Protein Brownie-Cake

Have it and eat it too…

Want something baked but the lesser of evils, meaning something that’s high quality, with no dairy, refined flour, oils or sugars, and that feeling of not blowing your gains?

Found a recipe online and made these simple modifications and additions to upgrade it from a healthier ingredient perspective.

This treat is just that. In fact it has 2 scoops of nutritious, gut friendly plant-based protein (rice and pea), which is an awesome protein to cook with and we made it with our own flour from rolled oats. We also used coconut oil and applesauce as our fats. We even used nut milk (macadamia), cacao, and a combination of honey, maple and date syrup.

a soupy consistency…

INGREDIENTS

70-85g – oat flour

13.5oz – maple/date syrup or honey

1c – chopped walnuts

2-3 eggs

1/4c – apple sauce

1/4c – oil/butter

3/4 tsp – sea salt

1/2 tsp – vanilla extract

half cup – nut milk

2 scoops – vegan protein powder (rice & pea)

1/2c – dark chocolate chips or crumbled dark chocolate bar

1 tsp – baking powder

1-2 tsp – cacao powder

PROCESS

Preheat oven to 350 degrees. Combine all dry ingredients. Mix all wet ingredients. Gradually pour dry ingredients into the wet ingredient mixture and stir together until well mixed. Add walnuts and crumbled dark chocolate bar.

Serve warm with cream cheese/greek yogurt frosting and or ice cream of choice. Store in refrigerator for up to a week then freeze.

Carrot Cake Oats

C A R R O T • C A K E oats, oh boy! Shoutout to one of my fave IG accounts @kylecarillet. This take on his recipe is so bomb! 💣 A hearty healthy scrumptious treat, that doesn’t make me feel guilty in anyway. I tend to have a sweet tooth so may as well put this on rotation for a healthier option (with protein).

Already packed with raisins, carrots and nuts (i used both pecans and walnuts), I also varied this recipe by adding an additional egg – for a total of three. One and a half heaping scoop of vanilla whey protein. Cristalized ginger pieces, additional nut milk (i used macadamia milk). I also added more maple syrup to the frosting for a thinner consistency.

Have fun with it. Next time I’m going to try more protein powder.

Adapted from @KyleCarillet (IG):

  • 2c oats (or equivalent)
  • 2 tsp baking powder
  • 2tsp cinnamon
  • 1tsp ginger
  • 1/4 tsp nutmeg
  • 1 pinch, salt

Separately mix together:

  • half cup nut milk + 1.5 scoop protein (preferably legion plant+ but can also use whey. Plant cooks better)
  • 3 beaten eggs
  • 1 tbsp chia seeds soak in the milk
  • 1tbsp vanilla
  • 3/4 cup maple syrup (255g)
  • three fourth cup carrots (1 med-lrg carrot)
  • half cup raisins
  • half cup nuts (walnuts or pecans)
  • half cup coconut oil
  • half cup applesauce

Topping (mix ingredients and place in ziplock bag cup tip and drizzle)

  • 1 pkg low fat cream cheese (225g)
  • half cup greek yogurt (150g)
  • Maple syrup (1-5 tbsp, on preference)

‘Nana Bread

I truly love being able to use old bananas to make a really rewarding treat. Truth of the matter is, if it wasn’t for recipes like this, I’d be throwing out bananas all the time.

This is a basic banana bread recipe. Feel free to embellish it with anything from a coffee cake style loaf with crumbles to a maple glaze. Top it with basic vanilla ice cream and your in heaven!

Costco Cooling Racks

Living alone makes it so hard to consume all of what I buy and cook before it goes bad. Ugh! So frustrating. But as the saying goes, when life throws you lemons, make lemonade! In this case when life throws you rotten bananas, why not make bread!?

The darker the nana…you know the rest!

This recipe makes two loaves, so if you live alone like me, share a loaf with a loved one. That’s my new strategy. Enjoy!

Sidenote: For an added twist, I added coconut oil dried bananas, pecans and dark chocolate chunks (smashed half of a chocolate bar). Garnished with (what else – yup, a banana sliced in half – a half for each loaf. Gives it a nice rustic cafe look. 🍌

Pair with vanilla ice cream

1. Preheat oven 350

2. Combine Dry ingredients

• 1.5c flour

• 1 tsp baking soda

• .5 tsp kosher salt

3. Mix med on speed for 2 mins

• 2-3 eggs

• 1 tsp vanilla

• Bananas (1.5-3cups/3-6 bans)

• 1c packed brown sugar

• 3/4c butter softened

4. Slowly add flour mixture into wet mixture

5. Cook 45 mins in 2 greased loaf pans

Key Lime Mayo Cake

K E Y L I M E CA K E – is one of, if not my favorite, cake at the moment. Decided to do something a little different this Thanksgiving, and was a bit scared, but i did it anyway and it was awesome!!!

