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!

 

 

 

Maple Sweet Potato Bread

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Peppermint Hot Cocoa Overnight Oats!’

 

This healthy sweet potato bread is so delicious that I have a hard time not finishing the whole thing myself!

What makes this bread healthy? It’s made of fiber-filled, protein-packed and energizing ingredients!

Not to mention it’s super easy to make 🙂

I’m going to give you 2 options in the recipe. One will reduce the amount of oil and syrup used to make it even healthier. If you are looking for more of that dessert bread leave the original amount.

Let’s get baking!

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

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 c organic whole wheat flour (find one high in fiber & protein)
• 1 c organic old fashioned or rolled oats
• 1/3 c organic unsweetened coconut flakes
• 3T coconut flour
• 1/2 T cinnamon
• 1 tsp baking soda
• Pinch of pink himalayan salt

Wet Ingredients:

• 1 1/2 c organic sweet potato puree
• 1/2 c melted coconut oil OR 1/4 c melted coconut oil + 1/4 c non-dairy milk
• 1/2 c pure maple syrup OR 1/4 c pure maple syrup + 1/4 c natural apple sauce

Additional:

• 1/3 c white chocolate chips (optional)

Directions

1. Preheat the oven to 395F. Spray a loaf pan with non-stick cooking spray & set aside.
2. Add all your dry ingredients to a medium sized bowl & whisk to combine.
3. Add all your wet ingredients a large bowl & mix until combined.
4. Pour your dry ingredients into your wet & mix until just combined.
5. Fold in your white choc chips.
6. Pour your batter into your loaf pan & smooth with a spoon so that it is evenly distributed.
7. Bake for 45 minutes or until a toothpick comes out clean. Enjoy!

If you’re on Instagram & make this recipe tag @thekellydiet & #thekellydiet so I can share!

 

 

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!

 

 

Roasted Asparagus, Split Pea Soup

This soup is an easy twist on my Slow- Cooker, Coconut Split Pea Soup!

Why Split Peas?!

 

Why this soup?! It is…

• Creamy
• Full of flavor
• Unique
• Very filling
• Healthy
• Vegan
• Easy to make
• Clean
• Simply delicious

If you love creamy soup, step right up! 

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

Credit: thekellydiet.blog

Ingredients

• 1 lb (2 cups) 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 + more to reach desired consistency
• 1 can light coconut milk
• Pinch of pink himalayan salt

Additional:

• 20 fresh mint leaves
• 8 thick or 15 thin asparagus stalk
• 2 limes

Directions

1. Add all of your ingredients, except for the mint leaves, asparagus & lime to a crockpot.
2. Stir, cover & cook on low heat for 8 hours or high heat for 4 hours.
3. When your crockpot is about done. Preheat your oven to 425F. Roast your asparagus for 15 minutes on a baking sheet lined with a silpat.
4. When soup is done & asparagus is roasted, transfer both to a food processor or high speed blender, such as a Vitamix. Add in the mint leaves & squeeze in your limes. Blend until smooth. Add more vegetable broth & blend if wanting a creamier consistency.
5. Serve hot. Enjoy!

*If you were wondering what my side is, it’s Jicama Fries! Simply Bake jicama in a little white wine vinegar, turmeric & sugar-free taco seasoning!

Have a great night guys!

 

Pumpkin Protein Cookie Cake

Before diving into this amazing recipe, remember to check out my Instagram, @thekellydiet for more recipes not on the blog!

Like this ‘Cheezy Vegan Pea Soup!’

So what is a  Pumpkin Protein Cookie Cake?

It’s a healthy dessert made from ingredients like pumpkin, oats and coconut flour.

But gets it’s delicious flavor from peanut flour, honey/agave & non-dairy chocolate chips!

So eat this yummy power creation for breakfast, a snack, or dessert! Enjoy!

 

• Servings: about 4-6
• Time: 40 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 c oats (gluten free if needed)
• 1/2 c garbanzo bean flour
• 1/2 c peanut flour (I used PB2)
• 1 tsp baking powder
• Pinch of pink himalayan salt

Wet Ingredients:

• 1 T flax
• 1 1/2 c pumpkin puree
• 1/2 c unsweetened apple sauce
• 1/3 c raw honey or agave
• 1/4 c non-dairy milk
• 1 tsp vanilla extract

Fold ins:

• Non-dairy chocolate chips

Directions

1. Preheat the oven to 350F. Spray an 8×8 pan or similar with coconut oil spray & set aside.
2. Add all your dry ingredients to a large mixing bowl & whisk.
3. Add all your wet ingredients a medium sized bowl & mix until combined.
4. Pour your wet ingredients into your dry & mix until just combined.
5. Fold in your choice chips.
6. Pour your batter into your pan & smooth with a spatula so that it is evenly distributed.
7. Bake for 30 minutes or until a toothpick comes out clean.
8. Remove, allow to cool & top with drizzled prepared peanut flour or nut butter of choice. Enjoy!

