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.

 

 

Peppermint Hot Cocoa Pronuts

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Pomegranate Oat Muffins!’

Now onto the pronuts!

These protein donuts are made with Orgain’s new plant-based Peppermint Hot Cocoa protein powder. I love it!!! If you don’t own any use any other flavor you have like vanilla, chocolate or peanut butter. The taste will be different but still delicious!

These pronuts are the best in health & taste!

• Clean
• Plant-based
• Healthy
• Fiber & Protein Packed
• Filling
• Oil- free
• No added sugar
• Delicious

• Servings: 5 pronuts
• Time: 25 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1 large ripe banana
• 1/2 c apple sauce
• 1/2 c non-dairy milk
• 1/2 c whole wheat flour
• 1/2 c oat flour
• 1/4 c Orgain’s Peppermint Hot Cocoa Protein Powder
• 1 tsp baking soda

Optional Toppings:

• White chocolate chips
• 80% cacao chocolate chips
• Organic unsweetened coconut flakes
• Anything else you like!

Directions

1. Preheat the oven to 350F. Spray 5 donut holes with non-stick spray & set aside.
2. Add your ripe bananas to a large mixing bowl & beat until pureed.
3. Add the rest of your ingredients to your mixing bowl & mix until combined.
4. Distribute your batter among the 5 donut holes.
5. Add any desired toppings.
6. Bake for 18 minutes. Serve as is or spread with nut butter 🙂 Enjoy!

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

Happy weekend!

 

 

 

Curried Chickpea Salad & Rosemary Potatoes

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like my ‘The Healthiest Pie around’ recipe.

Now onto these side dishes!

Thanksgiving is in 4 days! Here are 2 healthy & delicious side dishes that everyone can eat 🙂

They are:

• vegan
• gluten-free
• nut-free

Curried Chickpea Salad

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

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 2, 15 oz. cans garbanzo beans (drained & rinsed)
• 1 c grated carrots
• 1/2 c dried cranberries

Sauce:

• 3 T tahini
• 2 T lemon juice
• 1/2 T ACV
• 1/2 T liquid aminos
• 1/2 T pure maple syrup
• 1 tsp curry
• 1 tsp cumin

Directions

1. Add your chickpeas, carrots & cranberries to a large bowl.
2. Add your sauce ingredients to a small bowl & whisk until combined.
3. Pour your sauce onto your chickpea mixture & mix everything together with a fork. Cover & refrigerate. Enjoy!

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

Rosemary Potatoes & Brussel Sprouts

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

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1.5 lb small red potatoes
• 2 T coconut oil
• 1 T paprika
• 1.5 tsp rosemary leaves, finely crushed
• 1 tsp garlic powder
• 1/2 tsp pink himalayan salt
• 10 large brussels sprouts
• ground pepper

Directions

1. Preheat your oven to 425F.
2. Rinse your potatoes. Line a baking sheet with a silpat and spread your potatoes onto the sheet.
3. Melt your coconut oil and pour on top of your potatoes.
4. Immediately, while the coconut oil is still hot, sprinkle onto your potatoes the paprika, rosemary, garlic and salt.
5. Mix everything together on the sheet with your hands or a spoon.
6. Bake for 45-50 minutes.
7. While that is baking, slice your brussels sprouts into halves or thirds.
8. With 12 minutes left of the potatoes baking, remove your sheet from the oven. Add your brussels sprouts. Grind fresh pepper across the sheet and mix everything together once more with a spoon.
9. Place back into the oven and allow to finish baking the last 12 minutes. Serve hot. Enjoy!

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

Happy Thanksgiving!

 

 

 

 

Toasted Coconut Banana Muffins

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

Now onto the protein muffins!

These protein muffins are made with Orgain’s plant-based Cookies and Cream Protein Powder. I love it!!! If you don’t own any use any other flavor you have like vanilla, chocolate or peanut butter. The taste will be different but still delicious!

These protein muffins are the best in health & taste!

• Clean
• Plant-based
• Healthy
• Fiber & Protein Packed
• Filling
• Oil- free
• Sweet
• Delicious

• Servings: 11 muffins
• Time: 25 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 3 scoops (70g)  protein powder (I used @drinkorgain Cookies & Cream)
• 1 c quick oats (gluten-free if needed)
• 2/3 c unsweetened organic coconut flakes
• 1/3 c whole wheat flour
• 1 tsp baking soda
• Pinch of pink himalayan salt

Wet Ingredients:

• 2 large ripe banana
• 4 oz natural apple sauce
• 1/4 c non-dairy milk
• 1/4 c pure local honey or agave
• 1 tsp vanilla extract

Additional:

• Handful white chocolate chips

Directions

1. Preheat the oven to 350F. Spray a muffin tin with non-stick spray & set aside.
2. Add your ripe bananas to a large mixing bowl & beat until pureed.
3. Add the rest of your wet ingredients to your mixing bowl & mix until combined.
4. Add all your dry ingredients to a medium sized bowl & whisk to combine.
5. Pour your dry ingredients into your wet & mix until just combined.
6. Fold in your white choc chips.
7. Use an ice-cream scooper to distribute your batter among 11 of the muffins holes.
8. Bake for 18 minutes. 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!

