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 🙂

• Servings: 4
• Time: 40 minutes
• Difficulty: medium
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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.

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!

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

Vegan Roasted Pumpkin Soup

I’ve taken the easy way out to make pumpkin soups before by using canned pumpkin puree. While it was indeed easier & saved time, the taste was not there. Roasting a pumpkin makes all the difference! Trust me, the extra 40 minutes to roast your pumpkin is going to be worth it in the end!

People like different kinds of soups. Some like their soups liquidy thin. Some like them chunky with lots of texture. I like my soup thick & creamy! My favorite soups are sweet potato, pumpkin & carrot because it’s so easy to get that thick & creamy texture. If that’s not your style & you are looking for a thinner soup simply add a little more veggie broth or almond milk at a time to this recipe until you reach your desired consistency.

I like this soup because it’s vegan, creamy & tasty without having to use coconut milk like most recipes would.

Pumpkins are packed with vitamins!

So let’s get to the recipe 🙂

• Servings: 2-4
• Time: 50 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1 small Pie Pumpkin
• 1/4 red onion, chopped
• 1 medium red apple, de-seeded & chopped
• 1 large carrot, chopped
• 2 tsp garlic powder
• Pinch of pink himalayan salt
• 3/4 c veggie broth
• 1/2 c Almond Dream Pumpkin Spice milk, or regular almond milk or more veggie broth
• 2 tsp ginger

Additional:

• Goji Berries
• Roasted pumpkin seeds

Directions

1. Preheat the oven to 400F. Line a baking sheet with foil or a silpat.
2. Cut your pumpkin half lengthways, scoop out the seeds & scrape the sides. Then slice each half again to make quarters. Place pumpkin slices cut-side up on your baking sheet. Add the chopped onion on top & bake for 20 minutes.
3. Once done remove from the oven, flip your pumpkin slices cut-side down & add your apple slice & chopped carrot to the sheet. Sprinkle it all with your garlic powder & salt & bake for another 20 minutes.
4. Use a spoon to scoop out the flesh of the pumpkin (discarding the skin) & transfer the flesh along with all other ingredients on the pan to a food processor. Add your veggie broth, pumpkin spice almond milk & ginger to the processor & process until smooth & creamy.
5. Transfer mixture to a bowl, top with pumpkin seeds & goji berries if desired. Serve warm. Soup will keep in a container in the fridge for up to 4 days. Enjoy!

I’m in love with this soup & so was my dog 🙂 How would you adjust the recipe to your unique taste?!

Slow Cooker, Vegan Coconut Split Pea Soup

This soup turned out to be such a home run!

How?! It is:

• Creamy
• Full of flavor
• Unique
• Filling
• Healthy
• Vegan
• Smells amazing
• Easy to make
• Clean
• Simply delicious

The super food behind this soup is of course the split peas! Split peas have almost no fat & are an excellent source of vitamins, protein & fiber.

Vegan or not, you will love this soup 🙂

• Servings: 4
• Time: 4 or 8 hours
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1 lb green split peas, rinsed & sorted
• 1/2 large red onion, chopped
• 2 large carrots, chopped
• 1 tsp garlic powder
• 1/2 tsp turmeric
• 1 1/2 tsp cumin
• 1/4 tsp cardamom
• 1/4 tsp cinnamon
• 4 c vegetable broth
• 1 can light coconut milk
• Pinch of pink himalayan salt

Additional:

• 20 fresh mint leaves
• 1 small lime

Directions

1. Add all of your ingredients, except for the mint leaves & lime to a crockpot.
2. Stir, cover & cook on low heat for 8 hours or high heat for 4 hours.
3. When this time is up, transfer half of the soup to a blender. Add in the mint leaves & squeeze in your lime. Blend until smooth & return to the crock pot.
4. Mix everything together once more, serve warm. Enjoy!

Now that you’re powered up with some healthy soup, keep it up! Get some exercise in & promote your inner happiness & spiritual well-being 🙂

 

Curry Falafel Pie

Reasons to love this pie:

1. It’s easy to make.
2. It has a falafel taste without being unhealthy & fried.
3. It’s filling.
4. You can use it as a food prep & simply reheat it.
5. You can make it your own by adding any veggies or spices you like!

