Healthier Pumpkin Cinnamon Rolls with Pumpkin Spice Glaze.

Today is the first full day of fall and the weather has turned crisp, sunny and beautiful.  It is my absolute favorite.  I couldn’t think of a better way to wake up my family to get ready for church than with this aroma filling the house.  The dough is very easy to work with and is perfect for the cooks that have been apprehensive to make cinnamon rolls.  Lower in fat so it doesn’t impact all of your gym/fitness efforts.  Packed with flavor… you won’t miss the fat!
Buns:

2 1/4 teaspoons of dry active yeast
1/4 cup warm water (not hot or boiling)
3 cups all-purpose flour, divided
1/2 cup Pumpkin Puree
1/2 cup low-fat milk (1% or 2%)
1/4 c I can’t believe it’s not butter, melted (you can use regular butter as well)
1 tablespoon granulated sugar
1 1/4 teaspoon salt
1/4 teaspoon ground nutmeg
Cooking spray
3 tablespoon of granulated sugar
3 tablespoon of brown sugar
2 tablespoon of all-purpose flour
2 teaspoon ground cinnamon
3 tablespoon chilled I can’t believe it’s not butter or regular butter, cut into small pieces

Glaze:
3/4 cup sifted powdered sugar
1.5 tablespoon hot water
1 tsp vanilla extract
1/4 teaspoon of pumpkin pie spice

Preparation:

To prepare the buns, dissolve yeast in warm water in your Kitchenaid stand mixer or large bowl.  Let this proof for 5 minutes.  If the yeast doesn’t get foamy, throw out and start over.  Lightly spoon flour into dry measuring cups, and level with a knife. Add 2 cups flour, pumpkin, and next 5 ingredients (pumpkin through nutmeg); beat with your mixer, paddle attached at medium speed until smooth.  Then change the paddle for your dough hook and add the additional cup of flour.  Knead until smooth and elastic.  This dough will be sticky, be forewarned.  (If you don’t have a stand mixer, you can knead the dough on a flat surface adding the additional flour slowly.)

Place the dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place free from drafts, for 45 minutes.  I always place my dough to rise in my microwave.  After the 45 minutes has passed, check to make sure the dough has risen, it can be tacky still… you are ready to go.  Another way to test if dough is ready is to take a pinch of the dough.  If it feels like an earlobe (when pinching it) it is ready.

Combine 3 tablespoons granulated sugar, brown sugar, 2 tablespoons flour, and cinnamon in a small bowl. Cut in butter with a pastry blender or use two knives to cut it in.

Punch dough down and roll it into a 12 x 10-inch rectangle on a floured surface. Sprinkle with brown sugar mixture to cover.  Make sure you reach each end, not leaving any surface without the mixture. Roll up the rectangle tightly, starting with a long edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Cut roll into 1-inch slices. Place slices in a baking dish that has been coated with cooking spray.  At this point you can refrigerate overnight or bake right away.

Preheat oven to 375°.  Bake the rolls at 375° for 25 minutes or until golden brown. Cool for 15 minutes in pan on a wire rack.

To prepare the glaze, combine the powdered sugar, 1 tablespoon water, vanilla extract and pumpkin spice mix in a small bowl, stirring with a whisk until smooth. Drizzle glaze over buns. Serve warm.

 

 

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Apple Pie Whole Wheat Pancakes with Flax Seed.

Hello fall!!!  Finally the humidity in PA is gone and we woke up to a crisp morning.  The doors and windows are all open – letting in the lovely, refreshing outside air in.  Running this morning was a pleasure.  I was whipping up ideas in my head about what type of fun pancake would be tasty on this first crisp day… apple pie came to mind!  I ran with it literally and figuratively.

