Breakfast · Snack

Sweet Fig Muffins

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Vegan, Veggie Mac & Cheese’!

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Now onto these muffins!

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I loveee figs! So every fig season I get very excited. – Note, fig season is late June through early fall.

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With so many health benefits & such a delicious taste, you can see why I get excited for these little fruits!

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One last thing before getting to the recipe. I am vegan except for that I use honey. I shared this a while back. But as I have been getting questions again as to why I use honey. See below 🙂

Honey v. Agave

Image result for honeyagave nectar isn’t all that it’s cracked up to be: It has a low-glycemic index because it’s largely made of fructose, the single most damaging form of sugar. It has the highest fructose content of any commercial sweetener on the market.

Raw honey has less fructose than most agave & is the only natural sweetener with other health benefits, which include anti-microbial, heart-healthy & anti-inflammatory effects.

Raw honey is a natural, unprocessed food

I buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Sweet Fig Muffins

  • Servings: 6 muffins
  • Difficulty: easy
  • Print

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Ingredients

Dry Ingredients:
  • 1 1/2 c quick oats (gluten free if needed)
  • 1/4 c coconut flour
  • 1 T chia seeds
  • 1 T antioxidant powder
  • 1 tsp baking powder
  • 1 tsp baking soda
Wet Ingredients:
  • 1/2 c unsweetened apple sauce
  • 1/4 c organic raw honey*

*Agave nectar has a low-glycemic index b/c it’s largely made of fructose, the single most damaging form of sugar. Opt instead to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Additional:
  • Fresh Figs

Directions

  1. Preheat oven to 350F.
  2. Spray 6 muffin tins with non-stick cooking spray.
  3. In a large bowl add & whisk all dry ingredients.
  4. Add in your wet ingredients & mix until combined.
  5. Use an ice-cream scooper to divide batter among the 6 muffin tins. (could also form batter into cookie shapes).
  6. Cut your figs in half & lightly press fig slices into the top of your muffins.
  7. Bake for 12 minutes. Enjoy!

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I hope everyone had a great weekend!

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Lunch / Dinner

Vegan Curried Burger with a Cheezy Pea Pesto

Don’t forget to follow my instagram, @thekellydiet, for more recipes not posted on the blog! Like this ‘Apple Guacamole’!

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Now for these burgers!

They are completely plant-based, have a curry kick & are layered with flavorful veggie ingredients.

Vegan Curried Burger with a Cheezy Pea Pesto

  • Servings: 4 large patties
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

Patty Ingredients:

  • 1 15 oz can organic black beans or garbanzo beans (drained & rinsed)
  • 1/2 c organic pumpkin puree
  • 1/4 c garbanzo bean flour
  • 2 T flaxseed
  • 1/4 onion, chopped
  • 1 tsp garlic powder
  • 1 tsp curry powder
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp turmeric
  • Juice from half a lime

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Pesto Ingredients:

  • 1 15 oz can organic peas (drained & rinsed)
  • Handful fresh basil
  • 1/4 c nutritional yeast
  • Juice from 1 lemon
  • 1 tsp garlic powder

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Additional toppings:

  • Multi-grain English Muffin or Ezekiel Bun
  • Brown, Spicy Mustard
  • Tomato

Directions

  1. Preheat your oven to 390F. Line a baking sheet with a silpat or spray with coconut oil spray.
  2. Add all patty ingredients to a food processor fitted with a S-blade & process until combined.
  3. Scoop 1/2 c of batter onto your baking sheet. Smooth into patty shapes. Will make about 4 patties.
  4. Bake for 23 minutes or until crispy.
  5. While the patties are baking add all Pea Pesto ingredients to your clean food-processor. Process until combined.
  6. Assemble burger with desired toppings. I used a multi-grain bun spread with spicy brown mustard, the patty spread with the pea pesto, & topped with tomato. 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

🙂

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Lunch / Dinner

Spicy Tofu Filling (great for tacos or on a bun!)

