.’ 

Now for some raw bars!

Do you like Peanut Butter & Jelly? Well how about a raw bar made with Almond Butter & a Raspberry Chia Jam on top of a Cashew/date crust?!

Enticed?

Enjoy this raw bar as a filling start to your day or as a dessert to nip your sweet tooth in the butt.

• Servings: about 9 bars
• Time: 50 mins
• Difficulty: medium
• Print

credit: @thekellydiet

Ingredients

Crust:

• 1 c cashews (soaked for at least 6 hours)
• 10 pitted dates
• 1/4 c coconut flour
• 1/2 tsp cinnamon

Middle:

• Almond Butter

Top/ Chia Jam:

• 1 c raspberries (or other berry of choice)
• 3 T chia seeds
• 1/2 T lime juice

Directions

1. Add all your chia jam ingredients to a small pot on medium heat.
2. Mash your berries & mix. Reduce heat to low until everything it combined. Allow to cool once done cooking.
3. Drain & rinse your soaked cashews.
4. Add that along with the rest of the crust ingredients to a food processor.
5. Process until combined. 
6. Take about 2 T of your crust ingredients and press it into the bottom of a muffin tin. Repeat until crust is gone.
7. Spread 1 T of almond butter on top of the crust and freeze for 15 minutes.
8. When that is done distribute your chia jam amongst the top of the almond butter.
9. Freeze again until hard and you are able to remove the bars from the tin.
10. Keep bars stored in the freezer in a container. Let sit for about 15 minutes at room temp before eating.

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!

Happy eating.

 

 

Chickpea Scramble

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Bliss Balls,’ coming 2/13!

 

Now for some scramble!

This scramble is:

• The perfect breakfast
• Soy- free
• Vegan
• Customizable – use any veggies you usually like in an omelette 
• Full of protein and fiber

• Servings: 1
• Time: 10 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1/3 c chickpea/ garbanzo bean flour
• 3/4 c almond milk
• 1/2 tsp paprika
• 1/4 tsp turmeric
• veggies of choice (I used pepper, mushroom, kale spinach)
• toppings of choice (I used fresh ground pepper and tomato; salsa is also good)

Directions

1. Heat a skillet on medium heat.
2. In a medium size bowl whisk your chickpea flour, almond milk, paprika & turmeric.
3. Pour your mixture into your skillet. Add in your veggies of choice.
4. Once a texture starts to form from the chickpea flour & almond milk; mix everything with a wooden spoon.
5. Cover skillet and let your scramble cook, stirring occasionally, until the almond milk has been fully absorbed.
6. Transfer scramble to a plate. Add desired toppings and enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!

Enjoy the weekend!

 

Sweet Potato Zucchini Cookies

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Cauliflower Soup!’

Now for some sweet potato cookies!

Healthy ingredients like…

• Organic Sweet Potato Puree
• Zucchini
• Apple sauce
• Steel cut Oats
• Quinoa Flour &
• Dates

 make these cookies perfect for breakfast or a snack!

Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals!

These cookies are also oil-free & sweetened only with dates!

• Servings: 7 cookies
• Time: 20 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1 c steel cut oats (blended into flour)
• 1/2 c organic sweet potato puree
• 1/4 c quinoa flour
• 1/4 c no sugar added apple sauce
• 1 small zucchini, shredded
• 2 tsp cinnamon
• 1 tsp baking soda

Additional:

• 3 large dates, pitted & chopped

Directions

1. Preheat the oven to 350F. Line a baking sheet with a silpat & set in the oven. (preheating your baking sheet will help result in crispier cookies)
2. Add all ingredients, except the dates, to a large mixing bowl & beat until combined.
3. Fold in your dates.
4. Remove baking sheet from the oven. Use an ice-cream scooper to distribute 7 scoops of batter on your silpat.
5. Flatten & smooth each with a spoon.
6. Bake for 12 minutes. Enjoy!

Now get Baking!

 

 

 

 

Acai Fig Breakfast Cookies

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Acorn Squash Breakfast Bowl’!

Now on to another breakfast option, breakfast cookies!

These cookies contain only 2 T of local honey. The chopped figs help in sweetening! Next time you’re using sugar try sweetening with fruit instead 🙂

Some ingredients include…

• Chia seeds: help with skin & aging 
• Ground Flax: high in fiber & omega-3 but low in carbs
• Acai powder: nutrient dense & can boost brain function

• Servings: 6 cookies
• Time: 20 mins
• Difficulty: easy
• Print

Ingredients

Dry Ingredients:

• 1 c quick oats (gluten free if needed)
• 1/3 c coconut flour
• 1 T chia seeds
• 1 T ground flax
• 1/2 T acai powder
• 1 tsp cinnamon
• 1 tsp baking soda

Wet Ingredients:

• 1/2 c unsweetened apple sauce
• 1/4 c non-dairy milk
• 2 T organic raw honey* or pure maple syrup

*Agave nectar has a low-glycemic index b/c it’s largely made of fructose, the single most damaging form of sugar. Opt instead to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Fold ins:

• 3 fresh figs, sliced & diced

Directions

1. Preheat oven to 350F.
2. Line a baking sheet with a silpat & set aside.
3. In a large bowl add & whisk all dry ingredients.
4. Add in your wet ingredients & mix until combined.
5. Fold in your sliced figs.
6. Use an ice-cream scooper to distribute batter among your silpat. Lightly press down each scoop of batter with your palm to form into a flatter cookie shape.
7. Bake for 12-13 minutes. Enjoy!

