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.

 

 

Raw Truffle Samoas

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

It’s Girl Scout cookie season!

The good… they’re delicious.

The bad… it’s not hard to eat an entire sleeve of these yummy cookies in one day.

So here is a healthy version that not only tastes delicious, but will fill you up & give you energy! No more guilt when you indulge in a few of these truffles.

• Servings: 10 truffles
• Time: 20 mins
• Difficulty: medium
• Print

credit: @thekellydiet

Ingredients

• 2/3 c unsweetened shredded coconut
• 1 1/3 c oats
• 1/3 c unsweetened cocoa or cacao powder
• 8 pitted dates
• 1 ripe banana
• 2 T cacoa nibs
• 2 T non-dairy milk
• 1 T almond butter
• 1/2 tsp vanilla extract
• pinch himalayan salt

Directions

1. Bake 1/3 of the coconut on a baking sheet at 400F for 5 minutes.
2. While that is baking add to a food processor the other 1/3 of coconut along with the rest of the ingredients.
3. Process until smooth like batter and combined.
4. Roll 2 T of the dough into balls.
5. Transfer your baked coconut flakes into a small bowl.
6. Roll your doughs of ball into the toasted coconut flakes.
7. Store in a sealed container in the fridge. 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!

 

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!

 

 

 

Pumpkin Peanut Butter Protein Bars

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

Now for some delicious Pumpkin Peanut Butter Protein Bars!

These fit and protein packed bars are also yummy enough for dessert! Bonus, they are also super easy to make!

The main ingredients are…

• organic steel cut oats
• vegan peanut butter protein powder (I like @drinkorgain –has only 1 g of sugar)
• organic pumpkin

Let’s get baking!

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

Credit: thekellydiet.blog

Ingredients

• 1/2 c organic pumpkin puree
• 1/2 c natural apple sauce
• 3/4 c organic steel cut oats (gluten free if needed)
• 2 scoops (46g) plant-based peanut butter protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Drizzle:

• 1/4 c Peanut Butter Powder
• 1/4 c filtered water
• 1 T Cocoa Powder
• 80% cacao or  non-dairy chocolate chips

Directions

1. Preheat oven to 350 degrees. Spray an 8×8 pan with non-stick olive oil spray & set aside.
2. In a food processor add all ingredients.
3. Process until combined.
4. Pour batter into your pan & smooth with a spoon.
5. Bake at 350 degrees for about 15 minutes.

Drizzle:

1. Once done baking and cooled, add all drizzle ingredients, except your choc chips, to a small bowl. Use a fork to mix until combined.
2. Pour drizzle on to top of your base.
3. Sprinkle on some choc chips, slice and enjoy! Great served warm or eaten cold after refrigerated.

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

Happy October!

Fit Peanut Butter Cup Brownie

Hey guys!

How would you like to take the Peanut Butter & chocolate layered idea of a Peanut Butter Cup & turn it into a healthy & fit snack?!

If you don’t like the idea… well idk we probably shouldn’t be friends.

For those of you who do like the idea, let me show you how it’s possible!

The main ingredients are…

• organic oats
• coconut flour
• vegan peanut butter protein powder (I like @drinkorgain –has only 1 g of sugar)
• organic sweet potato puree (can also replace with organic pumpkin puree)

All these ingredients are protein packed! They are also low in fat, high in fiber, & low in sugar… per usual here at The Kelly Diet 🙂

So let’s get that delicious peanut butter/ chocolate fix with this fit option!

• Servings: 4 large slices
• Time: 45 minutes
• Difficulty: medium
• Print

Credit: thekellydiet.blog

Ingredients

Base:

• 1/2 c organic sweet potato puree
• 1/2 c natural apple sauce
• 3/4 c organic oats (gluten free if needed)
• 2 scoops (46g) plant-based peanut butter protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Top:

• 1/2 c coconut flour
• 1/2 c apple sauce
• 1/2 c unsweetened plant-based milk of choice
• 2 T cocoa powder
• 1 tsp cinnamon
• Dash of vanilla extract
• 1/4 tsp baking soda

Directions

Base:

1. Preheat oven to 350 degrees. Spray a pie tin with non-stick olive oil spray & set aside.
2. In a food processor add all base ingredients.
3. Process until combined.
4. Pour batter into your pan & smooth with a spoon.
5. Set aside.

Top:

1. Add all top ingredients to your clean food processor.
2. Process & scrapes the side of the bowl until batter is thoroughly combined.
3. Spread batter on top of your base later.

Bake:

1. Bake at 350 degrees for about 20 minutes.
2. Let cool before eating. Enjoy!

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

Who will you share a slice with?

Protein Brookies

It’s my sister’s birthday. So how do I know how to celebrate, bake her something healthy & delicious of course! I have made a similar version of these brookies before using chickpeas. You can get the recipe here: Cookie-Dough Protein Brookies

So, what makes these ‘Protein’ Brookies?

