Pumpkin Cinnamon Rolls!!

Here is another great recipe that I have to share with you guys from one of our friend, IFBB pro Jamie Baird! She shares my love of pumpkin and her pumpkin cinnamon rolls are to die for and still good for your diet!

PUMPKIN CINNAMON ROLLS

Yields 4 rolls

Each Roll: 115 calories / Protein 13g / Carbs 9g / Fat 3g

Roll Batter:

1/4 c. canned pumpkin (pure pumpkin - not pie filling)

1 1/2 scoops Gaspari Nutrition's Myofusion Pro - Cinnamon Roll

2 tbsp coconut flour*

1/3c. egg whites

1/2 tsp baking powder

*Other types of flour may be substituted, but the coconut flour is best due to the high fiber content (2.5grams/tablespoon)

Glaze:

1/4c. sugar free maple syrup (I recommend Vermont by Maple Grove)

2tsp. almond butter, smooth

Dash of cinnamon

1. Preheat over to 375 degrees.

2. In a bowl, mix all ingredients for the roll batter.

3. Spoon into a cupcake pan that has been sprayed with non-sticking cooking spray. You should end up with four rolls.

4. Place in oven and back for about 10 minutes. Then, using a for or knife, loosen the rolls from the pan and flip them over. Continue cooking the rolls for about 2-5 minutes. The rolls are cooked when you can insert a toothpick into the center of the rolls and it comes out clean (no batter on the toothpick). Be careful not to overcook. 

5. Remove from oven, and allow the rolls to cool slightly.

6. Microwave the glaze ingredients for about 15 - 20 seconds. Remove from microwave and stir well. 

7. Dip both sides of the rolls in the glaze mixture, set on a rack or plate to cool and sprinkle with cinnamon.

8. To maximize freshness, store leftovers in a fridge.

So there you go awesome pumpkin cinnamon rolls 

Holiday Food Series - Its the Great Pumpkin!

                           

No, that's not me, but as promised here is the second part to my Holiday Food Series. These recipes revolve around one of my favorite foods, pumpkin. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.

With all these ideas feel free to add your own twist and turn to make it your own creation and part of your holiday traditions. 

If you like pancakes, Like I do, you'll love pumpkin pancakes. Throw in some chopped apple, or a handful of raisins or even some chopped cranberries if you like. Enjoy with warm maple syrup.

Pumpkin Pancakes

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

• 1 cup all-purpose flour
• 1/4 cup packed brown sugar
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 1 large egg, lightly beaten
• 1 tbsp canola oil
• 1 cup nonfat milk
• 1/3 cup pure pumpkin

Preparation:

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.

For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.

Makes 8-10 pancakes.

Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g), Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g if your looking to pack more punch into your pancakes add a scopp of Intek Isolate Evolution to the mix to bring the protein.

Pumpkin Pie Dip

I know it sounds a little out there but this healthy snack is packed with antioxidants and again if you add a scoop of Intek protein, this little treat will satisfy even the most picky of eaters on College Game Day!

1 (8 ounce) package cream cheese, softened
2 cups powdered sugar
1 (15 ounce) can pumpkin pie filling (pumpkin pie filling)
1 teaspoon ground cinnamon
1/2-1 teaspoon ground ginger
apple, slices
gingersnaps
Directions:

1
Beat cream cheese and sugar at medium speed with an electric mixer until smooth.
2
Add pie filling, cinnamon, and ginger, beating well.
3
Cover and chill 8 hours.
4
Serve with gingersnaps and apple slices.

There you have it. Stay tuned, as we get closer to Halloween I'll be going on the hunt for the perfect Halloween treat. I'll be talking to some of our pro bodybuilder and figure friends and seeing what tips and tricks they have to help us get through the holidays without destroying our diets and what they do for holiday snack.

Till next time,

Mikie

Healthy Halloween Snacks

Only during the holidays do I dare try my hand at cooking and when I do I try to make good healthy snacks. So over the next few weeks we will be posting up different recipes and treat ideas we've learned about or that we have made that allow you to get into the holiday spirit but not make your belt buckle scream in terror!

First a spin on the traditional fruit and cheese tray that is sure to scare up some fun:

Apricot Fruit Bugs 

Ingredients

6 packages all-natural fruit leather (I used Stretch Island Fruit Snacks, grape flavor but any will do)
16 dried apricots
sesame seeds OR sunflower seeds OR currants OR melted coconut butter for eyes

Useful Tools/Equipment:
metal or wooden skewer

Directions

1. Carefully open the fruit strips so they do not tear. Using a sharp knife, cut each fruit leather into 8 thin vertical strips. With the three packages, you should have a total of 48 strips or “legs” for the bugs.
2. Gently squeeze the sides of an apricot together until 3/4-inch thick. Using a wooden skewer, make a hole through the center of the side of the apricot and thread one of the fruit leathers through the hole. Repeat twice more on either side of the first hole. Gently flatten out the apricot to its original shape.
3. The end of the fruit leather that is inserted into the apricot will become slightly sticky when pulling through the center, I dabbed two sesame seeds on the legs for an adhesive and made two eyes. This could also be done with maple syrup/honey/agave or melted coconut butter for a “glue”. You could also melt coconut butter and pipe straight onto the apricot to make eyes in lieu of the seeds or nuts. Enjoy!

Makes 16 fruit bugs (easy to cut in half or thirds for smaller batch if needed)

“Bugs” can be kept at room temperature or in the refrigerator.

Ghost Cheese (inspired by Octopus Hot Dogs at Cafe Mom)

Ingredients

String cheese
currants, small pieces of raisins or other dried fruit or black olives for eyes

Tools/equipment needed
boning knife
wooden skewer

Directions

1. Cut stick of string cheese in half so you have two “ghosts”. Using a sharp boning knife, slice each piece of cheese in half lengthwise, leaving 3/4 to 1 inch connected at one end for the “head”.
2. Cut the two legs in half again half length-wise, so you now have 4 “legs.” Continue (if desired) to cut in halves to make a total of eight legs.
3. To insert eyes (currants, raisins or olives), poke two holes in the “head” of the ghost and push the two eyes in to adhere. Enjoy!

Apple-Nut Butter Teeth (inspired by Fork and Beans’ Apple Vampire Mouths)

Ingredients

2 apples (I used two Granny Smith)
handful of sliced or blanched almonds or raisins, cut in half or sunflower seeds
lemon juice (to help prevent turning brown), optional but for aesthetics
your favorite nut or seed butter, homemade or store-bought

Tools/equipment needed
1 small knife or boning knife

Directions

1. Cut each apple into 4 slices. Cut core from each wedge.
2. With a small knife, carve out a small wedge to make a top and bottom lip. Make sure not to cut too far because you want to make sure that the apple is still in tact.
3. Place lemon juice in a bowl and brush onto each apple wedge (optional).
3. With a small knife, spread a small amount if nut or seed butter on the bottom “lip”.
4.  Carefully and gently (to avoid ”teeth” breaking),  place the almonds/seeds/raisins into the top portion of the mouth until it sticks without holding it. The nut/seed butter also helps hold the ”teeth” into place. Use your knife to carve out a little tiny hole if needed. Enjoy!

Makes 8 apple teeth. Serve at room temperature or chilled.

Be sure to stay tuned as we bring you even more of our healthy holiday treats! 

Til next time,

Mikie