This guilt free brownie recipe has become a staple for me. After a lifetime of letting my health get out of control, I’ve been working hard to try and convert to a completely whole food, plant based diet. People seem to think that I’ve had such a  healthy diet, but the fact is, I’ve been a junk food vegetarian for most of my life. Not eating meat doesn’t make you healthy if what you eat instead is a bunch of processed fake meats, simple carbs, sugars, fats and alcohol! My gut ended up out of whack, i had high blood pressure, a fat liver. Top top it off, I was unhappy with how I looked. After watching Fat Sick and Nearly Dead, as well as What The Health, I decided to get my life in order. I did a full 30 day juice cleanse to get me kick started and then switched over to a whole food, plant based diet as the one Dr. McDougall recommends. The one thing I was truly missing was dessert. Cake, cookies, brownies, etc. One day I was scrolling through TikTok and came across a video from Vincent Esposito.  Vincent is a Chiropractor in New York who takes a holistic approach to helping his patients. One message that he tries to spread is that of a healthy, plant based diet. With his 30 second TikTok videos, he teaches watchers, fast, simple, tasty recipes that will help them meet their health and wellness goals. Be sure to check out his video for this recipe. The recipe I’m posting below is slightly modified since i have a bit of a sweet tooth. Whether you go with his original recipe, my modified version, or modify it to your own taste, you will be thrilled with this guilt free dessert.

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

3-4 sweet potatoes (I use 3 + the bananas. Use 4 if you're not using bananas or if they are very small)
2-3 very ripe bananas (speckled or almost all black)
1.5 cup oat flour
1.5 cup Cacao Powder
1tbsp nut butter (cashew, but substitutions are fine!)
1/2 cup cacoa nibs
1 cup oat milk
1 tbsp Maple Syrup
1 tsp Cinnamon
cashew and pumpkin seeds (or whatever nuts you have around)
3-4 dates, chopped small (optional)

Instructions

Roast the sweet potatoes in a 400 degree oven for 50-60 minutes or until tender

When the sweet potatoes are done basking, remove the skin (should come off easily) Place in a bowl and mash well.

To the mashed sweet potatoes, add all other ingredients and mix well.

Place batter into a parchment lined loaf pan. Bake at 350F for 40-45 minutes (I usually bake it for closer to an hour, but Vincent's original recipe calls for less time. Al ovens are different, so you have to play this by ear to a degree, I use the "toothpick method", but you're never going to have a toothpick come out of this completely clean. It's a bit fudgie.)

 

Notes

Oat Flower - You can buy this pre-made or just put stanard oatmeal into a blender or food processor and grind it to a powder.
Suggestions: Get creative! Add dried fruits, other nuts, Vincent suggested topping it with tahini before baking it. Go wild!
Too much batter? Make cupcakes for when you're on the go. I was having them for breakfast at work at one point!

The post Guilt-Free Dark Chocolate Sweet Potato Brownie appeared first on ColorMeKevin.com.

JUMP TO GROWING INSTRUCTIONS 

Broccoli sprouts are an amazingly healthy, easy to grow crop that go with just about everything. They are easy to incorporate into your daily life and you’re body will thank you! Before you read on, know I’m not a doctor or scientist. This information is based on my research and I’m throwing out the disclaimer that you should do your own research and decide what’s best for you. This information is not intended as medical advice.

What Are Broccoli Sprouts?

Broccoli sprouts are just that – they are tender baby broccoli plants! They are eaten when only a few days to a couple weeks old. They can be used on salads, on sandwiches and wraps, or really just about anything! When I’m being lazy, I just throw sprouts in a bowl with some balsamic! (have you tried all the new balsamic vinegars available on the market? A couple of my favorites are cranberry pear white balsamic and fig balsamic! Thanks Olivia for the great gift!)

Health Benefits of Broccoli Sprouts

Along with fiber, protein, and vitamins, broccoli sprouts have high levels of a chemical called glucoraphanin. Yes, broccoli also has glucoraphanin, but broccoli sprouts have 10-100 times the glucoraphanin as the adult plants. So What is glucoraphanin and what makes it so special? Glucoraphanin, once in the body, is converted into sulforaphane. Sulforaphane is being shown to protect your cells from inflammation and a wide variety of diseases.  

Things broccoli sprouts may be good for…

Cancer Prevention

In today’s society, this one is huge. We’ve all been affected by cancer in one way or another. We’ve had friends and/or family members that have had to go through the battle with cancer, or maybe have it gone through it ourselves. It’s scary! And we still don’t have a good answer for it.  Now, while no one is claiming that broccoli sprouts can cure or prevent cancer on their own, why not add this one simple food to your diet so it can be one of many tools to help with cancer prevention? Over there years, we’ve seen many studies that show the benefits of cruciferous vegetables (such as broccoli, cauliflower, cabbage, etc) in protecting against various cancers (note: these studies are based on raw, or lightly cooked vegetables) The sulforaphane in these veggies is being shown to slow tumor growth and stop benign carcinogens from converting into active carcinogens. 

