White Bean Chili

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

 

Now for some dinner!

This White Bean Chili is:

• a great food prep
• Soy- free
• Vegan
• filling
• Full of protein and fiber
• something even a meat eater will love!

• Servings: 5
• Time: 40 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1 lb golden potatoes
• 1/2 white onion, chopped
• 1 jalapeno, diced
• 4 c vegetable broth
• 2, 15 oz cans white bean, drained & rinsed
• 1, 15 oz can corn, drained & rinsed
• 1 c salsa verde
• 1/2 c quinoa
• 2 T corn starch
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/4 tsp dried oregano
• 1/4 tsp turmeric
• dash himalayan salt
• dash black pepper

Directions

1. In a large saucepan, over medium heat, add in and saute the potatoes, onion, and jalapeno.
2. Add in the rest of the ingredients, one at a time, slowly stirring and combining everything together.
3. Bring your mixture to a boil, and then turn it down and let simmer for 30 minutes or until potatoes are cooked through, stirring occasionally.
4. Serve hot and keep leftovers stored in a container in the fridge or freeze for future meals. Enjoy!

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

Happy food prepping!

 

Chickpea Scramble

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Bliss Balls,’ coming 2/13!

 

Now for some scramble!

This scramble is:

• The perfect breakfast
• Soy- free
• Vegan
• Customizable – use any veggies you usually like in an omelette 
• Full of protein and fiber

• Servings: 1
• Time: 10 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1/3 c chickpea/ garbanzo bean flour
• 3/4 c almond milk
• 1/2 tsp paprika
• 1/4 tsp turmeric
• veggies of choice (I used pepper, mushroom, kale spinach)
• toppings of choice (I used fresh ground pepper and tomato; salsa is also good)

Directions

1. Heat a skillet on medium heat.
2. In a medium size bowl whisk your chickpea flour, almond milk, paprika & turmeric.
3. Pour your mixture into your skillet. Add in your veggies of choice.
4. Once a texture starts to form from the chickpea flour & almond milk; mix everything with a wooden spoon.
5. Cover skillet and let your scramble cook, stirring occasionally, until the almond milk has been fully absorbed.
6. Transfer scramble to a plate. Add desired toppings and 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!

 

Bucha Carrot Dogs

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Pizza Dough Cookies’:)

Now, you’ve seen my carrot dogs before.

I’ve switched it up a bit to make them even healthier and more delicious by cooking them in kombucha!

I used Brew Dr. Kombucha’s new flavor, Vanilla Oak 🙂

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 simmer it long enough.
• I suggest marinating it for at least 4 hours. Some recipes say 2 hrs but I think the longer the better.
• Have fun with it! I have used an eggplant, flatout & a sweet potato as a bun for it. All were delicious!

• Servings: 2-4
• Time: 20 minutes plus overnight
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 4 large carrots
• 1/2 c vegetable broth
• 1/2 c kombucha
• 1/4 c Braggs Liquid Aminos
• 1 T dijon mustard
• 2 tsp onion powder
• 1 tsp paprika
• 1/4 tsp turmeric

Directions

1. Cut off ends of carrots.
2. Add the rest of the ingredients (your marinade) to a large pot & stir. Add in your carrots and spin carrots in your marinade. Cover and refrigerate for 4 hours or overnight to marinate.

1. After carrots have been marinated, place pot on the stove and bring to a boil. Reduce heat to a simmer and let sit for 20 minutes or until soft through.
2. Add carrots to a buddha bowl or serve in a bun of choice & add your favorite hot dog toppings. Enjoy!

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

Happy eating 🙂

Vegan Frittata

Hello from Denver!

I am out here on job interviews, so wish me luck 🙂

While out here I am staying at my sisters. So what better way to thank someone for letting them stay at their place than making them food?!

I love this Vegan Frittata recipe. The main ingredients are Garbanzo Bean Flour & veggies. Hello health & yumminess!

Not only does this frittata taste great but it is easy to make & makes for a great food prep as well. You can make it in advance, refrigerate, & re-heat when desired.

First we will saute some veggies.

Then mix & pour on our garbanzo bean batter.

And lastly, bake them! (This can be done in either a 9×9 pan or 10 muffin tins.)

So let’s get to the recipe!

• Servings: 4
• Time: 40 mins
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1 T coconut oil
• 3 c veggies of choice (ones that you would like in an omelette)
• 2 c garbanzo bean flour
• 2 c water
• 1/4 c nutritional yeast
• pinch of pink himalayan salt
• dash of ground pepper

Directions

1. Preheat the oven to 400F. Spray a 9×9 pan or 10 muffins tins with non-stick cooking spray.
2. Heat a large skillet on medium heat. Add in the coconut oil.
3. When the oil is melted, use a spatula to distribute it around the whole pan. Add in your veggies. (I also sprinkled in a little turmeric & red pepper flakes).
4. Cook until veggies are tender & any kale/spinach is wilted.
5. In a large bowl add the rest of your ingredients. Whisk until the batter is smooth and everything is combined.
6. Pour garbanzo bean batter on top of your veggies in the skillet. Mix everything together for about  1 minute.
7. Pour batter into your pan or distribute amongst your 10 muffin tins. If baking in the pan, bake for 30 minutes. If baking in the muffin tins, bake for 22 minutes.
8. Serve warm, topped with salsa 🙂 Enjoy!

