Sweet Potato Pie Cookies

Hello!

Today I just wanted to start off by sharing a quote that I came across the other day: ‘Speak to make yourself happy, don’t speak to impress others.’

For me, this means to always remember to truly be yourself. We meet so many different people in our lives and hang out with different groups. It is only natural that you may unknowingly act different or take on traits of others. With this I think it is important to remember who you are, keep your core values and not let others influence you too much. What makes you great is you! 

And now that we have covered some spiritual happiness let’s cover another inner happiness…. belly happiness 🙂

These Sweet Potato Pie Cookies resemble the filling of a yummy Sweet Potato Pie! They are not crispy but rather soft & full of flavor.

If you love the taste of a pie but have that healthy mindset, these cookies are perfect for you!

• Servings: 6 big cookies
• Time: 20 minutes
• Difficulty: easy
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Credit: thekellydiet.blog

Ingredients

• 1 sweet potato
• 1/2 c old-fashioned oats
• 1/4 c almond or sunflower seed butter
• 1 flax egg (mix 1 T flax with 3 T water & let rest for 5 minutes)
• 1/2 tsp vanilla
• 1/2 tsp cinnamon
• 1/4 tsp ginger
• 1/4 tsp all-spice
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/3 c non-dairy chocolate chips

Directions

1. Scrub the dirt off your sweet potato. Poke the potato with a fork multiple times. Wrap in foil & bake at 400F for 1 hr 15 mins. (This can be done ahead of time to save time. Simply mash the potato with a fork when done & keep covered in the fridge for up to a few days).
2. When the sweet potato is done place it in a large bowl & mash it with a fork until pureed.
3. Reduce the oven temperature to 350F.
4. Add in the rest of the ingredients to the bowl & mix with a spatula until combined.
5. Scoop batter onto a baking sheet lined with parchment paper to create either 6 large or 12 small cookies.
6. Bake at 350F for 17-18 minutes. Enjoy!

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

And play around today!

Tropical Buddha Bowl

2 new foods for me this year are: Jicama & Jackfruit.

Jicama is a root vegetable that is a great source of fiber & vitamin C. You can eat it raw, sauté it, or bake it into fries.

Jackfruit is a fruit than can grow up to 100 lbs! It is a rich source of vitamin, minerals, phytonutrients, carbohydrate, electrolytes, fiber, fat and protein. You can eat it raw or cook it.

I have fallen in love with both!

For this Tropical Buddha bowl I made jackfruit fries & cooked up some of Upton’s Naturals Sweet & Smoky Jackfruit.

This bowl is well sweet & smoky 🙂 , tangy & refreshing!

 

• Servings: 2
• Time: 50 minutes
• Difficulty: easy
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Credit: thekellydiet.blog

Ingredients

Jicama Fries:

• 1 jicama
• 1 T melted coconut oil
• 2 tsp seasoning of choice (I used FlavorGod’s fiesta sweet & tangy seasoning)
• 1/2 tsp garlic powder

Bowl Ingredients:

• 1 box Upton’s Naturals Sweet & Smoky Jackfruit
• 1/2 head caulifower
• 2 handfuls kale/ spinach
• Pomegranate seeds

Tropical Dressing:

• 1 1/2 c chopped mango, pineapple & strawberry combo (I used a pre-chopped organic frozen bag.)
• 1/4 c apple cider vinegar
• The juice from 1 lime

Directions

Jicama Fries:

1. Preheat your oven to 400F.
2. Peel jicama & cut into fries.
3. Place them onto a baking sheet. Pour the melted coconut oil over the fries, sprinkle on your seasoning & mix. Make sure all fries are laying next to each other on the sheet & not on top of one another.
4. Bake for 20-25 minutes, flip, & bake another 20-25 minutes or until crispy.

Bowl:

1. Chop half of your cauliflower head into florets.
2. Place on a baking sheet, add any seasonings or healthy oils you like & roast for about 30 minutes or until slightly browned.
3. Heat your package of jicama on a pan sprayed with non-stick cooking spray. Cook until hot throughout.