• Servings: 2-4
• Time: 40 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1/4 head cauliflower (chopped)
• 2 small peppers
• 1 can chickpeas (Drained & rinsed)
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 T tomato Paste
• 2 T red curry paste

Additional:

• Sweet potato chunks
• Broccoli
• Nutritional Yeast/ Nooch
• Salsa

Directions

1. Preheat your oven to 400F.
2. Spray a pie tin with non-stick cooking spray & set aside.
3. Add your cauliflower, peppers, chickpeas, garlic powder, onion powder, tomato & curry paste to a food processor. Process until just combined.
4. Pour your batter into your pie tin.
5. Top with a few sweet potato chunks & broccoli florets.
6. Bake for half an hour.
7. Allow to cool slightly. Sprinkle with nooch & top with salsa before serving. Enjoy!

And a pic of my dog because…. he’s the best 🙂

What ingredients would you add to this pie?!

 

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

• Servings: 2-4
• Time: 1 hr
• Difficulty: medium
• Print

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 salt

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!

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

Tofu Sloppy Joes

These Tofu Sloppy Joes are:

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

• Servings: 2-3
• Time: 15 mins
• Difficulty: easy
• Print

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.  
5. Serve on a whole-grain sprouted bun. I layered mine with sauteed purple cabbage & spinach, sliced tomato & added a bit more dijon. Enjoy.

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

Who will you share your sloppy joes with?!

Plant-based Pumpkin Patty

I wanted to make a plant-based burger that was different from any I have had before. While I love black bean, veggie, lentil, etc patties, I was looking for something new.

I wanted my patty thick, healthy & filling. I give credit to the upcoming of Fall for putting pumpkin on my mind!

These Plant-based Pumpkin Patties are:

1. Thick
2. A great food-prep
3. Protein & fiber packed
4. Filling
5. Full of flavor
6. Yummy
7. Unlike any patty you’ve had before!

• Servings: 4
• Time: 20 mins
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Credit: thekellydiet.blog

Ingredients

• 1 T egg replacer (mixed with 3 T water)
• 1 c garbanzo bean flour
• 1 c pumpkin puree
• 1 tsp crushed garlic
• 1 1/2 T finely chopped chives
• 1/2 tsp Everything Spicy seasoning (or a similar Italian seasoning)
• 1/2 tsp cumin
• Pinch of pink Himalayan salt
• 1/4 tsp red pepper flakes
• 1 T tahini
• 1 c rolled oats (gluten-free if needed)
• 1/4 c pea protein powder

Directions

1. Prepare your egg replacer by adding the 1 T egg replacer powder with 3 T water in a small bowl.
2. In a large bowl add the rest of the ingredients.
3. Mix with a fork as best you can, then finish combining the ingredients by kneading it like dough with your hands.
4. Add the egg replacer to the bowl & knead one more time.
5. Form batter into 4 thick patties. (You can cook them now or cover & refrigerate for a later meal).
6. To cook, spray a skillet with non-stick cooking spray & place on medium heat. Cook on each side for a few minutes until there is a slight golden crust & they are heated through. I find it best to cover the skillet while they are cooking so that the insides get warm as well.
7. I served mine on an organic sprouted whole wheat toasted bun layered with tomato, sauteed cabbage & pepper & spread with guacamole. Enjoy!

What would you top you patty with?!

Carrot Dog

So I know the concept of the ‘Carrot Dog’ sounds ridiculous. I am a veggie lover & even I didn’t try it when this first became a hit. I am here to tell you that it’s true, the Carrot Dog is amazing! It really tastes like a hot dog- in a good way 🙂

Some things I would recommend:

• Make sure you cook it until it is soft throughout. At my second attempt of the carrot dog I didn’t steam it long enough & it was not as good.
• I suggest marinating it for 24 hrs or overnight. Some recipes say 4 hrs but I think the longer the better.
• Have fun with it! I used an eggplant, flatout & sweet potato as a bun for it. All were delicious!

• Servings: 2
• Time: 30 minutes plus overnight
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 2 large carrots
• 1/2 c water
• 3T Braggs Liquid Aminos
• 2 tsp onion powder
• 1 tsp paprika
• 1/2 T dijon mustard
• 3/4 water

Directions

1. Cut off ends of carrots & peel.
2. Place carrots into a pan with the 1/2 c water. Cover with a lid & simmer for 15 minutes or until very soft, like a hot dog.
3. While that is cooking mix the rest of the ingredients in a bowl or tupperware that will fit your carrots.
4. Place your steamed carrots into the mixture. Cover & place in the fridge to marinate overnight.
5. Before eating place everything, including the marinade back into the pan. Cover & simmer for another 15 minutes or until soft through. Enjoy!

