Cinnamon Roll Oatmeal Bake with Greek Yogurt Icing

If you've been to the grocery store this weekend, you know that it is officially the holiday season. Everyone is stocking up for their Thanksgiving meal, getting ready for friends and family to visit. I honestly love the hustle and bustle. There is so much excitement in the air and so much to look forward to. The holiday's are a time we come together and revisit our family traditions. And, correct me if I'm wrong, pretty much every holiday tradition centers around food in one way or another. As a food lover, I am not in the least bit upset by this. But as a health advocate, I want to spread the word that we can tweak our traditions to be a bit more nutritious without missing out on the joy of the holidays. You may notice that eating healthier throughout this season might actually allow you to enjoy them more fully!

One of my family's traditions growing up was cinnamon rolls on Christmas morning. As we got older, we all enjoyed the smell of cinnamon baking in the oven and the feelings tied to those sticky buns, but we didn't care as much to eat them because we always felt so crummy afterwards. Hence, why I decided to try a little something different as a stand in for our holiday tradition. I ate two pieces this morning for breakfast, icing and all. It totally feels like the holiday's in our home and instead of a tummy ache, I am energized and off to yoga!

Which... thanks to Lorna Jane, I will be doing in style! I went to a super fun opening event at their new store at Bridgeport Village and left with some awesome new yoga gear. The Lorna Jane motto is Nourish, Move, Believe. I love it! Such a great message that when we nourish our mind, move our body and believe in ourselves we truly are unstoppable! Definitely a great mantra throughout the holiday season and all year around.

Give this a try or experiment with switching up your own family recipes. Happy Holidays :)

Cinnamon Roll Oatmeal Bake

Ingredients

• 2 cups rolled oats
• 1 cup whole wheat flour
• 1 Tbsp cinnamon
• 1 tsp baking powder
• 1/4 tsp salt
• 1 1/2 cups milk (I used almond milk)
• 1 tsp vanilla extract
• 1/4 cup maple syrup
• 2 Tbsp Earth Balance
• 1 egg
• 1/2 cup applesauce

Ingredients for Greek Yogurt Icing

• 6 oz container (or 3/4 cup) 0% Plain Greek Yogurt
• 1/4 cup maple syrup
• 1 tsp vanilla

Preparation Instructions

1. Preheat oven to 375 degrees F.
2. Mix together dry ingredients. In a separate bowl, melt Earth Balance in the microwave then add remaining ingredients and beat together.
3. Combine wet and dry ingredients. 
4. Grease an 8" square pan, add batter and bake for 30 minutes.
5. Meanwhile, mix icing ingredients. Spread onto the oatmeal bake after it is out of the oven.

Fuel Facts

Makes 9 servings

Numbers per serving: 200 calories, 6 gm protein, 5 gm fat, 35 gm carbs, 4 gm fiber

Ingredient Breakdown:

Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

Whole Wheat – Unlike processed white flour, whole wheat flour still contains the bran and the germ of the grain which provides fiber and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

      Egg – Eggs have the highest biological value of any protein source. This means that you can achieve more of the benefits with less of the protein. Contrary to popular belief, the dietary cholesterol in eggs is not associated with increased blood cholesterol (the type of cholesterol that is linked to heart disease). This misconception is continually being disproven with current research.

In fact, the yolk is a nutritional power house, containing high amounts of choline, a B-complex vitamin, and vitamin B12. Choline has been linked with better brain function and is important in preventing fat accumulation in the liver. Adequate B12 in the diet is crucial for preventing anemia as well as neurological deterioration. B12 deficiencies have been associated with Alzheimer’s disease in the elderly and neural tube defects in newborns.

Applesauce – Apples are naturally sweet, so look for unsweetened varieties. In any baked goods calling for butter or oil, you can swap out applesauce to yield a moist, low-fat treat.

Almond Milk – A creamy, low-calorie substitute for cow’s milk, this nutty variety is easy to digest making it a good add to pre-workout meals or smoothies.

Vanilla – Using vanilla in baked goods enhances the flavor, decreasing the need for large amounts of sugar. Some believe it may have aphrodisiac effects and help with intestinal gas, but neither of these benefits have been confirmed through research.

Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogenated oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

Maple Syrup – Made from the sap of the maple tree, this sweetener is a great natural alternative to refined sugar. Maple syrup is also high in zinc and manganese, nutrients that boost the immune system.

Lemon Cake

If you know anything about my baking habits, I don't often use processed sugars, but this recipe was an exception. Originally my mom's recipe from when I was a little girl, I altered it a bit to make it healthier, but still with all the sugary goodness of childhood. Alterations from the original recipe were substituting applesauce for oil and using egg whites instead of eggs. I also used gluten free yellow cake mix so even the newest member of our RD team (who has Celiac Disease) here at Doernbecher Children's Hospital could eat it. No one even missed the gluten ;)

What's the occasion you ask? We do the birthday buddy system at work and it was my buddies birthday. She requested no fruit, no chocolate and no coconut so citrus sounded like the way to go. It was a hit! Hope you enjoy it too!

Lemon Cake

Ingredients

For Cake:

• 2 boxes yellow cake mix (I used gluten free)
• 2 boxes lemon jello
• 1/4 cup cashew meal (optional - you can buy this at Trader Joe's or make by grinding cashews in a food processor)
• 8 egg whites
• 1 cup applesauce

For Glaze: 

• 4 cups powdered sugar
• 1 cup fresh squeezed lemon juice

For Icing:

• 2 cups powdered sugar
• 2 Tbsp Earth Balance buttery spread
• Juice of 1 lemon

Preparation Instructions

1. Heat oven to 350 degrees F. Grease two 8" round cake pans.
2. Mix all cake ingredients together with whisk.
3. Divide into two cake pans and bake for 40-45 minutes or until fork comes out clean.
4. Mix together ingredients for glaze.
5. Using a fork, poke many holes in the top of both cakes and pour glaze evenly over both.
6. Allow cakes to cool and mix together ingredients for icing.
7. Ice one cake for the bottom, then place the other cake on top and ice it allowing icing to drip over the sides. 
8. Sprinkle with lemon zest and top with lemon peel from fresh squeezed lemons if desired.
9. Enjoy!!