Tropical Dressing:

1. Add all of your tropical dressing ingredients to a high speed blender.
2. Blend until combined.

Assemble:

1. Distribute your greens, fries, jackfruit & cauliflower among 2 plates.
2. Drizzle on your dressing.
3. Top with pomegranate seeds. Enjoy!

Check out my Instagram @thekellydiet for even more unique plant-based recipes!

 

 

No bake, Breakfast Tart

Hi everyone! The above picture is some of the food I made this past weekend. All recipes will be posted throughout the next few days. Follow my Instagram @thekellydiet to ensure that you will see all recipes because some shorter/easier recipes I only post there. You won’t want to miss the ‘Vegan Beet Ravioli with a Pumpkin Cheeze Filling.’ 🙂

So, let’s talk about this gorgeous breakfast tart! When you think of a tart I am sure you are thinking of a sweet pastry for dessert. Well my take on a tart is one that is healthy enough for breakfast! I wanted to make something clean, protein packed & nutritious, while still having that sweet taste & aesthetic appeal.

Why to love this breakfast tart. It is..

• made with only 6 ingredients.
• you don’t have to bake it.
• easy to make.
• pretty.
• creamy & delicious.
• healthy.
• vegan.
• clean.
• simple.

The best part of this tart is that it’s a blank canvass! I topped my tart with sliced persimmon, pomegranate seeds, mint, cacao nibs & grated lemon. What do you have on hand? Do you want to make this a savory tart with fruits or a sweet one with chocolate, nut butter or cocowhip? You can play around with the crust as well. Do you want to make it crispier while adding more protein? Blend some almonds in. Do you like it sweeter? Blend some raw coconut flakes in. Make it your own!

• Servings: 4-6
• Time: 30 minutes
• Difficulty: easy
• Print

Credit: thekellydiet.blog

Ingredients

Crust:

• 1 c uncooked quinoa
• 8 medjool dates

Filling:

• 14oz soft tofu
• 2 c chopped strawberries
• 1/4 c pure maple syrup
• 1/4 c plant-based strawberry protein powder (keep the recipe clean by using 22 Days Nutrition protein powder).

Toppings I used:

• Sliced persimmon
• Sliced strawberries
• Pomegranate seeds
• Cacao nibs
• Lemon zest

Directions

1. Spray a 14X5 tart tin with non-stick cooking spray & set aside.
2. Cook quinoa according to instructions.
3. While that is cooking remove the pits from your dates & chop. Then soak them in boiling water for at least 5 minutes.
4. When quinoa is done & slightly cooled, add it to a food processor. Drain your dates & add it to the processor as well. (Add anything else you want here like nuts, flax or coconut flakes). Process until everything is well combined.
5. Press mixture into the bottom & side of your tart tin. Refrigerate.
6. Next add all of your filling ingredients to your clean food processor. Process until combined & pour into your crust. Smooth with a spoon & top with whatever toppings you like!
7. Cover with clear wrap & refrigerate for at least 4 hours. Enjoy!

And for some more smiles, here is a pic of my dog, Batman, on our lazy Sunday 🙂

 

 

Butterfly Pea Flower Overnight Oats

I’m going to guess you read the title ‘Butterfly Pea Flower‘ & thought, ‘what?’

Well let me tell you about it! I came across Organic Dried Butterfly Pea Flower Tea while browsing Amazon Prime (one of the World’s greatest inventions, obviously).This tea…

• is full of antioxidants & has been proven through clinical research.
• has anti- glycation properties (helps prevent against skin aging).
• has anti-inflammatory & pain relieving properties.
• And for someone into food aesthetic, it makes a gorgeous blue tea. AND if you add a bit of lemon juice it can turn a purple–pink!