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

 

Brownie Batter Overnight Oats

It is Monday… but I hope everyone had a fun weekend & are ready to take on the week. The featured image above are all the recipes that I will be posting this week!

Did anyone do any food prep yesterday? I made a big batch of these Brownie Batter Overnight Oats for snacks & a big pot of Peach Cauliflower Oatmeal for breakfast this week. I also re-stocked my fridge with veggies to cook up for dinners.

I think you will enjoy these overnight oats as they are easy to make, chocolaty, creamy & protein & fiber filled.

I’ve eaten these for breakfast, a snack, dessert & even a big portion for dinner alongside some steamed veggies. So there really is no bad time to eat them 🙂

I’m excited to share this recipe with you!

• Time: 10 mins to make & at least 2 hours to set
• Difficulty: easy
• Print

Ingredients

• 1 c rolled oats
• 1 c unsweetened plant-based milk of choice
• 1/2 c plain greek or non-dairy yogurt
• 2 T unsweetened cocoa powder
• 1 scoop plant-based chocolate protein powder (I like Orgain)
• 1/2 tsp vanilla extract
• Pinch of Himalayan salt
• 1 ripe banana*, mashed
• Cacao nibs (optional)

*The banana adds not only taste, nutrients & creaminess but provides a natural sweetness instead of using other sugars or unnatural sweeteners.

Directions

1. Add all ingredients to a medium sized bowl.
2. Mix together until well combined.
3. Cover with cling wrap & refrigerate for at least 2 hours, preferably overnight. The time allows for liquid to absorb & flavors to soak in.
4. In the morning*, unwrap, garnish with desired toppings, serve chilled & indulge! – I like these chocolaty oats sprinkled with cacao nibs.

*You can also transfer the batter to individual jars, cover & refrigerate for some yummy & healthy food-prep. Serve chilled. Enjoy!

What recipe do you want to try this week?!

 

Baked Overnight Oats

Okay this is my last recipe from this past 4th of July holiday weekend.

I was at my parents cottage & wanted to bake some healthy snacks for the drive & ferry back.

Now my parents are not the healthiest of people. This experience shows that you really can make something that is  yummy & good for you, with very little on hand.

While scouring their fridge & cabinets I was able to pick out oats, cinnamon, natural peanut butter, almond milk, yogurt & raspberries. There was no baking soda or powder, but I made it work.

This is my dog sleeping while all this was going on.

You can tell he was extra tired from all the activities by the mere fact that he wasn’t at my feet looking for some free veggies, as he normally would when I am in the kitchen.

So, how would I describe these muffin bars:

• They are the idea of overnight oats – therefore, feel free to change the recipe anyway you like. Use what ingredients you have on hand & what you like in your oatmeal or overnight oats.
• They are a great last minute breakfast or snack to grab before heading out the door.
• I meant to eat 2 for breakfast… but ate 3, & was extremely satisfied until lunch.
• Their main ingredient is quick oats (Can replace with gluten free oats if needed. While I feel quick or rolled oats are the best for baking, feel free to experiment with steel cut).
• Simple.

• Servings: 9 muffins
• Time: 40 mins
• Difficulty: easy
• Print

Ingredients

• 2 1/2 c quick oats
• 1 tsp cinnamon
• 1/4 c natural peanut butter (or other nut or seed butter)
• 1/4 c unsweetened vanilla almond milk (or other plant-based milk of choice)
• 1/4 c plain* greek yogurt (or non-dairy)
• Handful of raspberries (or any other fruit, seed, chocolate chips, etc)

*Most fruit flavored yogurts have about 26 grams of unnatural sugar while plain yogurts have only have 8 grams, all of which are naturally occurring sugars from lactose.

If you want flavored yogurt, stick to plain yogurt & sweeten it yourself with fruit, raw honey, or vanilla extract.

Directions

1. Preheat oven to 350 degrees
2. Spray 9 muffin tins with non-stick spray
3. Mix all ingredients in a large bowl with a fork until well combined
4. Distribute batter among the 9 muffin tins
5. Bake at 350 degrees for 30 minutes
6. Allow to cool before eating
7. Store in a sealed container. Enjoy!

We took a ferry from Milwaukee to Muskegon. What’s a fun way you have traveled?!