So awhile ago I made ‘Tofu Sloppy Jo’s.’ I wanted to re-create the recipe by making them more spicy & serving the filling in yellow corn tortillas for some yummy tacos.

They turned out great!

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I love this recipe because it is…

  • quick & easy to make
  • nutrious
  • filling
  • delicious
  • versatile

Spicy Tofu Filling (great for tacos or on a bun!)

  • Servings: 2-3
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/2 block firm tofu
  • 1/2 c fresh chopped bell pepper or 1/4 c canned & diced green chiles
  • 1 tsp apple cider vinegar
  • 2 T liquid aminos
  • 2 T organic ketchup
  • 1 T dijon
  • 1/2 tsp cayenne (adjust to your desired spice level)
  • 1/4 tsp turmeric
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder

Directions

  1. Heat a non-stick skillet on medium temperature & add in your tofu.
  2. Chop your tofu with a spatula into tiny pieces.
  3. Add the rest of your ingredients to the skillet/pan & stir.
  4. Cover your skillet & allow to cook on medium to low heat for about 10 minutes, stirring occasionally.
  5. Serve warm in yellow corn tortillas or on a whole-grain sprouted bun with desired toppings. 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

What will you make with this filling?!

Dessert · Snack

Tea Time, Chocolate Chip Cookies

So why ‘Tea Time’ Cookies? These cookies are a bit more dry like a biscotti than a normal chocolate chip cookie.

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These cookies are sure to power you up as they are packed with protein & fiber. They are also gluten & grain free. I ensure that you will be sweet tooth satisfied, full & energized with these cookies!

Tea Time, Chocolate Chip Cookies

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

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Credit: thekellydiet.blog

Ingredients

  • 1 c almond flour
  • 1/4 c coconut flour
  • 1 tsp baking soda
  • Pinch of pink himalayan salt
  • 1/4 c melted coconut oil
  • 1/3 c almond butter
  • 1 1/2 tsp vanilla
  • 1 flax egg (Mix 1 T ground flax with 3 T water)
  • Small handful non-dairy chocolate chips

Directions

  1. Preheat your oven to 350F.
  2. Prepare your flax egg in a small bowl & let rest for at least 5 minutes to thicken.
  3. Add all of your dry ingredients to a medium size bowl & whisk.
  4. Add your wet ingredients to a small bowl & whisk.
  5. Pour your wet into your dry. Use your hands to mix & combine the dough together.
  6. Fold in your chocolate chips.
  7. To bake: I divided my dough among 3 small tart tins (sprayed with non-stick spray) & baked them for 16 minutes. You can also bake the batter on a cookie sheet as you would normal cookies for 14-16 minutes or until golden. Enjoy!

img_6369If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!See the source image

Who will you have tea time with?!

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Lunch / Dinner

Vegan Sweet Potato Enchiladas

Quick side note: Some more simple recipes I post only on my Instagram: @thekellydiet.

Like my dinner last night…

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Spaghetti Squash seasoned with Italian Seasoning; tempeh, peppers, zucchini & mushrooms all sauteed in Liquid Aminos; added to a bowl with diced tomato & sprinkled with nutritional yeast. So delicious, easy, healthy & yummy. You could also top with pizza sauce, pasta sauce or salsa.

So, for more plant-based foods that may not get posted on the blog follow: @thekellydiet

K now for some Enchiladas!

Sweet Potatoes, Butternut Squash, Pumpkin. – 3 nutritious & yummy foods that are interchangeable in many recipes ~especially breads, smoothies & casseroles.

All are excellent sources of Vitamin A & C and have a ton of fiber.

So for these enchiladas I used sweet potato, but feel free to replace with butternut squash or pumpkin.

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These enchiladas are packed with nutrients & are extremely filling. I have made them four times & they have always been a crowd pleaser. I have made them with red & green enchilada sauce & enjoyed both.

So let’s get to the recipe!

