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!

 

Quinoa Brownie Batter

Happy weekend friends! The weather seems to be fairly good, across the United States at least, so hopefully everyone is enjoying the outdoors!

When you get some time inside try cooking up this Quinoa Brownie Batter! Why? Well, let’s talk about this yummy recipe.

• It will help kick a chocolate craving without the guilt.
• This recipe is protein & fiber packed.
• No sugars, maple syrups, etc. are added.
• Only clean ingredients are used.
• It’s quick & easy to make.
• The recipe is perfect to food prep for the week.
• And per usual here @TheKellyDiet, It’s yummy enough for dessert yet healthy enough for breakfast!

So let’s get cooking!

• Servings: 4
• Time: 25 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Ingredients:

• 1 c quinoa
• 2 c water
• Dash pink himalayan salt
• 1 ripa banana
• 1 scoop (46 g) plant-based protein powder. (I used @drinkorgain ‘s cookies and cream flavor, but you could also use chocolate)
• 1 T cocoa powder
• 1 tsp vanilla extract
• 1/4 c non-dairy milk (I used Ripple’s unsweetened milk)

Optional Toppings:

• Non-dairy chocolate chips
• Goji Berries
• Fresh Mint

Directions

1. Add quinoa, water & salt to a medium size pot. Cook according to instructions.
2. Once cooked & fluffy, keep on low heat.
3. Mash your banana & add to the pot.
4. Add in the rest of your ingredients. Mix & mash with a spatula until everything is combined.
5. Add to jars. Layer with nut butter or prepared peanut butter (optional). Add any desired toppings.
6. Eat warm or cover & refrigerate for a food prep. Enjoy warm or cold. 🙂

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

And check out Earthly Choice’s Ebook (coming soon) for more healthy recipes!

Have a great rest of your weekend!

 

 

Ginger Energy Bars

So I received this awesome package from Better Body Foods today!

I wasn’t sure what I was going to make but I new I wanted to use the Chocolate PB fit & coconut oil so I started throwing things in the mixing bowl and voila! The result, these delicious Ginger Energy Bars!

• Servings: 10 bars
• Time: 30 mins
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1/2 c chocolate powdered peanut butter
• 1/2 c unsweetened almond milk
• 1 c quick oats (gluten free if needed)
• 1/2 c garbazo bean flour
• 1/4 c coconut flour
• 1/2 c pumpkin puree
• 3 T melted coconut oil
• 1/4 c pure maple syrup
• 1 tsp ginger
• 1 tsp cinnamon
• dash of nutmeg
• Small handful non-dairy chocolate chips
• Small handful dried cranberries

Directions

1. Preheat your oven to 350F. Spray an 8X8 pan with coconut oil spray & set aside.
2. Add your powdered peanut butter & almond milk to a large mixing bowl. Mix until combined.
3. Start to gradually add in the rest of the ingredients, while continue to mix.
4. When everything is combined fold in your chocolate chips and dried cranberries.
5. Pour your batter into your pan & smooth with a spoon. Bake for 20 minutes. Enjoy!

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

Looks like Batman could use an energy bar too 🙂

 

 

Black Bean Cake (Naturally Sweetened)

This Black Bean Cake is right up my ally!

I always like to describe my snacks & desserts as being healthy enough to eat for breakfast while still satisfying your sweet tooth. I think this fits that description perfectly!

If you’re looking for something even more dessert like check out my ‘Black-Bean Chocolate Lava Cake’ recipe. It is very similar to this recipe but adds in some pure maple syrup for additional sweetness. 

