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 🙂

Savory Fig flatbread

FIGS!!!

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!

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.

• Servings: 1-2
• Time: 30 minutes
• Difficulty: easy
• Print

Ingredients

Breakfast Cookie Base:

• 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.
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!

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?!

 

Chocolate Caramel Bread

Before I dive into this post I just want to mention one thing, for as good as chocolate tastes, it doesn’t photograph well. I know you are thinking, how could chocolate not look delicious?! Well just give it a try & if you master the art of chocolate photography please share your wisdom with me.

So bear with me. My pictures in this post might not be the most aesthetic, but I promise you this bread is delicious.

 

This bread is savory enough for dessert & healthy enough for breakfast!

How?! It is:

• Sugar-free
• Oil-free
• Vegan
• Naturally sweetened
• Fiber & protein rich

Chocolate Caramel Bread ~ A savory & healthy bread topped with a date paste

• Servings: 11 slices
• Time: 1 hr
• Difficulty: medium
• Print

Ingredients

Flax Egg:

• 2 T ground flax
• 6 T water

Dry Ingredients:

• 1 c oat flour (blended oats)
• 1/3 c chickpea/ garbanzo bean flour
• 1/3 c cocoa powder
• 1 tsp baking powder
• 1 tsp baking soda
• Pinch of himalayan salt

Wet Ingredients:

• 1/3 c pumpkin puree
• 1 ripe banana, mashed
• 1/3 plain greek or non-dairy yogurt
• 1/2 c unsweetened apple sauce
• 1/4 c unsweetened plant-based milk of choice
• 1 tsp coconut extract

Caramel – date Paste:

• 6 dates
• Splash of plant-based milk
• 1/2 tsp cinnamon

Extras:

• Almond Butter (or any nut/seed butter of choice)

Directions

Chocolate Bread

1. Prepare a loaf pan by spraying it with cooking spray. Set aside.
2. Preheat the oven to 350F.
3. Add flax egg ingredients to a small bowl. Whisk & set aside.
4. Add all dry ingredients to a large mixing bowl. Whisk.
5. Add all wet ingredients to a medium size bowl. Whisk until combined well.
6. Pour wet ingredients into dry, along with the flax egg. Mix until just combined.
7. Pour batter into loaf pan.
8. Bake at 350F for 45-50 minutes, or until a toothpick inserted comes out clean.

Caramel-date Paste:

1. De-pit & chop dates.
2. Add to a bowl of boiling water & let sit for 5 minutes.
3. Drain & add to a food processor or blender along with the milk & cinnamon.
4. Process until reaching desired consistency (I like leaving it smooth but still with a few date chunks)

Assemble:

1. Allow bread to cool.
2. Spread the top with your caramel- date paste.
3. Slice & enjoy. I recommend spreading your slice with a bit of almond butter as well for the ultimate treat!

Have you ever de-pitted a date & stuffed it with almond butter?! It’s like a healthy candy bar. Soooooo good! What would you change or add to this bread?

 

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?!

 

 

 

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?

 

Sweet Potato Breakfast Bowl

This week on the blog I am going to share some of my favorite breakfast bowl recipes. All are simple to make, require only a few ingredients & are easily adjustable to your taste & dietary needs.

Let’s start with the one I most recently ate, the ‘Sweet Potato Breakfast Bowl.’ You have warm sweet potato paired next to cold yogurt that truly makes you feel like you are eating a sweet cinnamon dessert.

*NOTE: See Sweet Potato Toast post for nutrition facts & health benefits of sweet potatoes

It drives me crazy when people eat donuts, bagels loaded with cream cheese, or other unhealthy breakfasts at work. What bothers me almost as much, is when someone doesn’t even breakfast at all! Is this just me?

4 Reasons To Never Skip Breakfast:

1. It improves your focus & memory
2. It prevents you from overeating later
3. It lowers your risk of heart disease & diabetes
4. It’s yummy!!!

Sweet Potato Breakfast Bowl

• Servings: 2
• Time: 1 hour
• Difficulty: easy
• Print

Ingredients

• 1 medium sized sweet potato
• Cinnamon
• Organic plain greek or plain non-dairy yogurt
• Blackberries
• Bee Pollen (not vegan)
• PB2

Directions

1. Wash the sweet potato, leaving the skin on*
2. Cut in half & poke with a fork several times
3. Bake on a baking sheet for about 50 minutes or until soft**
4. Cut & mash the sweet potato in a bowl with a generous amount of cinnamon (I use at least half a teaspoon, but adjust to your liking).
5. Add to a bowl along with yogurt & toppings of choice!

