#healthy Archives » Kay's Clean Eats

15 – Minute Chickpea Curry and Quinoa

15- Minute Chickpea Curry and quinoa is vegan + gluten-free and full of rich flavor and filling. It’s the perfect quick and easy meal.

This curry came about when I had already decided there is nothing to eat, ha! I am usually a salad and protein kinda girl at lunchtime. However, this is going to be a weekly staple! Believe it or not, I never liked curry as a kid. What the heck was I thinking missing out on all the great depth of flavors curry has to offer.

This curry is rich and mildly spicey, it is not an overpowering flavor of curry as I like mine mild. It is a perfect meal prep or just a quick lunch as it will be ready in no time!

Tip: Cook quinoa while you’re prepping the curry it will be ready at the same time.

15 - Minute Chickpea Curry

Very quick and easy chickpea curry with great flavor.
Prep Time3 mins
Cook Time12 mins
Course: Main Course
Cuisine: American, Indian
Keyword: curry, vegan brownies
Servings: 2
Author: Kay

Ingredients

Quinoa

  • 1/2 cup quinoa
  • 1 cup water

Chickpea Curry

  • 1 tbsp olive oil
  • 1 small shallot diced
  • 2 cloves garlic minced
  • 1/3 cup red bell pepper diced
  • 1 cup diced broccoli
  • 1 can chickpeas drained and rinsed
  • 3 cups spinach
  • 1/3 cup fresh cilantro leaves
  • 1 can coconut milk
  • 1 lime juiced
  • 2 tsp ginger freshly grated
  • 3 tsp curry powder
  • salt and pepper to taste

Instructions

  • In a small saucepan cook quinoa according to package.
  • Heat a nonstick pan to medium heat and add your olive oil.
  • Add your shallot, minced garlic, bell pepper, and broccoli. Sauté them for a few minutes until softened.
  • Next, add in chickpeas and cook for another minute.
  • Add in the coconut milk, lime juice, salt and pepper, and curry powder. Stir and bring to a quick boil then reduce heat.
  • Add in the spinach and cilantro. Stir till spinach is wilted.
  • Serve with quinoa or rice, fresh lime, and spicy chili flakes. Enjoy!

Vegan Banana Cinnamon Muffins

 These vegan Banana Cinnamon Muffins are moist, perfectly sweet and crumbly on top! This egg-free muffin recipe is exceptionally delicious and easy to prepare.  

Eat it for breakfast, a midday snack or even as a dessert. Utterly delicious with a cup of coffee or tea. I love having them warm with a little butter.  My kids are crazy about these vegan banana cinnamon muffins and make for a really easy lunchbox snack or an easy breakfast before school. 

Together Fiori, my youngest and I had our first successful Fall baking day. However, I must note that the Fall season in Southern California starts off chilly in the morning, Spring by 10 am, full-blown Summer by 1 pm and back to fall around 6 pm! Not many seasonal changes around here.  So to not swelter in my little kicthen we cranked up the AC to give us those fall baking vibes! We ate tons batter and made a royal mess, haha! I mean have you ever cooked with a toddler.. things just seem to splatter everywhere. And well the pile of dishes we were left with almost made me call Home Depot and inquire about a dishwasher, first world problems! One day I will get my dishwasher until then I’ll gratefully keep doing them by hand. 

The texture of these Vegan Banana Cinnamon muffins is soft and flakey. The crumble does not get any simpler to make just mix coconut sugar and pecan pieces, that is it! These muffins came out exactly the way I was hoping for.  I am rarely disappointed by muffin recipies however I do find vegan baking a little of a challenge at times.  I am beyond ecstatic, jumping for joy happy with the way these vegan muffins turned out! 

Put your spotty muffins to good use and whip up some epic Vegan Banana Cinnamon muffins! 

Love baked goods, also try BlackBerry Banana Bars or Paleo Chocolate Chip Cookie Bars

If you make this recipe, share a photo on social media tagging @kayscleaneats and using the hashtag #kayscleaneats. 

