Pumpkin Peanut Butter Protein Bars

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

Now for some delicious Pumpkin Peanut Butter Protein Bars!

These fit and protein packed bars are also yummy enough for dessert! Bonus, they are also super easy to make!

The main ingredients are…

• organic steel cut oats
• vegan peanut butter protein powder (I like @drinkorgain –has only 1 g of sugar)
• organic pumpkin

Let’s get baking!

• Servings: 8 bars
• Time: 30 minutes
• Difficulty: medium
• Print

Credit: thekellydiet.blog

Ingredients

• 1/2 c organic pumpkin puree
• 1/2 c natural apple sauce
• 3/4 c organic steel cut oats (gluten free if needed)
• 2 scoops (46g) plant-based peanut butter protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Drizzle:

• 1/4 c Peanut Butter Powder
• 1/4 c filtered water
• 1 T Cocoa Powder
• 80% cacao or  non-dairy chocolate chips

Directions

1. Preheat oven to 350 degrees. Spray an 8×8 pan with non-stick olive oil spray & set aside.
2. In a food processor add all ingredients.
3. Process until combined.
4. Pour batter into your pan & smooth with a spoon.
5. Bake at 350 degrees for about 15 minutes.

Drizzle:

1. Once done baking and cooled, add all drizzle ingredients, except your choc chips, to a small bowl. Use a fork to mix until combined.
2. Pour drizzle on to top of your base.
3. Sprinkle on some choc chips, slice and enjoy! Great served warm or eaten cold after refrigerated.

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

Happy October!

Fit Peanut Butter Cup Brownie

Hey guys!

How would you like to take the Peanut Butter & chocolate layered idea of a Peanut Butter Cup & turn it into a healthy & fit snack?!

If you don’t like the idea… well idk we probably shouldn’t be friends.

For those of you who do like the idea, let me show you how it’s possible!

The main ingredients are…

• organic oats
• coconut flour
• vegan peanut butter protein powder (I like @drinkorgain –has only 1 g of sugar)
• organic sweet potato puree (can also replace with organic pumpkin puree)

All these ingredients are protein packed! They are also low in fat, high in fiber, & low in sugar… per usual here at The Kelly Diet 🙂

So let’s get that delicious peanut butter/ chocolate fix with this fit option!

• Servings: 4 large slices
• Time: 45 minutes
• Difficulty: medium
• Print

Credit: thekellydiet.blog

Ingredients

Base:

• 1/2 c organic sweet potato puree
• 1/2 c natural apple sauce
• 3/4 c organic oats (gluten free if needed)
• 2 scoops (46g) plant-based peanut butter protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Top:

• 1/2 c coconut flour
• 1/2 c apple sauce
• 1/2 c unsweetened plant-based milk of choice
• 2 T cocoa powder
• 1 tsp cinnamon
• Dash of vanilla extract
• 1/4 tsp baking soda

Directions

Base:

1. Preheat oven to 350 degrees. Spray a pie tin with non-stick olive oil spray & set aside.
2. In a food processor add all base ingredients.
3. Process until combined.
4. Pour batter into your pan & smooth with a spoon.
5. Set aside.

Top:

1. Add all top ingredients to your clean food processor.
2. Process & scrapes the side of the bowl until batter is thoroughly combined.
3. Spread batter on top of your base later.

Bake:

1. Bake at 350 degrees for about 20 minutes.
2. Let cool before eating. Enjoy!

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

Who will you share a slice with?

Protein Brookies

It’s my sister’s birthday. So how do I know how to celebrate, bake her something healthy & delicious of course! I have made a similar version of these brookies before using chickpeas. You can get the recipe here: Cookie-Dough Protein Brookies

So, what makes these ‘Protein’ Brookies?

