Stacked Sweet Potato Breakfast Sliders

Let’s talk about Spiralizing.

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.

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.

• Servings: 2
• Time: 35 minutes
• Difficulty: easy
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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 🙂

What will you stack your sweet potato base with?!

 

Chickpea Veggie Burgers

When 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!

 

 

• Servings: 6 patties
• Time: 20 minutes
• Difficulty: easy
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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?!

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

Why 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.

• Servings: 2
• Time: 25 minutes
• Difficulty: easy
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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?!

 

Chickpea Pancake Omelette

I am excited for this post because it incorporates 3 of my favorite things, 1) Chickpeas 2) Pancakes  3) Veggies.

Why do I love chickpeas?

1. For their Nutrition:
   • 1 c of chickpeas contains 15 g of protein & 12 g of fiber
   • 1 c also equals 269 calories & 4 g of fat, none of which is the unhealthy saturated or trans varieties
   • They are a source of 10 different vitamins
2. For their extended uses:
   • You can eat them straight out of a can (rinse them first)
   • You can cook, bake or roast them
   • You can turn it into chickpea flour*, which you can also buy
   • I have used chickpeas in breakfast recipes, salads, lunches/ dinners, & many desserts/ snacks!

*To make your own chickpea flour: Simply place dried chickpeas into your food processor or high speed blender. Pulse several times until the chickpeas are broken down into a fine powder & a flour begins to form. Do not over-process because the flour will turn into a paste – which I also like to use, just not when I am looking to make flour 🙂

• Servings: 2
• Time: 15 minutes
• Difficulty: easy
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Ingredients

Batter:

• 3/4 c chickpea/ garbanzo bean flour (I used Bob’s Redmill)
• 3/4 c + 2 T unsweetened plant-based milk (More if needed; you don’t want the batter to be too thick. Desired consistency of pancake batter)
• 2 tsp apple cider vinegar
• 1 T nutritional yeast/ nooch
• 1/4 tsp Italian zest seasoning (I like Flavor God’s)
• 1/4 tsp garlic powder
• 1/4 tsp turmeric
• 1/4 tsp baking soda
• 1/4 tsp Himalayan salt

Sauteed Veggies:

• 2 T diced red onion
• 3 baby peppers: red, yellow & orange
• Small handful of zoodles / spiralized zucchini
• 2 baby carrots, thinly sliced
• 2 long flat kale leaves, stem removed & torn into pieces
• 4 Brussels sprouts, shredded
• 1/4 of a golden beet, thinly sliced
• 1 T fresh chopped cilantro

Toppings:

• Avocado
• Beet hummus (recipe if Falafel Buddha Bowl post)
• Black bean salsa
• Nooch
• Fresh cilantro
• Sliced Peaches

Directions

1. In a measuring cup, whisk together the chickpea batter. Set aside.
2. In a heated nonstick skillet, saute all veggies on medium heat. Remove & place on a plate.
3. Pour half the batter into the pan like you would a pancake. Add the veggies to one side of the batter.
4. Wait for bubbles to form & the batter to firm up & then gently fold over one side to cook another minute. Cover with a lid, turn off heat, & allow to steam for a few more minutes.
5. Garnish with desired toppings or make a whole bowl out of it! Enjoy 🙂

What veggies would you use?!

Veggie Bowls & Protein Talk

Every vegan & vegetarian out there knows the annoying question, ‘But where do you get protein if you don’t eat meat?’ Then we calm our-self down from pulling out our hair & remember that many people believe the misconception that only meat has protein. Then we get the fun task of sharing a world of information with them!

First off, read some books or watch some documentaries! I like the book ‘In Defense of Food‘ & Netflix has a great selection of documentaries including Forks over Knives & Vegucated.

To make things simple, VEGETABLES HAVE PROTEIN!!! Not only do they contain a healthy amount of protein but they also are rich in fiber which meat is not! The National Health and Nutrition Examination Survey found that the average american is getting twice the recommended amount of protein & lacking in their daily fiber.

