Monday, April 25, 2016

Protein Brownies (Gluten Free, Oil Free, Vegan)

It's been quite a while since I posted on this blog. Life has been busy, crazy, and unpredictable. I have really gotten into the gym and the fitness lifestyle in general (and yoga!) and it has really saved me in a lot of ways. I feel much more balanced and I have an outlet for the thoughts and feelings that I deal with on a daily basis. So, I found myself with some free time today, and figured, why the hell not post these on the blog? I also shared a picture of this recipe on my Instagram (@mrskelley0308), and I try to share fitness tips, quick recipes, photos of what I eat as a vegan lifter, exercises, and other fun stuff. I'd love to have you follow me, and if you do, let me know you found me on my blog!

If you're like me, you have a lot of protein samples laying around. They're great for travelling, but sometimes they just get tossed into a drawer and forgotten. Today, I was craving brownies, and found a sample size packet of Amazing Grass Amazing Meal Café Mocha, so I figured, why not throw together some protein brownies? Here's what I did:

Protein Brownie Bites

(Vegan, Gluten Free, Oil Free, No Added Sugar)(makes 8 brownie bites)

  • 12 pitted medjool dates
  • 1/2 cup warm water
  • 1/2 15 oz. can of black beans (unsalted), rinsed and drained
  • 1/2 cup unsweetened plant milk of choice
  • 1 tsp. pure vanilla extract
  • 1 sample size packet (or 1 scoop) of Amazing Meal Cafe Mocha (you can use another flavor, or another brand of vegan protein, but macro nutrient information won't be exact)
  • 2 tbsp. carob powder (you can also use cocoa or cacao, but again, macros won't be exact)
  • 1/4 cup Arrowhead Mills Organic Gluten-Free Pancake Baking Mix


  1. Preheat oven to 350°F. 
  2. Cover dates with warm water in your blender. Allow to soak about 10 minutes.
  3. When dates are softened, add the half can of beans, plant milk, and vanilla. Blend until smooth. You may have to scrape down the sides a few times.
  4. Add protein powder, carob, and gluten free baking mix. Blend again until smooth, scraping down sides as needed.
  5. In your silicone muffin pan, scoop out 8 muffins. If you don't have a silicone muffin pan, regular is fine, but you will have to spray them with baking spray or wipe a little bit of coconut oil inside to assure that they do not stick. 
  6. Bake for 20 minutes, checking at about 15 minutes.


Vegan Gluten Free Protein Brownies Macros

Monday, June 30, 2014

Spinach, Kale & Artichoke Dip w/ Baked Sprouted Pita (Vegan, Oil Free)

Artichoke dip is something special in our house. Pre-vegan, I used to make a spinach and artichoke dip that beat (yes, you read that right, BEAT) TGI Friday's version. I'd make it for UFC fight nights, BBQ's, birthdays...I was pretty much asked to bring it everywhere. Now that we're vegan, and try to eat mostly oil free and only good fats from things like nuts and avocados (no oil except coconut every so often), it's been a while. I haven't made a vegan version of it at all. Then Tim asked for it. I made this up as I went along and took a really shoddy picture with my iPod because I wasn't expecting to post it. So what (little) was left over after we destroyed it, I took some pictures of with my good camera. Still shoddy pictures, but at least I made an effort, LOL.

Spinach, Kale & Artichoke Dip
(Vegan, Oil Free, Bad Fat Free)

12 oz. organic firm silken tofu (I used a box of Mori-Nu)
1/4 cup nutritional yeast
1 large garlic clove
1/2 tbsp. lemon juice
1 tbsp. barley miso
large handful fresh spinach
large handful fresh baby kale
1 can artichoke hearts, rinsed and drained
2 tbsp. cashew mayo (you could use any vegan mayo here)
salt & pepper to taste
(if you're not oil free, you could always add 1/4 cup vegan mozzarella, too)

1 package sprouted pita, cut into triangles (if you'd like these crispy, I bake them at 425°F after wetting them a bit with some water and sprinkling with a little sea salt until brown)

Preheat your oven to 350°F.

Add everything to your blender or food processor except the spinach, kale, and artichokes. Blend well. Taste for salt/pepper. Drop in your spinach, baby kale, and artichoke hearts. Blitz the blender or food processor just a little bit to break up the spinach and kale and artichokes and blend them into the mixture. Dump everything into a small casserole dish.

Bake for 20 minutes or until top is slightly browned at bubbly. I like to broil it for the last few minutes.

Note: You can also microwave this if you're really hungry or short on time. It only takes about 5 minutes but watch it closely because it bubbles a LOT.

Note 2: Stay tuned for my raw cashew mayo recipe (at some point this century LOL)

Friday, June 06, 2014

Peanut Butter Candy Explosion Blondies (Vegan); Lazy Person's Hack & Go Max Go Giveaway

So, I'm guest blogging over at the Go Max Go blog again. If you go check it out, you have another chance to win 7 Go Max Go chocolate candy bars (one of each flavor). Go to the Go Max Go blog for the secret word and instructions to enter, as well as the from scratch recipe. Here, I decided that if you're having a lazy day and you have a box of Trader Joe's blondie mix laying around (or another that happens to be "accidentally vegan") you can just make the blondie base from a box mix and add in your candy. So here you go, you lazy ass. Don't be ashamed, I've been there too.

Here's a sneak peak at what the scratch recipe looks like:


Peanut Butter Candy Explosion Blondies (Vegan)
  • 1 box Trader Joe's Blondie Mix (or any other box mix that's vegan - just check the ingredients)
  • 1/3 cup pureed silken tofu
  • Vegan butter, such as Earth Balance or Smart Balance Organic, in same amount listed on box
  • 3 Vegan Candy Bars, chopped and refrigerated or frozen for at least an hour (Jokerz, Thumbs Up, and Cleo's)

  1. Preheat the oven to 350°F.
  2. Whisk together melted butter, pureed tofu, and blondie mix (and any other liquids listed on blondie mix, such as plant based milk, water, etc. if you're using a different mix).
  3. Add the candy mix-ins.
  4. Pour into the pan and spread evenly
  5. Bake for 20-25 minutes or until toothpick comes out clean.