Vegan Sweet Potato Enchiladas

  • Servings: 4-5
  • Difficulty: medium
  • Print

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Ingredients

  • One large sweet potato, cubed
  • 1/2 c raw cashews
  • 3/4 c salsa
  • 1 bell pepper, chopped
  • 1 15 oz organic box or can of black beans, drained & rinsed
  • 1 tsp himalyan salt
  • 1/2 tsp cumin
  • 1/4 tsp cayenne
  • Handful of spinach/kale
  • 1/4 c nutritional yeast
  • 11-12 corn tortillas
  • 1 18 oz package of enchilada sauce
  • Sliced avocado, diced tomato & fresh cilantro, for serving

Directions

  1. Prep sweet potato by either piercing with a fork & baking at 400F for one hour or chopping it into cubes & steaming until soft.
  2. While that is cooking, soak cashews in warm water & set aside.
  3. Preheat oven to 350F.
  4. Drain cashews, then add to a blender along with the salsa & bell pepper. Blend until smooth.img_2342
  5. Add in beans, spices & kale/spinach & blend again until well combined.
  6. Pour mixture into a medium sized bowl. Stir in the sweet potato & nutritional yeast.img_2345
  7. Take out a 13X9 pan & pour just enough enchilada sauce to cover the bottom.
  8. Spoon filling into tortillas, fold them up & place seam-side down in the pan. Once all enchiladas are laid next to each other, cover them with the rest of the enchilada sauce.
  9. Bake at 350F for 30 minutes.
  10. Allow to cool slightly & serve with desired toppings. Enjoy!

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Are there any other veggies or spices you would add to the mixture?!

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 🙂

 

Lunch / Dinner

Spicy Cucumber Noodle Bowl (containing 2 minute, creamy cheese sauce)

If you don’t use Nutritional Yeast/ Nooch, you have to start!

Not only does this superfood give your food a cheesy taste. It is also loaded with vitamins, contains protein & is low in calories.

I add nooch to soups & sauces as well as sprinkle it directly on cooked veggies & popcorn. You can buy it in bulk containers at stores like Whole Foods. You can also buy it on Amazon. I usually buy Bragg’s.

Okay so this post contains a simple, 2 minute Vegan BEAN Cheese Sauce. Tomorrow I will post a VEGGIE Cheese Sauce that will feature a pretty killer Vegan Mac n Cheese recipe.

Read til the bottom of the post as I will share the flatbread I made with my leftover sauce as well!

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Spicy Cucumber Noodle Bowl (containing 2 minute, creamy cheese sauce)

  • Servings: 1-2
  • Difficulty: easy
  • Print

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Ingredients

Creamy Cheese Sauce :img_2071
  • 1 can white beans (drained & rinsed)
  • 1/4 c Nutritional Yeast/ Nooch
  • 1/2 tsp garlic powder
  • 1/4 c unsweetened plant-based milk of choice
Roasted Veggies:

(Feel free to use any other veggies you have on hand)

  • Handful of broccoli
  • Handful of cauliflower florets
  • 1/2 a Japanese eggplant, thinly sliced
  • Organic white wine vinegar
Bowl Base:

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  • 1/2 a large spicy cucumber, spiralized
  • 1/4-1/3 c Italian Seitan
  • 2 leaves of rainbow chard, chopped
  • Crushed red pepper

Directions

Roasted Veggies:
  1. Preheat the oven to 400F.
  2. Add the broccoli, caulifower & eggplant to a small pan.
  3. Pour a small amount of the organic white wine vinegar on top of veggies (about 2-3 T) & stir to ensure all veggies are covered.
  4. Bake for 15 minutes.
Creamy Cheese Sauce:
  1. Add all cheese sauce ingredients to a blender.
  2. Blend until smooth.
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  1. Add spiralized cucumber, Italian seitan & chard to a pan.
  2. Cook on medium heat for about 5 minutes. Stir in desired amount of cheese sauce, cover & cook for another 5 minutes.

