Knead to Cook

Food & fitness obsessed girl.

Cinnamon and Spice Blender Muffins. Vegan. GF.

by Filed Under: Breakfast, Brunch, Desserts, Gluten Free, Muffins, Nuts, Quick Bread, Running/Races, Snacks, Vegan, Vegan proteins, Vitamix, Wheat Free 25 Comments

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Cinnamon & spice… & yes everything nice!  These muffins are so delectable.  Nutritionally dense, grain & refined sugar free.  I make these muffins for my clients who don’t like sweets. Each & every time I get a call/text exclaiming joy for these.  They are so stupid easy… it’s insane.  If you have 5 minutes to spare – you can totally whip these up for a heart healthy snack for you & your family.

Also, consider making more to freeze or for a foodie gift for a teacher/friend or family member.

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— Knead to Cook

Apple Pie Spice Protein Bites. V. GF. Raw.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fitness., Gluten Free, Nuts, Running/Races, Snacks, Vegan, Vegan proteins, Wheat Free 4 Comments

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Welcome fall with these Apple Pie Spice Protein Bites. (vegan, gluten-free & raw)

I’m smitten with October.  The weather, especially in the morning, is getting much more crisp.  I’ve broken out the long sleeve running shirts, sweatshirts and even my running gloves.  The leaves are changing, heartier dishes and stews are getting prepared in our kitchen and all is right with my world.

Lately, I’ve been back to cooking for several clients over the past month and these are definitely in rotation.  The combination of ingredients is so powerful, energy-sustaining & heart healthy packed with protein, omegas and necessary fats to keep your body balanced & running smoothly.  These bites are perfect pre or post training & are a favorite to keep on hand when you just need a sweet treat but don’t want to blow your healthy eating regimen.  You can also roll these into bites, like I did or into a lined loaf pan and sliced like snack bars.  I’ve also used this as a crust for some raw pies.  The ideas are simply endless.
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— Knead to Cook

Butternut Squash Vega Protein Smoothie. V & GF.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fitness., Gluten Free, Health & wellness, Nuts, Running/Races, Smoothies, Vegan, Vegan proteins, Vitamix, Wheat Free 6 Comments

 

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Butternut Squash Vega Protein Smoothie. V & GF.

I recently fell in love with butternut squash – clearly I had issues. I always tolerated it, but never really gravitated to it.  This fall… I’m now crazy for it.  I’ve been roasting up all of ours from our garden and had about 2 cups mashed leftover from a food job.  I was thinking hummus but then recalled my love of smoothies, I haven’t really been drinking them lately, and got to work immediately on creating this recipe.  And my goal:  be fall inspired and NO bananas or dates.

Butternut squash is high in Vitamin A, C, iron and potassium.  Great for a post workout meal.  This smoothie is creamy, slightly sweet and packed with protein.  Think of it as fall in a glass.  If you need a break from pumpkin or PSL’s this may do the trick!  Rich and creamy… reminiscent of a decadent dessert.  Yum!

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— Knead to Cook

Superhero Muffins. Vegan. Gluten Free.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Gluten Free, Holiday Baking Ideas, Muffins, Snacks, Vegan, Vegan proteins, Wheat Free Leave a Comment

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Often, I’m sent cookbooks to review & test out.  I won’t lie… this was one I was really excited about receiving.  The From the Run Fast.  Eat Slow. Cookbook by Shalane Flanagan and Elyse Kopecky is filled with wonderful recipes, information and nutrition information for runners.  The cookbook is filled with many healthy recipes that can easily be adapted for a plant-based diet.  These muffins are one example.  I subbed out the butter & eggs to make these work for my family.

These muffins are dense in texture.  Packed with healthy & very thrifty priced vegetables.  Protein-packed thanks to the almond meal & oats.  These muffins are perfect pre or post run/workout fuel.  My girls enjoyed these on the go to school or after dinner when you just need a little extra treat.  My dad loves them with a coffee.  Heart & waistline healthy.

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— Knead to Cook

Pumpkin Spice Granola – Oil Free. Vegan. GF.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Gluten Free, Holiday Baking Ideas, Nuts, Vegan, Vegan proteins, Wheat Free 4 Comments

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Admittedly, I’m not a coffee drinker so the PSL  release doesn’t do much for me but using pumpkin or pumpkin spice season… I’m in love.  I adore fall. Cooler temps.  Running on crisp mornings.  Sweaters.  Jeans.  Count me in!

