Lunch / Dinner

Jicama & Cauliflower Buffalo Bites

 

 

I am obsessed with my ‘Buffalo Cauliflower Steak‘ recipe. Because I could eat it every day I decided to try to make it even healthier without compromising taste.

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How I’ve changed the recipe:

  • I used half the amount of hot sauce cause the first one is reallyyyy hot. You can leave it with the full amount though. All depends on your desired heat level.
  • I reduced the amount of flour used.
  • I replaced the sprouted spelt flour with coconut and garbanzo bean flour.
  • I adjusted the spices a bit.
  • I tried baking jicama in the buffalo batter!
  • I added a vegan yogurt sauce to dip it in. This also helps with the heat 🙂

I personally loveddd how this turned out. I ate the entire cauliflower by myself and didn’t have to have any guilt about it.

You can check out the original recipe here to see which you might prefer or if you want to try making something somewhere in the middle of these two recipes.

Now on to the new version!

Jicama & Cauliflower Buffalo Bites

  • Servings: 1-3
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

Ingredients:

  • 1 head cauliflower (I used an orange one)
  • 1/3 of a jicama
  • 1/2 T flaxseed
  • 2 T garbanzo bean flour
  • 1 T coconut flour
  • 1/4 – 1/2 c hot sauce (depending on desired heat level)
  • 1/4 c non-dairy milk
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp turmeric
  • 1 tsp taco seasoning (I used Flavor God)
  • 1/4 tsp ground pepper

Yogurt Dipping Sauce:

  • Non-dairy greek yogurt mixed with just a little cumin

Directions

  1. Preheat your oven to 350F.
  2. Chop your head of cauliflower either into steaks, florets, or both.
  3. Cut the skin off your jicama and cut into fry shapes.
  4. Add the rest of the ingredients to a large bowl & mix until combined.
  5. Dip cauliflower & Jicama on all sides into the sauce.
  6. Place onto a baking sheet lined with parchment paper.
  7. Bake for 35 minutes minutes or until crispy.
  8. Mix in a little cumin into non-dairy greek yogurt for a dipping sauce.
  9. Serve straight out of the oven after slightly cooled. 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

And so everyone knows, tomorrow is my dog’s 3rd birthday!!!

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Lunch / Dinner

Vegan Buffalo Cauliflower Steak

So this IS the best dinner I have eaten in months. I feel like I could eat it every day it was so good.

This recipe makes Vegan Buffalo Cauliflower. You can use one head of cauliflower to make ‘Steak‘ and ‘Taco Meat.’ Cut your cauliflower length wise to make steak slices, and the rest of the head into florets for your taco meat.

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You will first make your buffalo sauce and then mix your cauliflower into that.

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Personally I like my Buffalo Cauliflower Steak plain because it was so good on it’s own I didn’t want anything else in my bite. However, making it into a layered sandwich sounds pretty good too 🙂

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I recommend all of my recipes of course!

But please, do not miss out on making this one!!!

Buffalo Cauliflower Steak

  • Servings: 4
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

Ingredients:

  • 1 head cauliflower (I used an orange one)
  • 1 T flaxseed
  • 1/2 c sprouted spelt four
  • 1/2 c non-dairy milk
  • 1/2 c hot sauce
  • 1/2 c water
  • 2 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp turmeric
  • 1 tsp taco seasoning (I used Flavor God)
  • 1/4 tsp ground pepper

Directions

  1. Preheat your oven to 400F.
  2. Chop your head of cauliflower either into steaks, florets (for tacos), or both.
  3. Add the rest of the ingredients to a large bowl & mix until combined.
  4. Add cauliflower into the bowl & mix in the sauce.
  5. Spread onto a baking sheet lined with parchment paper.
  6. Bake for 35 minutes minutes or until crispy. Eat as is or make into a sandwich or tacos! 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

I hope everyone had a great weekend!

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Lunch / Dinner

Curried Butternut Squash Power Bowl

Well hi guys!

Happy Sunday. Who is doing some food prep today?!

I feel like Sundays are my wellness days. You don’t have to rush a work out. You can make a healthy breakfast at home, spend time with pets & friends, maybe go for a hike & even do some food prep for the week!

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I’ve been out of curry for about a month & finally remembered to buy it at the store today. Is anyone else horrible at using their shopping list at the grocery store?!

I also had half of a butternut squash leftover so wanted to make a crockpot with both these ingredients for some food prep.

And that’s how we landed with this ‘Curried Butternut Squash Power Bowl.’ Enjoy!

Curried Butternut Squash Power Bowl

  • Servings: 5
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1 c lentils (I used green)
  • 1/2 c quinoa
  • 1/2 a large butternut squash, cubed (or about 2 c cubed)
  • 2 large handfuls kale/spinach
  • 1/4 red onion, diced
  • 1, 15 oz can diced tomatoes
  • 1, 15 oz can tomato sauce
  • 1 c veggie broth
  • 1 tsp garlic powder
  • 1 tsp curry
  • 1 tsp cumin
  • 1 tsp gram masala
  • 1 tsp ginger
  • 1/2 tsp cinnamon
  • 1/2 tsp turmeric
  • dash pink himalayan salt

Directions

  1. Add all ingredients to a slow-cooker.
  2. Stir. Cook on high heat for 4 hours or low heat for 8. Serve hot or cover & refrigerate for a food prep!