Outside of veggies I get my protein from lentils, chickpeas, nuts, nut flour, quinoa, couscous & more. Most recently I have been on an edamame kick! A half cup of cooked edamame contains 94 calories, 4 g of fat, 16% daily fiber & 8g / 16% daily protein.

One last thing before we dig into some recipes… Now, I know that we were all raised with the same meat, dairy, vegetable food pyramid. You know how workouts & exercise plans have changed over the years due to research in order to make them more effective & yield better results? Well, the same has happened with food. I want you to consider this as your new food pyramid. Give it a shot, try it out, what could it hurt?!

So now that we have plant-based protein somewhat discussed, let me share some easy, quick, protein & fiber packed bowls to make for lunch or dinner. Get ready because I have FOUR yummy recipes below 🙂

Buddha Bowl

• Servings: 1
• Time: 20 minutes
• Difficulty: easy
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Ingredients

• Rainbow cauliflower
• Shredded brussels sprouts
• Spiralized beets
• Sliced radish
• Light Life Foods, tempeh
• Rainbow Carrots
• Tahini*
• Pomegranate Seed

Directions

1. Marinate tempeh in liquid aminos (I use Braggs. This is a healthier alternative to soy sauce), set aside.
2. Simply roast or saute all vegetables except for the carrots
3. Saute tempeh on medium heat for about 5 minutes on each side.
4. Add everything to a bowl.
5. Top with the carrots, tahini & pomegrante seeds. Enjoy & be full 🙂

*Tahini is simply ground sesame seeds that are blended or processed until it reaches the consistency of a nut butter. This paste offers many health benefits, including healthy macro-nutrients & a range of good-for-you vitamins & minerals. Try making your own!

Sweet Potato Pizza Bowl

• Servings: 1
• Time: 1 hour
• Difficulty: easy
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Ingredients

• One sweet potato
• Organic pizza sauce
• One yellow pepper, chopped
• 1 T diced jalapeno
• 1/4 c black beans (drained & rinsed)
• 1/4 c vegan cheese
• Pizza seasoning (i like Flavor God)
• 1/2 c cauliflower rice
• 1/4 c roasted or canned corn
• One rainbow carrot, chopped
• Handful of cherry tomatoes, sliced in half

Directions

1. Poke the sweet potato with a fork several times & bake at 400 degrees for about 1 hr or until cooked through.
2. With about 10 minutes left, cut open the sweet potato & top with the pizza sauce, pepper, jalapeno, black beans, vegan cheese & pizza seasoning.
3. Steam the cauliflower rice for 10 minutes.
4. Lastly, assemble your bowl! For the base add the cauliflower rice, carrots & tomato then simply add your loaded pizza potato. Enjoy!

Nourish Bowl

• Servings: 1
• Time: 15 minutes
• Difficulty: easy
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Ingredients

• One serving black rice ramen
• 3/4 c orange cauliflower florets
• Handful of snow peas
• 1/2 c chopped purple cabbage
• 1/4 c Upton’s Naturals italian seitan
• Liguid Aminos
• Half an avocado
• Small handful sprouts
• 1 nori sheet, torn into pieces
• 1/4 c pomegrante seeds
• Nutritional yeast / nooch

Directions

1. Cook ramen according to directions
2. Steam the cauliflower & snow peas until soft – about 10-15 minutes
3. In a sauce pan, saute the cabbage & seitan in some liquid aminos for about 10-15 minutes.
4. Add everything to a bowl.
5. Add in the avocado, sprouts, nori & pomegrante seeds.
6. Sprinkle desired amount of nooch on top. Enjoy!