I compared three different recipes on Pinterest, thereby creating my own version and I’m not disappointed at all!

My secret ingredient is mayonnaise. Mayonnaise is essentially oil, eggs and vinegar. So this isn’t too far fetched. The oil content in the three recipes averaged 3/4 cup. The egg content averaged 4.5 eggs. I substituted oil for the mayo 1:1 at 3/4 cups. I used 3 eggs (the three recipes were anywhere from 3-6 eggs). After letting the cooked cake sit for 2 days to allow the lime flavor to set in and intensify, I frosted it with key lime cream cheese frosting and this is it. The best cake I’ve EVER made.

History – people used mayo in (chocolate) cakes back in the during WWII or the Great Depression when food scarcity forced cooks craving sweets to get creative.

To start just mix in a couple tablespoons of mayo to boxed cake batter for rich flavor. Mix a whole cup to really up the decadence or just substitute it in a regular recipe for the oil at the same amount. 1 cup oil = 1 cup mayo.

SEAMOSS 101

Gold Seamoss

There’s a ton of sporadic information out there (some good/some lacking). To add to my frustration, despite having friends that have been taking seamoss for years, I received very little or sporadic advice/assistance from them in this regard. As such, I decided to take the bull by the horns and do my own research. In keeping with the format of the quick articles contained in this blog, this article is brief however, the information on this superfood is vast, including sourcing it from reputable seaports and distributors is key to getting the best bang for your buck as well as the most nutrient dense product out there. Let this brief summary inspire your own more in depth research of what will work best for you, your lifestyle and your body.

Purp Seamoss

At as little as two tbsps per day, this superfood contains 92 of the 102 minerals that make-up the human body and was widely popularized in the African American and other communities of color by the “self-proclaimed” doctor, Dr. Sebi (not an actual medical doctor).

Seamoss (Irish or carrageen moss), is a red algae. There are many different species. The most well-known and popular ones, Chondrus Crispus, Gracilaria and Eucheuma Cottinii come in a wide range of colors including gold, red, purple and more. It’s mainly found growing along the rocky parts of the Atlantic coastlines of Europe, the Caribbean and North America.

In Ireland, it’s been used for food & medicine for thousands of years and was even used during the 19th century potato famine as poverty food. Containing 92 of 102 minerals in the body, its considered one of the most nutrient dense foods on the planet. It is both vitamin & mineral rich, and when taken along with bladderwrack, will provide all of the 102 minerals that our body is made of and require. Among other things, this superfood filters out germs and bacteria during blood circulation. See the 3-minute video contained in this article for a more detailed list of its benefits.

The list of all the great things that this wonderful nutrient provides is almost endless. So much so, I decided to take the plunge and commit to it myself especially as we approach flu season and wave two of the novel Corona virus. Based on your lifestyle you can either opt for pill form, a pre-made gel or like me, you can make your own gel and bi-products by buying the actual dried seamoss itself. I’ve included a brief tutorial in my video, but there are also tons of them on youtube. I decided to buy the dried seamoss so I can use it in many different ways from cooking with it (including infusing it in teas), to making my own facial products and of course take internally. As of the writing of this article, I’m on my second batch of gel (which once gelled, lasts up to 14 days refrigerated).

I’m frugal and like getting the most of my investments. A little dried seamoss goes a long way. Dried seamoss lasts up to a year. For convenience, you can also freeze gelled seamoss in ice trays and store it in an airtight bag or container for up to 3 months.

Since there’s no shortage of distributors out there, after much reading, scrutiny and research; I decided start with a list of just a few that I felt a sense of confidence in to see for myself which brand I liked most (I’ve listed them below and will update as needed). Beware – some distributors make pool grown seamoss which isn’t necessarily fake, but it certainly doesn’t contain all of the desired benefits as wildcrated seamoss.

