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Vegan Banana Milk Oats

Vegan Banana Milk Oats

Oh oatmeal, you’re perfect served warm (or cold), you’re American Heart Association certified, filling, and very cost-effective! I heart you oatmeal. In fact, I made you taste even better with sweet, nourishing, and creamy banana milk. Oats, bananas, nuts, and maple syrup are a classic combination that warms my soul on a cold Ohio winter day. Forget those yucky artificial sweeteners and start cooking your oats in naturally sweet banana milk. It’s infused with dates and cinnamon, ummm heaven. Vegan Banana Milk Oats only take 10 minutes to cook and there’s not a microwave in sight, this is stovetop oatmeal :).

The suggested toppings I name for you include goji berries, pecans, pistachios (pictured are lightly salted), sprouted Granola (Go Raw brand), and bluuuuuuuuebs. Oh, and let’s not forget that oatmeal is not complete without a drizzle of organic maple syrup <3.

 

Vegan Banana Milk Oats
Serves 1
A delicious and creamy stovetop oatmeal recipe cooked in banana milk
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Cook Time
10 min
Cook Time
10 min
Ingredients
  1. 1 cup of old fashioned oats
  2. Banana Milk Ingredients
  3. 1 small frozen ripe banana (make sure it's sweet!)
  4. 2 pitted dates
  5. 1 and 1/3 cups of water
  6. Pinch of cinnamon
  7. Other Ingredients
  8. Another 1/3 cup of water (added at 6 minute mark)
  9. Suggested Toppings
  10. Pecans, Pistachios (lightly salted)
  11. Sprouted granola
  12. Frozen blueberries
  13. Goji berries
  14. Maple syrup
Instructions
  1. Place Banana Milk ingredients in a nutribullet/blender and blend until smooth.
  2. Then, combine the oats and Banana Milk in a small pot.
  3. Side Note: Stir often to avoid burning on bottom of pot.
  4. Cook the oatmeal on medium-low heat and at the 6 minute mark, add 1/3 cup water. Stir, and let the oats cook another 4 minutes.
  5. Place the mixture in a bowl and top with your favorites!
  6. Enjoy!!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Healthy Zucchini and Banana Nut Breakfast Cookies

Healthy Zucchini and Banana Nut Breakfast Cookies

I’m sitting in my big comfy red chair currently devouring two Healthy Zucchini and Banana Nut Breakfast Cookies…needless to say, I am content. I thought long and hard about my next blog recipe and I realized that I don’t have a lot of cookie recipes (shocking). Healthy and sweet cookies for breakfast sure do beat regular ole cereal, especially when they’re made with wholesome ingredients such as bananas, zucchini, and walnuts. These round chewy bites of deliciousness will be sure to brighten your morning!

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A little bit of almond butter or peanut butter on a cookie always sounds like a good idea, would you agree?

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Enjoy these nourishing cookies and quality time with family and friends. Happy Holidays to all of you!! 

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Healthy Zucchini and Banana Nut Breakfast Cookies
Yields 7
A vegan breakfast cookie recipe packed with banana, zucchini, and walnuts!
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Ingredients
  1. 3 ripe medium sized bananas mashed
  2. 1/3 cup grated zucchini
  3. 1/2 cup chopped walnuts
  4. 1/3 cup coconut flour
  5. 1/3 cup 7 Grain Hot Cereal (I used Bob's Red Mill brand)
  6. 1 tbsp organic coconut palm sugar
  7. 1 tsp vanilla extract
  8. 1/2 tsp baking powder
  9. 1/2 tsp cinnamon
  10. 1/2 tsp nutmeg
Instructions
  1. Mash the bananas and zucchini together before adding the other ingredients. Combine and fold in walnuts.
  2. Pre heat oven to 375 degrees.
  3. Form medium sized cookies and bake at 375 degrees for 25 minutes.
  4. Enjoy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Overnight Lemon Mango Chia Pudding

Overnight Lemon Mango Chia Pudding

Chiiiaaaaaaah puddin’ time y’all. This is not your ordinary chia pudding either, it’s lemon mango! You’ll experience love at first sight after one bite of this fruity creation! It’s incredibly easy to make- all you need is your ingredients, a cup, nutribullet/blender, and a spoon for devouring! For those of you that love a refreshing breakfast, lemon mango pudding is a dream come true. Adding a little bit of full fat coconut milk takes the texture to a whole new level of creamy. The pudding is naturally sweetened with a ripe mango, however, if your heart desires more sweetness, perhaps a little bit of maple syrup would mix well with the flavors. I haven’t tried making the pudding with maple syrup, so please do tell if it’s a great fit.