One study showed that just 3 to 5 servings of cruciferous vegetable a week can reduce cancer risk by up to 40%! Considering how easy it is to add these foods to your diet (especially in the form of sprouts) why not just do it?!

Stomach Ulcer Treatment

The sulforaphane found in broccoli sprouts helps fight the bacteria that leads to ulcers – it may be more effective than treating ulcers with traditional antibiotics!

Mental Health:  Now this is quite interesting. Can broccoli sprouts help with such things as depression and schizophrenia? Maybe! Researchers have found that sulforaphane may help reduce levels of a chemical called glutamate which has been linked to those disorders. While it doesn’t look like broccoli sprouts are slam dunk in treating those, with no negative side effects that I can find, why not just add broccoli sprouts to your diet…just in case?

Nutrition

Now, more of the good stuff. While being extremely low calorie, broccoli sprouts are packed full of fiber & protein. As I mentioned, they have 10-100 times the glucoraphanin as adult broccoli plants, and and they’re bursting with nutrients including:

• Vitamin C
• Vitamin A
• Calcium
• Iron

While nutrition facts can’t really be nailed down – I’m guessing this is because it has to do with water supply, genetics, etc, a decent general analysis for a cup of broccoli sprouts is:

• Calories: 20
• Fiber: 2 grams
• Protein: 2 grams
• Carbohydrates: 2 grams
• Sugars: 0 grams
• Fat: 0 grams

How to Grow Broccoli Sprouts

And now what you’ve all been waiting for! Broccoli sprouts are so easy to grow! (The links below are affiliate links, so please click on them if you wish to buy. It helps support my site)

What you need:

• Wide Mouth Mason jar (I use a 1 quart jar) – Pick these up locally and they’re a lot cheaper than ordering online!
• Screen mason jar lid  OR this kit that has a 2 jars and lids (this makes filling and straining fast and easy as well as being breathable)
• Broccoli Sprout Seeds (I always get organic – and this brand I’ve found is high quality)

Step 1: Put two spoonfuls (standard tablespoon for eating, not a measuring spoon) of broccoli sprout seeds in a mason jar. Screw your screened lid on the jar. Step one complete!

Step 2: Fill your jar 1/4-1/2 way with water  to soak seeds and let rest overnight or about 8 hours.

Step 3: Drain the jar and leave upside down or at 45 degree angle for a few minutes to drain water well. When all water is drained, roll the jar around. The seeds will cling to the sides of the jar. This is what you want! This will prevent the seeds from sitting in a pool of water at the bottom of the jar and keep them spaced out so they can breathe. 

Step 4: Place the jar in a dark cabinet, closet or corner. While the seeds are sprouting, you want to keep them in a dim or dark environment. This will prevent them from getting bitter.

Step 5: Twice a day fill up your jar with some water, swish around to wet all of the seeds. Repeat step 3. 

Step 6: After a 4 or 5 days, your jar will be full of sprouts!!! You’re almost there. Place the sprouts in a sunny window and let them green up a bit. I wouldn’t leave them for more than a day unless it’s particularly cloudy. One day will make them nice and green. Longer will risk making your sprouts bitter. After a day, you are ready to store your sprouts in the fridge and start your next batch!

Storing Your Sprouts

Just because growing the sprouts was easy doesn’t mean you want to waste them, so make sure you store them properly. The best way to store your sprouts is in the refrigerator. Since they are living sprouts, you don’t want to suffocate them or drown them. Simply dry your sprouts (either spin them gently or pat them dry with a towel) and store them in a breathable container. This can be as simple as a container with plastic wrap that you’re poked some holes in, or if you’re going to be store sprouts regularly (like I do) have a dedicated plastic or glass container with some holes poked in the lid. This will be some trial and error. You don’t want so much air flow that it dries your sprouts out, but you also want them to breath.

Using Your Sprouts

Now that you’ve grown your sprouts, there are so many ways to use these delicious, nutritious sprouts! My favorite way to use them is on wraps and sandwiches. But I also love adding them to salads, or if I’m in a rush and just want something fast and easy – throw them in a bowl and toss them with your favorite balsamic vinegar! That’s it! Enjoy! 