Ingredients:

3/4 cup + 1 tablespoon of whole wheat flour (I used King Arthur’s)
3/4 cup of all purpose flour (King Arthur’s)
3 tablespoons of sugar
1 tablespoon of baking powder
2 tablespoon flax seed meal
1 teaspoon of ground cinnamon
1/2 teaspoon of apple pie spice
1/2 teaspoon salt
1 1/4 cup of almond milk
1/2 stick of butter, melted
2 eggs
1 tsp of vanilla extract
2 apples, cored, peeled and chopped

Directions:

In your stand mixer, paddle attached, blend the flours, sugar, powder, flax seed, cinnamon, apple pie spice and salt.  In a separate bowl, whisk milk, butter, eggs and vanilla.  Then gradually add the wet mixture to the dry and blend.  By hand, add the apples and mix.

In your skillet over medium flame, add a pat of butter, let melt and then ladle some batter in to the hot pan.  Flip when golden brown on one side (around 2 minutes).  Top with the additional mango.

 

 

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Pear Raisin Walnut Wheat Bran Bread.

Fall is in the air and I’m happy.  I love fall. The crispness of the air.  The leaves turning fiery shades.  Putting on a cozy sweater and curling up with a good book and a mug of my favorite tea.  I also, have an affinity towards the foods we prepare for fall.  Heartier.  Substantial.  The warmth of cinnamon strewn throughout delectable treats…. and of course the aroma that memories are made of.

As my family is away this weekend, I thought I would whip up an old favorite recipe.   I don’t want the name of this bread to throw you, although quite healthy, it is so moist and delectable thanks to the applesauce and pears, that it will rival any other sweet treat in your kitchen.  I love it toasted for breakfast or straight up for snack.  Great to pack in school lunches too.

Ingredients:

1 egg
1 cup of unsweetened applesauce
1/4 cup of butter, at room temperature
1/4 cup of granulated sugar
1/4 cup of light brown sugar
1 1/2 cup of all-purpose flour (I use King Arthur’s)
1/2 cup of wheat bran
1 tablespoon of flax seed meal
2 teaspoons of baking powder
3/4 teaspoon of salt
1/2 teaspoon baking soda
1 teaspoon apple pie spice (if you don’t have this use nutmeg)
1 teaspoon ground cinnamon
2 pears, washed, peeled and finely diced
1/4-1/3 cup of golden raisins, depending on how many you wish to add
3/4 cup of chopped walnuts

Topping:  I sprinkled more golden raisins and cinnamon sugar mixture on the top sparingly.

Directions:

Preheat your oven to 350 degrees with the rack in the center of the oven.  Spray your loaf pan with nonstick floured baking spray. Set aside.

In your stand mixer, paddle attachment on, add the egg, applesauce, butter and sugars.  Blend well.

In a separate bowl, sift the flour and then add the wheat bran, flax seed meal, baking powder, salt, baking soda, apple pie spice or nutmeg and cinnamon.  Blend well.  Then add to the wet mixture.  Blend together.  Then add the pears, raisins and walnuts and fold in by hand.

Pour into your prepared pan.  I did add a few additional raisins and a sprinkling of cinnamon sugar mixture on top and then baked for 45-50 minutes or until a toothpick inserted comes out clean.  Let cool completely before removing and slicing.  Enjoy!

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Mango pancakes.

After coming back home from a tropical vacation, I felt my love for mangos renewed.  My kids had become quite fond of eating fresh mangos every day and I just knew these pancakes would be a welcome surprise for breakfast.  They were!  I normally have pancakes leftover to warm-up and serve during the week — sadly no leftovers remained. I may need to purchase another case and whip up another batch.

Ingredients:

3/4 cup + 1 tablespoon of whole wheat flour
3/4 cup of all purpose flour
3 tablespoons of sugar
1 tablespoon of baking powder
1 tablespoon flax seed meal
1/2 teaspoon salt
1 1/4 cup of almond milk
1/2 stick of butter, melted
2 eggs
1 tsp of vanilla extract
2 mangos, pitted and chopped up into smaller, bite-sized pieces (cut up an additional mango for topping)

Directions:

In your stand mixer, paddle attached, blend the flours, sugar, powder, flax seed and salt.  In a separate bowl, whisk milk, butter, eggs and vanilla.  Then gradually add the wet mixture to the dry and blend.  By hand, gently blend in the mango.

