Pumpkin Cinnamon Rolls (Protein style)
One of my favorite creations is Pumpkin Cinnamon Rolls. This 115-calorie guilt-free indulgence packs lots of fall flavor without loads of fat and sugar. It makes a great on-the-go snack and pairs perfectly with coffee after dinner or at breakfast. Pumpkin Cinnamon Rolls,
Yields 4 Rolls
Each Roll: 115 Calories | Protein 13 g | Carbs 9 g | Fat 3 g
¼ c. canned pumpkin (pure pumpkin – not the pie filling)
1 ½ scoops Gaspari Nutrition’s MyoFusion Pro – Cinnamon Roll (or, use another brand of 20-5 grams of another protein (vanilla) powder. I used PlanFusion or try the one from Swanson's Vitamin.com (Pea protein powder-not so pricey) i.e.
2 tbsp coconut flour* Almond flour, oatmeal i.e.
1/3 c. egg whites
½ tsp baking powder
*Other types of flour may be substituted, but I prefer coconut flour due to the high fiber content (2.5 grams/tablespoon).
¼ c. maple syrup or HONEY take less- 1/8 c. or, Agave i.e.
2 tsp. almond butter, smooth or (sunflower or cashew i.e.)
Dash of cinnamon
1. Preheat oven 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 bake for about 10 minutes. Then, using a fork 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 left-overs in fridge.
Try a whip cream frosting instead of the glaze? ...for a change.
Saturday, May 18, 2013
Wednesday, May 8, 2013
2 cans chunk light tuna, drained
1/2 cup whole-wheat breadcrumbs
1/2 cup mayonnaise, divided
1/3 cup roasted red peppers, chopped, divided
1/4 cup celery, diced
1/4 cup onion, diced
1/2 teaspoon Old Bay seasoning, divided
1 tablespoon extra-virgin olive oil
4 hamburger buns or English muffins, toasted i.e
4 lettuce leaves
4 slices tomato
Combine tuna, breadcrumbs, 1/4 cup mayonnaise, half the roasted red peppers, celery, onion and 1/4 teaspoon Old Bay seasoning in a medium bowl. Break up any larger pieces of tuna until the mixture is uniform and holds together. Combine the remaining 1/4 cup mayonnaise, the remaining peppers and 1/4 teaspoon Old Bay seasoning in a bowl. (or another seasoning)Heat oil in a large nonstick skillet over medium heat. Form the tuna mixture into four burgers. Cook until heated through and golden brown, about 2-3 minutes per side.
Spread the top half of each bun (or English muffin i.e) with a big sliced onion, or, red pepper mayonnaise and place a burger, lettuce and tomato on the bottom half. Serve immediately.
Make your own Old Bay Seasoning mix to store in your pantry. It will last a long time.
Prep Time: 15 minutesMakes about 1/4 cup it like this recipe...just a method not sealed in cement, take out the red peppers i.e. or substitute for some pepper, celery, mustard etc.1 tablespoon ground dried bay leaves; 2 teaspoons celery salt; 1-1/2 teaspoons dry mustard; 1-1/2 teaspoons ground black pepper;1 teaspoon sweet or smoked paprika; 1 teaspoon ground celery seeds; 1/2 teaspoon ground white pepper; 1/2teaspoon ground nutmeg; 1/2 teaspoon ground ginger; 1/4 teaspoon crushed red pepper flakes; 1/8 teaspoon ground cloves; 1/8 teaspoon ground mace; 1/8 teaspoon ground cardamom; 1/8 teaspoon ground allspice
Preparation; Combine all ingredients and mix thoroughly. Store in an airtight container and store in a cool place. Use with seafood or chicken.