Lunch / Dinner

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.

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Now onto these side dishes!

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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
  • Difficulty: easy
  • Print

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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! See the source image

Rosemary Potatoes & Brussel Sprouts

  • Servings: 10
  • Difficulty: easy
  • Print

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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! See the source image

Happy Thanksgiving!

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Lunch / Dinner

Quinoa Pumpkin Chili

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

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Now onto this ‘Pumpkin Chili!’

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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 🙂

Quinoa Pumpkin Chili

  • Servings: 6
  • Difficulty: easy
  • Print

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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!

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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

Happy Fall!

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Lunch / Dinner

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’!

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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 🙂

Quinoa Rainbow Stew

  • Servings: 3
  • Difficulty: easy
  • Print

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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! See the source image

Happy Tuesday. It’s never too late to food-prep for the rest of the week!

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Snack

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’!

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Now onto these Apple Flour Bars!

First, what is apple flour?

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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

Apple Flour Sweet Potato Bars

  • Servings: 8 bars
  • Difficulty: easy
  • Print

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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! See the source image

Have a healthy week everyone!

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Breakfast · Snack

Carrot Cake Baked Oatmeal

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Lately I’ve been trying to keep in mind that I shouldn’t judge ones food choices just like I wouldn’t want someone to judge mine. While I wish that no one would eat meat, I shouldn’t think critically of others opinions.

My hopes are to inspire others to eat less meat & more plants for their own health & for the environment.

So today I just want to remind people to keep in mind a little SOUL (Seasonal, Organic, Unprocessed & Local foods) in order to respect & love our bodies & our planet.

Below I am going to share my recipe for Carrot-Cake Baked Oatmeal Bars that I made this past weekend. See if you can incorporate some soul into it! Can you find local & organic oats & carrots at the Farmers Market? Can you use pure maple syrup that isn’t processed or combined with unnatural ingredients? Can you find any seasonal fruits that you may want to add to the mixture?

Can you share your veggies with anyone? ~ pets included 🙂

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Carrot Cake Baked Oatmeal

  • Servings: 6
  • Difficulty: easy
  • Print

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Ingredients

Dry Ingredients:
  • 2 1/2 c rolled oats (gluten-free is necessary)
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp Himalayan salt

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Wet Ingredients:
  • 1 1/2 c lightly packed shredded carrots (I used colorshed/ rainbow shredded carrots)
  • 2 1/4 c unsweetened plant-based milk of choice
  • 1/3 c pure maple syrup
  • 2 tsp pure vanilla extract
  • 1 T freshly grated ginger (or 1 tsp ground ginger)img_2228
Optional Fold Ins:
  • 1/4 c dried cranberries
  • 1/2 c chopped walnut halves
  • Seasonal Fruit/berries

Directions

  1. Preheat the oven to 375F.
  2. Lightly spray a 9×9 (or similar size) baking pan with non-stick cooking spray.
  3. In a large bowl mix together all dry ingredients.
  4. In a medium sized bowl whisk together all wet ingredients.
  5. Pour wet into dry & stir until combined.
  6. Fold in cranberries, walnuts or some seasonal fruits if desired.
  7. Pour mixture into your prepared dish.
  8. Smooth with a spoon & press down on the oatmeal with the spoon (or your hand) so the oats sink into the milk.
  9. Bake uncovered for 35 minutes or until lightly golden along the edges.
  10. Allow to cool before serving. Leftovers keep for about 3 days in a sealed container in the fridge or longer in the freezer. Enjoy!

Have you been to your local Farmers’ Market this summer?!

Breakfast · Dessert · Snack

Almond Butter Baked Oatmeal

My brother & his girlfriend visited this past weekend so I wanted to make some yummy & healthy snacks. We knew we were going hiking at Devil’s Lake so I wanted to bake something that we could carry on the trek. If you are ever in Wisconsin, I highly recommend a day hiking trip here 🙂

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No these donuts aren’t going to taste like a Krispy Kreme. They are not fried. They don’t contain sugar, eggs, dairy milk, etc. They won’t have that insanely sweet & sugary taste or airy texture. For some you may be thinking, how sad. But for someone who is used to a plant-based diet I rejoice.

