Author: Sharon

Ingredients

* 1/2 cup coconut or brown sugar
* 1/2 cup low-sodium soy sauce
* 1 teaspoon garlic, minced (plus more to taste)
* 3/4 cup vegan “chicken” broth (like Better Than Bouillon No Chicken Base)
* 1 1/2 cups instant white rice, uncooked
* 1/2 cup red onion, diced
* 1 red bell pepper, chopped
* 1 (20-ounce) can pineapple tidbits in juice, juices reserved
* 6 to 8 ounces dry soy curls (about 1.5 to 2 cups dry), rehydrated and squeezed dry
* 2 cups curly kale, stemmed and finely chopped
* 4-5 strips vegan bacon, cooked and diced (may try creating your own here)
* Cilantro, chopped, for garnish (optional)
* Green onions or sugar snap peas, sliced, for extra fresh crunch (optional)

Preparations

1. Rehydrate: Soak the dry soy curls in warm vegan broth for 10 minutes. Drain, squeeze out all excess liquid using your hands or a towel, and chop into bite-sized pieces.
2. Prep Kale: Wash, stem, and finely chop 2 cups of kale.
3. Prep Toppings: Cook your vegan bacon until crisp, then dice it. Slice your raw sugar snap peas thinly on a diagonal.

Baking Steps

1. Preheat: Set your oven to 425°F (218°C) and spray an 11×7-inch baking dish with cooking spray.
2. Mix Sauce: Whisk the sugar, soy sauce, minced garlic, and 3/4 cup vegan broth together directly in a large mixing bowl.
3. Combine: Stir the uncooked instant white rice, diced onion, chopped bell pepper, pineapple tidbits (with their juice), rehydrated soy curls, and chopped kale into the sauce bowl. Ensure the kale is fully submerged and coated.
4. First Bake: Pour everything into the baking dish. Cover it tightly with lid or aluminum foil to trap the steam and bake for 50 minutes.
5. Second Bake: Remove the foil and stir the casserole well. Scatter the cooked (or bought) vegan bacon pieces across the top. Bake uncovered for another 10 minutes until the rice is perfectly tender and the top edges of the kale are lightly crisped. [4]

Serving

1. Rest: Let the casserole cool and set for 5 minutes out of the oven.
2. Garnish: Scatter the raw, sliced sugar snap peas and fresh cilantro across the top right before serving for that final, maximum fresh crunch.

My Modified Recipe!

INGREDIENTS

The Banana Bites:

* 1 large ripe banana (sliced into 12 even disks)
* 3 tablespoons PB2 powder (powdered peanut butter)
* 1.5 tablespoons water

The Low-Fat Chocolate Shell:

* 2 pieces (approx. 4g) 100% unsweetened cacao wafers
* 2 teaspoons unsweetened cocoa powder
* 1 to 2 teaspoons warm water

INSTRUCTIONS

1. Mix the Peanut Butter Filling
In a small cup, stir the 3 tablespoons of PB2 powder with 1.5 tablespoons of water. Whisk vigorously until a thick, smooth peanut butter paste forms.

2. Assemble the Sandwiches
Line a small plate or tray with parchment paper. Lay 6 of your banana slices flat on the paper. Divide the PB2 paste evenly among them, dropping a dollop right in the center of each slice. Top with the remaining 6 banana slices to create 6 mini sandwiches.

3. Freeze Until Solid
Place the tray into the freezer for at least 1 to 2 hours until the banana slices and peanut butter centers are frozen completely solid.

4. Make the Low-Fat Chocolate Shell

* Place the 2 cacao wafers into a tiny, microwave-safe bowl. Microwave for 15 to 20 seconds until melted.
* In a separate small cup, mix the 2 teaspoons of cocoa powder with 1 teaspoon of warm water until a smooth, dark, glossy paste forms.
* Pour the cocoa paste directly into the melted cacao wafers and stir quickly until uniform.

