Breakfast · Lunch / Dinner

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. Image result for Chickpeas to chickpea flourFor 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 🙂

Chickpea Pancake Omelette

  • Servings: 2
  • Difficulty: easy
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Ingredients

Batter:

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

Sauteed Veggies:

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

Toppings:

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

Directions

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

What veggies would you use?!

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 KnivesVegucated.

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
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Ingredients

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

Directions

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

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

Sweet Potato Pizza Bowl

  • Servings: 1
  • Difficulty: easy
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Ingredients

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

Directions

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

Nourish Bowl

  • Servings: 1
  • Difficulty: easy
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Ingredients

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

Directions

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

Protein, Rainbow Plate

  • Servings: 1
  • Difficulty: easy
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Ingredients

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

Directions

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

Breakfast · Dessert · Snack

Cookie-dough Protein Brookies

If you are wondering what the featured image above has to do with these brookies…. this was where I found my dog while I was baking. Just chilling on my reusable grocery bags. He’s the weirdest & that’s why I love him.

Image result for chickpeasK, let’s talk about these Brookies. The main ingredients are oats & chickpeas. Chickpeas, also known as garbanzo beans, are legumes that are considered both a vegetable & protein food. Oh do I love chickpeas. They make great egg re-placers as well. I have successfully made yummy vegan frittatas & omelettes using chickpea flour. Chickpeas have more fiber & protein than eggs & none of the health or environment risks. Try it out!

You will love these Brookies because they are yummy enough for dessert yet healthy enough for breakfast! If you are just too hangry & want to eat it sooner, you can also not bake the dough, scoop it in a bowl & eat it raw*. Not a bad option…

 

 

*I had leftover chickpeas so I made this raw cookie dough to eat while the brookies were cooking: 

  • 1/2 c chickpeas (drained & rinsed)
  • 2 T organic pumpkin puree
  • 1/2 scoop plant-based vanilla protein powder
  • 1 T powdered peanut butter
  • 2 tsp stevia
  • 1/4 tsp cinnamon
  • dash of vanilla extract
  • pinch of himalyan salt

Instructions: Simply add all ingredients to a food processor. Process until combined. Add any desired toppings or enjoy straight from the bowl 🙂

K, now for the baked version…

Cookie-dough Protein Brookies

  • Servings: 6
  • Difficulty: medium
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Ingredients

Base:
  • 3/4 c organic pumpkin puree (can also use mashed banana)
  • 1 T stevia
  • 1/2 c natural apple sauce
  • 1/2 c oats
  • 1/4 c organic powdered peanut butter
  • 2 T cocoa powder
  • 1 scoop plant-based chocolate protein powder (I like Orgain)
  • 1/2 tsp baking soda
  • pinch of himalayan salt
Top:
  • 1 c chickpeas (drained & rinsed)
  • 2 T organic pumpkin puree (can also use mashed banana)
  • 3 T powdered peanut butter
  • 1/2 tsp cinnamon
  • 1 T stevia
  • Dash of vanilla extract
  • 2 T unsweetened vanilla cashew milk (or other plant-based milk of choice)
  • 1/4 tsp baking soda
  • pinch of himalyan salt

 

Toppings:
  • Cacao nibs

Directions

Base:
  1. Preheat oven to 350 degrees.
  2. In a mixer add all base ingredients.
  3. Mix until combined.
  4. Pour batter into 3 small cake tins, sprayed with nonstick olive oil spray, or into 1 prepared loaf pan & press down with a spatula.
  5. Set aside.
Top:
  1. Add all top ingredients to a food processor.
  2. Process & scrapes the side of the bowl until batter is thoroughly combined.
  3. Pour batter on top of base & press down with a spatula.
Bake:
  1. Sprinkle with a few cacao nibs.
  2. Bake at 350 degrees for about 18 minutes.
  3. Let cool before eating. The bars are also great cold. I cover my leftovers & keep them stored in the fridge. Enjoy!

What do you prefer, raw or baked?!

 

Breakfast · Dessert · Snack

Beet Protein Brownies

I have added small amounts of beets to baked goods & smoothies in the past. As long as you don’t over do it, you may not even notice it’s in there.

