Lunch / Dinner

Spicy Tofu Filling (great for tacos or on a bun!)

So awhile ago I made ‘Tofu Sloppy Jo’s.’ I wanted to re-create the recipe by making them more spicy & serving the filling in yellow corn tortillas for some yummy tacos.

They turned out great!

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I love this recipe because it is…

  • quick & easy to make
  • nutrious
  • filling
  • delicious
  • versatile

Spicy Tofu Filling (great for tacos or on a bun!)

  • Servings: 2-3
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 block firm tofu
  • 1/2 c fresh chopped bell pepper or 1/4 c canned & diced green chiles
  • 1 tsp apple cider vinegar
  • 2 T liquid aminos
  • 2 T organic ketchup
  • 1 T dijon
  • 1/2 tsp cayenne (adjust to your desired spice level)
  • 1/4 tsp turmeric
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder

Directions

  1. Heat a non-stick skillet on medium temperature & add in your tofu.
  2. Chop your tofu with a spatula into tiny pieces.
  3. Add the rest of your ingredients to the skillet/pan & stir.
  4. Cover your skillet & allow to cook on medium to low heat for about 10 minutes, stirring occasionally.
  5. Serve warm in yellow corn tortillas or on a whole-grain sprouted bun with desired toppings. 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

What will you make with this filling?!

Lunch / Dinner

Lentil Loaf

I don’t make vegan meatloaf or meatballs often & I’m not sure why because every time I do I love them!

This was my dinner last night. Give it a shot, you won’t regret it!

These Lentil Loaf Muffins are:

  • Clean
  • High in Fiber & protein
  • Dense
  • Full of flavor
  • Filling
  • Cruelty-free

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Lentil Loaf

  • Servings: 2-4
  • Difficulty: medium
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 c dry brown/green lentils
  • 1/3 c chopped onion
  • 3 tsp minced garlic
  • 1 large carrot, peeled & chopped
  • 1 c cubed sweet potato chunks
  • 1 c quick or rolled oats
  • 1/4 c tomato paste
  • 2 T ground flaxseed
  • 3 T nooch/ nutritional yeast
  • 2 T pure maple srup
  • 1 T apple cider vinegar
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp Flavor God’s Everything spicy seasoning
  • 1/4 tsp cayenne
  • 1/4 tsp black pepper
  • Pinch of pink himalyan saltimg_3942

Directions

  1. Preheat your oven to 375F. Spray 6 muffins tins with nonstick cooking spray or a loaf pan.
  2. Cook lentils according to instructions on package.
  3. Saute onion, garlic, carrots & sweet potato until softened (about 10 minutes).
  4. Add lentils, saute mix & the rest of your ingredients to a food processor.
  5. Pulse until mixture is just combined & texture is sticky.
  6. Distribute batter among your 6 muffin tins or all into one loaf pan.
  7. Spread a light layer of ketchup on top of the loaf.
  8. Bake muffins at 375F for 25 minutes or loaf for about 30-35 minutes. I served mine in a bowl along with seasoned spaghetti squash & sauteed cabbage & orange bell pepper. Enjoy!

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Bye for now as I will be on vacation for a week! Excited but also ah I have to leave this little cutie 😦

Lunch / Dinner

Carrot Dog

So I know the concept of the ‘Carrot Dog’ sounds ridiculous. I am a veggie lover & even I didn’t try it when this first became a hit. I am here to tell you that it’s true, the Carrot Dog is amazing! It really tastes like a hot dog- in a good way 🙂

Some things I would recommend:

  • Make sure you cook it until it is soft throughout. At my second attempt of the carrot dog I didn’t steam it long enough & it was not as good.
  • I suggest marinating it for 24 hrs or overnight. Some recipes say 4 hrs but I think the longer the better.
  • Have fun with it! I used an eggplant, flatout & sweet potato as a bun for it. All were delicious!

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Carrot Dog

  • Servings: 2
  • Difficulty: easy
  • Print
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Credit: thekellydiet.blog

Ingredients

  • 2 large carrots
  • 1/2 c water
  • 3T Braggs Liquid Aminos
  • 2 tsp onion powder
  • 1 tsp paprika
  • 1/2 T dijon mustard
  • 3/4 water

Directions

  1. Cut off ends of carrots & peel.img_2939
  2. Place carrots into a pan with the 1/2 c water. Cover with a lid & simmer for 15 minutes or until very soft, like a hot dog.
  3. While that is cooking mix the rest of the ingredients in a bowl or tupperware that will fit your carrots.
  4. Place your steamed carrots into the mixture. Cover & place in the fridge to marinate overnight.img_2948
  5. Before eating place everything, including the marinade back into the pan. Cover & simmer for another 15 minutes or until soft through. Enjoy!