Fuel Facts

Serves: 16 (BIG slices)

Numbers (per slice): 420 calories, 2 gm protein, 2 gm fat, 58 gm carbohydrate, 0 gm fiber

Ingredient Breakdown:

Lemon Juice – High in the antioxidant vitamin C, lemons and lemon juice, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

Applesauce – Apples are naturally sweet, so look for unsweetened varieties. In any baked goods calling for butter or oil, you can swap out applesauce to yield a moist, low-fat treat.

Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogenated oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

Pumpkin Quinoa Kale Soup

I have re-fallen in love with Trader Joe’s. It is a great place to buy foods that are both convenient and healthy. There are so many delicious and nutritious options!

If you are into the pumpkin craze, then you will love this soup. It is a new go to at our house.

Four ingredients. So easy. Dinner in 5 minutes.

Ingredients

• 1 box Trader Joe’s Pumpkin Soup (480 ml)
• 1.5 cups Trader Joe’s Quinoa (pre-cooked)
• 1-2 cups Trader Joe’s Lacinato Kale (chopped & bagged)
• 1 tsp olive oil (for sautéing kale)

Note – You can certainly cook your own quinoa and chop up your own kale. The pre-prepped varieties at TJ’s just makes it that much faster if you are in a time crunch.

Preparation Instructions

1. Heat soup on stovetop or in microwave.
2. Microwave quinoa.
3. Sauté kale in olive oil.
4. Add quinoa and kale to soup & enjoy!

Serving Suggestion – I added a bit of cinnamon and a dash of extra salt to mine. Yum!

    

Fuel Facts

Numbers – 275 calories, 8 gm protein, 7 gm fat, 50 gm carbohydrate, 6 gm fiber

**This is for half of the recipe (1 cup of soup + ¾ cup quinoa + ½ cup sautéed kale)

Ingredient Breakdown:

Pumpkin – This fall favorite is high in nutrients and low in calories, making it the perfect base for soups, baked goods, etc. Pumpkin is most notable for its beta-carotene content, an antioxidant that gives the squash its orange color. Beta-carotene converts to vitamin A in the body and is attributed to improving eyesight and boosting immunity.

Quinoa – The grain was once used to boost stamina in ancient Aztec warriors. Both a complex carbohydrate and complete protein source, quinoa is a great carbohydrate source to fuel up with before physical activity.

Kale – You won’t hear me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

Vegan Tahini Dressing

Recreate your salad. 

I make a batch of this dressing at the beginning of every week. Unlike other dressings, this one has enough substance to compliment kale, which I love to add to my salads. It is also a great dipping sauce for any raw cut up veggies. My favorite dippers are cauliflower, broccoli and carrots.  Only 5 ingredients! Blend it up and store it away in the fridge for a week's worth of healthy, delicious salads!

Vegan Tahini Dressing

Ingredients

• ½ cup apple cider vinegar
• ½ cup tamari
• 1 16-oz package silken tofu
• ¼ cup tahini
• ½ cup water
• 1.5 cups nutritional yeast

Preparation Instructions

1. Blend all ingredients in a blender or food processor.
2. Store in the refrigerator for up to 1 week (Makes 5 cups)

Fuel Facts

For ¼ cup of dressing (4 Tbsp):  60 calories,  5 gm protein,  3 gm fat,  4 gm carbohydrates,  1 gm fiber

 

 

Here's another variation courtesy of Kelly Campbell! Add this on top of a rice, veggies and chicken for a delicious Thai bowl at home.

Vegan “Thai”hini  Dressing

Ingredients

• ½ cup apple cider vinegar
• ½ cup tamari
• 1 16-oz package silken tofu
• ¼ cup tahini
• ½ cup water
• 1 bunch cilantro (~1 packed cup leaves)
• 3 limes, juiced
• 1 serrano chili

Preparation Instructions

1. Blend all ingredients in a blender or food processor.
2. Store in the refrigerator for up to 1 week (Makes 4 cups)

Fuel Facts

For ¼ cup of dressing (4 Tbsp):  42 calories,  3 gm protein,  3 gm fat,  3 gm carbohydrates,  0 gm fiber

v Vinegar – Research has shown vinegar to play a role in regulating spikes in blood glucose. One study showed a 50 percent reduction in post-prandial (after eating) blood sugar when diabetic patients consumed vinegar before a carbohydrate rich meal. This translates to non-diabetics as well. By maintaining steady blood sugar levels we are able to sustain energy and prevent hunger, important for just about anyone who leads an active life.

v Nutritional Yeast – This is a deactivated yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12, which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.

v Tofu – This plant-based protein is made from soybeans. It is inexpensive and very versatile in the kitchen. Soft tofu is great for blending into creamy sauces, while extra firm tofu is ideal for cubing and serving as a meat substitute. Soy has been shown to reduce cancer risk and lower cholesterol. When eating soy from whole food sources, you do not need to worry about increased risk for breast cancer which has been thrown about in the media. These associations have only been made in animal studies and at very high intakes which would be difficult to obtain from whole foods alone.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium. 

v Tamari – Similar to soy sauce in flavor and quality. Use in place of oil for great flavor without adding fat or calories. If sodium intake is a concern for you, make sure to buy low sodium varieties to avoid lots of unnecessary salt.