These Spiced Pumpkin Protein Pancakes are full of protein and packed with warming fall flavor. They’re the perfect healthy, gluten-free breakfast for chilly mornings!
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Peanut Butter Pumpkin Oreo Blondies (Recipe)
These Peanut Butter Pumpkin Oreo Blondies are dangerous. Laced with everything that’s good and delicious about fall, you’ll never be able to eat just one.
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Peanut Butter Apple Cinnamon Roll
There are certain smells that make me stop in my tracks.
Pleasant smells… the other kind make me RUN.
I spend a good deal of time in the airport. The Atlanta airport, like many others in the US, has a Cinnabon. I can walk away from the waffle cone smell at Ben & Jerry, the pizza from Sabrro, the Chick-fil-a chicken biscuits… but the smell of that cinnamon laced sugar bomb makes me pause.
Rather than having a 730 calorie bomb, I decided to make my own. And one-up them by adding peanut butter and apples.
It takes a couple of steps, but they are steps you’ll be glad you took as soon as you bit into this gooey-chewy cinnamon-laced roll. Plus, you can make a few to reheat for a quick breakfast throughout the week!
The pic above starts out with the uncooked, apple lined rolls in a ramekin. Then I baked the egg and cinnamon soaked bread into a hot roll oozing with baked apple deliciousness. After dumping neatly turning it on to a plate, I topped with peanut sauce.
A note on the bread and peanut sauce: I used P28 High Protein Bread to make this a super-high protein treat. You could use any bread, but know that P28 slices are huge so you may need an additional slice if you use a smaller bread. For the sauce, I used my beloved peanut flour. You could easily sub in peanut butter (or any nut/seed butter), or use a vanilla protein powder in the same proportions to make a glaze.
This would be good without the apples too… but it’s fall. Be festive! It adds a fresh sweetness to the decadent roll. And that’s pretty marvelous.
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Peanut Butter Apple Cinnamon Roll
For the Roll
- 1/4 C egg whites (or flax egg)
- 2 tsp sugar-free syrup
- 1/2 tsp cinnamon
- 1/4 tsp butter extract
- 1 slice P28 High Protein Bread*
- 1/4 apple, sliced very thin (plus more, to top)
For the Glaze
- 1 T unsweetened vanilla almond milk
- 1 T peanut flour (or peanut butter)*
- 1 tsp sugar-free syrup
- 1/4 tsp cinnamon
- 1/4 tsp butter extract
Instructions for the Roll
Preheat oven to 375.
In a bowl, beat together eggs, syrup, cinnamon, and extract.
Slice the bread into 3 long strips, gently flattening and stretching out. Soak strips in the egg mixture, as if you were making french toast.
Line strips with the thin apple slice, roll up like a cinnamon roll, and place in a prepared ramekin.
Bake for 10 mins (until lightly browned). Allow to cool slightly. Turn ramekin over onto you plate to remove the roll. You may need to loosen the edge first.
Instructions for the Glaze:
Mixing together milk, peanut flour (or butter), syrup, cinnamon, and extract.
Slather across your cinnamon rolls.
Take a bite. Have a moment of silence. Continue to inhale the roll.
Approximate nutritionals: 223 calories, 4.6g fat, 328g sodium, 22.5g carbohydrates, 4.1g fiber, 8.2g sugar, 24.8g protein
*Notes:
- You can use any type of bread. P28 bread slices are huge – if you use another brand, you may need to use 1/5-2 slices
- Vanilla protein powder can be used in place of the peanut flour for a more “traditional” glaze. I like using Growing Naturals.
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Thank you all SO MUCH for the kind comments and participation in blogiversary week! Check back at the Growing Naturals and Favorite Things posts for the last 2 winners! I’ll have a discount code from the Growing Natural folks tomorrow!
Is there a “treat” you always have when you travel? I’m a sucker for Coke Zero and pretzels on the plane.
Have you ever re-created a favorite restaurant meal in a healthier way? What was it? Feel free to link up – sharing is caring!
Presidential Fall Quiz
We all like a good quiz.
Or is that just me?
Today I have 2. One is Presidential in nature. Don’t worry. I’m not getting political on you. This is all about what they EAT. (Source article here.)
Check out the following food items and see if you can guess whether President Obama or Mitt Romney like to nosh on…
- Peanut butter and honey sandwich (I forgot about these! My mom used to make them for us all the time. YUM!)
- Meatloaf cakes (Cakes? Was the loaf not enough?)
