Fat Free Vegan Blueberry Kale Bliss-Cream

Here, healthy + ice cream + so good goes in the same sentence.

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You will need: high speed blender or food processor

Time: 5 minutes

Ingredients:

  • 2 leaves of kale, stemmed and rinsed
  • 2 ripe bananas, peeled and frozen for at least 6 hours
  • 1 fresh ripe banana
  • 1 soft medjool date, pitted
  • 1/2 tsp of vanilla
  • 2 dashes of cinnamon
  • 1/3 cup of frozen blueberries

Steps:

  1. Put the kale in first so it is closest to the blade
  2. Add in frozen bananas, date, banana, vanilla, and cinnamon
  3. Blend until creamy
  4. serve with blueberries and a dash of cinnamon
  5. Run around like you were just blessed with those beautiful legs. xo

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5 Recipes To Sneak In More Nutrients

5 RECIPES TO SNEAK IN MORE NUTRIENTS

Banana ice cream with persimmon pulp in a pear cone: YUM!
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  1. Brownies

Ingredients:

  • 1 can black beans (drained)
  • 1 1/2 cup dates, pitted
  • 1/2 cup cacao or carob powder
  • 2 Tbs flax ground
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tbs vanilla
  • 3/4 cup quick oats
  • topping: 1/3 cup vegan chocolate chips and/or chopped nuts

Steps:

  1. Grind oatmeal in a food processor until smooth
  2. Add dates, black beans, and rest of ingredients (except topping) until smooth, adding in water or non-dairy milk if necessary to create a smooth, well blended consistency..
  3. Spread batter evenly over a greased 8×8 inch brownie pan
  4. Bake at 350 degrees F for 0-35 minutes, until desired ooeyness
  5. Serve with banana ice cream
  1. Chicken Wings: (Thank You PETA!)

Ingredients

  • 1 cup water or non-dairy milk
  • 1 cup flour (any kind will work, even gluten free!)
  • 2 tsp garlic powder
  • 1 head cauliflower, chopped into pieces
  • 1 cup BBQ sauce (or buffalo or any hot sauce)

Steps

  1. Combine the water or non-dairy milk, flour, and garlic powder in a bowl and stir until well combined
  2. Coat the cauliflower pieces with the slower mixture and place on the parchment paper lined baking sheet. Bake for 18-20 minutes (until cauliflower is cooked and breading looks crispy)
  3. Let cauliflower cool about 5 minutes and then fold them in a bowl with BBQ sauce
  4. Bake another 5-8 minutes on parchment paper.
  5. Serve with vegan ranch dressing and celery sticks.
  1. Mint Chocolate Chip Ice Cream

Ingredients

  • 5 frozen bananas
  • 5 fresh kale leaves, destemmed
  • 7 fresh mint leaves
  • 1 tsp vanilla
  • ¾ cup vegan chocolate chips, chopped nuts, or whatever topping you like! (try with cocoa powder and peanut butter!)

Steps:

  1. Wait for bananas to be ripe, with brown spots, but not too mushy
  2. Peel and freeze 6 hours or over night
  3. Put greens in first so that they blend smoothly, put bananas on top and process until smooth and creamy. Takes about 5 minutes
  1. Spaghetti and Marinara (Thank You Compassionate Climber!)

Spaghetti:

  • 2-3 Zucchinis, peeled with a potato peeler or spiralized with a spiralizer

Marinara:

  • 1 tomato
  • 1 tablespoon or more of Italian Seasoning (to taste)
  • 1-2 garlic cloves
  • 1/4 red onion
  • 2-4 dates (depending on how sweet you like it)
  • 2 oz (apx 1/3 cup) sun dried tomato

Blend in a high speed blender until smooth

  1. Overnight Muesli (Thank You Chef AJ!)

Ingredients

  • ½ cup quick or rolled oats
  • ½ cup liquid: (water, non-dairy milk, orange juice)
  • 1 Tbs chia seeds
  • 2 Tbs raisins
  • 1 apple, grated or chopped
  • optional: 1tsp vanilla and cinnamon

Combine ingredients in a bowl, mix well and let sit in the fridge covered overnight.

Deadly Decadent Slimming Black Bean Brownies

I know, Black Bean Brownies?! EW Right?! I was honestly really nervous about these but they ended up being WAY BETTER than ANY BROWNIE EVER!