Vegan Banana Cinnamon Muffins

The only vegan banana muffin recipe you will need! Super moist and delicious.
Course: Breakfast
Keyword: banana bread, muffin, vegan brownies
Servings: 12

Ingredients

  • 1 1/2 cups almond milk
  • 1 tsp apple cider vinegar
  • 1 1/2 cups flour
  • 1/4 cup rolled oats
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • pinch of salt
  • 2 large bananas
  • 1 tsp vanilla extract
  • 1/3 cup coconut oil softened
  • 1/2 cup coconut sugar, use 3/4 if you like a sweeter muffin

Topping Crumble:

  • 1/4 cup pecans crushed
  • 3 tsp coconut sugar

Instructions

  • Preheat the oven to 350 degrees F.
  • In a small bowl combine almond milk and apple cider vinegar, let sit until curdled.
  • In a large bowl mix together the flour, baking powder, oats, salt, and cinnamon.
  • In a separate bowl mash the bananas and mix in the coconut oil, coconut sugar, vanilla extract, and the milk mixture. Pour the wet mixture into the flour mixture and stir with a wooden spoon just till mixed. Don't over mix.
  • In a small bowl combine the crushed pecans and coconut sugar.
  • Spoon the mixture evenly into 12 paper muffin liners in a muffin pan. Sprinkle the pecan and sugar mixture evenly on top of each muffin.
  • Bake for 26-30 minutes or until a toothpick inserted in the center comes out clean. Place on a wire rack and let cool. Enjoy!

Gluten-Free Parmesan Chicken Cutlets

Honestly, what is better than a tender, crisp, golden brown cutlet! These cutlets can turn into the perfect chicken parm or star as the main dish at any meal.

Chicken Cutlets is a dish everyone in my household loves. Serve it up with your favorite side dishes and you got yourself a delicious meal. I believe anyone can make these. The technique is simple, dip the cutlet in flour, the egg, and lastly the panko mixture.

There are a few things you can do to ensure your success. First make sure your cutlet is not to thick, pound it out baby! Pounding the chicken will keep it thin and also tenderize it. Second, don’t buy preseasoned panko, season it yourself! Fresh herbs are a game-changer do not sell yourself short! Seasonings and fresh herbs bring so much life and flavor to a dish. Lastly, do not forget the cheese!! More cheese.. more better, in my opinion, ha!

You can slather these cutlets up with marinara and mozzarella for the most amazing chicken parm ever!! You’re going to love these guys!!

Gluten-Free Parmesan Chicken Cutlets

Perfectly crisp and delicious! Goes perfect with a salad or your favorite side dish.
Prep Time20 mins
Cook Time20 mins
Course: Main Course
Keyword: chicken, cutlets
Servings: 5
Author: Kay

Ingredients

  • 1/2 cup almond flour
  • 1/3 cup shredded parmesan cheese
  • 1 cup panko
  • 2 eggs
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 3 tbsp olive oil
  • salt and pepper
  • 6 4-5 ounce chicken cutlets 1/4-1/2 inch thick
  • optional fresh basil for serving

Instructions

Dredge Chicken

  • Use 3 shallow dishes. Spread flour in first dish. Beat eggs in second dish, and in the third dish combine panko, parmesan, garlic powder, oregano. 
  • Pat dry cutlets and season with salt and pepper. Using 1 cutlet at a time dredge in flour, dip in egg, and coat with panko mixture pressing gently to adhere. Transfer to a large plate. 

Pan Fry Chicken

  • Layer a clean large dish with paper towels. Heat 3 tbsp of oil in a 12-inch skillet over medium heat until hot. Add 3 cutlets at a time cooking till golden brown and crispy, about 4-5 minutes each side. 
  • Transfer cutlets to paper towel lined dish and cover with foil. Wipe skillet and repeat pouring in oil and cooking 3 cuttles at a time.

Citrus Pollo Asado Bowls with Avocado Salad

Citrus Pollo Asado Bowls with Avocado Salad is one of our family favorites! A quick weeknight meal everyone loves. Use the leftovers for tacos, bowls, burritos, quesadillas and on top of salads! Pollo Asado truly is the perfect blend of sweet and smokey.

Happy first day of Fall my amazing blog family, we are steadily growing and I could not be more thankful! September days are nearly over and we are full steam ahead into the Holliday season. Now with the kids back in schooltime is of the essence especially because I have become that mom taxi! Honestly if I am not totally organized I feel like everything will fall apart. Thus, I like to create quick ad delicious weeknight meals packed with nutrition. I avoid getting takeout during the week by planning my meals every Sunday however some weeknight call for takeout occasionally.

Mexican food is one thing we can all get on board within my household. Pollo Asado is sweet and slightly smokey it tastes fantastic with some extra lime juice drizzled on top. I recommend you marinate chicken  2-4 hours or overnight. It tastes best grilled or cooked in a cast-iron skillet. Leftovers will keep for up to 5 days and you can use it in different meals so it won’t feel like your eating the same old leftovers!

We like ours over a bed of rice with a side of avocado salad. The flavors in the bowl come together beautifully. What’s Mexican food without a little rice and beans! I typically serve this with beans however I just happened to be out! These bowls will not disappoint!