My donuts are dense, filling, healthy, & protein & fiber filled. They also won’t make you feel sluggish or sick 🙂 Bonus, they are easy to make & you only need one large bowl to combine everything.

These can also easily be made into bars if you do not own a doughnut tin. However I do recommend purchasing one because things are just more fun in a doughnut shape.

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So start your day off with one of my donuts that will leave you satisfied til lunch, energized & still hit your sweet tooth.

Almond Butter Baked Donuts

  • Servings: 6
  • Difficulty: easy
  • Print

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Ingredients

  • 2 c old-fashioned or rolled oats
  • 1 large ripe banana, mashed
  • 1/2 c unsweetened apple sauce
  • 1/3-1/2 c almond butter
  • 1/2 c unsweetened plant-based milk of choice
  • 1/2 tsp Himalayan salt
  • 1 tsp maple extract
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • Handful of 60% cacao or non-dairy chocolate chipsimg_2249

Directions

  1. Preheat the oven to 350F.
  2. Spray a 6 hole doughnut pan with non-stick cooking spray & set aside.
  3. Add all the donut ingredients, except the choc chips, to a large bowl.
  4. Mix until well combined.
  5. Fold in the choc chips.
  6. Distribute batter among the 6 doughnut holes*.
  7. Bake for 15 minutes.
  8. Allow to cool before removing from pan. Enjoy!

*If you want to make these into bars– Pour batter into an 8×8 pan & bake at 350F for 20 minutes.img_2282

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Never completely forget about chocolate!

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When your dog is spoiled & gets almond butter instead of peanut butter 🙂

 

Breakfast · Snack

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.

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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.

Baked Overnight Oats

  • Servings: 9 muffins
  • 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?!

 

Breakfast

Butternut Squash Breakfast Bowl

Monday… oh well. At least I have some yummy food-prepped meals & snacks to look forward to this week! The featured image above is some of the cooking I did this past weekend. All recipes will be up this week!

First, lets talk about chia pudding. It’s superrrr easy, yummy & contains fiber & protein. You just have to remember to make it in advance so it can set. I keep my chia puddings plain because I like to add it to bowls with other fruits, yogurts, etc. that bump up the flavor. Therefore, I don’t use any sweeteners. All you need is chia seeds, almond milk (or other desired plant based milk), & a little vanilla extract.

 

I am going to share the easiest way to make this bowl with you. The alternative would be to buy a whole butternut squash, chop, de-seed & bake it first. Not saying that isn’t a great way to go, but I think we all enjoy when things are a little easier 🙂

Butternut Squash Breakfast Bowl

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

Squash:

  • 1 medium size bag (2 lbs) frozen organic butternut squash
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

Chia Pudding:

  • 2 T chia seeds
  • 1/2 c unsweetened cashew (or alternate plant-based) milk
  • 1/2 tsp vanilla extract

Toppings:

  • Homemade Granola (please no store bought, sugary granola here!)
  • Goji Berries*

Directions

  1. The night before add all chia pudding ingredients to a jar. Mix well with a fork, cover & refrigerate.
  2. In the morning, steam butternut squash until soft throughout. Pierce with a fork to ensure inside is soft. I added mine to a big steamer pot & cooked it on medium heat for about 15 minutes.
  3. Let squash cool slightly & then add to a bowl with the vanilla & cinnamon. Simply mash & combine everything with a fork.
  4. Divide the squash mixture & chia pudding between 2 bowls. Top with granola & goji berries. Enjoy!

 

*Goji Berries, one of my favorite super foods, are high in:Image result for goji berries

  • vitamin C
  • fiber
  • iron
  • vitamin A
  • zinc
  • antioxidants

They boost your immune system, potentially can help with weight loss, maintaining blood sugar, increase testosterone, & has been reported to increase energy, improve quality of sleep, and overall well being.