Knead to Cook

Food & fitness obsessed girl.

Pumpkin Protein Pancakes. Vegan. Gluten Free.

by Filed Under: Breakfast, Brunch, Evolution Power Yoga 40 Days, Fitness., Gluten Free, Holiday, Holiday Baking Ideas, Lucy Let's Go Post, Vegan, Vegan proteins 7 Comments

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I know, it’s summer Robin (or almost) but the one ingredient I never stop using is pumpkin! Pumpkin is chock full of vitamins and is very low calorie.  Vitamin A, potassium and antioxidant rich.  Plus vitamin C & fiber which help promote a healthy blood pressure & heart.  So many benefits in this vibrant-colored ingredient.  Plus along with everything else that grows, it has protein.  Protein!  Never has one ingredient been so controversial for people.  If you’re vegan like me – the typical question is… “Where do you get your protein?” to “How much is necessary in a diet?”  At the vegfest this weekend…. this was a very popular question on the panel I was speaking on.

So how much protein do I need?

The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day (or 0.37 grams per pound). That means a woman who is 130 pounds should get at least 48 grams of protein but some recommend 70-80 grams if you’re athletic.  Depending on your daily activities, you still may not be getting enough to help your muscles recover from your workouts.

If you get too little protein, you can suffer from fatigue, weakness or muscle loss. Your metabolism slows down and you put yourself at risk of gaining weight. It also weakens your immune system. This breakfast can be made ahead on the weekend so that you can refrigerate or freeze them and defrost as needed.  Plus this makes a perfect quick & healthy breakfast for your kids too.  And let’s face it… homemade trumps store-bought daily.  These are vegan & gluten free.

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— Knead to Cook

Instant Pot Coconut Steel Cut Oats. V. GF.

by Filed Under: Breakfast, Brunch, Gluten Free, Pressure Cooker, Vegan, Vegan proteins, Wheat Free 5 Comments

Instant Pot Coconut Steel Cut Oats. Vegan. GF.

Steel cut oats are the super food that you can prep on the weekend and enjoy all week long.  Serve hot or cold!  You may have heard of them but steered clear because they differ from the traditional rolled oats you’re so accustomed to seeing.  Well steel cut oats are from the same plants but they aren’t rolled in their processing.  They are also not steamed like regular oats before they are sliced and rolled to flatten.  Rolled oats cook much faster and can be used in the raw form of overnight oats.  Steel cut oats take about 10 minutes to cook but are so worth it because the benefits outweigh it’s flattened counterpart.

Steel cut oats are considered a power food.  They are an exceptional source of protein, soluble and insoluble fiber, vitamins and minerals.  Steel cut oats help improve blood sugar levels thanks to the beta-glucan and also help assist in lowering cholesterol.  I partnered these powerhouse oats with coconut which is excellent for one’s immunity as we quickly approach flu & cold season.  Coconut’s saturated fat also doesn’t impact cholesterol.  Its antioxidant properties are known to slow down the aging process by protecting the body from harmful free- radicals. It supports healthy hair, bones and teeth.  The benefits are vast!

This tasty breakfast can be prepped on Sunday and it can be warmed up quickly in the morning for up to 5 days.  Perfect quick breakfast idea!
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— Knead to Cook

Breakfast oatmeal chocolate chip muffins. Vegan. GF.

by Filed Under: Breakfast, Brunch, Gluten Free, Holiday Baking Ideas, Muffins, Snacks, Vegan, Vegan proteins, Wheat Free, Your Life Edit Foundations Leave a Comment

Hello dear friends!  Happy Monday, fresh new week and hopefully beautiful weather.  Pennsylvania has converted over to Seattle last week & I started to think the rains were never going to end.  However, the sun finally came out today, beautiful temps and everything is so lush and green!  Doors are opened and we are breathing in all the wonderfully clean air till the allergens pop back up. Ha.

Today, as it is every Monday, the day to refresh snacks for the week.  These oatmeal muffins are a long-time fave. The recipe morphs a bit each time I make them, depending what I have on hand, but they are delightful nonetheless.  Packed with fiber and healthy fats to keep you satisfied for hours.  My kids love these when running out the door to school, work or babysitting jobs.  They also make a nice, healthy dessert after dinner.  Pack up well in lunches.  Great on-the-go snack.

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— Knead to Cook

Green Pea Ricotta Spread on Baguette. V. GF.

by Filed Under: Appetizers, Brunch, Cheese, Easter, Evolution Power Yoga 40 Days, Fitness., Gluten Free, Holiday, Italian-inspired, Party Foods, Side dish, Snacks, Vegan, Vegan proteins, Vitamix, Wheat Free 5 Comments

Green pea ricotta spread.  Vegan.  Gluten free.

Happy Monday friends.  I hope your mother’s day weekend was incredibly fun, food-filled and joyous.  This weekend we hosted Kira’s friends for her 17th birthday party.  Then after a trip to the gym early Sunday, we went to Philly for brunch and shopping.  It was the best.  My heart was filled along with my stomach.

I’ve been recreating a bunch of old Lucy Activewear recipes that were lost since they merged with North Face.  This is a big favorite for summer, outdoor dining with friends.  Easy and prep-ahead!  It’s light and filling.  Great appetizer or side for dinner or soup.  Great for parties too!  All of the ingredients can be found at Whole Foods or local specialty food markets.  Vegan and gluten free!