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I just had an incredible gluten free vegan dinner date with three of the sweetest dietetics students!  They LOVED these brownies that Chef AJ inspired me to make.  Want delicious food that you can eat eat eat and still be slim and feel amazing after? Well Chef AJ and Registered Dietitian Julieanna Hever have got the recipes you need! These are so decadent and moist.  I recommend serving with cold banana nice cream.  Fresh brownies out the oven, fresh frozen bananas on top. OOoo baby you gotta try this!!

blackbeanbrownies These brownies are REAL FOOD! None of this refined flours, sugars or oils making you go crazy.  These are virtually fat free with a great source of omega-3 essential fatty acids from the flax.  I love the stable blood sugar keeping me fueled with carbs that are mixed with vitamins, minerals, and fiber.  Black beans- great source of protein and iron. Oatmeal is basically the cholesterol sucker.  Dates- the potassium and fiber filled candy.  And antioxidant rich cocoa?!  Heck- I’ll eat the whole &^%^& pan!!!

Unprocessed Black Bean Brownies and Chocolate Soft Serve– gluten free, sugar free, dairy free, flour free, almost fat-free, nutrient dense ❤

Ingredients:

  • 1 can black beans (drained)
  • 1 1/2 cup dates, pitted
  • 1/2 cup cacao or carob powder
  • 2 Tbs flax ground
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tbs vanilla
  • 3/4 cup quick oats
  • optional: 1/3 cup vegan gluten free chocolate or carob chips, or chopped nuts!

Steps:

(I just threw all of the ingredients into my friends Ninja food processor, but I’m sure doing it this way would work well to ensure smoothness)

  1. Grind oatmeal in a food processor until smooth
  2. Add dates and black beans until smooth, adding in water or non-dairy milk if necessary to create a smooth, well blended consistency
  3. Add in the ground oats and the rest of the ingredients except optional topping and blend until smooth
  4. EAT ENTIRE BOWL OF BROWNIE BATTER
  5. ..just kidding..well, you could! Haha for brownies though: Spread brownie batter into a parchment paper lined, or sprayed with cooking spray, brownie pan and sprinkle chocolate chips or nuts on top.  Nuts would have also been really good folded throughout the batter for a nice crunch
  6. Bake at 350 F until desired ooeyness ❤
  7. Serve with Monica’s Chocolate Banana Soft Serve:
    • 1-2 frozen bananas
    • 2-3 Tbs unsweetened almond milk
    • 2-3 Tbs cocoa powder
    • optional 1 Tbs flax or walnuts or more chocolate chips!
    • Blend in food processor or Vitamix until smooth!

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2 Ingredient Caramel Ice Cream Cone

Easy, Organic, Orgasmic.  Yes. I said Orgasmic.carmelcone13

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You will need: food processor with S blade, a strainer, a bowl

  • just over a cup of persimmon pulp
  • 4 frozen bananas
  • 2 pears (optional for fun cone! :P)

First, get your persimmon pulp by mashing the persimmons with a spoon through a strainer.  Next, cut your bananas into chunks and process them until smooth and creamy.  Fold persimmon pulp into ice cream and divulge!  Optional pear cone: cut off the bottom and plop a scoop on top! Love and laugh as you eat!!

Serves 2.

According to USDA’s SuperTracker (with pears included) :

424 Calories

Based on a 2000 calorie diet:

Macronutrients:

2% Protein: 4 grams

52.5% Carbohydrate: 111 grams

Dietary Fiber: 17.5 grams

1.5% Fat

Minerals:

Calcium: 40mg (target 1000mg)

Potassium: 1313mg (target 4700mg)

Sodium: 5.5mg (target less than 2300mg)

Copper: 450 micrograms (target 900 micrograms)

Iron: 1mg (target 18mg)

Magnesium: 90.5mg (target 310)

Phosphorus: 98.5mg (target 700mg)

Selenium 3.5 micrograms (target 55 micrograms)

Zinc: 0.5 mg (target 8mg)

Vitamins:

 (RAE= Retinol Activity Equivalents) (mcg=micrograms)

Vitamin A: 145mcg RAE (target 700 mcg RAE)

Vitamin B6: 1.1mg (target 1.3mg)

Vitamin C: 40mg (target 75mg)

Vitamin E: 1.5mg AT (target 15mg AT)

Vitamin K: 13mcg (target 90mcg)

Folate: 72.5mcg DFE (target 400mcg DFE)

Thiamin:  0.15mg (target 1.1mg)

Riboflavin: 0.25mg (target 1.1mg)

Niacin: 2mg (target 14mg)

Choline: 44.5mg (target 425mg)

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Sweet Caramel Milkshake<3 Aka: Dateorade

You already know you need carbs for workout fuel. #1 Energy Source!…

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…You know what else benefits from sweet sugary glucose goodness???

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Your BRAIN!! Glucose fuels the brain.  Clarity and focus.  Present thinkers and speakers. Whole, complete thoughts, decisions, and actions.  Exams, reports, homework?? Live big, Carb UP!

Dateorade

  • 3 ripe bananas
  • 20 + dates
  • water (preferably coconut water 😉 )

blend

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