Bowl:

  1. Transfer the spiralized cucumber mixture to a bowl.
  2. Top with roasted veggies.
  3. Sprinkle with desired amount of crushed red pepper.
  4. Store leftover cheese sauce in a closed container/jar in the fridge. Enjoy!

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Look at my dog patiently waiting for some veggie leftovers 🙂

 

LEFTOVERS :)))))

Here is a super simple, quick, easy, healthy & yummy dinner to make with your leftover cheese sauce.

I love Flatout flatbreads. Most of their flats have a good amount of fiber & protein. They are great topped with vegan pizza ingredients, hummus & veggies, etc & then grilled or baked.

For this recipe I used their multi-grain Flatout. I also like their protein flat as well.

Veggie Flatbread

  • Servings: 1
  • Difficulty: easy
  • Print

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Ingredients

  • One Flatout Flatbread
  • Your leftover vegan creamy cheese sauce
  • Veggies of Choice. I used: Kale, spinach, cauliflower florets, peppers, tomato & italian seitan.

Directions

  1. Preheat oven to 375F.
  2. Spread with cheese sauce & top with veggies.
  3. Bake for about 6 minutes or until crispy. I added a bit of cilantro & sprinkled my flat with more nooch before eating. Enjoy!

*Can saute veggies prior to baking as well.

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Breakfast · Snack

Cardamom Fig Smoothie & Fig Apricot Muffins

Oh yes, more figs! For fig nutrition facts & more fig recipes see my previous post. You can follow my blog to receive notifications when new recipes are posted as well as my Instagram: @thekellydiet.

So this post contains TWO fig recipes because I ate them together for breakfast & highly recommend you do the same.img_2039

I have made these muffins multiple times before using chopped dates instead of fresh figs. They are truly some of my favorite muffins. They are quick & easy to make as well as sweet & healthy. The sweetness come from raw honey.

The Raw Honey v. Agave Debate

Image result for honeyI support a mostly plant-based diet. Things that I still use that are not vegan are plain greek yogurt & organic raw honey.

agave nectar isn’t all that it’s cracked up to be: It has a low-glycemic index because it’s largely made of fructose, the single most damaging form of sugar. It has the highest fructose content of any commercial sweetener on the market.

Raw honey has less fructose than most agave & is the only natural sweetener with other health benefits, which include anti-microbial, heart-healthy & anti-inflammatory effects.

Raw honey is a natural, unprocessed food (No added preservatives, colorings, or flavorings). Just the hard work of thousands of honeybees.

My suggestion to people concerned about harming bees is to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Getting back to the recipes, this smoothie is 100% vegan & simply delicious. Image result for yum

Let’s get baking!

Fig Apricot Muffins

  • Servings: 7 muffins
  • Difficulty: easy
  • Print

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Ingredients

Dry Ingredients:
  • 1 c old fashioned or rolled oats
  • 3/4 c oat flour (Add oats to a blender & blend until reaching a flour consistency)
  • 2 tsp baking powder
  • 1 tsp baking soda
Wet Ingredients:
  • 1/3 c organic raw honey* or agave
  • 1/2 c unsweetened apple sauce
  • 1 tsp vanilla extract

*Agave nectar has a low-glycemic index b/c it’s largely made of fructose, the single most damaging form of sugar. Opt instead to buy local, organic honey. Local beekeepers will not use dangerous factory-farming methods, & it helps maintain your local bee population 🙂

Fold ins:
  • 3 dried apricots, sliced & diced
  • 1 large fresh fig, sliced & diced
Top:
  • 1 fresh fig, sliced

Directions

  1. Preheat oven to 350F.
  2. Spray 7 muffin tins with non-stick cooking spray.
  3. In a large bowl add & whisk all dry ingredients.
  4. In a separate small bowl add & whisk all wet ingredients.
  5. Pour wet into dry & mix until just combined.
  6. Fold in the diced apricots and figs.
  7. Divide batter among the 7 muffin tins.
  8. Top with extra fig slices & press slightly into the batter.
  9. Bake for 12 minutes. Enjoy!