Black-Bean Cake

• Servings: 3
• Time: 30 mins
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1 box organic black beans (drained & rinsed)
• 1/2 c rolled or old-fashioned oats (gluten-free if needed)
• 1 ripe banana
• 2 scoops plant-based peanut butter or chocolate protein powder (I use Drink Orgain)
• 1/3 c unsweetened plant-based milk
• 1 T cocoa powder
• 1 tsp vanilla extract
• pinch of himalyan salt
• 1 tsp baking soda
• Small Handful Vegan Chocolate Chips (I use Enjoy Life Foods, Mega Chunk chips)

Directions

1. Preheat your oven to 350F. Spray 3 small tart tins with coconut oil spray and set aside.
2. Add the black beans to a food processor & process until combined.
3. Next add in the oats, scrape the sides of the bowl, & process.
4. Continue to add a few ingredients at a time (occasionally scraping the sides of the bowl & processing) to ensure that everything gets broken down & combined well.
5. Fold in your chocolate chips.
6. Pour your dough into small tart tins. Bake for 20 minutes.
• Have any extra batter? Enjoy it raw! This batter is healthy & delicious to eat raw.


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

Happy Friday!

 

 

Healthier Homemade Pop-Tarts

My sister is having a 90’s themed party for her 30th birthday.

When I think of the 90’s I think of Nickelodean & a lot of junk food.

Seriously, did we eat anything healthy then? My mom always made our lunches & cooked dinner. But, lunch would be a sandwich, milk, chips & a dessert – because chips alone aren’t a dessert? That dessert would be things like a Twinkie, fruit roll up or a Hoho.

What other food is 90’s? 

• Fruit by the Foot
• Bagel Bites
• Mini hotdogs
• Dunkaroos
• Go-gurt
• Pop-Tarts!

While the 90’s junk food is defiantly not approved by The Kelly Diet, that doesn’t mean we can’t make our own version that is 🙂

Now, these could be healthier. I opted to buy a store bought vegan pie crust from Whole Foods instead of making mine own simply because of time & quantity I was making. So, these are not the healthiest item on The Kelly Diet menu, but they are still much healthier than a regular pop-tart, made with real fruit & absolutely delicious!

• Servings: 8
• Time: 50 mins
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 2, 2 count packages of Vegan Frozen Pie Crusts (I found some at Whole-foods)
• 3 C frozen organic cherries, pitted
• The juice from 1 lemon
• 2 T raw local honey or agave
• 1 T corn starch
• 2 T coconut oil

Directions

1. Remove all 4 pie crust from tins & allow to thaw.
2. Preheat the oven to 375F.
3. Add your cherries, lemon juice, honey or agave & corn starch to a medium sauce pan.
4. Cook on medium heat until cherries thaw.
5. While on low heat mash everything together until combined. Remove from heat & allow to cool.
6. Cut pie crust into rectangles.
7. Add 1-2 T of cherry filling to the middle of one rectangle. Place another rectangle on top & use a fork to lightly press edges together.
8. Transfer to a baking sheet lined with a silpat or parchment paper.
9. Repeat until all pie crust & filling is gone.
10. Top each crust with a little coconut oil & use the tips of your fingers to spread the oil to cover the entire top surface area.
11. Bake for 20 minutes. Allow to cool. I drizzled prepared powdered chocolate peanut butter on top of mine. You could chose to leave plain or top with more cherries. Enjoy!

A nice thing about these Pop-Tarts are that you can make them in advance, seal & freeze. Just unthaw the night before you want to serve them! Side-note, they are DELICIOUSSS cold. 

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

 

 

Lemon Poppyseed Tofu Cheesecake (Raw & Baked version)

 

I know there are some tofu haters. 

Why? Because tofu is made from soy. Some studies say that the majority of the time soy is bad for you.

But there are also facts that tofu is good for you because it:

• is a great source of protein.
• contains all 8 essential amino acids.
• is a great source of nutrients such as iron, calcium, B1 & more.

So what do we do? Eat tofu or avoid it? 

For myself, I have decided to use it on occasion.

I go through about 1-2 blocks of tofu per month. 1 block usually for meals, like my Tofu Sloppy Joes, & 1 block for snacks & deserts.

There is one thing that is for sure. Each time I cook or bake with tofu, my food turns out delicious! And these Lemon Poppyseed Tofu Cheesecakes are no exception 🙂

• Servings: 4
• Time: 30 mins
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 300 g firm* tofu (about 3/4 of a box)
• 1/2 c unsweetened apple sauce
• 1 ripe banana
• 1/2 c unsweetened cashew or almond milk
• 2 scoops vegan vanilla protein powder (I used 22 Days Nutritions)
• Juice from one lemon
• 2 T poppy seeds
• I would imagine that silken tofu would yield just as good or even better results, but I have not tried yet.