In your skillet over medium flame, add a pat of butter, let melt and then ladle some batter in to the hot pan.  Flip when golden brown on one side (around 2 minutes).  Top with the additional mango.

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Baked egg in an avocado.

 

I’ve been making eggs in avocados for about two years.  Lately, I’ve been seeing a plethora of food bloggers sharing their recipes lately along with their leaky exploits of egg whites in the process.  My way, I believe, is the easiest way to execute a perfectly baked egg in an avocado that has easy clean-up making this a perfect weekday breakfast idea for your repertoire.

Recipe is simple.  Preheat the oven to 375 degrees.  Halve each avocado giving each person one or two halves.  Remove the pit.  Scoop out a bit of the avocado from the inside, to make room for all of the egg, and reserve it.  Take some tinfoil and make a bowl for the avocado.  See picture below.  Crack the egg into each carved out space in the avocado.  Top with some cayenne pepper (if you like it), salt and pepper.  Place the avocado on a cookie sheet and bake in a preheated oven for 15-20 minutes.  You can determine how cooked or undercooked you like your yolks.

While the eggs are baking, I place the extra removed avocado in a bowl with one small tomato, 1/2 of a jalapeño chopped and some cilantro.  I cut that up using two sharp knives.  I make some whole grain toast and use it to top my bread and egg/avocado mixture.  Super protein-packed breakfast.  Wonderful post run recovery  :)

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Quinoa Banana Pancakes.

 

 

I love being on the pursuit of healthy pancakes for my family.  So post-run this morning, I was cleaning out my fridge and found a cup of leftover quinoa that I used for dinner this past week.  I thought I would try a combination… pancakes/quinoa and see what my kids thought.  The result… they loved them!  Didn’t even realize that I put quinoa in them.  Healthy.  Delicious.  A great way to start the day!

Quinoa Pancakes

Ingredients:

1 cup of cooked quinoa
1 1/2 cup of all-purpose flour
4 teaspoons of baking powder
2 tablespoons of flax seed meal
2 teaspoons of ground cinnamon
1/2 cup of milk (almond or regular)
2 tablespoons of melted butter + additional for cooking
1/4 cup of unsweetened applesauce
3 ripe bananas
4 tablespoons of honey

Directions:

In a mixing bowl blend the first five ingredients.  Set aside.  In a large measuring cup or separate bowl blend the milk, butter, applesauce, bananas and honey.  Add the dry ingredients to the wet and whisk.

Over a medium flame, place a pat of butter in your sauté pan.  When melted, add a ladle (1/3 cup) of batter into your pan.  When it starts bubbling (about 2 minutes) flip.  Cook on both sides until golden.  Serve with your favorite topping.  Optional:  You can add chocolate chips, nuts etc. to add to batter.

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Chobani Blueberry Muffins.

I cannot enough of all this season’s blueberries.  Pancakes, muffins, smoothies or just straight up!  I wanted to create a fun new recipe today for muffins, of course using my favorite Chobani yogurt, and these are perfect!  You gotta try these!

Ingredients:

3/4 cup of sugar
3/4 cups + 2 tablespoons of all-purpose flour
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1 egg
1/2 cup of vanilla or plain non fat Chobani yogurt
1/4 cup of vegetable or canola oil
2 teaspoons of vanilla extract
2 cups of fresh blueberries, washed and tossed with a tablespoon of all purpose flour

Directions:

Preheat your oven to 350 degrees.  Line your muffin pan with paper cups or spray with non stick floured spray and set aside.

In your stand mixer, paddle attached, blend sugar, flour, baking powder, soda and salt.  Then add the egg.  Blend well.  Add the Chobani, oil and vanilla.  Blend just to combine.  By hand stir in the blueberries (that have been freshly washed & tossed with some flour to help prevent them sinking in the batter) gently.  Scoop out the batter into each muffin tin.  Fill 3/4 fill.  Bake for 15-18 minute or until golden brown and a toothpick inserted comes out clean.  Let cool and enjoy!