The main ingredients are…

• oats
• coconut flour
• vegan protein powder
• powdered peanut butter

All these ingredients are protein packed! They are also low fat, high in fiber, & low in sugar… per usual here at The Kelly Diet 🙂

Cookie-dough Protein Brookies

• Servings: 6
• Time: 45 minutes
• Difficulty: medium
• Print

Credit: thekellydiet.blog

Ingredients

Base:

• 3/4 c organic pumpkin puree
• 1/2 c natural apple sauce
• 1 T raw local honey or agave
• 1/2 c oats (gluten free if needed)
• 2 T organic powdered peanut butter
• 2 T cocoa powder
• 2 scoop plant-based peanut butter protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Top:

• 1/2 c coconut flour
• 2 T oats
• 2 T organic pumpkin puree
• 1/3 c apple sauce or softened coconut oil
• 3 T powdered peanut butter
• 1/2 tsp cinnamon
• Dash of vanilla extract
• 1/4 c unsweetened plant-based milk of choice
• 1/4 tsp baking soda
• pinch of himalyan salt

Fold Ins:

• 1 vegan mint chocolate bar chopped into chunks & slivers

Directions

Base:

1. Preheat oven to 350 degrees.
2. In a food processor add all base ingredients.
3. Process until combined.
4. Pour batter into 3 small cake tins, sprayed with nonstick olive oil spray, or into 1 prepared 8X8 pan & press down with a spatula.
5. Set aside.

Top:

1. Add all top ingredients to your clean food processor.
2. Process & scrapes the side of the bowl until batter is thoroughly combined.
3. Pour batter on top of base & smooth with a spoon.

Bake:

1. Top with chocolate chunks & lightly press them into the batter.
2. Bake at 350 degrees for about 18 minutes.
3. Let cool before eating. Enjoy!

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

These Protein Brookies were great energy before a birthday hike 🙂

Black Bean Mini Muffins& Coconut Flour Cookie Dough

Hi Guys!

I am excited to share this post with you! I came up with these Black Bean Mini Muffins, added it to a bowl of my Coconut Flour Protein Cookie Dough & it was a treat! A healthy treat too 🙂

I love Bob’s Red Mill Products & I use their Coconut Flour for many of my recipes. I was so excited when they shared my recipe on their site!

View this post on Instagram

You made it through Monday!!! That was a close call. Let's treat ourselves to this bowl of Coconut Flour Protein Cookie Dough from @thekellydiet. Follow the link in our profile to get the good stuff! #recipe #glutenfree #cookiedough #treatyoself #chooccolatechip

A post shared by Bob's Red Mill (@bobsredmill) on Apr 17, 2017 at 4:01pm PDT

Coconut flour is awesome!

• It is made from ground & dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining which is the coconut meat.
• It is not actually “flour” in the way we normally think of it, in that it contains zero grains, zero nuts,  & is made completely of pure coconut.
• It is high in fiber, protein, & healthy fats.
• Free from wheat & other grains.
• Low in sugar, digestible carbs & calories, & has a low score on the glycemic index.

You can get the recipe for my Coconut Flour Protein Cookie Dough here: @thekellydiet

Now for some mini muffins!

Black Bean Mini Muffins

• Servings: 12 mini muffins
• Time: 20 mins
• Difficulty: easy
• Print

Ingredients

• 1 15 oz organic box black beans (drained & rinsed)
• 3 T powdered peanut butter – I used PB2
• 1 scoop plant-based chocolate protein powder- I used Orgain
• 1/4 c unsweetened cocoa powder
• 1 tsp baking powder
• Pinch of pink Himalayan salt
• 2 T unsweetend almond milk
• 1 ripe mashed banana
• 1/4 c pure maple syrup
• Cacao nibs

Directions

1. Preheat the oven to 375F.
2. Spray a muffin pan with non-stick cooking spray & set aside.
3. Add the first 5 ingredients to a food processor. Process until broken down & combined.
4. Add the next 3 ingredients to the food processor & process again until no clumps remain.
5. Divide batter among the 12 muffins tins.
6. Sprinkle each filled tin with a few cacao nibs.
7. Bake at 375F for 10 minutes.
8. Allow to cool before removing from tin.
9. Cover & keep refrigerated. I find them best served chilled. Enjoy!

And here is a random picture of my dog reminding us all to stay curious, explore, try new things & be creative 🙂

 

 

 

 

Fudge Protein Donuts

I hope everyone had a fun holiday weekend!

I was at my parent’s cottage so I made some snacks ahead of time to bring & whipped up some bars there using whatever I could find in their kitchen that would work.

Of course the majority of my time wasn’t spent in the kitchen. We boated, biked, & were out in the sun as much as possible.

K, let’s talk about these donutssss. They are dense, fudgey, sugar-free, vegan, packed with protein & my favorite… yummy enough for dessert, yet healthy enough for breakfast.

We are so used to adding a whole cup or more of baking sugar to recipes. It’s not necessary! My baking sweetening secret is to use bananas, unsweetened apple sauce, dates, & occasionally a bit of pure maple syrup or raw honey. I sweetened these donuts with one ripe mashed banana which also helped to hold everything together & provide the fudge texture I was looking for.