As I mentioned earlier, it can be used in herbal teas and even infused with cinnamon, which has it’s own blood regulating properties. But the uses are endless and further include, but not limited to smoothies, juices and water infused. I’ve even heard of people flavoring their own batches of seamoss with various other natural flavors. With regards to cooking, Seamoss can be used in porridge, soups and stews as a thickner. It’s considered by some as nature’s collagen – so it can be used as a facial mask to help reduce hyperpigmentation as well as in baths and in the making of bar soaps. As a post-surgery recovery treatment, it has also been used to aid in the healing process.

Yes! The list goes on and on. Again – a little research ain’t never hurt nobody, so go onto YouTube and have a field day getting full and excited from everything this superfood can bring you. I guarantee you, like me, you’ll be a seamoss junkie!!

Beauty Size Jar

Last but not least, don’t forget to watch my brief informative 3-minute video that will be sure to inspire your own research and fascination. Peace and blessings! ✌🏾🙏🏾☮️🧘🏽‍♂️

Preferred Sources – @vitalveganinc @wildcrated.seamoss @akeemo.therapy

Summer Squash Casserole

S U M M E R and Zucchini squash casserole is something my mom made all the time when I was a kid growing up in Atlanta and even still today, I enjoy eating her version of this dish, which by the way is so easy to make into a meal by adding an additional protein source if desired. This is a take on that recipe. I remember her making it with premium saltine soda crackers. I substituted bread crumbs, added greek yogurt + and a tablespoon of bacon fat.

INGREDIENTS

  • squash (yellow + green varieties)
  • 1 onion chopped
  • half a stick of butter
  • half a cup of grated parmesan
  • 1 tbsp bacon fat
  • 1.5c bread crumbs
  • 2 tsp sage
  • 1c full fat or 2-5% greek yogurt
  • 1 can condensed cream of mushroom soup

INSTRUCTIONS

  • pre-heat oven to 350
  • separately boil water for squash
  • immerse squash in water until desired tenderness (but sure not to overcook at this stage as it will continue to bake later)
  • chop and slightly sauté onions in butter (add salt + pepper to taste)
  • add bacon fat
  • mix all ingredients (except crumbs)
  • place in big enough greased glass baking/pyrex dish
  • bake for 40-45 mins
  • broil on low for 5-8 mins at the end to brown the top
  • if desired, garnish with shredded cheddar and serve

LAMB BALLS

I’m in the process of completely eating out of my freezer in terms of meats because I tend to save on quality meats by buying them only when they’re on sale. So I had a pound of ground grass fed lamb that I bought a few months back only because of the sale and the fact that maybe I can switch from my usual chicken and occasional fish and beef animal protein diet.

Well I did it! I thawed and used it. Found this amazing recipe online that included spices that I hadn’t tried before – like cardamon; As well as my occasional favorites – pine nuts cilantro and tahini (but never together) – Mouth watering right!? Dig in – Let’s go!

Ingredients:

  • 1lb ground lamb
  • med red onion
  • minced garlic
  • 2 inch piece of ginger
  • 1/4 c bread crumbs
  • Olive, coconut or avocado oil
  • Lemon zest (1 lemon)
  • Herbs (cilantro, mint and parsley) to taste
  • half cup pine nuts
  • half cup crumbled cheese (goat or feta)
  • large egg (beat)
  • 1tsp ea (cardomon, blk pepper, salt)
  • half tsp cinnamon

The sauce is a mix between tangy, spicy and sweet. In other words – so good!! Start with minimal amounts of the below ingredients and build from there based on taste. Remember you can always add but you can never subtract ingredients. So add cautiously. I also added a tiny bit of spicy finely chopped salsa to it for a bit more texture

  • 1/3 cup tahini
  • water (amount depends on desired thickness)
  • sriracha or hot sauce
  • maple syrup
  • salt (to taste)
  • lemon juice (1 lemon)
  • Cilantro – handful

Mix tahini and lemon juice then adding enough water to make a thin sauce. Add salt to taste.

Apricot Collards

Ingredients:

  • collard greens
  • coconut oil (olive + avocado works too)
  • cumin
  • salt
  • garlic granules
  • dried apricots
  • roasted garlic

This recipe is so good. You probably won’t want collard greens any other way after eating this. Start by cleaning and chopping greens into really tiny small strips. I put them in a bunch rolled them up and cut them with kitchen shears/scissors.

Then in a large bowl combine greens with a little bit of coconut oil – (like maybe a teaspoon or so), sprinkle a little salt, cumin, and garlic granules (to taste). Mix all together. Then in the pan put another teaspoon or two of coconut oil (depending on how many greens you have), sliced roasted garlic and sliced dried apricots (I had these already on hand because I’m trying to cut sugar and these are a really sweet and good alternative to gummy bears…lol).

