Can't BEET It Sweet Bread

Will you BEET my Valentine?

I know, I know, I’m corny… I can’t help it. But seriously, this sweet bread gets its red color naturally from delicious beets! I came up with this idea originally by wanting to make a healthy red velvet cake, without any artificial coloring. The recipe evolved into a sweet bread that (surprise!) I ate for breakfast! My favorite kind of recipe J

One generous slice of Sweet Beet Bread packs 9 grams of protein and 6 grams of fiber for only 320 calories! Factor in the amazing health benefits of beets and you’ve got sweet bread that will feel indulgent and energizing! This is a great way to start the day if you ask me.

And because it’s Valentine’s Day… I can’t leave out that beets are a natural aphrodisiac. This is not just a rumor from past traditions. In fact, this is backed in science. Beets contain the trace mineral, boron, which increases sex hormones in both men and women. You’re welcome.

I typically use applesauce when baking instead of oil. This time I pureed canned beets and maple syrup to stand-in for applesauce. I also used whole-wheat flour, which dulled down the bright red color a bit (maybe next time I would do half millet flour and half whole-wheat to see if I could keep a more intense red hue).

Another change you might consider making is baking in a bread pan instead of a cake pan. I like eating things in cake shape so I opted for the later. For the topping, I mixed nonfat Fage Greek yogurt with honey and sprinkled with gogi berries, but you can totally eat this bread plain or with whatever toppings you desire. 

Ok, go on, beet your heart out.

Can’t BEET It Sweet Bread

Ingredients

• 2 cups whole wheat flour
• 1 cup almond meal
• 1 cup date sugar
• 2 tsp baking powder
• 3 eggs
• 1 cup almond milk
• ½ cup beet juice (reserved from canned beets)
• 1 can beets (drained)
• ¼ cup maple syrup
• 2 Tbsp vanilla

Topping Suggestion:

• Mix nonfat Greek yogurt with honey for frosting and top with gogi berries. 

Preparation Instructions

1.  Preheat oven to 350 degrees F.
2. Drain can of beets and reserve ½ cup beet juice.
3. Puree beets and maple syrup in food processor or blender.
4. Whisk eggs and mix in beet puree, almond milk, beet juice & vanilla.
5. In a separate bowl, mix together the dry ingredients.
6. Combine the wet and dry ingredients.
7. Pour in a lightly greased 9” round cake pan (or bread pan if you prefer).
8. Bake for 45-50 minutes.
9. Let cool completely before removing from pan.

Beet & Maple Syrup Puree

Batter Before Baking

Bread After Baking

Topped & Ready to Eat

Fuel Facts

Numbers:  321 calories, 9 g protein, 9 g fat, 53 g carbs, 6 g fiber

**For 1 piece of cake, cut into 8 total pieces.

***You can certainly but the cake into 16 smaller pieces if eating for dessert and not as part of a full breakfast meal.

           

Ingredient Breakdown:

v 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.

v Almond Meal – A gluten-free substitute for flour, almond meal is higher in protein and lower in carbohydrates than other options. Almond meal is made simply by grinding the nuts into a flour-like consistency and is therefore filled with all of the same perks as almonds themselves.

Almond meal is high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Date Sugar – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health. Date sugar is made from dehydrated, ground dates and is a good alternative for granulated sugar in baked goods.

v 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.

v Beets – Not only do beets have a beautiful color and flavor, they boast a large array of health benefits.  Many of these can be attributed to betaine, a nutrient that acts as a methyl donor. So what does that mean exactly? By lending methyl groups, betaine assists in many important metabolic pathways. This is of particular benefit to the liver, helping to break down hepatic (liver) fat stores and to optimize liver function.

Another thing you may not know about beets is their ability to enhance sex drive. In ancient Rome, beets were considered an aphrodisiac. Today we know this is due to their high boron content. Boron has been linked to increased production of estrogen in post-menopausal women and testosterone in men.

v 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, nutrient that boost the immune system.

v 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.

v 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.

Healthy Hot Wings & Broc Your World Polenta Bake!

It’s football night at our house! Daniel put in his request last week for my healthy version of chicken wings to enjoy while we watched the National Championship game. I happily obliged and made a yummy broccoli bake to go with it! I highly recommend both for upcoming Super Bowl parties!

Dinner is served.

For the “Wings” I usually buy all white meat chicken breast tenders, which are better for dipping and make a great appetizer, especially if served on a skewer. Tonight we just used whole chicken breasts. For the dipping sauces you will want two things.

One: look for a healthier wing sauce (vinegar preferably as the first ingredient) with less than 3 grams of fat and 50 calories per Tbsp (I use Bella). 

Two: Bolthouse Farms Chunky Blue Cheese Yogurt dressing, a MUCH better option than the real deal and literally tastes the same (Daniel’s words, not mine, which makes it true J).

The Broc Your World Polenta Bake is a perfect way to sneak in veggies for those not so keen on greens.

Host a healthier bash this year! Best part… both are SUPER easy to make, so when the game comes on you can crack a beer and watch the game with everyone else! Bon appetite.  

Broc Your World Polenta Bake

Broc Your World Polenta Bake

Ingredients

• 1 cup corn grits/polenta
• 1 large head broccoli (2 cups processed)
• 2 Tbsp Earth Balance Buttery Spread
•  ¼ cup nutritional yeast
•  ½ tsp salt

Optional: Feel free to add any other seasonings if you want to spice it up a bit! We liked it just like this and it paired nicely with the Healthy Hot Wings.