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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

And this is what my dog is doing currently as I am blogging, lol 🙂

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Lunch / Dinner

Creamy, Indian Chickpea Salad

Haven’t you heard?! 

The best things in life are cruelty free!

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Just like this Creamy, Indian Chickpea Salad! This recipe makes for a great food prep. You can also easily make it your own by replacing or adding different veggies or herbs & adjusting the spices.

Make this high protein & fiber meal your own! What would you add or remove to it?!

Creamy, Indian Chickpea Salad

  • Servings: 4
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

Veggie Ingredients:

  • 1 purple sweet potato, baked & diced
  • 1 can chickpeas, rinsed
  • 1 cucumber, peeled & diced
  • 1/4 red onion, diced
  • 1 c spicy sprouts

Dressing:

  • 1/2 c non-dairy yogurt
  • Juice from 1 lime
  • 1 tsp ground cumin
  • 1/2 tsp cayenne
  • 1/4 tsp garlic powder

Directions

  1. Add your veggie ingredients to a large bowl.
  2. Mix the dressing ingredients, separately.
  3. Add the dressing to the veggies & use clean hands to mix until combined.
  4. Top with dried cranberries if desired. Serve immediately or cover & refrigerate for food prep. 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

I hope everyone had a great weekend!

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Lunch / Dinner

Beet Mac & ‘Cheeze’

 

I cannot lie, this turned out soooo amazing I think I might be a genius! 

Can I give myself genius status?

I turned beets & carrots into a completely healthy Mac & Cheese, so I’m going to go with yes!

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Banza noodles are the only noodles I use because they are made from chickpeas! Give me a noodle that is full of fiber & protein and I’m thrilled.

So do your body & taste buds a favor and make this Mac & Cheeze!

Beet Mac & 'Cheeze'

  • Servings: 2
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 2 red beets, chopped
  • 1 C baby carrots, chopped
  • 1/4 of a red onion, chopped
  • 1 tsp garlic powder
  • 1/4 tsp turmeric
  • Juice from 1/3 of a lemon
  • 1-2 C veggie broth
  • 1/4 C nutritional yeast
  • A few pieces of fresh basil (optional)
  • Chickpea Noodles (I use Banza)

Directions

  1. Add your beets, carrots, onion, garlic powder, turmeric & lemon juice to a slow-cooker.
  2. Add in just enough vegetable broth so that the bottom of the crockpot is covered but veggies are not completely immersed.
  3. Stir, cover & cook on high heat for 4 hrs.
  4. When veggies are about done, transfer just the broth from the crockpot to a small pan to cook your noodles in. Add in 1 C noodles & cook until tender.
  5. Add the remainder of your crockpot to a food processor or high speed blender along with your basil & nutritional yeast. (You can leave some veggies in the slow-cooker to top your plate with at the end).
  6. Blend until everything is combined.
  7. Plate your noodles & top with the beet sauce. 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

Happy Saturday from the #1 Beet lover, my dog, Batman!

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Lunch / Dinner

The Pizza Diet.

So you love pizza?

Want to eat it every day?

Go ahead 🙂

Because, my pizza is…img_3047

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. img_2855

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.img_2857

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, Peppersimg_3042
  • Beets, Shredded Zucchini, Pepper, Almond Cheeseimg_3037
  • Beets, Zucchini Blossoms, Mushrooms, Basil, Nutritional Yeastimg_2868

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 🙂

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

You won’t want to miss this Gingerbread Almond Butter recipe!20687347_1959794000900615_8262646831230484480_n(1)

 

Breakfast

Simple Creamy Green Smoothie

Happy Friday everyone!!! Don’t forget to check out your local Farmers Markets this weekend. I’d love to hear what fruits & veggies you get!

Before I share my simple smoothie recipe I wanted to update you on some of my Instagram posts from this week. @thekellydiet

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“Lunch Bowl” Farmers Market goodies, a veggie patty & my cheesy pea pesto 👩‍🌾👍

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“One bowl, Cake Crumble ” In a medium sized bowl mix with a fork 3/4 c rolled oats, 2 T coconut flour, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/2 tsp baking powder, 1/2 c unsweetened 🍎 sauce, 1/4 c unsweetened almond milk & 1/2 tsp maple extract. Fold in 1/4 c loosely packed shredded 🥕 s. Pour mixture onto a  cookie sheet lined with parchment paper. Bake at 350F for 20 minutes. Enjoy! 