ENJOY

Citrus Pollo Asado Bowls with Avocado Salad

Sweet & Smokey Chicken Perfect addition to any meal!
Prep Time2 hrs
Cook Time20 mins
Course: Main Course
Cuisine: Mexican
Keyword: chicken, pollo, pollo asado
Servings: 5
Author: Kay

Ingredients

Pollo Asado

  • 2 lbs chicken, can use breast, thighs or whole
  • 2 tbsp adobo sauce from can
  • 1/2 cup orange juice
  • 1 tsp lemon juice
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 2 tsp cumin
  • 2 tsp oregano
  • 2 tsp salt
  • 4 garlic cloves minced

Rice

  • 1.5 - 2 cups rice cooked according to package

Avocado salad

  • 1 cup tomato diced
  • 2 cups avocado diced
  • 1 garlic clove minced
  • 1/4 cup red onion diced
  • 1/3 cup cilantro leaves diced
  • 1/2 tsp oregano
  • 2 tbsp avocado oil
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh lime juice
  • salt and pepper to taste

Instructions

For the Pollo Asado:

  • In a large ziplock freezer bag and in the adobo, citrus juice, minced garlic, and spices. Add in chicken pieces, seal bag massage chicken and marinate 2-4 hours. Don't let it marinate for longer the 24 hours as it will toughen the chicken, you want TENDER.
  • Heat your cast iron and add cooking oil. Cook chicken on medium-high heat for about 10 minutes each side, or until center reads 165 F. If you choose to grill your chicken cook each side 7-10 minutes or until center reads 165 F and the outside is nicely chared. Let rest 3 minutes before cutting.

For the Avocado salad:

  • In a medium bowl add all ingredients and toss. Be carful not to smash the avocado.

To assemble bowls:

  • Layer rice in 4 or 5 bowls and top with chiken and avocado salad. I like to add purple cabbage but green leaf lettuce wokrs great too! Enjoy!

 

Easy Greek Pasta Salad

Greek Pasta Salad is the perfect easy side and the ultimate potluck hit that everyone will enjoy!! With a beautiful blend of crisp juicy veggies and feta tossed in greek dressing make for the perfect pasta salad.

There is something so wonderful about greek salad seems like I always have the ingredients on hand. With and extra box of pasta chilling in the pantry I thought hey why not try a greek pasta salad! The combination of juicy tomatoes, crisp cucumbers, bell pepper, red onion, feta and olives tossed in greek dressing makes for a crazy good meal.

Of corse I recommended making the dressing but if you find yourself short on time toss in a store bought dressing. The salad will hold up in the fridge for up to 5 days. It is perfect for packed lunches, BBQ’s and potlucks.

To make is so simple!

  1. Cook your pasta according to package and rinse with cold water to stop cooking
  2. Wash and chop your veggies while the pasta is cooking.
  3. Combine everything in a large bowl and toss in the dressing. Chill and serve!

Easy Greek Pasta Salad

An easy side dish, perfect to bring to a potluck or BBQ. A dish everyone will love!
Prep Time9 mins
Cook Time9 mins
Course: Main Course, Salad, Side Dish
Keyword: pasta, pasta salad, potluck
Servings: 8

Ingredients

  • 1 lb short pasta
  • 1 red bell pepper chopped
  • 2 zucchini's spirulized (4 cups)
  • 1 1/2 cup cucumber diced
  • 1/2 cup red onion diced
  • 1 1/2 cup cherry tomatoes halved
  • 2 oz sliced black olives, drain juice from can
  • 1 cup feta crumbles

Dressing

  • 3/4 cup extra virgin olive oil
  • 4 tbsp red wine vinager
  • 2 tbsp lemon juice (2 lemons)
  • 2 garlic cloves minced
  • 1 tsp yellow mustard
  • 1 tbsp dried oregano
  • 1 tsp onion powder
  • salt and pepper to taste

Instructions

  • Cook pasta according to package directions. Rinse under cold water.
  • While pasta is cooking prepare your dressing then wash and chop your veggies.
  • Combine all ingredients in a large bowl and toss in dressing. Chill in fridge and enjoy!

One Bowl Peach Crisp

Light and healthy with the perfect blend of oat and pecan crisp topping. This is the ultimate summer comfort food that is vegan, gluten free and refined sugar free.

The end of sweet summer fruit is upon us here. Peach season its been real and I am not ready for you to go! I urge you to make this absolutely delicious peach crisp before the peaches disappear from our markets.

Serve it with your favorite ice cream or a dollop of greek yogurt! You can’t go wrong with this crisp!