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— Knead to Cook

Raw Vegan Brownie Bites. Gluten free.

by Filed Under: Breakfast, Brownies, Brunch, Desserts, Fruit, Gluten Free, Holiday, Holiday Baking Ideas, Raw, Vegan, Vegan proteins, Wheat Free Leave a Comment

Happy Friday my friends!  Still traveling, sorry for the delay in posting but internet (wifi) in some areas has been pathetic.  We’re still in Indiana as my oldest has her final freshman exam this morning and then we head out and make our pilgrimage back to Pennsylvania.  It’s been so much fun exploring Detroit and their vegan scene.  And of course moving Sydney out of her dorm, taking her friends out to dinner and being with her again makes my heart happy.  So I apologize for my absence but these little bites will make up for it!  Promise.  Easy.  Fast.  A chocolate punch without refined sugar and junky ingredients.

I made these last week at a girl’s event at Athleta.  The girls made these with my supervision… and had so much fun!  In fact, several sent me pics of the girls recreating in their own kitchens.  They’re chocolatey and decadent without being overtly sweet.  Packed with protein and nutrients… these aren’t just a treat but one with a nutritional punch.  I hope you enjoy!

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— Knead to Cook

Coconut Pineapple Smoothie Bowl. Vegan. GF.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Smoothies, Snacks, Sponsored, Vegan, Vegan proteins, Vitamix, Wheat Free 2 Comments

Pineapple coconut smoothie bowl.  Originally, this bowl was just a tropical delicious breakfast.  Now, per my naturopath, I’ve been making these daily as a snack or even dinner.  My allergies are in full bloom, thanks tree mold, and she highly recommends that I eat pineapple daily…
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— Knead to Cook

Buffalo Cauliflower Steaks. Vegan. GF.

by Filed Under: Brunch, Gluten Free, Party Foods, Vegan, Vegan proteins, Wheat Free 2 Comments

Buffalo Cauliflower Steak.

Happy Friday friends!  Let’s kick off the weekend with this.  This crispy, crunchy, “meaty” deliciousness minus the meat!  This recipe was happily discovered when I received Lauren Toyota’s Hot For Food’s Buffalo Cauliflower Sandwich.  I originally made these recipe as a steak – think larger, thicker cauliflower slice encrusted and enrobed in hot sauce.  I served up just like plated along with some potatoes and side salad.  My husband was enamored. I shared on my Instastory and had tons of people ask for the recipe.  So finally, after many gloomy days, we had sun so I thought I better prep and get this one documented.  It takes time, not that much, but I will say the end result is crispy, crunchy goodness!  Totally gluten free and of course, vegan!

I wanted to share a link here for Lauren’s incredible cookbook!  If you’re looking for awesome and very creative recipes… you need it!

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— Knead to Cook

Very Mint Matcha Shake. Vegan. GF.

by Filed Under: Breakfast, Brunch, Evolution Power Yoga 40 Days, Gluten Free, Smoothies, St. Patrick's Day, Vegan, Vegan proteins, Vitamix Leave a Comment

Mint matcha smoothie.

Calling all mint matcha fans!  This original recipe was created and inspired around the famous “Shamrock” shake that is far less healthy or appealing as an adult.  I’ve revamped this recipe numerous times and I’m happy to report that this one is a winner for sure.  Kids love it because of the minty flavor, parents love it because it’s packed with veggies that the kids never detect.  Winning all around.  Spinach is such a great vehicle for adding a nutritional punch without adding a detectable (to any kids or picky adults) taste.  Spinach is a powerhouse as it packs iron, magnesium, vitamin C, potassium… Matcha is a powerful antioxidant EGCg. It helps boost metabolism.  Detoxifies the body.  I could go on and on but I won’t.

I often make this as an after-school snack for my youngest or post workout for me when I need a punch of flavor.  Mint is one of those refreshing and soothing flavors we gravitate towards.  I’m also not a big fan of matcha brewed but in smoothies or baked in snacks… count me in!
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— Knead to Cook

Easy Lentil “Meatballs”. Vegan. GF.

by Filed Under: Brunch, Fitness., Gluten Free, Italian-inspired, Lentils, Snacks, Vegan, Vegan proteins, Wheat Free Leave a Comment

Happy Tuesday my friends!  Okay we survived Monday & that folks, we will call a win.  Actually my Monday was very productive.  We came off a spring cleaning, doing all the projects we didn’t want to do, feeling super duper productive so Monday was a bit of a continuation.  I’ve been cleaning out cabinets, drawers and it truly astonishes me that amount of things we accumulate.  I’m now, at 46, in this phase of my life where I want to downsize, get rid of everything and live a very minimalist life.  Truly.  I’m done with all the things.  But we have a few years to go before that happens so I continue to donate, sell, or clean out my possessions.

Last week I made these yummy “meat”balls out of some frozen lentils and they were so good.  I teamed them up with this stew I made a few days prior, added rice… and we had a meal!  They’re great on hoagie or sub rolls and in a lovely marinara sauce with your favorite pasta.  I also was caught eating them cold out of the fridge.  Yes, they’re that good.

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— Knead to Cook

Easy Almond Banana Blondies. Vegan. GF.

by Filed Under: Breakfast, Brownies, Brunch, Desserts, Gluten Free, Snacks, Vegan, Vegan proteins, Wheat Free 10 Comments

When you have an abundance of spotted bananas… you get creative and then add chocolate for an over-the-top, healthy treat!  These almond banana blondies were gone in less than 24 hours in my kitchen.  In fact, I pulled these out of the oven around 4p yesterday and when I got up at 4a to hit the gym… there were 2 left!  Ummm okay, I get it.  I’ll make more!

Think of these as if banana bread and fudge had a baby.  They are dense and delectable.  The banana and almond flavors are very pronounced.  These little squares are so dessert-like, filling and so good. Seriously, you need these in your life.  The blonde version to an undercooked, ooey gooey brownie yet better!  Mmmm kay?  Now go, make these.  Thank me later 🙂

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— Knead to Cook