And here is a smoothie to start off your weekend on the right track 🙂

Simple Creamy Green Smoothie

  • Servings: 2
  • Difficulty: easy
  • Print

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Ingredients

  • Handful of spinach/kale
  • 1/2 a frozen banana, chopped
  • 1/2 c frozen mango chunks
  • 1/2 c frozen pineapple chunks
  • 1/2 tsp matcha
  • 2 c unsweetened non-dairy milk of choice
  • Sprinkle of nutmeg (optional)

Directions

  1. Add all ingredients to a blender.
  2. Blend until smooth & creamy.
  3. Sprinkle with nutmeg or add any other desired toppings. Enjoy!

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What do you want to bake or cook this weekend?!

Breakfast · Lunch / Dinner

Stacked Sweet Potato Breakfast Sliders

Let’s talk about Spiralizing.

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I love to spiralize. Not that I used noodles much before, but I really do not miss them now that can make a plate filled with veggie noodles.

Spiralizing is simply using a spiralizer to cut veggies or fruit into long ribbons or strips.

My recommendation is to buy a good quality spiralizer from the get go.

  • First I bought a hand held one, but it only worked for long skinny vegetables like zucchini.
  • I then bought a plastic hand turn one. It allowed me to spirazle any vegetable, no matter there shape, but it broke after 2 months.
  • I now have a Kitchen Aide 5 Blade Spiralizer that attaches to my mixer. I highly recommend this product because it is durable, works for any vegetable or fruit, & has 5 blades, which most others do not.

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I think everyone should invest in a good spiralizer! It will give you the ability & encourage you to make so many fun, healthy, colorful & yummy dishes.

My favorite veggies to spiralize are beets, butternut squash, zucchini & sweet potatoes.

I usually create Buddha Bowls with my spiralized veggies, but decided to create more of a bun this time.

Stacked Sweet Potato Breakfast Sliders

  • Servings: 2
  • Difficulty: easy
  • Print

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Ingredients

  • 3/4 c spiralized sweet potato
  • 1/2 – 1/4 tsp Italian seasoning  (I like Flavor God’s)
  • 1 T coconut oil, melted (or one cage-free egg*, beaten)

*I try to avoid using eggs as much as possible for health & environment reasons. Using an egg will allow the sweet potatoes noodles to stick together better. Coconut oil will make more of a crispy platform.

Toppings I used:

  • Roasted & sliced beets
  • Plain greek yogurt or tahini
  • 4 slices smokey maple bacon tempeh, baked
  • Roasted yellow pepper
  • Diced tomato
  • Salsa
  • Cilantro
  • Roasted brussels sprouts, on the side

Directions

  1. Preheat your oven to 450F.
  2. Heat a large skillet over medium heat & add the sweet potato noodles.
  3. Cook until they start to soften, about 8 minutes.
  4. Transfer the noodles to a bowl & allow to cool.
  5. Stir in the Italian season & melted coconut oil (or beaten egg*).
  6. Place the noodles into the cups of 4 small muffins tins or 2 small cake tins, forming nests. Press them in firmly & freeze for 15 minutes.
  7. Line a baking sheet with foil & place the firmed up sweet potatoes on the sheet.
  8. Bake until tops start to brown, about 12 minutes.
  9. Remove & stack with desired toppings. Be creative! Enjoy 🙂

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What will you stack your sweet potato base with?!

 

Breakfast · Lunch / Dinner

Sweet Potato Toast

Why to love this recipe:
  1. It really could not be any easier to make
  2. It lets you be creative & use what you have on hand to make a yummy meal
  3. It’s filling & yummy
  4. It can be a quick breakfast or you can really dress it up & make it a complete meal for lunch or dinner
Image result for sweet potato nutritionWhy to love sweet potatoes:

They have a mighty nutritional punch!

  • One medium sweet potato contains over 400% of your daily needs for vitamin A
  • as well as an abundant of fiber & potassium.
  • They have more nutrients than regular potatoes, with fewer calories.

Sweet Potato Toast

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

  • One large sweet potato

Some Topping Ideas:

  • Plain greek or non-dairy yogurt, sliced blackberries, fresh mint
  • Organic pizza sauce, pre-roasted & sliced beets, nutitional yeast/nooch, fresh basil
  • Nut butter, banana, cinnamon, goji berries

It’s toast so be creative! Avocado, hummus, scrambled tofu, mashed beans, salsa…..

Directions

  1. Preheat the oven to 400F
  2. Wash & dry your sweet potato. Leave the skin on.*
  3. Cut your potato lengthwise into 1/4” thick slices.
  4. Pierce each slice with a fork to help steam escape & improve the texture.
  5. Lay slices flat on a baking sheet lined with parchment paper or a silpat.
  6. Bake for about 15-20 minutes at 400F. **
  7. Allow to cool slightly & add desired toppings.

*Eating the skin adds more nutrition such as fiber & potassium. In addition, baking or toasting them preserves more nutrients than boiling.

**Note: You can also make sweet potato toast in a toaster. Toast on the highest setting of your toaster until tender when pierced with a fork.

What toppings will you use?!

 

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?!