Print Recipe
5 from 1 vote

One Bowl Peach Crisp

The most peachy perfect summer treat!
Prep Time15 mins
Cook Time40 mins
Course: Dessert
Keyword: crisp, peach, peach crisp
Servings: 5
Author: Kay

Ingredients

Peaches

  • 4 1/2 cups peaches, peeled (optional), cored and cut into 1/4 inch slices
  • 1/3 cup maple syrup
  • 1 tbsp almond flour
  • pinch of salt

Crisp

  • 1 cup rolled oats
  • 1/2 cup almond flour
  • 1 cup raw pecans chopped
  • 1 tsp cinnamon
  • 1/2 cup coconut sugar
  • 1/3 cup coconut oil softned

Instructions

  • Preheat the oven to 350°F and greese a 8x8 baking dish.

Peaches

  • In a medium bowl combine the peaches, maple syrup, almond flour and salt. Mix well and coat the peaches evenly.
  • Transfer peaches to you baking dish and bake for 20 minutes.

Crisp

  • While the peaches are baking prepare your crisp. In the same bowl mix your oats, almond flour, chopped raw pecans, cinnamon, coconut sugar, and coconut oil. Mix with a spoon until mixture is crumbly. You can also use your hands for this part.
  • Once peaches have baked 20 minutes sprinkle the crisp mixture evenly over the top. Bake the crisp for 20 more minutes until the crisp golden brown and the peaches are bubbling. Let cool 15 minutes before serving. Enjoy with your favorite ice cream or a dollop of greek yogurt.

Pumpkin Chocolate Chip Bars

Pumpkin spice and all things nice! One bowl, refined sugar and gluten free. These are super soft, cake like, moist and loaded with chocolate chips.

Pumpkin bars fully packed with all beautiful Fall flavor.  All the warm spices that make pumpkin treats so amazing. The combination of pumpkin + chocolate is a match made in heaven totally right up there with chocolate + peanut butter, in my opinion.

I hope you try these!! I can not put into words how delicious they are! Perfect for Fall however they are great anytime of the year. I love having mine with coffee or tea. Something special about next day baked goods that taste so dang delicious so if you can hold off on not eating them all after baking you in for a real treat day 2 and 3!

Pumpkin Chocolate Chip Bars

Perfect Fall treat! Refined, dairy and gluten free!
Prep Time10 mins
Cook Time35 mins
Course: Dessert
Keyword: bars, blondies, brownies, chocolate, pumpkin
Servings: 6
Author: Kay

Ingredients

  • 2 eggs
  • 1/3 cup pumpkin puree
  • 1/2 cup coconut sugar
  • 1 tbsp coconut oil
  • 1/3 cup almond milk
  • 1 tsp pumpkin spice
  • 2 1/2 cups almond flour
  • 1 tsp baking powder
  • 1/2 cup chocolate chips

Instructions

  • Pre-heat your oven to 350°F. Grease a 8-inch square baking dish with nonstick spray and line with parchment paper that hangs over for easy removal.
  • In a large bowl whisk together the eggs, pumpkin puree, coconut sugar, coconut oil, and almond milk. Whisk till well combined.
  • Add in the almond flour, pumkin spice and baking powder. Stir in the dry ingredients till combined.
  • You can fold in your cholate chips or place them on top like I did.
  • Transfer the batter to the prepared pan and smooth out the top. If you did not fold in the choclate chips go ahead and press them into the top.
  • Bake for 35 minutes or until toothpick comes out clean. Let cool before slicing. Enjoy!

Cilantro Jalapeño Hummus

This easy, spicy cilantro jalapeño hummus is going to be your new favorite dip! Hummus is my go to healthy dip! It is so versatile and I love to play around with the flavors and this cilantro jalapeño packs such great taste!

Serve it with a variety different veggies, crackers, or pita chips for dipping. Spread it on your avocado toast and top it with a fried egg, game changer!  Make in minutes if your using canned chickpeas (garbanzo beans). The hummus is addicting. I left it in the fridge and when I came back it was gone! It is great addition to serve on your veggie platter!

Cilantro Jalapeño Hummus

Creamy, addicting and delicious!
Prep Time10 mins
Course: dip
Keyword: hummus
Servings: 4
Author: Kay

Ingredients

  • 1 15 oz can garbanzo beans, drained and rinsed
  • 3 cloves garlic
  • 1 cup cilantro leaves
  • 1 tbsp lime juice
  • 1 tbsp lemon juice
  • 1 inch thumb of jalepeno, more if your like it spicy!
  • 1/4 cup tahini
  • 2 tbsp extra virgin olive oil
  • salt to taste

Instructions

  • Place all ingredients into your food processor and process till smooth and creamy. Taste and adjust if needed! Enjoy!