As an avid tea drinker & natural baker, I was excited 🙂

This is the first recipe I have made with the tea. I look forward to sharing this one with you and many more to come!

Butterfly Overnight Oats

• Servings: 2
• Time: 25 mins & then overnight
• Difficulty: medium
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Credit: thekellydiet.blog

Ingredients

This recipe contains only 4 ingredients & doesn’t use any sugars or sweeteners! (If you want to make it sweeter add some berries!)

• 1 c unsweetened plant-based milk of choice
• 3 T dried pea flower tea
• 1 c rolled oats
• 1/2 c plain greek or non-dairy yogurt

Directions

1. Add 2 T of your tea to an infuser.
2. Bring your plant-based milk to a boil in a small pot & add the infuser (could also use a food strainer if do not own an infuser).
3. Turn heat to low & simmer for 20 minutes. (Your milk will turn more blue as time passes.)
4. Add your oats to a mason jar or container, pour in your tea & mix together with a fork.
5. Add in your yogurt & last 1 T of dried tea & mix again.
6. Cover & refrigerate for at least 4 hours, preferable overnight.
7. In the morning eat as is or add some toppings! I added sliced banana, a bit more dried tea, bee pollen & hemp hearts. Enjoy!

What else would you make with this tea?!

Vegan Sweet Potato Enchiladas

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

Like my dinner last night…

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.

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!

• Servings: 4-5
• Time: 50 mins
• Difficulty: medium
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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.
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.
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!

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

Carrot Cake Baked Oatmeal

Lately I’ve been trying to keep in mind that I shouldn’t judge ones food choices just like I wouldn’t want someone to judge mine. While I wish that no one would eat meat, I shouldn’t think critically of others opinions.

My hopes are to inspire others to eat less meat & more plants for their own health & for the environment.

So today I just want to remind people to keep in mind a little SOUL (Seasonal, Organic, Unprocessed & Local foods) in order to respect & love our bodies & our planet.

Below I am going to share my recipe for Carrot-Cake Baked Oatmeal Bars that I made this past weekend. See if you can incorporate some soul into it! Can you find local & organic oats & carrots at the Farmers Market? Can you use pure maple syrup that isn’t processed or combined with unnatural ingredients? Can you find any seasonal fruits that you may want to add to the mixture?

Can you share your veggies with anyone? ~ pets included 🙂

• Servings: 6
• Time: 45 mins
• Difficulty: easy
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Ingredients

Dry Ingredients:

• 2 1/2 c rolled oats (gluten-free is necessary)
• 1 1/2 tsp baking powder
• 1 1/2 tsp ground cinnamon
• 1/2 tsp nutmeg
• 1/4 tsp Himalayan salt

Wet Ingredients:

• 1 1/2 c lightly packed shredded carrots (I used colorshed/ rainbow shredded carrots)
• 2 1/4 c unsweetened plant-based milk of choice
• 1/3 c pure maple syrup
• 2 tsp pure vanilla extract
• 1 T freshly grated ginger (or 1 tsp ground ginger)

Optional Fold Ins:

• 1/4 c dried cranberries
• 1/2 c chopped walnut halves
• Seasonal Fruit/berries

Directions

1. Preheat the oven to 375F.
2. Lightly spray a 9×9 (or similar size) baking pan with non-stick cooking spray.
3. In a large bowl mix together all dry ingredients.
4. In a medium sized bowl whisk together all wet ingredients.
5. Pour wet into dry & stir until combined.
6. Fold in cranberries, walnuts or some seasonal fruits if desired.
7. Pour mixture into your prepared dish.
8. Smooth with a spoon & press down on the oatmeal with the spoon (or your hand) so the oats sink into the milk.
9. Bake uncovered for 35 minutes or until lightly golden along the edges.
10. Allow to cool before serving. Leftovers keep for about 3 days in a sealed container in the fridge or longer in the freezer. Enjoy!

Have you been to your local Farmers’ Market this summer?!

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.

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!!!

 

 

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?!