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!

 

Curried Chickpea Salad & Rosemary Potatoes

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like my ‘The Healthiest Pie around’ recipe.

Now onto these side dishes!

Thanksgiving is in 4 days! Here are 2 healthy & delicious side dishes that everyone can eat 🙂

They are:

• vegan
• gluten-free
• nut-free

Curried Chickpea Salad

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

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 2, 15 oz. cans garbanzo beans (drained & rinsed)
• 1 c grated carrots
• 1/2 c dried cranberries

Sauce:

• 3 T tahini
• 2 T lemon juice
• 1/2 T ACV
• 1/2 T liquid aminos
• 1/2 T pure maple syrup
• 1 tsp curry
• 1 tsp cumin

Directions

1. Add your chickpeas, carrots & cranberries to a large bowl.
2. Add your sauce ingredients to a small bowl & whisk until combined.
3. Pour your sauce onto your chickpea mixture & mix everything together with a fork. Cover & refrigerate. Enjoy!

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

Rosemary Potatoes & Brussel Sprouts

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

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1.5 lb small red potatoes
• 2 T coconut oil
• 1 T paprika
• 1.5 tsp rosemary leaves, finely crushed
• 1 tsp garlic powder
• 1/2 tsp pink himalayan salt
• 10 large brussels sprouts
• ground pepper

Directions

1. Preheat your oven to 425F.
2. Rinse your potatoes. Line a baking sheet with a silpat and spread your potatoes onto the sheet.
3. Melt your coconut oil and pour on top of your potatoes.
4. Immediately, while the coconut oil is still hot, sprinkle onto your potatoes the paprika, rosemary, garlic and salt.
5. Mix everything together on the sheet with your hands or a spoon.
6. Bake for 45-50 minutes.
7. While that is baking, slice your brussels sprouts into halves or thirds.
8. With 12 minutes left of the potatoes baking, remove your sheet from the oven. Add your brussels sprouts. Grind fresh pepper across the sheet and mix everything together once more with a spoon.
9. Place back into the oven and allow to finish baking the last 12 minutes. Serve hot. Enjoy!

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

Happy Thanksgiving!

 

 

 

 

Quinoa Pumpkin Chili

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Simple, Lunch Bowl’!

Now onto this ‘Pumpkin Chili!’

Why to love this recipe:

• Easy to make (thanks to the crockpot)
• Perfect for food prepping
• Filled with veggies that can be swapped for any others you prefer or have on hand
• Filling
• Healthy
• Delicious
• Fall ready
• Vegan as always 🙂

• Servings: 6
• Time: 3-6 hrs
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 3 c filtered water or vegetable broth
• 2 c greens (kale/spinach/chard)
• 1 sliced zucchini
• 1 c uncooked quinoa
• 1 15 oz can organic pumpkin puree
• 1 15 oz can black beans (drained & rinsed)
• 1 15 oz can corn (drained & rinsed)
• 1 6 oz can tomato paste
• 1/2 red onion, chopped
• 1/2 T cinnamon
• 2 tsp black garlic puree
• 1 tsp curry
• 1 tsp turmeric
• 1/2 tsp pink himalayan salt

Directions

1. Add all ingredients to a crockpot.
2. Stir & cook on high heat for 3 hrs, or low for 6.
3. Serve hot. Enjoy!

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

Happy Fall!

 

 

 

 

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!

 

 

 

 

Jalapeno Veggie Fritters

When I first encountered coconut flour, I was obsessed & baked with it all the time.

This year I have been on a Garbanzo Bean Flour kick. (While still using coconut flour of course!)

Why?It is…

• cheap. A bag of Bob’s Red mill only costs $2.69 & I find it on sale often as well.
• only made from one ingredient, Garbanzo Beans. Aka, the most clean🙂
• a great replacement for almost any regular flourwithout having to adjust your liquid ratio.
• high in fiber & protein.
• low in sugar.
• a great egg replacement for vegan cooking. I use this flour to make pancakes, ‘egg’ bakes & more.
• tastes great.

I cannot recommend this flour more. Next time you are baking or cooking, replace all or some of your regular flour with Garbanzo Bean Flour. Then sit back & enjoy the yummy taste & added nutritional benefit!

So now on to these Jalapeno Veggie Fritters.

They are…

• easy to make.
• a protein & vitamin packed healthy breakfast.
• made with spices that are beneficial to your health.
• loaded with heat & flavor.
• delicious.

Jalapeno Veggie Fritter

• Servings: 3 fritters, serves 1
• Time: 15 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1/3 c garbanzo bean flour
• 1/2 c – 2/3 c water (adjust, you want your batter to be like pancake batter).
• 1/2 tsp cumin
• 1/4 tsp cayenne
• 1/8 tsp paprika
• 1/8 tsp pink Himalayan salt
• 1/8 tsp turmeric
• 1 T finely chopped onion
• 1/4 c shredded zucchini
• 1/4 c shredded carrot
• 1/4 c corn
• Finely chopped jalapeno to taste

Directions

1. Heat a medium size pan on low heat with non-stick spray.
2. Add your flour & spices to a medium size bowl & mix.
3. Add water & whisk until clumps are gone.
4. Fold in your veggies. (Feel free to add or omit any veggies you like.)
5. Pour batter into pan & cook as you would a pancake.
6. Cook until slightly browned on each side.
7. Serve with salsa, tahini, whatever you like!

And here was my view while eating my fritters.

Chai Pronuts

This weekend I went to Pictured Rocks in the Upper Peninsula of Michigan. It was absolutely stunning & I highly recommend visiting.

As I knew I would be camping & hiking, I wanted to make some bars & other protein baked goods for the trip. I had received 5 products from Bob’s Red Mill that I had never used before & was eager to try some of them out. I used 3 of those new products & an old staple, Garbanzo Bean Flour of their brand.

• Egg Replacer: Being an egg-free baker I was excited to see how their egg replacer would work. It is similar to making a flax egg, but I like the end result better. I found the egg replacer to be less watery & more thick than a flax egg, enabling it a better binder.
• Date Sugar: I love replacing sugar with dates but the process of boiling the date & chopping it up can be quite a bit of work. It also still usually ends up chunky & not distributed well. I love this date sugar because it is the same texture as sugar so mixes better, is healthy & tastes great! They make their date sugar out of just 2 ingredients, dates & oat flour.
• Chai Protein Powder: I really liked baking with this protein powder. I have made chai bread before where I had to cook chai tea & infuse it into the bread. Baking with this chai powder was much easier & still yielded the same great taste.

So let me share my Chai Pronut recipe with you!

• Servings: 4
• Time: 25 mins
• Print

Credit: thekellydiet.blog

Ingredients

Dry Ingredients:

• 3/4 c garbanzo bean flour
• 1/4 c chai protein powder
• 1 tsp baking powder
• 2 T date sugar

Wet Ingredients:

• 1 T egg replacer + 3 T water
• 1/4 c unsweetened nondairy milk
• 1/2 c unsweetened apple sauce

Directions

1. Preheat the oven to 350F.
2. Spray 4 donut tins with non-stick cooking spray.
3. Add all dry ingredients to a large bowl & whisk.
4. In a medium sized bowl mix the 1 T egg replacer with 3 T water.
5. Add in the nondairy milk & apple sauce to the medium size bowl & whisk.
6. Pour the wet ingredients into dry & whisk until well combined.
7. Distribute batter among the 4 tins.
8. Bake at 350F for 13-15 minutes.
9. Allow to cool before removing. I topped mine with plain yogurt, butterfly tea & bee pollen. Enjoy!

And don’t forget your veggie burgers next time you camp 🙂