Preparation Instructions

1. Add polenta and 3 cups water to pot, bring to a boil, then reduce to simmer for about 5 minutes, stirring often.
2. Cut broccoli into florets and put in food processor. Pulse until in little bits.
3. Add in the Earth Balance, nutritional yeast and salt. Once mixed, stir in 2 cups broccoli bits.
4. Spread in an 8” round cake pan or 9” square dish.
5. Refrigerate uncovered for at least one hour (can make up to two days ahead and keep in the fridge).
6. Cut into 8 slices if using a round pan. Heat a pan to high heat and sear each polenta slice for 1-2 minutes/side, until slightly browned.
7. Eat hot or cold.

Polenta

Broccoli Bits

Polenta with all the mix ins.

Spread in pan and refrigerate uncovered.

Slice.

Pan sear.

Fuel Facts

Numbers:  90 calories, 6 g protein, 2 g fat, 16 g carbs, 2 g fiber

**Per slice (when sliced into eight pieces)

Ingredient Breakdown:

v Polenta – This low calorie grain will fill you up without filling you out. The yellow color is rich in carotenoids, antioxidants that protect cells against aging and cancer.

v Broccoli – The cruciferous veggie is effective at detoxing the body through the action of its glucosinolate phytonutrients that help activate, neutralize and eliminate unwanted toxins. Broccoli also helps bind bile acids for excretion, which lowers cholesterol levels. Something you may not know is that 100 calories of broccoli houses about 10 grams of protein!

v 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.

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.

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Healthy Hot Wings

Ingredients

• All white meat chicken breast tenders (or breasts)
• Bella’s Wing Sauce (or comparable healthy wing sauce)
• Bolthouse Farms Chunky Blue Cheese Yogurt Dressing

Preparation Instructions

1. Coat raw chicken in wing sauce, skewer (optional) and grill.
2. Use sauces for dipping!

Fuel Facts

Numbers:  175 calories, 27 g protein, 5 g fat, 2 g carbs, 0 g fiber

**For two 2oz chicken skewers with 1 Tbsp each wing sauce and blue cheese dressing for dipping.

Ingredient Breakdown:

v Chicken – Choose all white meat chicken breast, preferably from a responsible source where no antibiotics or growth hormones are used on the animals. Did you know 80% of antibiotics sold in the U.S. are used on animals that we in turn eat? Talk about yuck! I know I don’t want hormones and antibiotics infiltrating my body. Whole Foods is a great place to buy meat and fish, where they guarantee humane treatment of animals and all meat is antibiotic and hormone-free.

v Wing Sauce – This can be a great condiment when chosen wisely. Choose a brand that has vinegar as the first ingredient, has less than 3 grams of fat and 50 calories per Tbsp.

v Bolthouse Farms Chunky Blue Cheese Yogurt Dressing – This is a great alternative to the real deal and tastes ridiculously close to the same. It is made with yogurt, which cuts down on the fat and calories. For more great dressing ideas, check out my Approved Dressing List.

Whole Wheat Cinnamon Rolls

Merry Christmas!! The Christmas morning tradition in my family is homemade cinnamon rolls. When we were kids, we would gobble them up without reservation. As we got older, we were less inclined to go back for seconds, knowing how lousy we would feel after a few of the butter-laden treats. This year I attempted to make a healthier cinnamon roll to keep us feeling energized and able to enjoy the rest of the day. I ate them before a morning run and felt fantastic! I am so excited about these guys! Keeping the tradition alive!

 

 

Whole Wheat Cinnamon Rolls

*adapted from Foodie Fiasco

Ingredients

• 2 cups whole wheat flour
• 2 ½ tsp baking powder
• ½ tsp salt
• 1/3 cup coconut oil
• ¾ cup almond milk
• 6 Tbsp date sugar, divided
• 1 Tbsp coconut oil
• 2 Tbsp cinnamon

For Glaze:

• 2 Tbsp coconut oil
•  ¼ cup maple syrup

Preparation Instructions

1. Mix together flour, baking powder and salt. Cut in coconut oil with a fork until the mixture starts to form a coarse meal.
2. Refrigerate for 10 minutes.
3. Add almond milk and 3 Tbsp date sugar to flour mixture. Combine into dough.
4. Lightly flour a clean surface and roll dough out into a rectangle.
5. Melt 1 Tbsp coconut oil and brush onto rolled out dough. Sprinkle with 3 Tbsp date sugar and 2 Tbsp cinnamon.
6. Roll dough into a long log and slice into 10 cinnamon rolls.
7. Place rolls into an 8” pie tin greased with a small amount of coconut oil.
8. Bake at 400 degrees F for ~12 minutes.
9. For glaze, melt coconut oil and whisk in maple syrup. Drizzle over cinnamon rolls and serve warm.

Mix together flour, baking powder and salt.

Cut in coconut oil.

Mix in almond milk and date sugar.

Roll out on floured surface.

Roll into log and slice.

Maple syrup glaze.

Fuel Facts

Numbers:  230 calories, 3 g protein, 12 g fat, 29 g carbs, 3 g fiber

**For 1 cinnamon roll (recipe makes 10)

Ingredient Breakdown:

v 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.

v Coconut Oil – About 92 percent of the fat in coconut oil comes from saturated fats. You have probably heard that saturated fats are bad for you and to avoid them in your diet. In general, the rule is to limit saturated fats to less than 10 percent of your total intake. However, not all of these fats are created equal.

Unlike other oils, coconut oil has a high percent of medium chain fats which are smaller and easier for the body to break down. Instead of storing these shorter chain fats, the body is more likely to use them for energy. This may not lead to weight loss, but it will certainly boost your energy. A few studies have also shown those who consume coconut oil have an increase in HDL (good) cholesterol and a decrease in LDL (bad) cholesterol.

v 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.

v Date Sugar – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health. Date sugar is made from dehydrated, ground dates and is a good alternative for granulated sugar in baked goods.

v 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.

v 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, nutrient that boost the immune system.