Enjoy the long weekend!

 

 

Anitoxidant Poppy Cookies

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Dessert Chickpea Batter’!

Now onto these cookies!

• They have are soft like a muffin but thin out like a cookie!
• Are made from only clean, natural ingredients
• Can be eaten for breakfast or a delicious snack
• Sweet enough to kill any unhealthy cravings
• Healthy enough to eat as a pre-workout snack

Antioxidant Poppy Cookies

• Servings: 6
• Time: 20 mins
• Difficulty: easy
• Print

Ingredients

Dry Ingredients:

• 1 1/2 c quick oats (gluten free if needed)
• 1/4 c coconut flour
• 2 T antioxidant powder
• 1 T chia seeds
• 1 T poppy seeds
• 1 tsp baking powder
• 1 tsp baking soda

Wet Ingredients:

• 1/2 c unsweetened apple sauce
• 1/4 c organic raw honey
• Juice from one large lemon
• 1 tsp apple cider vinegar

Directions

1. Preheat oven to 350F.
2. Line a baking sheet with a silpat or parchment paper.
3. In a large bowl add & whisk all dry ingredients.
4. Add in your wet ingredients & mix until combined.
5. Form batter into cookie shapes on your baking sheet.
6. Bake for 8-10 minutes. Enjoy!

Happy Baking 🙂

 

 

Sweet Fig Muffins

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Vegan, Veggie Mac & Cheese’!

Now onto these muffins!

I loveee figs! So every fig season I get very excited. – Note, fig season is late June through early fall.

With so many health benefits & such a delicious taste, you can see why I get excited for these little fruits!

One last thing before getting to the recipe. I am vegan except for that I use honey. I shared this a while back. But as I have been getting questions again as to why I use honey. See below 🙂

Honey v. Agave

agave nectar isn’t all that it’s cracked up to be: It has a low-glycemic index because it’s largely made of fructose, the single most damaging form of sugar. It has the highest fructose content of any commercial sweetener on the market.

Raw honey has less fructose than most agave & is the only natural sweetener with other health benefits, which include anti-microbial, heart-healthy & anti-inflammatory effects.

Raw honey is a natural, unprocessed food

I buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

• Servings: 6 muffins
• Time: 25 mins
• Difficulty: easy
• Print

Ingredients

Dry Ingredients:

• 1 1/2 c quick oats (gluten free if needed)
• 1/4 c coconut flour
• 1 T chia seeds
• 1 T antioxidant powder
• 1 tsp baking powder
• 1 tsp baking soda

Wet Ingredients:

• 1/2 c unsweetened apple sauce
• 1/4 c organic raw honey*

*Agave nectar has a low-glycemic index b/c it’s largely made of fructose, the single most damaging form of sugar. Opt instead to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Additional:

• Fresh Figs

Directions

1. Preheat oven to 350F.
2. Spray 6 muffin tins with non-stick cooking spray.
3. In a large bowl add & whisk all dry ingredients.
4. Add in your wet ingredients & mix until combined.
5. Use an ice-cream scooper to divide batter among the 6 muffin tins. (could also form batter into cookie shapes).
6. Cut your figs in half & lightly press fig slices into the top of your muffins.
7. Bake for 12 minutes. Enjoy!

I hope everyone had a great weekend!

 

 

Lemon Poppyseed Pronuts (oil + sweetener free)

Before diving into this recipes don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Chia Swirl Breakfast Bowl’ 🙂

Now as for these ‘pronuts’… protein donuts  🙂

They are:

• Refreshing
• Light but filling
• Healthy
• Clean
• Oil free
• Sweetener free
• Protein & fiber packed

You will enjoy the smells while baking these pronuts too thanks to that fresh lemon zest!

Enjoy these pronuts for breakfast, snack, or dessert!

Lemon Poppyseed Pronuts

• Servings: 6 donuts
• Time: 25 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 1/2 c quick oats (gluten-free if needed)
• 1/2 c garbanzo bean flour
• 1 T flax
• 2 T poppy seeds
• 1 tsp baking soda
• 1/2 tsp baking powder
• Pinch of pink himalayan salt
• Zest from 2 lemons

Wet Ingredients:

• 1 c natural apple sauce
• 3/4 c freshly squeezed lemon juice
• Sweetener if desired*

*I didn’t use any sweetener. If you’d like to add some I’d recommend just 1/4-1/3 raw local honey or agave. If using, reduce the amount of apple sauce used by the amount of sweetener you add.