I got small baby beets from the Farmers market, so I chopped up one & added it as an ingredient in these brownies. I could taste the beet slightly (more so in the raw version), but was glad that I could because it punches a little bite!

A cool thing about eating plant-based & vegan is that all the batter I make I can also eat raw without having to worry about bacteria & getting sick. Sometimes the raw dough is even better than the baked version 😉

Oooh did I have fun with these brownies. From the same batter I created 3 different meals.

  1. I baked the batter into brownies & topped it with PB2 & sprinkled on some Maqui Berry Powder. – I ate this for breakfast 🙂
  2. I made a dessert bowl with plain greek yogurt, cacoa nibs & bee pollen. (Greek yogurt & bee pollen are not vegan & are ingredients that I still use often. I will talk more about why I still use these products later. Feel free to replace with non-dairy yogurt. I like coconut yogurt when using non-dairy.)
  3. Lastly, I scooped the dessert bowl into a jar to bring to work for an afternoon snack.

So to clarify, with the same batter I created a breakfast, snack, & dessert… #score.

Beet Protein Brownies

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 1 box organic black beans (drained & rinsed)
  • One baby beet (about the size of a big radish), thinly sliced
  • 1 c oats
  • 1 ripe banana
  • 1/4 c pure maple syrup
  • 1/4 c unsweetened plant-based milk (I used Silk, Cashew)
  • 1 scoop plant-based chocolate protein powder ( I like Orgain)
  • 2 T organic powdered peanut butter
  • 1 tsp vanilla extract
  • pinch of himalyan salt
  • 1 tsp baking soda

Directions

  1. Add the black beans & beets to a food processor & process until combined.
  2. Next add in the oats, scrape the sides of the bowl, & process.
  3. Continue to add a few ingredients at a time (occasionally scraping the sides of the bowl & processing) to ensure that everything gets broken down & combined well, until no ingredients are left.
  4. Now is the fun part! You can simply add the raw dough to a bowl or jar & be creative on what to pair & top it with. Or… pour the dough into prepared muffin tins or a pan & bake at 350 degrees for 20 minutes or until a toothpick inserted comes out clean. Let cool & then top with yogurt, nut butter, whatever you like. Enjoy!

What kinds of pairs and toppings would you guys use?!

Breakfast

Rhubarb Grapefruit Breakfast Cake

Has anyone else realized how far a small amount of rhubarb goes?! I picked up only 5 stalks of Rhubarb at the Farmers Market this past weekend, have already made 5 recipes with it, and still have 1 1/2 left! Not complaining…

It was my dogs birthday on Tuesday so I made him an Oatmeal Red Velvet Cake. He also got a tee-pee… the most spoiled. In case you all were wondering, his name is Batman, he is a 7 lb Yorkie, and he is the absolute best 🙂

While I was excited for him to have all the birthday fun he deserves, I wanted a treat too! So I decided to make a Breakfast Cake for myself.

You will love this recipe because it’s super easy. Only one bowl is needed to combine everything. It is also sugar, oil & cruelty free of course 🙂 Who doesn’t want to eat cake for breakfast?!

Rhubarb, Grapefruit Breakfast Cake

  • Servings: 4-8
  • Difficulty: easy
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Ingredients

Ingredients:

  • 1 c oats
  • 1/2 c coconut flour
  • 1 scoop plant based vanilla protein powder (I like Orgain)
  • 1/2 c unsweetened cashew or almond milk
  • 1 c natural apple sauce
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • pinch of himalayan salt
  • 1 tsp grapefruit zest

Fold Ins:

  • 1/2 of a large Grapefruit (de-seeded  & sliced into 1/2 in. pieces)
  • 1 stalk rhubarb (chopped into small pieces)

Directions

  1. Spray a cake or similar pan with non-stick spray.
  2. Simply combine all ingredients together in a large bowl.
  3. Fold in the grapefruit and rhubarb pieces.
  4. Pour batter into pan & press with a spatula.
  5. Bake at 375 degrees for 15 minutes.
  6. Let cool before serving. Enjoy!

What would you guys add to a breakfast cake?

Lunch / Dinner

Spicy Tofu Tacos

Hi Guys!