Other topping ideas: Any nut butter, pomegranate seeds, other fruit on hand, cacao nibs, nuts, seeds, goji berries, coconut flakes

*Eating the skin adds more nutrition such as fiber & potassium. In addition, baking or toasting a sweet potato preserves more nutrients than boiling.

• To save time & food prep, can bake a few potatoes in advance, mash, cover, refrigerate & microwave in the morning for a quick meal.

Whose hungry for the next bowl?!

Baked Overnight Oats

Okay this is my last recipe from this past 4th of July holiday weekend.

I was at my parents cottage & wanted to bake some healthy snacks for the drive & ferry back.

Now my parents are not the healthiest of people. This experience shows that you really can make something that is  yummy & good for you, with very little on hand.

While scouring their fridge & cabinets I was able to pick out oats, cinnamon, natural peanut butter, almond milk, yogurt & raspberries. There was no baking soda or powder, but I made it work.

This is my dog sleeping while all this was going on.

You can tell he was extra tired from all the activities by the mere fact that he wasn’t at my feet looking for some free veggies, as he normally would when I am in the kitchen.

So, how would I describe these muffin bars:

• They are the idea of overnight oats – therefore, feel free to change the recipe anyway you like. Use what ingredients you have on hand & what you like in your oatmeal or overnight oats.
• They are a great last minute breakfast or snack to grab before heading out the door.
• I meant to eat 2 for breakfast… but ate 3, & was extremely satisfied until lunch.
• Their main ingredient is quick oats (Can replace with gluten free oats if needed. While I feel quick or rolled oats are the best for baking, feel free to experiment with steel cut).
• Simple.

• Servings: 9 muffins
• Time: 40 mins
• Difficulty: easy
• Print

Ingredients

• 2 1/2 c quick oats
• 1 tsp cinnamon
• 1/4 c natural peanut butter (or other nut or seed butter)
• 1/4 c unsweetened vanilla almond milk (or other plant-based milk of choice)
• 1/4 c plain* greek yogurt (or non-dairy)
• Handful of raspberries (or any other fruit, seed, chocolate chips, etc)

*Most fruit flavored yogurts have about 26 grams of unnatural sugar while plain yogurts have only have 8 grams, all of which are naturally occurring sugars from lactose.

If you want flavored yogurt, stick to plain yogurt & sweeten it yourself with fruit, raw honey, or vanilla extract.

Directions

1. Preheat oven to 350 degrees
2. Spray 9 muffin tins with non-stick spray
3. Mix all ingredients in a large bowl with a fork until well combined
4. Distribute batter among the 9 muffin tins
5. Bake at 350 degrees for 30 minutes
6. Allow to cool before eating
7. Store in a sealed container. Enjoy!

We took a ferry from Milwaukee to Muskegon. What’s a fun way you have traveled?!

 

Ginger Breakfast Cookies

So my cookie pic isn’t the most exciting, buttt these breakfast cookies are simple to make, yummy & a great grab & go for breakfast or a snack.

So how are these healthy?

• No baking sugar
• All natural
• Uses ginger, which has many health benefits (see juicing post for more information)
• Offers fiber & protein from oats, coconut flour, pumpkin puree & banana

These cookies contain 1 T of organic blackstrap molasses.

Molasses adds the best flavor when looking for a gingerbread taste!

I like to compare blackstrap molasses to dark chocolate. It’s not as healthy as a carrot, but it is a better for you sweetener that offers many health benefits as well.

 

 

 

• Servings: 9 small cookies
• Time: 30 minutes
• Difficulty: easy
• Print

Ingredients

Dry Ingredients:

• 1 1/2 c quick or rolled oats
• 3 T coconut flour
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1 T freshly grated ginger root*
• 1/4 tsp ground cloves
• 1/2 tsp baking powder

*Ginger roots keeps for 6 months stored in an airtight container in the freezer. It is easiest to grate when frozen as well. I recommend cutting the root into thumb size chunks before freezing for easiest use.

Wet Ingredients:

• 1 tsp vanilla extract
• 1 T organic blackstrap molasses
• 1/3 c pumpkin puree
• 1 ripe mashed banana

Directions

1. Preheat the oven to 350F.
2. Combine all the dry ingredients in a large bowl. Stir to combine.
3. Add the wet ingredients & mix well.
4. Spoon an ice-cream scooper size amount of dough onto a baking pan lined with parchment paper or a silpat. Flatten into a cookie shape.
5. Bake for 15 minutes at 350F.
6. Let cool before eating. Store in an airtight container in the fridge for up to a week.

Is there anything you would top these cookies with?!