Forget cutting carbs! Try combining healthy flours & grains in your recipes. These protein donuts are a combination of almond, coconut, & oat flour.  I used Bob’s Redmill almond flour/meal, but you can also make your own by simply grinding almonds in a food processor or high speed blender (Be careful not to over process or oils will be released & almond butter will start to form).

Here are some other flours to try out. Do some research on each flour before replacing in recipes. For example, coconut flour is extraordinarily absorbent & less is needed than most flours. You generally want to substitute 1/3 C coconut flour for 1 C grain-based flour. You also need to increase the amount of liquid.

Protein Fudge Donuts

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

Ingredients

Flax Eggs:

• 3 T ground flax
• 9 T water

Dry Ingredients:

• 3/4 c almond flour
• 1/2 c oat flour
• 1/4 c coconut flour
• 1/4 tsp baking soda
• 1 tsp pumpkin pie spice
• Dash of ground cloves

Wet Ingredients:

• 1/2 tsp coconut extract
• 1/4 c organic pumpkin puree
• 1 ripe mashed banana

Toppings:

• PB2, prepared (Could replace with any other nut or seed butter)
• Cacao nibs
• Bee pollen (not vegan)
• Toasted coconut chips
• Organic shredded unsweetened coconut

Directions

1. Spray 7 donut holes with non-stick baking spray.
2. Mix flax egg ingredients in a small bowl. Set aside (at least 5 minutes).
3. In a large mixing bowl, combine all the dry ingredients.
4. In a medium sized bowl, mash & mix the wet ingredients.
5. Pour wet ingredients & flax eggs into the dry ingredients. Mix until just combined.
6. Distribute batter among the 7 donut holes.
7. Bake at 300 degrees for 15 minutes.
8. Let cool & top with desired toppings (optional). Enjoy!

My Favorite topping was the prepared PB2 with Toasted Coconut Chips 🙂 What will you top yours with?!

 

Cookie-dough Protein Brookies

If you are wondering what the featured image above has to do with these brookies…. this was where I found my dog while I was baking. Just chilling on my reusable grocery bags. He’s the weirdest & that’s why I love him.

K, let’s talk about these Brookies. The main ingredients are oats & chickpeas. Chickpeas, also known as garbanzo beans, are legumes that are considered both a vegetable & protein food. Oh do I love chickpeas. They make great egg re-placers as well. I have successfully made yummy vegan frittatas & omelettes using chickpea flour. Chickpeas have more fiber & protein than eggs & none of the health or environment risks. Try it out!

You will love these Brookies because they are yummy enough for dessert yet healthy enough for breakfast! If you are just too hangry & want to eat it sooner, you can also not bake the dough, scoop it in a bowl & eat it raw*. Not a bad option…

 

 

*I had leftover chickpeas so I made this raw cookie dough to eat while the brookies were cooking: 

• 1/2 c chickpeas (drained & rinsed)
• 2 T organic pumpkin puree
• 1/2 scoop plant-based vanilla protein powder
• 1 T powdered peanut butter
• 2 tsp stevia
• 1/4 tsp cinnamon
• dash of vanilla extract
• pinch of himalyan salt

Instructions: Simply add all ingredients to a food processor. Process until combined. Add any desired toppings or enjoy straight from the bowl 🙂

K, now for the baked version…

• Servings: 6
• Time: 45 minutes
• Difficulty: medium
• Print

Ingredients

Base:

• 3/4 c organic pumpkin puree (can also use mashed banana)
• 1 T stevia
• 1/2 c natural apple sauce
• 1/2 c oats
• 1/4 c organic powdered peanut butter
• 2 T cocoa powder
• 1 scoop plant-based chocolate protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Top:

• 1 c chickpeas (drained & rinsed)
• 2 T organic pumpkin puree (can also use mashed banana)
• 3 T powdered peanut butter
• 1/2 tsp cinnamon
• 1 T stevia
• Dash of vanilla extract
• 2 T unsweetened vanilla cashew milk (or other plant-based milk of choice)
• 1/4 tsp baking soda
• pinch of himalyan salt

 

Toppings:

• Cacao nibs

Directions

Base:

1. Preheat oven to 350 degrees.
2. In a mixer add all base ingredients.
3. Mix until combined.
4. Pour batter into 3 small cake tins, sprayed with nonstick olive oil spray, or into 1 prepared loaf pan & press down with a spatula.
5. Set aside.

Top:

1. Add all top ingredients to a food processor.
2. Process & scrapes the side of the bowl until batter is thoroughly combined.
3. Pour batter on top of base & press down with a spatula.

Bake:

1. Sprinkle with a few cacao nibs.
2. Bake at 350 degrees for about 18 minutes.
3. Let cool before eating. The bars are also great cold. I cover my leftovers & keep them stored in the fridge. Enjoy!

What do you prefer, raw or baked?!