Bun Ideas: I used a roasted eggplant, Flatout’s Rosemary & Olive Oil flat, & a baked sweet potato. All were excellent!

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What bun will you use?!

Breakfast · Lunch / Dinner

Chia Socca

 

Before we get to the socca,  here is a recipe for “No Bake PB 🍌 Bites” that I posted on my Instagram this past weekend: @thekellydiet.

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1️⃣In a large bowl mix with a fork

🔹2 c rolled oats

🔹1 tsp cinnamon

🔹 1 tsp vanilla

🔹splash of almond milk

🔹1/4 c raw 🍯  or pure maple syrup

🔹1 large ripe mashed 🍌

🔹1/2 c natural peanut butter or almond or 🌻 butter 🔹1/4 c mini morsels or cacao nibs

2️⃣Use an 🍦 scoop to spoon batter 2️⃣roll into balls & 3️⃣refrigerate. Enjoy!

Follow my Instagram for more recipes that may not be posted on the blog!

K now to socca!

This was my first time trying/making Socca & it turned out great!

So what is Socca?

  • It is a type of thin, unleavened pancake or crêpe made from chickpea flour.
  • It is a great source of fiber, protein & has a slew of vitamins & minerals.

I added just a bit of chia seeds to my socca for extra nutrients & to help absorb more of the liquid in the batter.

This recipe is easy to make & lets you be creative by choosing your own toppings.

  • You can top it with nut butter & fruit for a healthy dessert, or
  • with veggies & a homemade sauce for a yummy & nutritious meal.

Chia Socca

  • Servings: 1
  • Difficulty: easy
  • Print

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*This makes one socca so double recipe as need.

Ingredients

Socca:
Toppings I used:
  • Roasted brussles sprouts
  • Baked sweet potato chunks
  • Sauteed peppers
  • Sauteed mushrooms
  • Tomato
  • Organic white wine vinegar
  • Italian seasoning
Avocado/ yogurt sauce:
  • 1/3 of an avocado
  • 1/4 c cilantro
  • 1/4 c plain greek or non-dairy yogurt
  • 1 tsp lemon juiceimg_2423

Directions

Socca:
  1. Add all the socca ingredients to a small bowl.
  2. Whisk & set aside for half an hour to allow seeds to soak & mixture to thicken.
  3. Heat a small sized skillet on medium heat & spray with non stick spray.
  4. Once pan is hot & mixture has set, spoon batter into the pan & make sure it is evenly distributed (the benefit of using a small pan is that you can smooth the batter among the whole pan for an even distribution & perfect circle).
  5. Let batter cook for 3 minutes.
  6. Use a spatula to carefully lift sides, then flip.
  7. Allow to cook on the other side an additional 3 minutes.
  8. Remove from pan & top with desired toppings.img_2422
Toppings:
  1. I first roasted my brussels sprouts & sweet potato, without any oil, & sprinkled with Flavor God’s Italian Seasoning.
  2. I sauteed the mushrooms & peppers in organic white wine vinegar.
Avocado/yogurt Sauce:
  1. Add all avocado/yogurt sauce ingredients to a blender.
  2. Blend until smooth.
  3. I added the sauce to a clear squirt bottle to distribute evenly on top.

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What will you top your socca with?!

 

 

 

Lunch / Dinner

Vegan Sweet Potato Enchiladas

Quick side note: Some more simple recipes I post only on my Instagram: @thekellydiet.

Like my dinner last night…

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Spaghetti Squash seasoned with Italian Seasoning; tempeh, peppers, zucchini & mushrooms all sauteed in Liquid Aminos; added to a bowl with diced tomato & sprinkled with nutritional yeast. So delicious, easy, healthy & yummy. You could also top with pizza sauce, pasta sauce or salsa.

So, for more plant-based foods that may not get posted on the blog follow: @thekellydiet

K now for some Enchiladas!

Sweet Potatoes, Butternut Squash, Pumpkin. – 3 nutritious & yummy foods that are interchangeable in many recipes ~especially breads, smoothies & casseroles.

All are excellent sources of Vitamin A & C and have a ton of fiber.

So for these enchiladas I used sweet potato, but feel free to replace with butternut squash or pumpkin.

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These enchiladas are packed with nutrients & are extremely filling. I have made them four times & they have always been a crowd pleaser. I have made them with red & green enchilada sauce & enjoyed both.

So let’s get to the recipe!