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Chia pudding is great because everyone can make it and provide themselves with a healthy breakfast or snack. What an easy way to sneak in some Omega-3 fatty acids. Cheers to a healthy heart!

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Overnight Lemon Mango Chia Pudding
Serves 1
An easy overnight chia pudding recipe. Perfect for a fresh and healthy breakfast/snack!
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Ingredients
  1. 2/3 cup mango (make sure it's sweet!)
  2. 2 tbsp full fat coconut milk ( I use canned simple truth organics brand)
  3. 1/3 cup almond milk (I used unsweetened but of course you could use sweetened if wanted)
  4. 1/2 tsp lemon zest
  5. 3 tbsp chia seeds
  6. Suggested Toppings
  7. Ripe Banana and mango
Instructions
  1. Combine the mango, almond milk, coconut milk, and lemon zest in a nutribullet or blender.
  2. Then, fold in the chia seeds and mix well to distribute them.
  3. Chill in the refrigerator overnight and enjoy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Millet & Veggies With Spicy Peanut Sauce

Millet & Veggies With Spicy Peanut Sauce

Happiest of Fridays my dearest friends! I hope that you all had a wonderful Thanksgiving. I spent my holiday in Detroit and it was great. I actually got really hungry mid-roadtrip, so we stopped at a random organic market and I bought quinoa veggie sushi, which was all documented on my Instragram story, naturally. My mom and dad are the best and super accommodating when it comes to my vegan diet, which is very much appreciated. It can be HARD being a vegan in a meat-eater’s world, especially on Thanksgiving, yikes! But whenever we go on vacation, my mom googles vegan/vegetarian restaurants to dine at-so nice :). Speaking of vegan food, we should talk about this nutrient dense vegan dish that’s packed with millet, veggies, and spicy peanut sauce, oh my! Spicy sesame oil is a mild-spicy sauce lover’s dream and let me tell ya, it’s hard not to fall deeply in love with my Spicy Peanut Sauce (probably end up dousing any sort of rice or pasta in it). Millet & Veggies With Spicy Peanut Sauce is budget-friendly and makes healthy eating fun, it’s definitely a dish you’ll have on repeat!

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You can eat this as a main course or as a yummy side dish! May I suggest pairing it with some crispy tofu if you’re going to use it as the latter? SO GOOD.

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Millet & Veggies With Spicy Peanut Sauce
Serves 6
A quick and easy hearty vegan dish that's pack with wholesome foods!
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Ingredients
  1. 2 cups of cooked millet (follow cooking directions according to package)
  2. 1 lb of brussels sprouts (trim off the hard part at the very bottom and quarter them into small pieces for faster cooking time)
  3. 1 bunch of asparagus (trim off end of stalk and then cut into smaller pieces)
  4. For cooking veggies
  5. 1/2 cup vegetable stock
  6. 2 tbsp olive oil
  7. Sauce
  8. 1/3 cup +2 tbsp spicy sesame oil (I use Chosen Foods brand)
  9. 2 tbsp liquid aminos
  10. 3 tbsp peanut butter (I used a creamy brand with 3g sugar in it per serving)
  11. 1/4 tsp jarred minced garlic
Instructions
  1. Whisk the sauce ingredients in a bowl with a fork until a creamy texture forms.
  2. Saute the veggies in the olive oil and vegetable stock for 8 minutes on medium heat.
  3. While the veggies are still warm, add the millet and sauce and mix it all together.
  4. Enjoy!
Notes
  1. This recipe will serve 6 people if it's used as a side dish.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Chickpea Chocolate Chip & Pumpkin Brownies

