Dessert · Snack

Black Bean Mini Muffins& Coconut Flour Cookie Dough

Hi Guys!

I am excited to share this post with you! I came up with these Black Bean Mini Muffins, added it to a bowl of my Coconut Flour Protein Cookie Dough & it was a treat! A healthy treat too 🙂

I love Bob’s Red Mill Products & I use their Coconut Flour for many of my recipes. I was so excited when they shared my recipe on their site!

Coconut flour is awesome!

  • It is made from ground & dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining which is the coconut meat.
  • It is not actually “flour” in the way we normally think of it, in that it contains zero grains, zero nuts,  & is made completely of pure coconut.
  • It is high in fiber, protein, & healthy fats.
  • Free from wheat & other grains.
  • Low in sugar, digestible carbs & calories, & has a low score on the glycemic index.

You can get the recipe for my Coconut Flour Protein Cookie Dough here: @thekellydiet

Now for some mini muffins!

Black Bean Mini Muffins

  • Servings: 12 mini muffins
  • Difficulty: easy
  • Print

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Ingredients

  • 1 15 oz organic box black beans (drained & rinsed)
  • 3 T powdered peanut butter – I used PB2
  • 1 scoop plant-based chocolate protein powder- I used Orgain
  • 1/4 c unsweetened cocoa powder
  • 1 tsp baking powder
  • Pinch of pink Himalayan salt
  • 2 T unsweetend almond milk
  • 1 ripe mashed banana
  • 1/4 c pure maple syrup
  • Cacao nibs

Directions

  1. Preheat the oven to 375F.
  2. Spray a muffin pan with non-stick cooking spray & set aside.
  3. Add the first 5 ingredients to a food processor. Process until broken down & combined.img_2431
  4. Add the next 3 ingredients to the food processor & process again until no clumps remain.img_2434
  5. Divide batter among the 12 muffins tins.
  6. Sprinkle each filled tin with a few cacao nibs.
  7. Bake at 375F for 10 minutes.
  8. Allow to cool before removing from tin.
  9. Cover & keep refrigerated. I find them best served chilled. Enjoy!

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And here is a random picture of my dog reminding us all to stay curious, explore, try new things & be creative 🙂

 

 

 

 

Lunch / Dinner

Spaghetti Squash Pizza Casserole

Hi everyone! I hope you all had a fun, relaxing & veggie filled weekend. The featured image above is all the recipes that will be posted this week!

img_1988We had an apartment full of pups on Saturday. No complaints as my dog was pumped to have some friends over. If anyone wants to train a dog & give it to me so that my dog can have a sibling, please feel free 🙂

Alright, Spaghetti Squash Pizza Casserole… slightly confusing name but pretty on point. This recipe is 100% vegan, made entirely of veggies, delicious & filling.

I call it a casserole b/c the spaghetti squash base in not crispy like pizza but thick & soft like a casserole. This is then cooked, stacked with plant-based pizza options, & cooked again. The absolute best thing about this pizza is that you could eat the entire pan & only feel healthy about it 🙂

So let’s get to the recipe so you all can have a bowl full of pizza inspired veggies tonight.

Spaghetti Squash Pizza Casserole

  • Servings: 1-4
  • Difficulty: medium
  • Print

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Ingredients

Spaghetti Squash base/crust:

  • 2 T ground flax
  • 6 T water
  • 1 spaghetti squash
  • 1 T Nutritional Yeast / Nooch

Plant-based Pizza Topping Ideas:

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  • Organic Pizza Sauce
  • Sliced zucchini
  • Thinly sliced beets
  • Peppers
  • Mushrooms
  • Spiralized Sweet Potato
  • Smokey maple bacon tempeh
  • More nutritional yeast
  • Crushed red pepper
  • Fresh basil

Directions

  1. Preheat oven to 400 degrees.
  2. Line a baking sheet with parchment paper.
  3. Cut 1 spaghetti squash in half, de-seed & cook face down on the parchment paper for 45 minutes.
  4. Prepare flax eggs by mixing the ground flax & water in a small bowl. Set aside for 5 minutes to set.
  5. Once squash is cooked allow to cool slightly & then use a fork to scrape out the insides. (Can prepare spaghetti squash, cover & refrigerate up to a week before to save time). img_1904
  6. Add all base/crust ingredients to a bowl & mix with a fork until just combined.
  7. Pour half or all of the spaghetti squash (depending on how thick you want your base) into a 8×8 pan. Flatten with a fork.img_1905
  8. Bake for 10 minutes at 400 degree.
  9. Remove from oven & stack with desired toppings.
  10. Bake for another 25 minutes.
  11. Allow to cool slightly & devour. –No judgement if you grab the entire pan & a fork like I did :) -Enjoy!

*You can also make mini individual pizzas with the same cooking time & instructions.

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What plant-based toppings will you stack your pizza with?!

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Breakfast

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

Image result for carrot emojiVegetables 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!

Image result for don't drink sodaAre 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
  • Difficulty: easy
  • Print

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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.

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

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Cauliflower Porridge

  • Servings: 1
  • Difficulty: easy
  • Print

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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!

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What flavors will you make?!

 

 

 

Breakfast

Acorn Squash Breakfast Bowl

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

img_1816Now, 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
  • Difficulty: easy
  • Print

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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

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

 

Lunch / Dinner

Chickpea Veggie Burgers

Related imageWhen 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!

 

 

Chickpea Veggie Burgers

  • Servings: 6 patties
  • Difficulty: easy
  • Print

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?!

Breakfast · Snack

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
  • 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?!

 

 

 

Lunch / Dinner

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
  • 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
  • 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
  • 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
  • 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!

Lunch / Dinner

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!

Falafel Buddha Bowl

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

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 🙂