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Cardamom Fig Smoothie

  • Servings: 1
  • Difficulty: easy
  • Print

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Ingredients

  • 1/2 a frozen banana, sliced
  • 3 fresh figs, stem-removed
  • 1 c unsweetened cashew milk (or other plant-based milk of choice)
  • 3/4 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp cardamom

Directions

  • Add all ingredients to a blender.
  • Blend until smooth. Enjoy!

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My dog patiently waiting for muffin scraps & getting to link my smoothie cup clean 🙂

Who will you share your muffins with?!

 

 

Breakfast · Dessert

Savory Fig flatbread

FIGS!!!

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I loveee fresh figs. They have a mildly sweet taste with a subtle hint of berry. You can’t go wrong eating a fresh fig solely on it’s own. The sad part is I can only find them in select stores a few times during the summer. They first usually appear in northeast produce markets in late June with a season that lasts through early fall.

This weekend I went to the Farmers Market to very sadly find out it was closed due to another event. To cheer myself up I drove to the produce market hoping they would have either persimmons, kumquats or fresh figs. And as you can see, figs they had!

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This recipe is yet again my favorite – Yummy enough for dessert yet healthy enough for breakfast.

The base is a zucchini breakfast cookie, topped with PB2, fresh figs, strawberry, banana & fresh basil.

Savory Fig Flatbread

  • Servings: 1-2
  • Difficulty: easy
  • Print

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Ingredients

Breakfast Cookie Base:img_2001

  • 1 T ground flax
  • 3 T water
  • 1/2 c oats
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp vanilla extract
  • 1/4 tsp baking soda
  • Pinch of pink himalayan salt
  • 1/4 c shredded zucchini
  • 1.5 T unsweetened apple sauce

Topping Ideas:

  • PB2, prepared (or any other nut butter of choice)
  • 1 fresh fig, sliced
  • 2 small strawberries, sliced
  • 1/2 a banana, sliced
  • A few pieces of fresh basil

Directions

  1. Preheat oven to 350F.img_2002
  2. In a small bowl mix the ground flax with the water to prepare a flax egg & set aside for at least 5 minutes to set.
  3. Add the dry cookie base ingredients to a medium size bowl & mix with a fork.
  4. Add the apple sauce, zucchini & flax egg to the bowl & mix again until well combined.
  5. Pour mixture onto a baking sheet lined with parchment paper.
  6. Use a spoon to form & smooth batter into a large circle.
  7. Bake for 20 minutes.
  8. Allow to cool & then top with desired toppings. Enjoy!

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I ate mine for lunch along with a medium sized bowl of sauteed veggies & Italian seitan sprinkled with nutritional yeast. What topping will you add to your flatbread?!

 

Uncategorized

Why are people still counting calories?

STOP COUNTING & WORRYING ABOUT CALORIES! EAT AS MUCH PLANTS AS YOU WANT 🙂

There is no recipe in this post, I just wanted to share a quick thought on something that crossed my mind during lunch today.

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I am so fortunate to work for a company that provides a free cafeteria for lunch that is filled with veggies.

While eating today I noticed just how much more packed my tray was (see image above) than anyone else’s around me.

I eat a lot! This is coming from someone that weighs just over 100 lbs (not saying that should be a goal at all, just putting in perspective the amount of food I eat & how much I weigh).

When I say I eat a lot, I mean both the number of times I eat during the day & the quantity. I eat breakfast, lunch, a snack, dinner & another snack.

I know programs like weight-watchers work for people but the idea behind it seems silly to me. I don’t want a bite of a dessert, I don’t want to count points or calories. I want to eat, eat a lot & not think about it.

How do I do this? Simple, 

& they are delicious 🙂

The healthiest populations in the world are plant based!!!

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