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Vegan Pressure Cooker Cuban Black Beans

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Serves: 8 Prep Time: 15 Min Cooking Time: 45 Min 45 Min

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

3 tablespoons (45 ml) olive oil
1 cup (160 g) chopped red or yellow onion
1 red pepper, chopped (optional)
6 chopped garlic cloves
1 green jalapeño pepper, chopped
2 teaspoons smoked or sweet paprika
2 teaspoons dried oregano
1 teaspoon whole cumin seeds
1-2 canned chipotle peppers in adobo sauce, chopped, depending on your heat preference (I use one)
2 tsp pink himalayan sea salt
1 pound (450 g) dried black beans, picked over and rinsed
2 bay leaves
1/4 cup (60 ml) fresh orange juice
2 tablespoons (30 ml) fresh lime juice
3-1/2 cups water

Instructions

• Press the “saute” button on an electric pressure cooker and preheat on high heat. Once the interior pot is hot, add the olive oil and onion. Cook, stirring frequently, until the onion is softened, about 3 – 5 minutes. 
• Add the red bell pepper and saute for 1 minute.
• Stir in the garlic, jalapeño, paprika, oregano, cumin seeds, chipotle and 1 tablespoon salt (see note below) and stir until fragrant and the spices are coated in oil, about 30 seconds.
• Add the black beans, bay leaves, orange and lime juice and the water. Secure the lid of the pressure cooker and cook on high for 45 minutes, allowing the pressure to release naturally.
• Taste the beans and season with additional salt, if needed.
• Serve the beans in bowls with cooked rice, quinoa or other whole grain. Top with desired garnishes and enjoy.

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Connie and I were trying to decide what to do with some extremely brown bananas. My first go-to would be banana nut bread, but with egg, oil and butter, we set out to find another option. Well here it is! We’ve reduced the sugar, eliminated the oil, and there is no dairy. The result – a pretty great banana bread! Enjoy!

Vegan Banana Nut Bread

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

3 medium bananas, smashed
1 cup unbleached flour
1 cup oat flour
1 cup sugar
5 heaping tbsp unsweetened apple sauce (substitute for 8Tbsp Butter & 1 Tbsp milk)
2 tsp cinnamon
1 tsp baking powder
1 tsp baking soda
1-½ cups walnuts, chopped
1 tsp salt (optional)
1-½ cup raisins (optional)

Chia Seed Mixture (egg substitute) - 2 tbsp chia seed, 6 tbsp of water - let sit for 15 minutes (until thick), & stir.

Instructions

Preheat oven to 325-350 (DT’s electric over should be 350)

Mix all ingredients together. Pour mixture in 1 loaf pan.

Bake for 18-22 minutes, or golden brown. We baked for much longer than the 20 minutes, and had to cook some more.

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This is my version of a guacamole recipe taken from an OLD Better Home and Gardens recipe book.  There was a section for “great “game” party” recipes, meant for things like the Superbowl, etc.  GREAT Guacamole Recipe! For years, I omitted the onion all together, but I think I’m going to start putting in a small amount of finely chopped red onion.

Guacamole

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 2 voted )

Ingredients

2 Ripe Avacados
1 tomato diced (Try to de-seed and de-juice it a bit)
3/4 tsp cumin
1/2 tsp salt (original recipe calls for 3/4tsp)
3/4 tsp Green Jalapeño Sauce
1/3 cup chopped Cilantro
1/2 small red onion, finely chopped
1 clove garlic (pressed or finely chopped)

Instructions

1. Chop avocado into small squares.  (I will put up a tutorial on the fast easy way to do this soon and link it)
2. Add cumin, salt, Jalapeno sauce, and garlic.  (you could add a touch of onion powder if desired)
3. Gently mash ingredients in bowl. (do not over-mash.  You are not trying to make it creamy- keep it a bit chunky)
4. Add the rest of your ingredients and gently stir until uniform.

That's it!  Quick, easy, delicious guacamole.

Serving size 117g (1/4 of recipe)

Amount Per Serving	% Daily Value
Calories 212 (177 from fat)
Total Fat 19.6g	30%
Saturated Fat 4.1g	21%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 298mg	12%
Potassium 518mg	15%
Total Carbohydrates 10.2g	3%
Dietary Fiber 7.1g	28%
Sugars 1.1g
Protein 2.1g

 

Notes

Serving size 117g (1/4 of recipe)

Amount Per Serving % Daily Value
Calories 212 (177 from fat)
Total Fat 19.6g
30%

Saturated Fat 4.1g

21%

Trans Fat 0.0g

Cholesterol 0mg 0%
Sodium 298mg 12%
Potassium 518mg 15%
Total Carbohydrates 10.2g 3%
Dietary Fiber 7.1g

28%
Sugars 1.1g

Protein 2.1g

The post Guacamole appeared first on ColorMeKevin.com.