The main ingredients are…

• oats
• coconut flour
• vegan protein powder
• powdered peanut butter

All these ingredients are protein packed! They are also low fat, high in fiber, & low in sugar… per usual here at The Kelly Diet 🙂

Cookie-dough Protein Brookies

• Servings: 6
• Time: 45 minutes
• Difficulty: medium
• Print

Credit: thekellydiet.blog

Ingredients

Base:

• 3/4 c organic pumpkin puree
• 1/2 c natural apple sauce
• 1 T raw local honey or agave
• 1/2 c oats (gluten free if needed)
• 2 T organic powdered peanut butter
• 2 T cocoa powder
• 2 scoop plant-based peanut butter protein powder (I like Orgain)
• 1/2 tsp baking soda
• pinch of himalayan salt

Top:

• 1/2 c coconut flour
• 2 T oats
• 2 T organic pumpkin puree
• 1/3 c apple sauce or softened coconut oil
• 3 T powdered peanut butter
• 1/2 tsp cinnamon
• Dash of vanilla extract
• 1/4 c unsweetened plant-based milk of choice
• 1/4 tsp baking soda
• pinch of himalyan salt

Fold Ins:

• 1 vegan mint chocolate bar chopped into chunks & slivers

Directions

Base:

1. Preheat oven to 350 degrees.
2. In a food processor add all base ingredients.
3. Process until combined.
4. Pour batter into 3 small cake tins, sprayed with nonstick olive oil spray, or into 1 prepared 8X8 pan & press down with a spatula.
5. Set aside.

Top:

1. Add all top ingredients to your clean food processor.
2. Process & scrapes the side of the bowl until batter is thoroughly combined.
3. Pour batter on top of base & smooth with a spoon.

Bake:

1. Top with chocolate chunks & lightly press them into the batter.
2. Bake at 350 degrees for about 18 minutes.
3. Let cool before eating. Enjoy!

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

These Protein Brookies were great energy before a birthday hike 🙂

Cauliflower Overnight Oats & Porridge

Briefly describe yourself:

1. Dog lover (specifically my own dog, Batman)
2. Health nut
3. Wannabe Yogi & Rock Climber
4. Baking addict
5. Veggie advocate

Vegetables can’t talk so I promote their greatness! I don’t think my spirit animal is an animal at all, it’s probably a carrot.

How am I a veggie advocate?

• Even if I do not know you, I will tell you to eat a carrot.
• I will tell you to eat less meat.
• I will tell you to not disrespect a vegetable by frying it.
• I will tell you that ALL vegetables are yummy. If you don’t like a vegetable you probably aren’t preparing it correctly. Who likes the taste of raw broccoli? Steam or roast that puppy!

Are you….

• Still drinking soda (regular or diet)?
• Still eating ‘diet’ labeled foods?
• Eating meat?
• Smoking cigarettes?

Well knock it off, it’s 2017. We know what will kill us.

Now that I’ve gotten that off my mind, let’s talk about adding veggies to our morning!

So, I am currently obsessed with Cauliflower Overnight Oats. I love experimenting with food, so I usually make a variety of breakfasts in a given week. Since creating this, I have eaten a variation of Cauliflower Oatmeal every work day for the past 2 months… So yes, it’s good.

Why is it awesome?

• I love quantity. Because you are replacing some oats with a vegetable that has been broken down into tiny granules, you can add a lottt of it.
• It adds veggies to your morning.
• You can food prep it for the whole week ahead.

*Think of this recipe as regular overnight oats & all the different ways you can make it. I want you to make it your own by adding whatever fruit, spices or other combinations you enjoy the most.

Basic Cauliflower Overnight Oats

• Servings: 1
• Time: 15 mins
• Difficulty: easy
• Print

Ingredients

Base Ingredients:

• 1 c cauliflower rice
• 1/4 c oats
• 1/3 c unsweetened almond milk (or other plant-based milk of choice)

Optional Add-ins (while cooking):

• 1 scoop plant based protein powder – I like Orgain
• 1/4 – 1/3 c organic plain or non-dairy yogurt (Top & stir in after cooking & slightly cooled)
• 1/2 T pure maple syrup
• Half a ripe banana, mashed
• Shredded zucchini
• Dash of vanilla extract
• Cinnamon to taste

A few flavor Ideas:

• Any fruit you have on hand, chopped
• Carrot Cake: 1/4 c shredded carrots, 1/4 tsp cinnamon, 1/4 nutmeg, crushed walnuts
• PB, Banana: 1 T Nut Butter, 1/2 sliced banana
• Maple & Cinnamon: 1/2 T pure maple syrup, 1/2 tsp cinnamon,  1/2 tsp vanilla, crushed pecans
• Pumpkin Pie: 2 T Pumpkin Puree, 1/2 T pure maple syrup, 1/2 tsp pumpkin pie spice

Directions

1. Add all base ingredients to a small sauce pan.
2. Bring to medium heat.
3. Stir & simmer for about 12-15 minutes, or until liquid is absorbed.
4. Allow to cool slightly then add in desired flavors & enjoy warm.