Directions

1. Preheat your oven to 350F.
2. Add everything, except your poppy seeds, to a food processor.
3. Process until combined.
4. Add in poppy seeds. Process only for about 3-5 additional seconds.
5. Spray one small tart tin with non-stick cooking spray.
6. Optional Crust: In a small bowl mix 1/2 c oats with 1/4 c unsweetened apple sauce & a dash of cinnamon.
7. Pour oat mixture into bottom of tin & smooth.
8. Pour some of the tofu batter on top. Bake for 20 minutes.
9. Pour the rest of the tofu batter into bowls or jars, cover & refrigerate to enjoy raw!

What do you like better? The baked or raw version?

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

 

 

Vegan Spicy Quinoa Casserole

This is one of my favorite casseroles. It is super versatile. Keep the base of the quinoa, flax eggs, vegan cheese & hot sauce and use any desired veggies & spices you like. By simply switching up the veggies & spices you use, you can really make some different dishes!

I also like this casserole because it can be made ahead of time & baked later or baked & re-heated later. I made this dish for a family meal & still had some leftovers to use as food prep.

I also made a Roasted Corn Salad to serve as a side.

It is comprised of roasted corn, diced red onion, tomato, jalapeño, avocado, lime juice, ground pepper & a bit of Flavor God’s Taco Tuesday Seasoning.

• Servings: 6-8
• Time: 50 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 3 flax eggs (3 T flax mixed with 6 T water)
• 2 c dry quinoa
• 1 c vegan cheese
• 1/2 c hot sauce (can add more or less depending on your heat level)
• Veggies of choice: I used 2 c broccoli florets & 1 chopped yellow bell pepper
• Seasonings of choice: I used  1/2 tsp of pink himalayan salt & 1 tsp Flavor God Everything Spicy Seasoning.

Directions

1. Preheat oven to 350F.
2. Mix flax egg ingredients in a small bowl & set aside.
3. Cook quinoa as you normally would or according to instructions on package.
4. Add all ingredients, including your flax eggs, to a large bowl & mix until combined.
5. Pour into large casserole dish, sprayed with non-stick spray, & smooth.
6. Bake for 35 minutes. Serve warm. Enjoy!

And this is what my dog was doing while I was cooking….

Black Bean Chocolate Lava Cake

Yummmmmmmmmmm.

If you have any thoughts that a dessert comprised mostly with Black Beans tastes bad, let me prove you wrong!

Everyone should love this recipe because it is:

1. so easy to make.
2. quick to make.
3. quick clean up.
4. fudgy.
5. chocolaty.
6. delicious.
7. healthy!
8. protein & fiber packed.
9. guilt -free 🙂

*If you have a peanut allergy I would suggest replacing the powdered peanut butter with protein powder

**If you are gluten intolerant simply replace the 1 c oats with gluten free oats.

• Servings: 3
• Time: 30 mins
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

• 1 box organic black beans (drained & rinsed)
• 1 c rolled or old-fashioned oats (gluten-free if needed)
• 1 ripe banana
• 1/4 c pure maple syrup
• 1/4 c unsweetened plant-based milk
• 1 T cocoa powder
• 1/4 c organic powdered peanut butter (or plant-based chocolate protein powder if have a nut allergy)
• 1 tsp vanilla extract
• pinch of himalyan salt
• 1 tsp baking soda

Directions

1. Add the black beans to a food processor & process until combined.
2. Next add in the oats, scrape the sides of the bowl, & process.
3. Continue to add a few ingredients at a time (occasionally scraping the sides of the bowl & processing) to ensure that everything gets broken down & combined well, until no ingredients are left.
4. Pour your dough into small tart tins & bake at 350 degrees for 20 minutes.Let cool & then top with prepared powdered peanut butter (I added extra water to make it more runny). Enjoy!
• Have any extra batter? Enjoy it raw! This batter is healthy & delicious to eat raw.