5. Drizzle and Snap
Remove the frozen banana bites from the freezer. Immediately drizzle the chocolate mixture evenly over the top of the 6 bites. Because the bananas are frozen, the chocolate glaze will solidify into a crisp, snappy shell within 30 seconds. Enjoy immediately or store in a freezer-safe container.
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NUTRITION INFO:

Nutrition Per Single Bite

* Calories: 26 kcal
* Total Fat: 0.3 g
* Total Carbohydrates: 5.1 g
* Dietary Fiber: 0.7 g
* Protein: 1.0 g

Nutrition Per 3-Bite Serving

* Calories: 78 kcal
* Total Fat: 1.0 g
* Total Carbohydrates: 15.3 g
* Dietary Fiber: 2.1 g
* Protein: 2.9 g

Nutrition for the Entire Batch (6 Bites)

* Calories: 156 kcal
* Total Fat: 1.9 g
* Total Carbohydrates: 30.6 g
* Dietary Fiber: 4.2 g
* Protein: 5.8 g

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This Oil-Free PB2 Chocolate (Chip) Mug Cake is a warm, cakey dessert made entirely in a mug. It uses powdered peanut butter as the base, keeping the fat content incredibly low while staying completely vegan.

Ingredients

* 3 tablespoons PB2 powder
* 1 tablespoon oat flour (or regular flour)
* 1 tablespoon cocoa powder
* 1/2 teaspoon baking powder
* 1/4 cup unsweetened plant milk (or water)
* 1 tablespoon dairy-free chocolate chips (totally optional)

Instructions

   1. Mix Dry: Whisk the PB2, oat flour, cocoa powder, and baking powder directly inside a microwave-safe mug.
   2. Add Liquid: Pour in the plant milk and stir thoroughly until a smooth cake batter forms.
   3. Fold: Gently fold in the dairy-free chocolate chips if using.
   4. Microwave: Cook on high for 50 to 60 seconds.
   5. Cool: Let it rest for 1 minute to firm up before eating.

Skipping the optional chocolate chips keeps the recipe incredibly low-fat.

Base Mug Cake (Without Chocolate Chips)

• Calories: 140 kcal
• Total Fat: 4.1 g
• Total Carbohydrates: 16.3 g
• Dietary Fiber: 4.5 g
• Protein: 11.3 g [1]

With Vegan Chocolate Chips (1 Tablespoon Added)

• Calories: 210 kcal
• Total Fat: 8.1 g
• Total Carbohydrates: 25.3 g
• Dietary Fiber: 5.0 g
• Protein: 11.8 g

(Note: Data is calculated using standard PB2 Powdered Peanut Butter and unsweetened almond milk. Using water instead of plant milk drops the base total by roughly 8 calories and 0.6 grams of fat.)

Ingredients:

🧅 Onion
🥬 Cabbage
🥕 Carrot
🥒 Courgette
🍄 Mushrooms
🫘 Chickpea flour
🧀 Nutritional yeast
🧄 Garlic powder
🖤 Black pepper
🧂 Salt
🥄 Baking soda
🥣 Water

Sauce:

🥣 Greek-style soy yogurt
🧄 Garlic powder
🧂 Salt
🍎 Apple cider vinegar
🌿 Fresh parsley

To Serve:

🍅 Cherry tomatoes
🌿 Fresh parsley

Method:

Dice the onion and cook it in a non-stick pan with a splash of water until softened.

2️⃣ Thinly slice the cabbage, dice the mushrooms, and grate the courgette and carrot. Add everything to the pan and cook until the vegetables have softened.

3️⃣ In a bowl, combine the chickpea flour, nutritional yeast, black pepper, garlic powder, salt, and baking soda. Gradually whisk in water until you have a smooth batter.

4️⃣ Fold the cooked vegetables into the batter and mix well.

5️⃣ Divide the mixture into two omelettes and cook in a non-stick pan until golden, carefully flipping to cook both sides.

6️⃣ In a small bowl, mix together the Greek-style soy yogurt, garlic powder, salt, apple cider vinegar, and chopped fresh parsley.

7️⃣ Drizzle the sauce over the omelettes, sprinkle with extra fresh parsley, and serve with cherry tomatoes on the vine.

Soft, fluffy, packed with veggies, and loaded with plant protein 🌱✨

A hearty, satisfying breakfast that proves you don’t need eggs to make an incredible omelette 💚