Chickpea Chocolate Chip & Pumpkin Brownies

Chickpea Chocolate Chip & Pumpkin Brownies, try saying that five times in a row. It’s no easy task. Anywho, hellooooo my fabulous friends. Let’s make today National Vegan Chickpea Chocolate Chip & Pumpkin Brownie Day, ok? I mean, a National Raisin Bran Day does exist, so we actually stand a chance! All jokes aside, you’re going to want to give this decadent, fudgey, sweet, seasonal, and slightly crumbly brownie its own holiday because it’s just that good. Thanksgiving is just around the corner, and some of us can’t eat a majority of the Thanksgiving food. Well, at least as far as dessert goes, these brownies are the answer to our vegan, organic, non GMO prayers. Ha! I’m being serious, you could totally take this to Thanksgiving lunch/dinner and have a crowd pleaser despite being up against pumpkin pie & and rich double chocolate cake. I kept things healthy around here, the main ingredient: fiber-packed chickpeas, which are also a great source of plant-based protein. 


What’s better than a tower of gooey and chocolately brownies? Ummmm, maybe guac and chips but it’s still a really close call. 

 

Chickpea Chocolate Chip & Pumpkin Brownies
A healthier seasonal version of everyone's favorite dessert: brownies!
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Ingredients
  1. 1 can rinsed and drained chickpeas
  2. 1/2 cup pumpkin puree
  3. 3 tbsp almond butter (I used Barney Butter Raw+Chia it has only 1g added sugar)
  4. 5 tbsp maple syrup
  5. 4 tbsp coconut flour
  6. 1/2 tsp baking powder (aluminum free)
  7. 1 tsp vanilla extract
  8. 1/3 cup mini dairy free chocolate chips
Instructions
  1. Add everything but chocolate chips to a food processor until the batter is a smooth consistency.
  2. Transfer batter to a bowl and fold in chocolate chips.
  3. Preheat ove to 350 degrees.
  4. Line a baking pan with parchment paper (I used an 11 x 7 x 1.5 in baking pan).
  5. Evenly spread out dough.
  6. Bake brownies at 350 degrees for 30 minutes.
  7. Let brownies cool for at least 30 min and enjoy!
Notes
  1. Yields 8 Brownies
  2. Store in fridge!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
What I Eat in a Day: Plant-Based Grad Student

What I Eat in a Day: Plant-Based Grad Student

Happy FriYAY! Thank. Goodness. Did anyone else feel like this week was never going to end? Well, the weekend is finally here, so enjoy yourselves, relax, and make some good planty dishes. Today, I wanted to show you another version of “What I Eat in a Day: Plant Based Grad Student” since I got positive feedback after the last one. As students, it’s crucial to take care of ourselves so that we can concentrate on our school work and maintain a healthy physical/mental/emotional well-being. In order to maintain and boost our overall health and wellness, we may have to take a few extra minutes each day to prepare our food. Even if you feel super pressed for time, it’s 100 % worth it to prepare yourself healthy meals for school. Your body will definitely thank you.

So, I started the day with my beloved smoothie bowl. I almost always take time to make myself a great breakfast. It’s my one treat to myself each day. This was a dragon fruit bowl made with avocado, frozen pitaya, a little bit of frozen banana, and almond milk. I topped it with my new favorite Granola-it’s called Wildway Grain Free Granola and this particular kind is Coconut Cashew (yum!!). There’s also some hemp seeds, strawbs, and Raw+ Chia Barney Butter on there.

I try not to snack too much in between meals but I was pretty hungry. Usually, I’ll bring 2 healthy snacks with me and on this particular day, I brought my superfood snack bars and pudding. I ate one of these, which was reasonable since they’re pretty small.

Next up was lunch, which I devoured right before class. I made some lentils, roasted carrots, roasted zucchini and of course my one true love, avocado. I topped the lentils with my favorite red pepper hummus.

I eat dinner after my 6:00-7:30 pm class, so I have a snack in between lunch and dinner to tie me over. I made some overnight pudding and it is divine. The pudding is low in sugar, has 4 super foods in it, and tastes like a chocolate milkshake. Sounds good, right? Future blog recipe?!

And last but not least, dinner. Simple is key. I roasted enough potatoes & green bell peppers for 2-3 meals. Also, I added some Brami Beans and they’re so yummy plus a great way to get protein if you’re a vegan! Oh and the hummus, I can’t forget the hummus. It’s my second favorite thing in the world (Avocados are #1). 

 

 

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