 

 

Quinoa Pumpkin Chili

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

Now onto this ‘Pumpkin Chili!’

Why to love this recipe:

• Easy to make (thanks to the crockpot)
• Perfect for food prepping
• Filled with veggies that can be swapped for any others you prefer or have on hand
• Filling
• Healthy
• Delicious
• Fall ready
• Vegan as always 🙂

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

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 3 c filtered water or vegetable broth
• 2 c greens (kale/spinach/chard)
• 1 sliced zucchini
• 1 c uncooked quinoa
• 1 15 oz can organic pumpkin puree
• 1 15 oz can black beans (drained & rinsed)
• 1 15 oz can corn (drained & rinsed)
• 1 6 oz can tomato paste
• 1/2 red onion, chopped
• 1/2 T cinnamon
• 2 tsp black garlic puree
• 1 tsp curry
• 1 tsp turmeric
• 1/2 tsp pink himalayan salt

Directions

1. Add all ingredients to a crockpot.
2. Stir & cook on high heat for 3 hrs, or low for 6.
3. Serve hot. Enjoy!

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

Happy Fall!

 

 

 

 

Quinoa Rainbow Stew

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Vegan Dog Treats filled with Veggies’!

Now onto this ‘Quinoa Rainbow Stew!’

Why to love this recipe:

• Can be made in a crockpot or on the stove
• Perfect for food prepping
• Filled with veggies that can be swapped for any others you prefer or have on hand
• Filling
• Healthy
• Delicious
• Vegan as always 🙂

• Servings: 3
• Time: 30 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1 c veggie broth or filtered water
• 3/4 c un-cooked quinoa
• 1 15 oz can, petite diced tomatoes
• 1 c cubed butternut squash
• 1/2 a zucchini, sliced
• 1/2 an eggplant, sliced & chopped
• 7 stalks asparagus, chopped
• 1 tsp black garlic puree
• 1 tsp turmeric
• 2 tsp Flavor God’s Everything Spicy seasoning (or other natural spices of choice)

Optional Toppings:

• Fresh Basil
• Nutritional Yeast

Directions

1. Add all ingredients to a crockpot OR large skillet sprayed with avocado spray.
2. Stir & cook on high heat in the crockpot for 4 hours; OR in your skillet on medium heat on the stove for about 20 minutes (or until liquid is absorbed and quinoa is cooked), stirring occasionally.
3. Serve hot with things like fresh basil & sprinkled with nooch. Or cover & refrigerate or freeze as a food prep. Enjoy!

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

Happy Tuesday. It’s never too late to food-prep for the rest of the week!

 

 

 

 

Apple Flour, Sweet Potato Bars

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

Now onto these Apple Flour Bars!

First, what is apple flour?

I got sent a bag of apple flour from Earthly Choice!

‘Made from the healthiest part of the apple (the peel) and blended with the highest quality wheat flour, our Apple Flour is where sustainability and nutrition meet. With a taste, look and feel like regular flour, you can add it to pancakes, brownies and cookies just like you would any ordinary wheat flour; except ours gives you a boost of iron and antioxidants with every serving! How do you like them apples? ‘

As for the rest of these bars they are:

• Sugar-free
• Oil-free
• Protein & fiber packed
• Made with only7 ingredients
• Vegan

• Servings: 8 bars
• Time: 30 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1 c apple flour
• 1 c coconut flour
• 1 c organic sweet potato puree
• 1 c no-sugar added apple sauce
• 1/4 c non-dairy milk
• 1 T chia seeds
• 2 tsp cinnamon
• 1 tsp baking powder

Optional fold ins:

• Handful dried cranberries
• Handful non-dairy chocolate chips

Directions

1. Preheat your oven to 350F. Spray a 9×9 pan or similar with coconut oil spray & set aside.
2. Add all ingredients to a large mixing bowl.
3. Beat until combined.
4. Fold in cranberries, choc chips, nuts, whatever you like!
5. Pour batter into your pan & smooth with a spatula.
6. Bake for about 25 minutes or until edges are slightly golden brown & a knife inserted comes out clean. Enjoy!