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

Unfortunately with the cocoa powder, this is one treat you should not share with your pup 😦 He got some extra prepared powdered peanut butter though 🙂

 

Slow-Cooker Baked Pumpkin Oatmeal

MMM… what’s that smell?

It’s Baked Pumpkin Oatmeal cooking in the Crock-pot & does it smell good!

This slow-cooker oatmeal is different than your average oatmeal because it’s thickened up while maintaining that creamy texture!

You won’t need a spoon for this oatmeal. Grab a fork & you’ll be good to go!

Why you will love this baked oatmeal:

1. The warm pumpkin spice smell & taste.
2. The thick & creamy texture.
3. It makes for an excellent food prep.
4. It is high in fiber & protein.
5. It is low in calorie & fat.

Overall, it is healthy & delicious!

• Servings: 4
• Time: 1 1/2 hrs
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Note* This recipe uses rolled/ old-fashioned oats which is why the cooking time is so short. Steel cut oats would need a longer cooking time.

• 2 c rolled or old-fashioned oats
• 1 c pumpkin puree
• 3 c unsweetened plant-based milk of choice
• 1/4 c pure maple syrup (optional)
• 1/2 T cinnamon
• 1/2 T pumpkin pie spice
• Pinch of pink himalyan salt
• 1/2 c muesli + more to sprinkle on top

Directions

1. Add all ingredients, except the muesli, to a slow-cooker.
2. Stir & cook on low for about 1.5 hrs.
3. When the liquid is absorbed & texture is thick, stir in the muesli.
4. Allow to cool slightly. Eat right away or transfer to jars, sprinkle with additional muesli, cover & store in the fridge. Eat cold or reheated. Enjoy!

Wouldn’t you get out of bed for the warm smell of pumpkin cooking?!

Crispy Almond Butter Protein Cookie

So everyone is obsessed with almond butter right?!?!

It’s just so delicious. Give me a spoonful of it, fill a date with it, bake with it.. all heaven.

Like yum, those granules just get me.

Almond Butter contains:

• Healthy Fats
• Fiber
• Vitamin E (Prevents blood lipid oxidation- a process linked to cardiovascular disease).
• Magnesium (Contributes to the health of your bones & helps you produce & store energy).
• Calcium & Copper (Both play a role in brain cell communication & keep your nervous system functional. Calcium also aids in muscle function, keeps your skeleton strong & enables you to make melanin, which helps protects your skin from the sun).

Remember to:

• Select all-natural almond butter that’s free from sugar & other additives. The label ingredients should contain only “almonds” or “almonds & salt.”  Or make your own!
• Keep portion size in mind. 1-2 T is all you need.

Alternatively if you have a nut allergy, try Sunflower Butter! It’s yummy, healthy & would make a great replacement in this recipe.

So, if you are feeling tired….

perk up with these protein cookies! Yummy enough for dessert yet healthy enough for breakfast!

K now for the recipe!

Crispy Almond Butter Protein Cookies

• Servings: 8 cookies/slices
• Time: 20 mins
• Print

Credit: thekellydiet.blog

Ingredients

• 1 1/2 c rolled oats
• 1 tsp cinnamon
• 1 tsp vanilla extract
• Splash of unsweetened almond milk
• 1/4 c raw honey or pure maple syrup
• 1 ripe mashed banana
• 1/3 c natural almond or sunflower butter
• 1/3 c uncooked quinoa, rinsed
• 1/4 c 60% cacao or non-dairy chocolate chips

Directions

1. Preheat the oven to 375F.
2. Spray a cake tin with non-stick cooking spray.
3. Add all ingredients, except the chocolate chips, to a medium sized bowl.
4. Mix with a fork until well combined.
5. Fold in the chocolate chips.
6. Pour batter into the tin & smooth with a spatula.
7. Bake at 375F for 12 minutes.
8. Allow to cool, cut into pizza slices & enjoy!

Are you more of a pumpkin person? I made a similar version using pumpkin that turned out great as well & I’ve been munching on them as a snack all week! I will be posting this recipe on my Instagram: @thekellydiet