Food Prep: I recommend multiplying the recipe by 5 & cooking up a big pot for breakfast all week!

4. Allow mixture to cool & transfer to a jar or container

5. Add in optional flavors

6. Top with the yogurt (optional)

7. Seal & refrigerate.

8. Grab before you leave in the morning. Stir in the yogurt before eating. Enjoy cold.

 

Before we get to recipe #2, here is a picture of my veggie lover dog eating some cauliflower rice.

Cauliflower Porridge

• Servings: 1
• Time: 15 mins
• Difficulty: easy
• Print

Ingredients

Cauliflower Porridge:

• 1 c cauliflower rice
• 1/2 scoop plant-based vanilla protein powder
• 1/4 tsp cinnamon
• 1/4 tsp nutmeg

Bowl/ Add ins:

• Organic plain greek or non-dairy yogurt
• Raspberries
• Almond butter
• Nutmeg

Directions

1. Steam cauliflower rice until tender. (I steamed mine on medium heat for about 5 minutes)
2. Add to a blender along with the rest of the porridge ingredients.
3. Blend until smooth.
4. Allow to cool slightly & then create a Breakfast Bowl with desired add ins! I paired mine next to organic plain greek yogurt, topped with raspberries & almond butter & sprinkled with a bit more nutmeg. Enjoy!

What flavors will you make?!

 

 

 

Zoatsss 2.0 :)

A few staples I ALWAYS have on hand in my home:

• All of the veggies (of course), more specifically always carrots, tomato, peppers, kale & snap peas.
• Unsweetened plant based milk, either cashew or almond (My go to brand is Silk)
• Organic plain greek yogurt
• Halo Top- b/c we all have our problems
• Coconut, almond, & chickpea flour
• Fruit
• Black beans, chickpeas, lentils, quinoa, couscous
• Frozen veggie patties
• Either tempeh, tofu or seitan, anddd
• Old-fashioned or rolled OATSSSS

And I am talking the big boy oats. The biggest box or bag of organic oats you can get, I buy. My local, natural grocery store, Fresh Thyme has a machine in store that mills their own oats that I am obsessed with. I have also gotten great oats at Farmer’s Markets.

Why do I buy in such bulk? Because of their versatility. I use oats for so many recipes in all meals (breakfast, lunch, snacks, dinners & desserts).

For breakfast, people usually think to add fruit to their oatmeal. Make it even healthier by adding shredded zucchini, shredded carrots, or cauliflower rice instead!

Here is a recipe to add a few more veggies to your morning 🙂

Zoats 2.0

• Servings: 2
• Time: 5 - 10 minutes
• Difficulty: easy
• Print

Ingredients

Zoats:

• 1 c old-fashioned or quick oats
• 1 3/4 c unsweetened plant-based milk of choice (can use water if out of milk)
• Half a zucchini, grated
• Half a carrot, grated (for this I used a purple rainbow carrot)
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp maple or vanilla extract

Bowl Idea #1:

• Organic plain greek or non-dairy yogurt
• Sliced strawberries
• Bee pollen (not vegan)

Bowl Idea #2:

• Organic plain greek or non-dairy yogurt
• Homemade Cherry Chia Jam*

Directions

1. Add plant-based milk to a small saucepan & bring to a boil
2. Stir in the oats & reduce heat to a simmer
3. Stir in the rest of the ingredients
4. Let simmer for about 5 minutes, stirring occasionally
5. Make a bowl out of it! Enjoy 🙂

*Easy & healthy, Cherry Chia Jam: 1) In a small sauce pan add 2 c organic frozen cherries. Cook on medium heat for about 5 minutes, mashing the cherries with a wooden spoon. 2) Bring mixture to a low-boil. Cover, reduce heat to a simmer & let sit for 10 minutes. 3) Turn off heat, stir in 2 T chia seeds. 4) Allow to cool & keep stored in an air tight container or jar in the fridge for up to 2 weeks.