This recipe is compliments of Rusty’s friend who got it from her ex-husband’s family who owned a mexican restaurant.  It’s a fast, easy, delicious restaurant style salsa recipe.

Restaurant Style Salsa

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Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

2 BIG cans hunts whole tomatoes
Jalepenos to taste
1 TBSP salt
1 TBSP Pepper
1 TBSP Oregano
1 TBSP Garlic Powder

Instructions

Put jelepenos with a little bit of tomato juice in a belnder and chop it up. Drain tomatoes, and put all ingredients in blender and blend to desired consistency.

The post Restaurant Style Salsa appeared first on ColorMeKevin.com.

This Black Bean Sweet Potato & Quinoa Burger is SOOOOOO good!  I actually think it’s one of the best recipes I have on this site. It seemed involved, so I almost didn’t make it, but Joe pushed me to. I’m glad he did! Try it for yourself. It looks intimidating, but once you actually do it, you’ll realize it’s not that bad…and well worth it! This is completely plant based and absolutely delicious.

Blackbean Sweet Potato Burger Recipe

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Nutrition facts: 200 calories 20 grams fat

Rating: 4.4/5

( 5 voted )

Ingredients

1½ pounds sweet potatoes (smaller potatoes cook faster)
⅓ cup uncooked millet or quinoa (or 1 cup cooked) - I used Quinoa
1 cup old fashioned oats (use certified gluten-free oats if you are avoiding gluten)
1 can (15 ounces) black beans, rinsed and drained (or 2 cups cooked black beans)
½ small red onion, diced
½ cup lightly packed fresh cilantro leaves, chopped
2 teaspoons cumin powder
1 teaspoon chili powder
1 teaspoon chipotle powder or smoked hot paprika
½ teaspoon cayenne powder (optional, to taste)
1/8tsp onion powder (tweaked recipe)
little bit garlic powder (tweaked recipe)
little bit smoked paprika (tweaked recipe)
½ teaspoon salt
1/4 tsp black pepper
High quality vegetable oil for cooking burgers (or coconut oil, if you don't mind the coconut taste, olive oil may burn)
8 whole wheat hamburger buns (optional)
your favorite burger fixings (avocado or guacamole, tomato or pico de gallo, lettuce, sprouts, ketchup, hot sauce, mustard, pickles, cheese)

Instructions

1. Roast the sweet potatoes: Preheat the oven to 400 degrees Fahrenheit. Slice the sweet potatoes down the center lengthwise. Place the sweet potatoes cut side down on a rimmed baking sheet. Roast until they yield to a gentle squeeze, 30 to 40 minutes or longer. Once the sweet potatoes are cool enough to handle, remove the skin (it should pull off easily) and roughly chop the insides. Set aside to cool completely.
2. Cook the millet: In a small saucepan, bring 1 cup of water to boil. Stir in the millet, reduce heat to low and simmer, covered, until tender (about 25 minutes). Drain off any remaining liquid and set aside to cool. OR cook the quinoa: Rinse the quinoa in a fine mesh colander, then combine with ⅔ cup water in a small saucepan. Bring the mixture to boil, then cover and reduce heat to maintain a gentle simmer. Simmer for 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Then drain off any excess water and set aside to cool.
3. Grind the oats: Use a food processor or blender to grind the oats until the flakes are broken up, but not as fine as flour.
4. Mix the burgers: In a large mixing bowl or the bowl of your electric mixer, combine the cooled sweet potatoes and millet, black beans, onion, cilantro, cumin, chili powder, chipotle or paprika, cayenne (optional, add to taste for spicier burgers) and salt. Use a potato masher, big mixing spoon or the paddle attachment of your mixer to mix really well. It's ok if the black beans get smashed in the process.
5. Mix in the oats: Sprinkle the ground oats over the mixture and mix well with a big spoon until the mixture holds together when you shape a portion into a patty. If possible, cover and refrigerate the mixture for best results (the patties will hold together better during cooking if they are chilled first).
6. Shape the burgers: Use a measuring cup to measure out ½ cup of the mixture. Gently shape it into a patty about 3½ inches in diameter. Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process for each patty; you should end up with 8. If you would like to toast your hamburger buns, preheat the oven to 350 degrees now.
7. Pan fry the burgers: Heat 1 tablespoon oil in a large cast iron or non-stick skillet over medium heat. When it's hot, place several burgers in the pan, leaving enough room to flip them. Cook each patty until browned and heated through, about 3 to 4 minutes per side. Add 1 tablespoon oil to the skillet for each pan of burgers you fry.
8. Toast the buns (optional): Place the buns on a baking sheet, cut sides up, and bake until lightly toasted, about 2 to 3 minutes.

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