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?

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!

 

 

 

 

Vegan Curried Burger with a Cheezy Pea Pesto

Don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Apple Guacamole’!

 

Now for these burgers!

They are completely plant-based, have a curry kick & are layered with flavorful veggie ingredients.

• Servings: 4 large patties
• Time: 45 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Patty Ingredients:

• 1 15 oz can organic black beans or garbanzo beans (drained & rinsed)
• 1/2 c organic pumpkin puree
• 1/4 c garbanzo bean flour
• 2 T flaxseed
• 1/4 onion, chopped
• 1 tsp garlic powder
• 1 tsp curry powder
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/2 tsp turmeric
• Juice from half a lime

Pesto Ingredients:

• 1 15 oz can organic peas (drained & rinsed)
• Handful fresh basil
• 1/4 c nutritional yeast
• Juice from 1 lemon
• 1 tsp garlic powder

Additional toppings:

• Multi-grain English Muffin or Ezekiel Bun
• Brown, Spicy Mustard
• Tomato

Directions

1. Preheat your oven to 390F. Line a baking sheet with a silpat or spray with coconut oil spray.
2. Add all patty ingredients to a food processor fitted with a S-blade & process until combined.
3. Scoop 1/2 c of batter onto your baking sheet. Smooth into patty shapes. Will make about 4 patties.
4. Bake for 23 minutes or until crispy.
5. While the patties are baking add all Pea Pesto ingredients to your clean food-processor. Process until combined.
6. Assemble burger with desired toppings. I used a multi-grain bun spread with spicy brown mustard, the patty spread with the pea pesto, & topped with tomato. Enjoy!

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

🙂

 

 

 

 

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 🙂

 

 

 

 

Lemon Poppyseed Pronuts (oil + sweetener free)

Before diving into this recipes don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Chia Swirl Breakfast Bowl’ 🙂

Now as for these ‘pronuts’… protein donuts  🙂

They are:

• Refreshing
• Light but filling
• Healthy
• Clean
• Oil free
• Sweetener free
• Protein & fiber packed

You will enjoy the smells while baking these pronuts too thanks to that fresh lemon zest!

Enjoy these pronuts for breakfast, snack, or dessert!

Lemon Poppyseed Pronuts

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

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 1/2 c quick oats (gluten-free if needed)
• 1/2 c garbanzo bean flour
• 1 T flax
• 2 T poppy seeds
• 1 tsp baking soda
• 1/2 tsp baking powder
• Pinch of pink himalayan salt
• Zest from 2 lemons

Wet Ingredients:

• 1 c natural apple sauce
• 3/4 c freshly squeezed lemon juice
• Sweetener if desired*

*I didn’t use any sweetener. If you’d like to add some I’d recommend just 1/4-1/3 raw local honey or agave. If using, reduce the amount of apple sauce used by the amount of sweetener you add.

Directions

1. Preheat the oven to 350F. Spray the holes of a 6 hole donut tin or a 9 hole muffin tin with coconut oil spray & set aside.
2. Add all your dry ingredients to a medium sized bowl & whisk to combine.
3. Add in your wet ingredients & mix until everything is combined.
4. Distribute batter evenly among your donut or muffin holes.
5. Bake for 18 minutes or until a toothpick comes out clean & your 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!

Happy Almost Friday!

 

 

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.

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!

• Servings: 1-3
• Time: 45 minutes
• Difficulty: easy
• Print

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!

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

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

 

Lemon Banana Muffins

Before diving into this recipes don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘The Hulk’ aka, Green Juice 🙂

Now as for these muffins… 🙂

They are:

• Refreshing
• Light but filling
• Healthy
• Clean
• The perfect amount of sweetness

You will enjoy the smells while baking these muffins too! That fresh lemon zest is such a wonderful smell in the kitchen 🙂

Enjoy these muffins for breakfast, snack, or dessert!

• Servings: 9 muffins
• Time: 25 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 1 1/4 c quick oats (gluten-free if needed)
• 1/2 c coconut flour
• 1 T flax
• 1 T chia seeds
• 1 tsp baking soda
• 1/2 tsp baking powder
• Pinch of pink himalayan salt
• Zest from 2 lemons

Wet Ingredients:

• 2 ripe bananas
• 3/4 c freshly squeezed lemon juice
• 1/4 c raw local honey or agave

Directions

1. Preheat the oven to 350F. Spray a 9 holes of a muffin tin with coconut oil spray & set aside.
2. Add all your dry ingredients to a medium sized bowl & whisk to combine.
3. Add in your wet ingredients & beat until bananas are pureed & everything is combined.
4. Use an ice cream scooper to distribute batter among your 9 muffin holes. Top with additional lemon zest.
5. Bake for 18 minutes or until a toothpick comes out clean & your 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!

I hope everyone had a good 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!

 

 

Light Banana Cream Muffins

Don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like these Rutabaga fries!

Now onto these light banana muffins!

These 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 muffins are the best in health & taste!

• Clean
• Vegan
• Healthy
• Free from regular flour
• Light & airy
• Fiber & Protein Packed
• Filling
• Oil- free
• Chocolatey
• Delicious

• Servings: about 12
• Time: 30 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 6 scoops (5/8 c) @drinkorgain Cookies & Cream protein powder*
• 1 c quick oats (gluten-free if needed)
• 2 T coconut flour
• 1 tsp baking soda
• Pinch of pink himalayan salt

*Can replace with a vanilla, chocolate or PB plant-based protein powder

Wet Ingredients:

• 4 large ripe bananas
• 1 c natural apple sauce
• 1/4 c pure local honey or agave
• 1 tsp vanilla extract

Additional:

• Handfull non-dairy chocolate chips
• Dried Cranberries

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 choc chips.
7. Use an ice-cream scooper to distribute your batter among the 12 muffin holes.
8. Bake for 20 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 Almost Friday!