TB to this homemade Multigrain Struan bread I made. It takes 2 days to make but is totally worth it! I topped it with almond butter & the cherry chia jam… perfection. What fruit would you make your jam with?!

 

 

 

Acorn Squash Breakfast Bowl

Post 2 of my week of healthy Breakfast Bowls! Check out my Instagram @thekellydiet  for previous squash bowl recipes & ideas.

Now, I love all these bowls but this might be my favorite because the bowl is a baked acorn squash. In one spoonful you get warm oatmeal, cold yogurt & hot squash with hints of nut butter & fruit….. it’s amazing. Cauliflower rice oatmeal is also a component of this bowl, which is my current obsession.

Benefits of Acorn Squash:

1. Boosts your immune system
2. Reduces high blood pressure
3. High in antioxidants
4. High in fiber*

*High fiber foods support healthy digestion & the efficient absorption of nutrients from food.

This recipe is great because you can easily make it your own by filling the squash with your favorite breakfast foods & what you have on hand.

Acorn Squash Breakfast Bowl

• Servings: 2
• Time: 50 minutes
• Difficulty: easy
• Print

Ingredients

Squash:

• One acorn squash

Cauliflower Rice Oatmeal:

• 1 c cauliflower rice
• 1/4 c oats
• 1/2 c unsweetened almond milk (or other plantbased milk of choice)
• 1 scoop plant based vanilla protein powder (i like orgain)
• 2 tsp pure maple syrup (optional) – could sweeten with half a ripe, mashed banana instead
• Dash of vanilla extract
• Cinnamon to taste

Add ins/Fillers*:

• Plain Greek or non-dairy Yogurt
• PB2
• Pomegranate seeds

Directions

Squash:

1. Preheat oven to 425F
2. Cut the acorn squash in half, de-seed & place cut side down on a prepared baking pan
3. Bake for 40-50 minutes, or until soft throughout

Cauliflower Rice Oatmeal:

1. Add all cauliflower rice oatmeal ingredients to a small sauce pan.
2. Bring to medium heat.
3. Stir & simmer for about 12-15 minutes, or until liquid is absorbed.

Assemble:

1. Allow squash to cool slightly.
2. Fill bowl with cauliflower oatmeal & yogurt.
3. Top with pomegranate seeds & drizzle with prepared PB2. Enjoy!

*Other filler ideas: Scrambled tofu; high fiber, low sugar cereal; homemade granola; any nut or seed butter; other fruit; zoats; avocado; hummus

This bowl was filled with Peanut Butter Scrambled Tofu. It was sooo good! What will you fill your bowl with?

 

Fudge Protein Donuts

I hope everyone had a fun holiday weekend!

I was at my parent’s cottage so I made some snacks ahead of time to bring & whipped up some bars there using whatever I could find in their kitchen that would work.

Of course the majority of my time wasn’t spent in the kitchen. We boated, biked, & were out in the sun as much as possible.

K, let’s talk about these donutssss. They are dense, fudgey, sugar-free, vegan, packed with protein & my favorite… yummy enough for dessert, yet healthy enough for breakfast.

We are so used to adding a whole cup or more of baking sugar to recipes. It’s not necessary! My baking sweetening secret is to use bananas, unsweetened apple sauce, dates, & occasionally a bit of pure maple syrup or raw honey. I sweetened these donuts with one ripe mashed banana which also helped to hold everything together & provide the fudge texture I was looking for.

Forget cutting carbs! Try combining healthy flours & grains in your recipes. These protein donuts are a combination of almond, coconut, & oat flour.  I used Bob’s Redmill almond flour/meal, but you can also make your own by simply grinding almonds in a food processor or high speed blender (Be careful not to over process or oils will be released & almond butter will start to form).

Here are some other flours to try out. Do some research on each flour before replacing in recipes. For example, coconut flour is extraordinarily absorbent & less is needed than most flours. You generally want to substitute 1/3 C coconut flour for 1 C grain-based flour. You also need to increase the amount of liquid.