Bun Ideas: I used a roasted eggplant, Flatout’s Rosemary & Olive Oil flat, & a baked sweet potato. All were excellent!

What bun will you use?!

The Pizza Diet.

So you love pizza?

Want to eat it every day?

Go ahead 🙂

Because, my pizza is…

What else do you need?

Let’s start with the crust. You want one that is sprouted & high in fiber & protein.

I like Angelic Bakehouse’s 7-Grain Flattzza. 

Now for my favorite, 2-ingredient sauce.

• You will need: 1) Organic Tomato Paste 2) Thai Curry Paste (I usually buy red but have used green as well).
• Simply combine a ratio of 2:1 tomato paste to curry paste in a small bowl.

Fire up your grill or oven, spread your crust with the 2-ingredient sauce & load on the veggies!

Here are some combinations I like!

• Spriralized Beets, Cranberry Goat Cheese, Mushrooms, Peppers
• Beets, Shredded Zucchini, Pepper, Almond Cheese
• Beets, Zucchini Blossoms, Mushrooms, Basil, Nutritional Yeast

Grill/ bake according to crust instructions. Usually around 400F for 10-15 minutes!

Also, if you don’t have a pizza stone, I highly recommend 🙂

And don’t forget to check out my Instagram @thekellydiet

You won’t want to miss this Gingerbread Almond Butter recipe!

 

Chia Socca

 

Before we get to the socca,  here is a recipe for “No Bake PB 🍌 Bites” that I posted on my Instagram this past weekend: @thekellydiet.

1️⃣In a large bowl mix with a fork

🔹2 c rolled oats

🔹1 tsp cinnamon

🔹 1 tsp vanilla

🔹splash of almond milk

🔹1/4 c raw 🍯  or pure maple syrup

🔹1 large ripe mashed 🍌

🔹1/2 c natural peanut butter or almond or 🌻 butter 🔹1/4 c mini morsels or cacao nibs

2️⃣Use an 🍦 scoop to spoon batter 2️⃣roll into balls & 3️⃣refrigerate. Enjoy!

Follow my Instagram for more recipes that may not be posted on the blog!

K now to socca!

This was my first time trying/making Socca & it turned out great!

So what is Socca?

• It is a type of thin, unleavened pancake or crêpe made from chickpea flour.
• It is a great source of fiber, protein & has a slew of vitamins & minerals.

I added just a bit of chia seeds to my socca for extra nutrients & to help absorb more of the liquid in the batter.

This recipe is easy to make & lets you be creative by choosing your own toppings.

• You can top it with nut butter & fruit for a healthy dessert, or
• with veggies & a homemade sauce for a yummy & nutritious meal.

• Servings: 1
• Time: 40 minutes
• Difficulty: easy
• Print

*This makes one socca so double recipe as need.

Ingredients

Socca:

• 1/4 c chickpea flour
• 1/3 c water
• 1 tsp chia seeds
• 1 tsp nutritional yeast/ nooch

Toppings I used:

• Roasted brussles sprouts
• Baked sweet potato chunks
• Sauteed peppers
• Sauteed mushrooms
• Tomato
• Organic white wine vinegar
• Italian seasoning

Avocado/ yogurt sauce:

• 1/3 of an avocado
• 1/4 c cilantro
• 1/4 c plain greek or non-dairy yogurt
• 1 tsp lemon juice

Directions

Socca:

1. Add all the socca ingredients to a small bowl.
2. Whisk & set aside for half an hour to allow seeds to soak & mixture to thicken.
3. Heat a small sized skillet on medium heat & spray with non stick spray.
4. Once pan is hot & mixture has set, spoon batter into the pan & make sure it is evenly distributed (the benefit of using a small pan is that you can smooth the batter among the whole pan for an even distribution & perfect circle).
5. Let batter cook for 3 minutes.
6. Use a spatula to carefully lift sides, then flip.
7. Allow to cook on the other side an additional 3 minutes.
8. Remove from pan & top with desired toppings.

Toppings:

1. I first roasted my brussels sprouts & sweet potato, without any oil, & sprinkled with Flavor God’s Italian Seasoning.
2. I sauteed the mushrooms & peppers in organic white wine vinegar.

Avocado/yogurt Sauce:

1. Add all avocado/yogurt sauce ingredients to a blender.
2. Blend until smooth.
3. I added the sauce to a clear squirt bottle to distribute evenly on top.

What will you top your socca with?!