The roasted garlic I had already pre-cooked a day earlier. Its good to always have this handy as it goes with a lot of stuff and its good for you! Mix the sliced apricots and garlic in the med-hot oil, then place the greens in and sauté them until the desired tenderness. No more than 5-10 minutes.

Last, I put them in the air fryer on low for 5 mins. Be careful not to over cook in the saute process or burn in the air-fryer.

Pumpkin Cheesecake Bites [vegan + gluten free]


I’m on a journey. A journey to free myself of my processed sugar addiction. Been hearing a lot of great things about nuts and dates, which are the two main ingredients here plus 3 other small things with a total of 5 ingredients in all. While ordering a few things, I found this awesome recipe on the nuts.com website – It inspired me to create my own masterpiece by making a few of modifications; Simultaneously I was just in receipt of an order of fresh raw organic cashews from terrasoul.com. Heaven! Our take on the original recipe is here 🌱 :

Ingredients:

CRUST BASE

• 1c pitted dates

• 1/2c almond flour

• 1 tsp Organic Cacao Powder

• 2 tsp vanilla extract

• 1 tbsp milk (we used cashew/oat bev)


CHEESECAKE TOPPING

• 1 1/2c of raw cashews

• 1/3c of maple syrup

• 1/3c canned pumpkin

• 1 tbsp brown sugar (not in original recipe)

• 1 tsp nutmeg (original recipe uses pumpkin spice)

• garnish with pumpkin seeds


Process:

• soak nuts for an hour, rinse

• mix crust ingredients in blender/food processor

• press mixture in prepared loaf pan and put in freezer for an hour

• prepare cheescake top by placing all ingredients in blender/food processor and pulsing til smooth

• freeze for two hours minimum

• cut into squares and serve. Keep remainder in freezer for up to 3 months

Creamy Nut Juice Oat Bev

I just love the gross sound of nut juice. Let me start by saying, I’m not an extremist by any stretch the imagination, well maybe when it comes to exercise, but even then I take a break from time to time; But when I found out that milk consists of mainly cow puss I had to make a change. Yes – COW PUSS!

In general, I began educating myself on the benefits of a plant-based diet more and more. I do however still feel that meats are important role in my personal health’s eco-system and have not fully (and probably will not ever) go 100% plant-based. My diet is 75-80% plants.

I even consider pasture raised eggs are important to have. Areas that I feel the need to cut animal proteins particularly are lower quality meats and straight dairy. For the 20-25% consumption of it that my body requires, I’m being responsible and am paying close attention to where and how my meats are sourced. I’m sticking to meats that are either wild, organic and/or grass-fed. In the area of dairy, my biggest culprit is cheese. Being more conscious of my intake here, I’ve cut off about 50% of my consumption off the top, and am gravitating to goat, organic and hormone-free varieties.

Historically, even a small container of milk would go bad in my place. As a kid I was not a huge milk drinker, so this one was easy-ish. Except, while living in Cali I developed a huge liking for iced coffee with half-n-half. I desperately needed to find a solution because I really really enjoyed this beverage in the mornings to get my engine going, sometimes in the afternoons and from time to time, I’d cook with it. So I used it enough to warrant wanting to find an alternate solution.

I started with nut beverages like almond and cashew but wasn’t an immediate fan mainly because I felt these were way too processed given the additives put in some of thesm. I barely gave soy a try because of the estrogen factor and it tastes horrible in general. I finally gave oat milk a try. It was actually an oat/cashew blend that was on sale. I loved it! Then one day as I was approaching the end of it, it like a huge brick out of no where it hit me! Wait, rather than spending an arm and a leg in Whole Foods Market on something that will likely spoil before I use it all, I can make this much healthier and with minimal fresh ingredients at home.💡

I’m so glad I did! I’ve researched tons of online recipes and came up with my own creamy tasty version made with only 3 whole food ingredients + water. Try it and thank me later Talking about eating bare ass naked – this is it!!


Ingredients:

1 handful of raw cashews

1 quart filtered water

1-3 dates depending on desired sweetness

1/2c rolled oats

WET NUTS

Process:

• soak cashews in water at least 45 mins (you can do it overnight as well)

• put soaked cashews + water + dates into blender and mix for 20-30 secs on high

• add oats and continue to mix on high for 10 additional secs only

• run liquid through a nut bag

• squeeze remaining liquid out until your left with dry pulp

• freeze pulp for baking later