Mexican Quinoa Salad

The most delicious and fresh Mexican Quinoa Salad of all time. Full of things you most likely already have on hand! This is a complete meal, but also goes great with your favorite choice of protein. The salad is vegan friendly, gluten and refined sugar free. Filled with protein rich black beans, fresh veggies, and creamy avocado all tossed in  tangy lime dressing. It is the perfect vegetarian meal to add to your weekly menu rotation.

Quinoa, like I said before, so NOT 2018. It slowly has been pushed aside by queen cauliflower. In my opinion quinoa is way better.  I incorporate quinoa into my weekly lunch rotation on the regular. Did you know that quinoa is a complete protein? It is healthy, very easy to make and relatively cheap when you get in from the bulk section. I always try to get all my nuts and grains from the bulk section to help keep grocery costs down.

Full of fresh corn, cilantro, avocado chunks, tomatoes, red onion, garlic, black beans, a touch of cumin and oregano, all dressed in tangy lime juice… It will make your taste buds sing, so dang delicious!

If you use this salad for meal prep just leave out the avocado and store in the fridge. This is a great dish to bring to a summer party or potluck! The flavors are amazing and combine so well. If you can’t find fresh corn just use thawed frozen corn kernels. I used white quinoa with mine but tricolor would work great too. If you want to pack a little heat in your dish add in a dash of cayenne.

Print Recipe
5 from 1 vote

Mexican Quinoa Salad

The most delicious and fresh Mexican Quinoa Salad of all time. Full of things you most likely already have on hand! This is a complete meal, but also goes great with your favorite protein choice. The salad is vegan friendly, gluten and refined sugar free.
Prep Time15 d
Course: Main Course
Cuisine: Mexican
Keyword: salad

Ingredients

  • 2 3/4 cup quinoa (1 cup of dry quinoa cooked)
  • 3/4 cup black beans, drained and rinsed
  • 3/4 cup corn kernels
  • 1/2 cup red onion, diced
  • 2 garlic cloves, minced
  • 1/2 cup tomatoes, diced
  • 1 avocado, cut into small squares
  • 1/2 cup cilantro leaves, loosly packed
  • 2 limes juiced, about 5 tbsp
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 2 tbsp olive oil can sub avocado oil
  • salt to taste

Instructions

  • Add all ingredients into a medium size bowl, gently toss. Taste for seasoning and enjoy!

 

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is packed with protein and fresh mediterranean flavors! It is filled with chickpeas, cucumbers, cherry tomatoes, parsley, feta and pine nuts. Each bite is filled with texture and flavor. Its gluten free and can be vegan if you omit the feta.

This salad is an excellent side dish to your favorite protein. It works excellent in meal prep and is a great dish to bring to any BBQ or potluck. It is easy to adjust you can add or omit anything to your own personal preference. Hooray for warmer weather we can finally enjoy cold salads!

I absolutely love salads for lunch. I always use what I have, but today I was not craving a green salad! The jar of quoina in my pantry called to me! Kale and quinoa are so 2018.. I know! However combined with all the flavor in this salad, you can not go wrong! I had my husband eating this salad for lunch too.

The balance between the fresh parsley and lemon give this dish such a bright flavor!

THIS IS A GOOD ONE.

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is packed with protein with fresh mediterranean flavors! Its filled with chickpeas, cucumbers, cherry tomatoes, parsley, feta and pine nuts. Each bite is filled with texture and flavor. Its gluten free and can be vegan if you omit the feta.
Prep Time12 mins
Course: Side Dish
Cuisine: Mediterranean
Keyword: salad
Servings: 8
Author: Kay

Ingredients

  • 2 cups cooked quinoa
  • 1 cup chopped cucumber
  • 1 15 oz can chickpeas drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1/4 cup chopped parsley
  • 1/4 cup feta crumbles
  • 3 tbsp pine nuts

Dressing

  • 1/4 cup extra virgin olive oil
  • 3 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 tbsp dried oregano
  • 1 tsp garlic powder
  • salt to taste

Instructions

  • Mix the olive oil, lemon juice, vinager, oregano, garlic powder till well combined. Season with salt and pepper then set aside.
  • In a large bowl combine the quinoa, cucumber, cherry tomatoes, chickpeas, parsley, feta and pinenuts.
  • Drizzle the dressing, and garnish with fresh parsley. Season to taste. Serve cold.