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

Have a healthy week everyone!

 

 

 

 

Sweet Biscuit Drops

Don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Black Bean Brownie Muffins’!

Now onto these Sweet Biscuits!

These biscuits are made with the healthy grains, oats and coconut flour. I do not even own regular white flour in my home and neither should you. It’s not needed and full of empty calories. Oats and coconut flour are full of both fiber and protein and don’t compromise taste!

These biscuits are sweet enough to be eaten alone or could be paired next to some non-dairy yogurt or frozen and whipped coconut milk!

Eat them anytime of the day as they are:

• Clean
• Dairy-free
• Healthy
• Natural
• Fiber & Protein Packed
• Filling
• Oil- free
• Sweet
• Delicious

• Servings: 7 ice-cream scoop size drops
• Time: 30 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 c quick oats (gluten-free if needed)
• 1/2 c coconut flour
• 2 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp pink himalayan salt

Wet Ingredients:

• 1/2 c non-dairy milk (I like @ripplefoods unsweetened pea milk)
• 1/2 c natural applesauce
• 1/4 c raw local honey or agave
• 1 tsp vanilla extract

Fold ins:

• 4 dried apricots, chopped
• 3 pitted and chopped dates

Directions

1. Preheat your oven to 350F. Line a baking sheet with a silpat or spray with coconut oil spray.
2. Add all dry ingredients to a large mixing bowl & whisk.
3. Add all your wet ingredients to your mixing bowl & beat until combined.
4. Fold in your sliced apricots and dates.
5. Use an ice-cream scooper to scoop and place 7 drops of batter onto your baking sheet.
6. Bake for 13-15 minutes or until 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!

Enjoy the weekend 🙂

 

 

 

 

Carrot Gingerbread Pronuts

If you love the taste of gingerbread and are looking for a healthy snack these are perfect for you!

These Carrot Gingerbread Pronuts are:

• Clean
• Plant-based
• Healthy
• Fiber & Protein Packed
• Filling
• Made with veggies
• Delicious
• Naturally sweetened

If you don’t have a donut tin, don’t worry! Bake this healthy mixture into muffins or bars! Just adjust cooking time as needed.

 

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

Credit: thekellydiet.blog

Ingredients

Donut base Ingredients:

• 1 1/2 c oats
• 1/3 c sprouted spelt flour
• 2 c carrots (2 c grated carrots for mixer version)*
• 1 T black strap molasses
• 1 T vanilla extract
• 1 in. ginger root (1 1/2 T freshly grated ginger)
• 1 tsp cinnamon
• 1/4 tsp ground cloves
• 1/2 tsp baking powder
• 1/2 c homemade almond milk

*These donuts were made in a vitamix. You can still make these simply by mixing the ingredients, just use the orange ingredients instead,

Crumble Ingredients:

• 1/4 c almond flour
• 2 T local honey or pure maple syrup

Directions

1. Preheat the oven to 350F. Spray a 6 hole donut tin with coconut oil spray & set aside.
2. Add all donut base ingredients to a vitamix and blend until combined. (or to a mixer & mix until combined).
3. Distribute your batter among the donut holes.
4. Prepare crumble by simply mixing your almond flour with sweetener of choice.
5. Use fingers to crumble mixture on top of donut batter.
6. Bake for 15 minutes or until a toothpick comes out clean. Enjoy!

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

Happy Saturday!

 

 

Crispy Almond Butter Cookies

Don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this Vegan Sweet Potato Hash:)

Now for some protein cookies!

Enjoy these cookies as a healthy snack, protein add-in to a meal, or dessert!

• Servings: 2 big cookies
• Time: 30 minutes
• Difficulty: easy
• Print

Ingredients

Ingredients:

• 1/2 c almond butter
• 1/4 c almond flour
• 3 T coconut flour
• 1/2 tsp cinnamon
• 1 tsp ground flax
• 1 tsp chia seeds
• 2 T raw honey or pure maple syrup
• 1/2 c unsweetened apple sauce

Optional Toppings:

• Butterscotch baking chips

Directions

1. Preheat the oven to 350F. Spray 2 small tart tins with coconut oil spray & set aside.
2. Add all dry ingredients to a Vitamix or high speed blender & blend until combined.
3. Distribute batter among tins & smooth.
4. Sprinkle on desired toppings such as butterscotch baking chips.
5. Bake for 23-25 minutes or until edges are slightly golden brown.
6. Allow to cool before removing from tins. Enjoy!

See ya later!