Vegan Sweet Potato Enchiladas

  • Servings: 4-5
  • Difficulty: medium
  • Print

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Ingredients

  • One large sweet potato, cubed
  • 1/2 c raw cashews
  • 3/4 c salsa
  • 1 bell pepper, chopped
  • 1 15 oz organic box or can of black beans, drained & rinsed
  • 1 tsp himalyan salt
  • 1/2 tsp cumin
  • 1/4 tsp cayenne
  • Handful of spinach/kale
  • 1/4 c nutritional yeast
  • 11-12 corn tortillas
  • 1 18 oz package of enchilada sauce
  • Sliced avocado, diced tomato & fresh cilantro, for serving

Directions

  1. Prep sweet potato by either piercing with a fork & baking at 400F for one hour or chopping it into cubes & steaming until soft.
  2. While that is cooking, soak cashews in warm water & set aside.
  3. Preheat oven to 350F.
  4. Drain cashews, then add to a blender along with the salsa & bell pepper. Blend until smooth.img_2342
  5. Add in beans, spices & kale/spinach & blend again until well combined.
  6. Pour mixture into a medium sized bowl. Stir in the sweet potato & nutritional yeast.img_2345
  7. Take out a 13X9 pan & pour just enough enchilada sauce to cover the bottom.
  8. Spoon filling into tortillas, fold them up & place seam-side down in the pan. Once all enchiladas are laid next to each other, cover them with the rest of the enchilada sauce.
  9. Bake at 350F for 30 minutes.
  10. Allow to cool slightly & serve with desired toppings. Enjoy!

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Are there any other veggies or spices you would add to the mixture?!

Lunch / Dinner

Spicy Cucumber Noodle Bowl (containing 2 minute, creamy cheese sauce)

If you don’t use Nutritional Yeast/ Nooch, you have to start!

Not only does this superfood give your food a cheesy taste. It is also loaded with vitamins, contains protein & is low in calories.

I add nooch to soups & sauces as well as sprinkle it directly on cooked veggies & popcorn. You can buy it in bulk containers at stores like Whole Foods. You can also buy it on Amazon. I usually buy Bragg’s.

Okay so this post contains a simple, 2 minute Vegan BEAN Cheese Sauce. Tomorrow I will post a VEGGIE Cheese Sauce that will feature a pretty killer Vegan Mac n Cheese recipe.

Read til the bottom of the post as I will share the flatbread I made with my leftover sauce as well!

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Spicy Cucumber Noodle Bowl (containing 2 minute, creamy cheese sauce)

  • Servings: 1-2
  • Difficulty: easy
  • Print

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Ingredients

Creamy Cheese Sauce :img_2071
  • 1 can white beans (drained & rinsed)
  • 1/4 c Nutritional Yeast/ Nooch
  • 1/2 tsp garlic powder
  • 1/4 c unsweetened plant-based milk of choice
Roasted Veggies:

(Feel free to use any other veggies you have on hand)

  • Handful of broccoli
  • Handful of cauliflower florets
  • 1/2 a Japanese eggplant, thinly sliced
  • Organic white wine vinegar
Bowl Base:

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  • 1/2 a large spicy cucumber, spiralized
  • 1/4-1/3 c Italian Seitan
  • 2 leaves of rainbow chard, chopped
  • Crushed red pepper

Directions

Roasted Veggies:
  1. Preheat the oven to 400F.
  2. Add the broccoli, caulifower & eggplant to a small pan.
  3. Pour a small amount of the organic white wine vinegar on top of veggies (about 2-3 T) & stir to ensure all veggies are covered.
  4. Bake for 15 minutes.
Creamy Cheese Sauce:
  1. Add all cheese sauce ingredients to a blender.
  2. Blend until smooth.
Bowl Base:img_2052
  1. Add spiralized cucumber, Italian seitan & chard to a pan.
  2. Cook on medium heat for about 5 minutes. Stir in desired amount of cheese sauce, cover & cook for another 5 minutes.

Bowl:

  1. Transfer the spiralized cucumber mixture to a bowl.
  2. Top with roasted veggies.
  3. Sprinkle with desired amount of crushed red pepper.
  4. Store leftover cheese sauce in a closed container/jar in the fridge. Enjoy!

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Look at my dog patiently waiting for some veggie leftovers 🙂

 

LEFTOVERS :)))))

Here is a super simple, quick, easy, healthy & yummy dinner to make with your leftover cheese sauce.

I love Flatout flatbreads. Most of their flats have a good amount of fiberprotein. They are great topped with vegan pizza ingredients, hummus & veggies, etc & then grilled or baked.

For this recipe I used their multi-grain Flatout. I also like their protein flat as well.

Veggie Flatbread

  • Servings: 1
  • Difficulty: easy
  • Print

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Ingredients

  • One Flatout Flatbread
  • Your leftover vegan creamy cheese sauce
  • Veggies of Choice. I used: Kale, spinach, cauliflower florets, peppers, tomato & italian seitan.