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Cherry & Peach Baked Oatmeal.

 

 

 

Yesterday I purchased the most beautiful peaches and cherries.  I knew these would be perfect in a batch of my healthy baked oatmeal.  It was the perfect breakfast to have post run today.  It will also be a fantastic way to send my girls off to a hard swim practice this morning.  Fiber-packed and so incredibly tasty.  This will surely get everyone out of bed and running for breakfast in the morning.

Ingredients:

2 1/2 cups of rolled oats
1/4 cup of oat bran
1/4 wheat bran
1 tablespoon flax seed meal
2 teaspoons of baking powder
1 teaspoon ground cinnamon
2 cups of milk (almond or regular)
1 egg, beaten
1/3 cup of unsweetened applesauce
1/4 cup of oil
1/4 cup of brown sugar
1 1/2 cup of pitted cherries
1 1/2 cup of peaches, pitted and chopped
Lemon juice
Honey and nuts for topping.

Directions:

Preheat your oven to 400 degrees.  Spray a 2 quart casserole dish with non stick flour spray and set aside.

Sprinkle some lemon juice on the chopped peaches to keep them from turning.

In a large mixing bowl add the oats, brans, flax seed meal, powder and cinnamon.  In your stand mixer with the paddle attachment, blend milk, egg, applesauce, oil and sugar.  Blend well.  Add the dry ingredients to the stand mixer and blend well.  Blend the fruit by hand and then pour into your casserole dish.  Bake for 40-45 minutes or until set up and golden brown on the top.

Serve hot and top with milk, honey, nuts etc.  Enjoy!

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Hershey Chocolate Peanut Butter Smoothie.

 

 

Okay even a chocolate peanut butter smoothie can be healthy, well relatively healthy.  I thought I would surprise my hard working swimmers with a sweet treat this morning for breakfast.  This will give them all the protein & energy they need to get through a rigorous swim practice this morning all while tasting like a wonderful sweet treat.

Ingredients:

3 cups of chocolate almond milk (very cold)
1/4 cup of a nut butter (whatever you have on hand)
1/2 Hershey bar frozen (c’mon I couldn’t resist)
1 scoop chocolate protein powder
1 tsp of cocoa powder
1/3 cup of Chobani vanilla yogurt
1 ripe banana
1/2 cup of frozen low fat vanilla yogurt
2 tablespoons of flaxseed meal (ground)
1 teaspoon of chia seeds

Directions:

Add everything to your blender and let it run on high or the smoothie setting.  If it’s too thick, add additional milk.  Too thin?  Add another banana or some extra frozen yogurt.

Serve and enjoy!

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Healthy Zucchini Bread.

 

 

Fresh zucchini from the farmer’s market this morning.  My family loves zucchini bread and I made this a bit healthier using applesauce, flaxseed and wheat bran to the batter.  It’s a hit… and hubby will be happy because there’s no chocolate in this recipe.

Ingredients:

3 cups of shredded zucchini
1 cup of unsweetened applesauce
1/2 cup of canola oil
3 eggs
3 teaspoons of vanilla extract
1 cup of sugar
1.5 cups of whole wheat flour
1.5 cups of all-purpose flour
1 tablespoon of flaxseed meal
1 tablespoon of wheat germ
3 teaspoons of ground cinnamon
1/2 teaspoon nutmeg
1 teaspoon baking soda
1/4 teaspoon baking powder
1 ripe banana
1 teaspoon salt
3/4 cup of chopped walnuts

Directions:

Preheat the oven to 350 degrees.

Spray your loaf pans or muffins pans with non stick baking spray.  Set aside.

In your stand mixer with the paddle attached, blend zucchini, applesauce, oil, eggs, vanilla and sugar.  Then blend the remaining ingredients adding the nuts last and stirring those by hand.  Spoon the batter into your prepared pans and bake.  Loaf – bake for 50-55 minutes or until a toothpick inserted comes out clean.  Muffins bake for approximately 20-24 minutes.

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