Directions

1. Preheat the oven to 350F. Spray the holes of a 6 hole donut tin or a 9 hole muffin tin with coconut oil spray & set aside.
2. Add all your dry ingredients to a medium sized bowl & whisk to combine.
3. Add in your wet ingredients & mix until everything is combined.
4. Distribute batter evenly among your donut or muffin holes.
5. Bake for 18 minutes or until a toothpick comes out clean & your edges are golden brown. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!

Happy Almost Friday!

 

 

Lemon Banana Muffins

Before diving into this recipes don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘The Hulk’ aka, Green Juice 🙂

Now as for these muffins… 🙂

They are:

• Refreshing
• Light but filling
• Healthy
• Clean
• The perfect amount of sweetness

You will enjoy the smells while baking these muffins too! That fresh lemon zest is such a wonderful smell in the kitchen 🙂

Enjoy these muffins for breakfast, snack, or dessert!

• Servings: 9 muffins
• Time: 25 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 1/4 c quick oats (gluten-free if needed)
• 1/2 c coconut flour
• 1 T flax
• 1 T chia seeds
• 1 tsp baking soda
• 1/2 tsp baking powder
• Pinch of pink himalayan salt
• Zest from 2 lemons

Wet Ingredients:

• 2 ripe bananas
• 3/4 c freshly squeezed lemon juice
• 1/4 c raw local honey or agave

Directions

1. Preheat the oven to 350F. Spray a 9 holes of a muffin tin with coconut oil spray & set aside.
2. Add all your dry ingredients to a medium sized bowl & whisk to combine.
3. Add in your wet ingredients & beat until bananas are pureed & everything is combined.
4. Use an ice cream scooper to distribute batter among your 9 muffin holes. Top with additional lemon zest.
5. Bake for 18 minutes or until a toothpick comes out clean & your edges are golden brown. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!

I hope everyone had a good weekend!

 

 

Ginger Power Cookies

Don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this Power Bowl 🙂

Ah I love ginger and it’s so good for you too!

Here are just a few health benefits of ginger:

• Contains Gingerol, a Substance With Powerful Medicinal Properties
• Can help reduce muscle pain.
• Anti-inflammatory
• May help prevent cancer.
• Shown to be a mood booster!

So enjoy the health benefits of ginger while eating these healthy & delicious cookies!

Ginger Breakfast Cookies

• Servings: 7 cookies
• Time: 30 minutes
• Difficulty: easy
• Print

Ingredients

Dry Ingredients:

• 1 1/2 c quick oats
• 3 T coconut flour
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1 in ginger root or 1 T freshly grated ginger root* (if weaker blender or mixing)
• 1/4 tsp ground cloves
• 1/2 tsp baking powder

*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
• 2 ripe bananas
• 1/2 c non-dairy milk

Directions

1. Preheat the oven to 350F.
2. Add all dry ingredients to a Vitamix or high speed blender & blend.
3. Add the wet ingredients & blend until combined.
4. Spoon an ice-cream scooper size amount of dough onto a baking pan lined with parchment paper or a silpat.
5. Add desired toppings. I used butterscotch baking chips.
6. Bake for 15 minutes.
7. Let cool before eating. Store in an airtight container in the fridge for up to a week.

I hope everyone had a great long weekend!

 

Breakfast Bars

 

I live off bars:

Driving around for my job; adding protein to my meals; wanting healthy snacks= bars, bars, bars. So here is an easy and yummy recipe I hope you guys enjoy!

• Servings: about 8 thick slices
• Time: 35 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 c quick oats (gluten-free if needed)
• 1/2 c coconut flour
• 1/4 c powdered peanut butter
• 1 tsp baking soda
• Pinch of pink himalayan salt

Wet Ingredients:

• 1/4 c raw honey or pure maple syrup
• 3/4 c unsweetened plant-based milk of choice
• 1 tsp vanilla extract
• 2 large ripe bananas

Toppings:

• Dried cranberries
• Non-dairy chocolate chips

Directions

1. Preheat the oven to 350F. Spray a tart tin or 8×8 pan with coconut oil spray & set aside.
2. Add all your wet ingredients to a large mixing bowl and beat until bananas are mashed and everything is smooth.
3. Add in all your dry ingredients & mix until combined.
4. Pour batter into your prepared pan.
5. Top with toppings of choice.
6. Bake for 20-23 minutes or until a toothpick comes out clean & your edges & top are golden brown. I like mine best after being refrigerated. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!

See ya later guys!