Directions

  1. Preheat oven to 375F.
  2. Spread with cheese sauce & top with veggies.
  3. Bake for about 6 minutes or until crispy. I added a bit of cilantro & sprinkled my flat with more nooch before eating. Enjoy!

*Can saute veggies prior to baking as well.

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Lunch / Dinner

Spaghetti Squash Pizza Casserole

Hi everyone! I hope you all had a fun, relaxing & veggie filled weekend. The featured image above is all the recipes that will be posted this week!

img_1988We had an apartment full of pups on Saturday. No complaints as my dog was pumped to have some friends over. If anyone wants to train a dog & give it to me so that my dog can have a sibling, please feel free 🙂

Alright, Spaghetti Squash Pizza Casserole… slightly confusing name but pretty on point. This recipe is 100% vegan, made entirely of veggies, delicious & filling.

I call it a casserole b/c the spaghetti squash base in not crispy like pizza but thick & soft like a casserole. This is then cooked, stacked with plant-based pizza options, & cooked again. The absolute best thing about this pizza is that you could eat the entire pan & only feel healthy about it 🙂

So let’s get to the recipe so you all can have a bowl full of pizza inspired veggies tonight.

Spaghetti Squash Pizza Casserole

  • Servings: 1-4
  • Difficulty: medium
  • Print

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Ingredients

Spaghetti Squash base/crust:

  • 2 T ground flax
  • 6 T water
  • 1 spaghetti squash
  • 1 T Nutritional Yeast / Nooch

Plant-based Pizza Topping Ideas:

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  • Organic Pizza Sauce
  • Sliced zucchini
  • Thinly sliced beets
  • Peppers
  • Mushrooms
  • Spiralized Sweet Potato
  • Smokey maple bacon tempeh
  • More nutritional yeast
  • Crushed red pepper
  • Fresh basil

Directions

  1. Preheat oven to 400 degrees.
  2. Line a baking sheet with parchment paper.
  3. Cut 1 spaghetti squash in half, de-seed & cook face down on the parchment paper for 45 minutes.
  4. Prepare flax eggs by mixing the ground flax & water in a small bowl. Set aside for 5 minutes to set.
  5. Once squash is cooked allow to cool slightly & then use a fork to scrape out the insides. (Can prepare spaghetti squash, cover & refrigerate up to a week before to save time). img_1904
  6. Add all base/crust ingredients to a bowl & mix with a fork until just combined.
  7. Pour half or all of the spaghetti squash (depending on how thick you want your base) into a 8×8 pan. Flatten with a fork.img_1905
  8. Bake for 10 minutes at 400 degree.
  9. Remove from oven & stack with desired toppings.
  10. Bake for another 25 minutes.
  11. Allow to cool slightly & devour. –No judgement if you grab the entire pan & a fork like I did :) -Enjoy!

*You can also make mini individual pizzas with the same cooking time & instructions.

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What plant-based toppings will you stack your pizza with?!

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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?!

 

Lunch / Dinner

Chickpea Veggie Burgers

Related imageWhen someone thinks of the 4th of July what usually comes to mind?

  • Fireworks
  • Warm weather
  • Friends & Family
  • Games
  • Alcohol
  • And of course, Grilling

As I knew I was going to be traveling to my parents cottage for the 4th, I asked my mom if she would pick up some frozen veggie patties that I could grill. I wanted to make it as easy as possible as I knew she would already be doing a lot of cooking.

Instead she responded asking if I wanted to make my own, which of course I did.

These Chickpea Veggie Burgers are fast & easy to make, yummy & a great food prep idea as well. Get out your grill!

 

 

Chickpea Veggie Burgers

  • Servings: 6 patties
  • Difficulty: easy
  • Print

Ingredients

  • 1 can chickpeas (drained & rinsed)
  • 1 c oats
  • 1/2 red onion, diced
  • 1 small zuchinni, grated
  • 1/4 c fresh cilantro, finely chopped
  • 1 T hot sauce
  • 2 T natural nut butter or tahini
  • 1 tsp cumin
  • Dash of cayenne
  • 1 tsp garlic powder
  • Pinch of himalayan salt
  • Black pepper to taste
  • 2 T avocado or olive oil

Directions

  1. Add chickpeas to a bowl & mash with a fork
  2. Add the rest of the ingredients to the bowl
  3. Mix everything together with your hands until well distributed & combined
  4. Form mixture into 6 patties (can seal & refrigerate or freeze for later if food-prepping)
  5. Grill at 400F for about 20 minutes, flipping halfway through (You can also cook these in a pan if desired)
  6. Add toppings or make a yummy bowl along with other grilled veggies!

What are you favorite vegetables to grill?!

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?!