Protein, Rainbow Plate

• Servings: 1
• Time: 20 mins
• Difficulty: easy
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Ingredients

• 4 brussels sprouts, cut in half
• 1/3 red bell pepper, chopped
• 1/3 yellow bell pepper, chopped
• Handful of baby kale
• Handful of spiralized zucchini
• One pre-cooked baby beet, sliced
• Frozen veggie patty (I like Morning Star or Dr. Praegers)
• Liquid Aminos
• Italian Seasoning (i like Flavor God)
• Beet hummus
• Pea Mash
• Nutritional yeast/ nooch
• Fresh basil

Directions

1. Simply add all veggies & patty to a sauce pan.
2. Saute in desired amount of liquid aminos.
3. As veggies start to cook & patty starts to soften, chop up the patty & continue to saute mixing everything together. (Total saute time about 15 minutes)
4. Add everything to a plate or bowl.
5. Add drops of beet hummus & pea mash (recipe in my Falafel Buddha Bowl blog post).
6. Sprinkle with desired amount of nooch & top with a fresh basil to taste. Enjoy!

Falafel Buddha Bowl

Veganism is not only cruelty free to animals but to the environment & your health as well.  3 simple & awesome reasons to go plant-based.  Seriously, what other convincing would someone need?!

I loveee Buddha Bowls. If you’ve never heard the term, let me explain. In essence, it is a plant-based overstuffed bowl resembling the belly of Buddha. These bowls are loaded with proteins (no meat obviously), grains, & vegetables – either raw or roasted. Similar terms you may see for these types of meals are hippie-bowls, nourish-bowls, macro-bowls, etc.

Buddha bowls can be very easy & fast to make. I made this bowl on the weekend so was excited to have extra time to bake up some healthy lentil & quinoa filled falafels!

• Servings: 2-3
• Time: 1 hour
• Difficulty: medium
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Ingredients

Falafels:

• 1/2 c red lentils
• 1/2 c rainbow quinoa
• 1/2 red bell pepper, chopped
• 2 long flat kale leaves or a handful of baby kale
• 2 T chopped cilantro
• 2 T chopped onion
• 1 tsp minced garlic
• 1 tsp paprika
• Pinch of Himalayan salt
• Ground pepper to taste

Beet Hummus:

• 1 can chickpeas (drained & rinsed)
• 1 small roasted beet, chopped
• Juice from half a lemon
• Small handful cilantro
• 1 tsp garlic powder

Pea Mash:

• 1 can organic peas (drained & rinsed)
• Handful of fresh basil
• 2 T or more of nutritional yeast/ nooch

Dressing:

• 1/4 block firm tofu
• Juice from half a lemon
• Small handful cilantro
• Just enough unsweetened almond milk to get smooth consistency

Tortilla chips

• 2 low carb, high fiber & protein tortillas
• Taco Seasoning (I like FlavorGod)

Fillers:

• Wasabi Seaweed/ Nori Chips (I bought these)
• Diced tomato
• Nutritional yeast/nooch

Directions

Falafels:

1. Cook the lentils & quinoa according to direction.
2. Once lentils are cooked add to a food processor with the rest of the falafel ingredients, except for the quinoa. Process & stir until all ingredients are combined.
3. Mix in the cooked quinoa.
4. Let mixture cool so as not to burn your hands & then role an ice cream scooper size amount of dough into a ball.
5. Place on a baking sheet lined with a silpat or parchment paper & bake at 425 degrees for 16-20 minutes, flipping halfway through.

Beet Hummus:

1. Simply add all ingredients to a clean food processor.
2. Processor & stir until combined. I like to leave mine a bit chunky.

Pea Mash:

1. Simply add all ingredients to a clean food processor.
2. Processor & stir until combined.

*I used leftover mash that I had made for this veggie sandwich a few days prior & stored in a mason jar in the fridge. Sandwich recipe is on my Instagram page @thekellydiet.

 

Tortillas:

1. Cut each tortilla into 6 pieces like you would a pizza.
2. Place on a baking sheet lined with a silpat or parchment paper.
3. Sprinkle seasoning on top.
4. Bake at 425 degrees for 6-8 minutes or until crispy.

Assemble:

1. Simply add everything to a bowl with desired amounts*. Start with the base of falafels, tortilla chips, tomato & nori sheets.
2. Top with your hummus & pea mash.
3. Sprinkle with nutritional yeast.

Remember this is a Buddha Bowl so be generous in your amounts 🙂