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

Later Skaters.

 

 

 

Sweet Pumpkin Oat Bread

This healthy Sweet Pumpkin Oat bread is moist, delicious & sure to energize your day. Start your day off with 2 slices of this bread & you’ll be good till lunch! That’s not to say that I didn’t eat the whole loaf in one day….. #EveryTime

What makes this bread healthy?

The main ingredients are all great sources of energy:

• oats
• coconut flour
• pumpkin 
• honey (also an antioxidant power house!)

This bread is also oil free and dairy free, per usual 🙂

• Servings: about 9 slices
• Time: 1 hr 10 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 2 c oats (gluten free if needed)
• 2 T coconut flour
• 1/2 T baking powder
• 2 tsp cinnamon
• Pinch of pink himalayan salt

Wet Ingredients:

• 1 T flax
• 1 1/2 c pumpkin puree
• 1 c unsweetened non-dairy milk
• 1/4 c raw honey or agave
• 1 tsp vanilla extract
• 1 tsp apple cider vinegar

Fold ins:

• Dried Cranberries

Directions

1. Preheat the oven to 325F. Spray a loaf pan with non-stick cooking spray & set aside.
2. Add all your dry ingredients to a large mixing bowl & whisk.
3. Add all your wet ingredients a medium sized bowl & mix until combined.
4. Pour your wet ingredients into your dry & mix until just combined.
5. Fold in your cranberries.
6. Pour your batter into your loaf pan & smooth with a spatula so that it is evenly distributed.
7. Bake for 50 minutes. Enjoy!

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

And that’s a good night for me. See you later guys!

 

 

 

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 🙂

 

Vegan Pumpkin Gingerbread & Parfait

Confusing title. To explain I made a vegan pumpkin gingerbread that is delicious on it’s own, but I also then used the bread to make a breakfast parfait! So in the post I will share the bread recipe along with how I made my parfait.

This bread is all natural & made with awesome ingredients like pea protein. Healthy, protein & fiber packed, low-sugar & delicious! I think so 🙂

Vegan Pumpkin Gingerbread

• Servings: about 10 slices
• Time: 1 hr 15 mins
• Difficulty: medium
• Print

Credit: thekellydiet.blog

Ingredients

Wet Ingredients:

• 1 T egg replacer (mixed with 3 T water)
• 1 c pumpkin puree
• 1/2 c unsweetened apple sauce
• 1 tsp pure vanilla extract

Dry Ingredients:

• 2 c quick or rolled oats (gluten-free if necessary)
• 1/4 c garbanzo bean flour
• 1/4 c pea protein
• 1/4 c date sugar
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp ground cloves
• 1/2 tsp ground nutmeg
• 1/4 tsp ground ginger
• Pinch of pink himalayan salt

Toppings:

• A small handful of organic unsweetened shredded coconut flakes

Directions

1. Preheat your oven to 350F.
2. Spray a loaf pan with non-stick cooking spray & set aside.
3. Mix your egg replacer powder with 3 T water in a medium sized bowl.
4. Add the rest of your wet ingredients to the bowl & whisk.
5. Add all your dry ingredients to a large bowl & whisk.
6. Add wet into dry & mix until combined.
7. Pour batter into your loaf pan.
8. Sprinkle the top with the shredded coconut & use a butter knife to cut a slit down the top of the loaf (for appearances).
9. Bake at 350F for 50-55 minutes.
10. Allow to cool slightly before removing from your pan & to cool completely before slicing. Enjoy!

Pumpkin, Chocolate Breakfast Parfait

• Servings: 2
• Time: 10 mins + overnight
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Chia pudding:

• 1/4 c chia seeds
• 1 c unsweetened plant-based milk of choice
• 1 scoop plant-based chocolate protein powder
• 1/2 tsp cinnamon

Layers:

• Sliced & chopped vegan pumpkin gingerbread
• Sliced banana
• Plain Yogurt
• Fresh green figs
• Or anything else you like!

Directions

1. Add all chia pudding ingredients in a bowl or jar & mix very well with a fork, making sure to scrape the sides & bottom as well.
2. Cover & refrigerate overnight to set.
3. In the morning divide your chia pudding among 2 jars. Add your desired layers & indulge in this healthy & delicious treat/breakfast!

What would you layer your parfait with?!