One of my clients was telling me how much she loves granola.  I knew I wanted to surprise her with a batch of pumpkin spice granola sans oil.  This granola is not overly sweet and is perfect with rich flavor from the ginger and cinnamon.  I also left most of the granola in larger pieces so it can be eaten as a snack on its own or atop her favorite soy yogurt.  Protein-rich with oats, seeds and nuts to help keep you full longer along with essential nutrients to keep your body healthy.   Welcome fall & all things pumpkin.
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— Knead to Cook

Raw Pumpkin Spice Crunch Protein Bites. Vegan. GF.

by Filed Under: Brownies, Brunch, Desserts, Evolution Power Yoga 40 Days, Gluten Free, Holiday, Nuts, Raw, Snacks, Vegan, Vegan proteins, Vitamix, Wheat Free Leave a Comment

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Protein comes in many forms & these little lovelies are one of my favorites.  I’ve recently had the opportunity to become wildly in love with Square Organic protein bars.  Seriously, so so good!  Since they sent me a box to try… we’ve purchased about 10 boxes.  Crunch is our favorite… well along with mint, peanut butter and cherry.  But I wanted to incorporate them into some of my recipes… think bites and cookies (coming soon). These are my first recipe to share with you all.  Of course with September officially here I fell its acceptable to start cracking open the pumpkin.  So these are a pumpkin spiced chocolate crunch bites that is perfect pre or post workout.  Acceptable when that sweet craving hits.  Perfect after-school snack idea. Or if you need something sweet post dinner.

These are packed with walnuts which are high in vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health.  The Square Organic bars are dairy, soy and gluten free. They believing in sourcing only the most nutrient-dense organic and non-gmo foods, and striving to work directly with farmers whenever possible to ensure an ethical supply chain from crop to bar.  And you can use the code:  EVERYDAY20 for your own 20% off.   [Read more…]

— Knead to Cook

Protein Packed Banana Muffins. Vegan. Gluten Free.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Muffins, Quick Bread, Snacks, Vegan, Vegan proteins, Wheat Free Leave a Comment

 

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If you follow my blog, you know I’m always making banana muffins or bread.  My family loves them.  I always have a bountiful supply of ripening bananas on hand.  Plus, banana bread of any type allows you to add major healthy ingredients to them without your family realizing it.  Plus, with modern families always on the run… who can’t use a banana muffin to brighten their day? Right!

I make muffins every single week to have on my countertop for quick go-to snacking.  On the way to school.  After practice.  When hunger strikes.  Plus these aren’t filled with tons of sugar or preservatives.  I also packed these with healthy fats and protein to help fill you up and keep you balanced.  Don’t be afraid of fats – I removed them from my diet this summer to horrible results. Your body needs healthy fats to keep hormones in balance, skin moisturized and looking good, plus keeping your system running in perfect order.  Trust me.  Okay let’s head into the recipe…
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— Knead to Cook

Iced Coffee Protein Smoothie. Vegan. Gluten free.

by Filed Under: Beverages, Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fitness., Gluten Free, No bake/cooking required!, Smoothies, Snacks, Vegan, Vegan proteins, Vitamix, Wheat Free, Your Life Edit Foundations 6 Comments

Iced Coffee Protein Smoothie. Vegan. Gluten free.

Iced Coffee Protein Smoothie. Vegan. Gluten free.

So was this Monday the day your kids returned to school?  Emotionally charged & draining all at the same time? Not ready for the weekend to conclude? Hard workout?  Whatever it is… this smoothie has your back.  I was up before my 4:30 alarm went off.  Reminiscing about my oldest daughter… you see she starts her senior year today.  I think the only time I was this emotional at the start of school has been when she started kindergarten, which I swear was just yesterday.  But I digress… this beverage is going out to all you rockstar parents, grandparents or caregivers that love your coffee (I wish this was me).  BUT this coffee packs a punch of healthy protein & who doesn’t need that?! I made this for my dad, who is a big gym buff & coffee drinker.  Perfect cold beverage to restore his fatigued muscles & cool him down on this very hot, summery day.  I hope you love this as much as he does!
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— Knead to Cook

Oat Banana Chocolate Bread. Vegan. Gluten free.

by Filed Under: Breads, Brunch, Desserts, Evolution Power Yoga 40 Days, Fitness., Gluten Free, Nuts, Running/Races, Snacks, Vegan, Vegan proteins, Vitamix, Wheat Free 2 Comments

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I’m working full throttle today on several recipes for a new client delivery tomorrow.  I think they’re going to love this recipe. I don’t know about you, but when I have many ripe bananas and haven’t frozen them – I quickly turn my sights to banana bread or muffins.  Easy grab and go breakfast for kids heading off to school, snacking after a long day or when your craving a punch of protein and chocolate… ummm me daily!  Ha.  The nut butter & hemp hearts add heart healthy fat & proteins to help you rebuild muscles & keep you satiated.  Seriously… no better combination than banana, nut butter and chocolate… right? Okay, okay… let’s get started.

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— Knead to Cook

Craving crusher breakfast tofu pudding bowl. V. GF.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Tofu, Vegan proteins, Vegetarian, Vitamix, Wheat Free, Your Life Edit Foundations 11 Comments

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Hi my name is Robin and I’m a snackaholic.  No seriously… I’m a total grazer & I’ve always been.  That is until this recipe became my breakfast of choice.

A little history.  I’ve loved playing around with tofu in pudding-type recipes like this one that my daughters love.  But I recently received my macronutrient plan & it was apparent that my feasting on fruit was spurring on my incessant snacking.  I needed to base my meals heavier in protein.  So I had my history of whipping up chocolate tofu pudding recipes.  And my friends Georgie & Darren over at VeganFitness kept sharing their tofu ice cream and it was like the food Gods were speaking to me.  I needed to whip up a combo recipe of the two and I’m so glad I did.
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— Knead to Cook