Protein Fudge Donuts

• Servings: 7
• Time: 30 minutes
• Difficulty: easy
• Print

Ingredients

Flax Eggs:

• 3 T ground flax
• 9 T water

Dry Ingredients:

• 3/4 c almond flour
• 1/2 c oat flour
• 1/4 c coconut flour
• 1/4 tsp baking soda
• 1 tsp pumpkin pie spice
• Dash of ground cloves

Wet Ingredients:

• 1/2 tsp coconut extract
• 1/4 c organic pumpkin puree
• 1 ripe mashed banana

Toppings:

• PB2, prepared (Could replace with any other nut or seed butter)
• Cacao nibs
• Bee pollen (not vegan)
• Toasted coconut chips
• Organic shredded unsweetened coconut

Directions

1. Spray 7 donut holes with non-stick baking spray.
2. Mix flax egg ingredients in a small bowl. Set aside (at least 5 minutes).
3. In a large mixing bowl, combine all the dry ingredients.
4. In a medium sized bowl, mash & mix the wet ingredients.
5. Pour wet ingredients & flax eggs into the dry ingredients. Mix until just combined.
6. Distribute batter among the 7 donut holes.
7. Bake at 300 degrees for 15 minutes.
8. Let cool & top with desired toppings (optional). Enjoy!

My Favorite topping was the prepared PB2 with Toasted Coconut Chips 🙂 What will you top yours with?!

 

Veggie Juicing

Happy Friday! Before this long holiday weekend I wanted to send you on your way inspired to create some healthy juices.

I like to make both smoothies & juices as they offer different health benefits.

1. Juicing extracts water & nutrients from produce & removes the indigestible fiber.  Without all the fiber, your digestive system doesn’t have to work as hard to break down the food & absorb the nutrients. This makes the nutrients more readily available to the body & in much larger quantities than if you were to eating them whole.
2. Smoothies use the entire fruit or vegetable, which includes the fiber.  Due to the absorbed fiber, smoothies tend to be more filling.

I use only vegetables in my juices because I don’t want the added sugar & when you remove the fiber from the produce, the liquid juice is absorbed into your blood stream rapidly. Juicing fruits causes a spike in blood sugar.

Just because I use only vegetables, does NOT mean my juices taste bad!

Let me share some of my tips on making a yummy veggie juice.

• Use cilantro or mint. In my juices which makes about 3 mason jars of juice, I use almost a whole cup of either fresh cilantro or mint.*
• Add one whole lemon & lime.
• Add a thumb of ginger root**
• Use cucumber, celery, or cabbage in all of your juices as they provide the most liquid.

*Mint & cilantro offer many health benefits, they aren’t just for taste. Mint  benefits include proper digestion & weight loss, relief from nausea, depression, fatigue & headache , treatment of  asthma & memory loss. Cilantro rids the body of heavy metals, helps with stress, lowers anxiety, improves sleep, protects against colon cancer & neurological inflammation.

**GINGER… I LOVEEEE ginger.

My favorite benefit not listed, is that ginger has been thought to be a mood booster. I add it to my juices & smoothies & grate about 1 T of ginger root into my veggies while sauteing them.

 

Here is a simple veggie juice recipe that you can modify as desired:

 

Veggie Juice

• Servings: 3-6
• Time: 10 minutes
• Difficulty: easy
• Print

Ingredients

• 2 large cucumbers
• A package of celery
• 1/3 head of purple cabbage
• 1 red beet
• 1 golden beet
• 1 c or package of fresh mint or cilantro
• 1 lemon
• 1 lime
• 1 thumb ginger

Directions

1. Simply add veggies at a time to the juicer & press. (Be careful with the cabbage. I have noticed that it can clog my juicer, so I clean out the chamber once or twice while adding the cabbage.)
2. Add the juice to mason jars or another seal-able container & store in the fridge. I like to drink my juice within 5 days for best results. Enjoy!

What veggies do you like in your juice?!

 

 

 

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
• Print

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
• Print

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
• Print

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
• Print

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
• Print

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!