Does anyone else have herbs growing this summer? I live in an apartment so on our balcony we have fresh herbs growing in railing planters. The ones I use the most are  dill, basil, mint, and of course cilantro. I think tacos are always best topped with some fresh cilantro.

I love vegan meat alternatives. Smokey maple bacon tempeh, Italian seitan, peanut butter tofu… yum.

For dinner last night I decided to make some tacos and had tofu on hand, so that’s what I went with and it turned out great! Of course I tried to make veggies the main ingredient 🙂

Spicy Tofu Tacos

  • Servings: 2
  • Difficulty: easy
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Ingredients

Filling:

  • 1/2 red pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 carrot, thinly sliced
  • Small handful snap peas, broken in half
  • 1/4 medium red onion, diced
  • 1/2 T chili powder
  • 1/2 T paprika
  • Pinch of Himalayan salt
  • 3 Roma tomatoes
  • 1/3 black firm tofu, drained & rinsed
  • Juice of one lime

Additional:

  •  4 low carb, high protein & fiber tortilla – fajitas
  • 1/2 ripe avocado
  • Fresh cilantro
  • Red pepper flakes
  • Nutritional yeast

Directions

  1. Heat a little olive or avocado oil in a saute pan over medium heat. Add the peppers, carrots, snap peas and red onion. Saute for 5 minutes.
  2. While that is cooking add the tomatoes to a blender. Blend into a tomato sauce, leaving it a bit chunky.
  3. Add the chili powder, paprika and Himalayan salt to the pan. Saute for another minute.
  4. Stir in the tomato sauce and crumble in the tofu. Cover and simmer until the liquid reduces and is mostly adsorbed (about 13 minutes), stirring occasionally.
  5. Squeeze in the lime juice and stir.

To Serve:

  1. Heat tortillas in a pan on each side, on medium heat, for about 10 – 15 seconds.
  2. Scoop a bit of the filling into each warm tortilla.
  3. Sprinkle with a few red pepper flakes and some nooch / nutritional yeast. Top with a bit of thinly sliced avocado and fresh cilantro.
  4. Serve Immediately. Enjoy!

Try it out, adjust it, let me know what you think or how you made it your own!

Breakfast

Rhubarb Oatmeal Breakfast Bowl

It’s Farmer’s Market and Rhubarb season! Living in Wisconsin makes you really appreciate the warm Summer weekend mornings spent at the Farmer’s Market.  I went this past weekend. While the veggie selection isn’t too abundant yet I did pick up some gorgeous rhubarb, mushrooms and baby beets.

K, now let’s talk about breakfast! I loveee breakfast and I don’t understand how people skip it! Take advantage of weekends to create and try new recipes. In addition, do some food prep on Sunday so that you have a ready-to-go, yummy & nutritious breakfast all week. Right now I am obsessed with food prepping cauliflower oatmeal for the work week. You can check the recipe out on my Instagram @thekellydiet .

This particular recipe was from this past weekend where I have a little more time in the morning and could enjoy making a warm breakfast bowl. I love baking an acorn squash for breakfast and filling it with warm or cold foods like oatmeal, yogurt, nut butter, etc. Because I had picked up some rhubarb I decided to add it to my oatmeal and it turned out great!

Rhubarb Oatmeal Breakfast Bowl

  • Servings: 1
  • Difficulty: easy
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I love this recipe because I get to sit down and enjoy a delicious, warm bowl of nutritious and protein packed food that leaves me satisfied all morning. Anytime I can add veggies to my breakfast is an extra bonus 😉

Ingredients

-1/2 of an acorn squash

-1/3 c oats

-1/2 chopped pear

-1/2 stalk of rhubarb, chopped

-1/2 c unsweetened cashew or almond milk

-1 tsp lemon zest

-dash of cinnamon

Directions

  1. Cut an acorn squash in half and de-seed. Bake in the oven at 350 degrees for 35 minutes.
  2. Add the rest of the ingredients to a small sauce pan and cook as you would regular oatmeal (occasionally stirring on low heat until all liquid is adsorb).
  3. Once squash is done simply fill it with the cooked oatmeal mixture.

Easy, yummy, filling. Enjoy 🙂