- Pizza from Italian Fiesta Pizzeria (There is often pizza at fiestas…)
- Chili (This nominee also enjoys Gas X)
- Organic applesauce (This is tough… organic = hippie/democrat, but also expensive/rich)
- Pumpkin pie (Not to be confused with warm apple pie… or Stifler’s mom)
(answers at the end of this post)
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Quiz #2 is all about fall.
I saw this quiz on Matt’s blog and thought it looked like fun. Since I’m in Tex-ass right now for work, I thought it was especially appropriate to “borrow” a quiz from a native Texan.
1. Apple picking or pumpkin picking?
Apples. We used to drive to the North GA mountains as a kid to pick apples. My favorite part was the little stores with their apple doughnuts and hot cider. And if we were good we got to stop for fudge in my favorite mountain town. I always got chocolate-peanut butter (not much has changed…).
My parents were brave getting 3 kids high on sugar and before an hour drive home.
2. Favorite apple recipe?
I am not a big fan of cooked apples, but I love my PB & Aggs (I add the apples at the very end so they are warm but still crisp) and my Apple-Carrot Muffins.
3. Favorite pumpkin recipe
That’s tough! Right now I’d say either my Pumpkin Protein Pancakes or Pumpkin Tiramisu Parfait. Side note: I do NOT like pumpkin pie. It’s too much.
4. Favorite soup recipe
Aside from the Butternut-Apple Soup I’m making for my Taste of Atlanta demo on Sunday (‘scuse the shameless plug), I adore Babaganoush Soup. It almost makes me look forward to cold weather. Almost.
5. Football: on TV or in the stadium?
It depends on the temperature outside, the importance of the game, and the quality of the seats. If it’s a good game that I want to watch closely and the seats aren’t good, I’d rather be inside. If the seats are good and it’s 75 degrees I’m all about the energy of the stadium! If the weather is good, the seats are bad, and I don’t care about the game I’d also rather be in the stands. It’s complicated.
6. Favorite football team to cheer for?
It was Georgia Tech. Until they lost to Middle Tennessee Girl’s School last weekend.
7. Daylight savings time: Love it or hate it?
I like to sleep in, so falling back is fine by me. Springing forward sucks. I still don’t fully understand why we do this…
8. How do your workouts change during the fall months?
They don’t change much now that I’m focused on weight lifting. They gym is temperature controlled. When I was running, I would typically do other forms of cardio (like kickboxing or this interval workout) when it got too chilly. The cold air hurts my lungs.
Also, I have Raynaud’s disease so that is not fun when it’s freezing out. White, numb fingers and toes that last for hours is creepy.
9. Any fashion essentials for fall weather?
Boots. With or without the fur. Definitely without the whole club lookin’ at herrrr.
10. Do your meals change when the weather changes?
For sure! I try to eat seasonal produce, and most of my meals are warm. Have I mentioned I hate being cold?
You’ll see a lot of Italian-inspired foods like this vegan Eggplant Rollatini.
11. Favorite fall dessert?
Dessert isn’t seasonal for me. I don’t like cooked apples or masses of pumpkin, so none of the traditional pies. We do have a Kentucky Derby Pie that is made every Thanksgiving. Bourbon, pecans, and chocolate chips… you really can’t go wrong.
12. Best thing about fall?
I love the colors when the leaves change, crisp mountain air, and FOOTBALL!
13. Worst thing about fall?
Cold. I’d be happy with 75-80 degree temps year round.
14. Best thing that will happen in Fall of 2012?
It’s already busy, but I’m looking forward to my first figure competition!
I also can’t wait to hang out with Allie this weekend (possibly again in Nov for NPC Nationals), and hopefully seeing Heather in November. Love my weird-o foodie friends.
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I almost forgot! The Presidential preference answers are…
- Peanut butter and honey sandwich: ROMNEY
- Meatloaf cakes: ROMNEY
- Pizza from (in Chicago): OBAMA
- Organic apple sauce: ROMNEY
- Chili: OBAMA
- Pumpkin pie: OBAMA
***
Allie comes in town tonight!!! Saturday we have leg day and go to posing practice with my trainer. Dine like kings queens at Cakes & Ale. Cooking demo Sunday. Could this weekend rock any harder?!
Tell me one of your fall favorites. Any seasonal recipes to share?
How did you do on the Presidential food quiz?
Microwave Protein Cookie + WIAW
Lifting weights will not make you bulky.
It drives me NUTS when I hear women say they don’t want to lift because they are scared they’ll get bulky or look “manly.” Women don’t have the hormone levels men do, so it’s just not possible to gain like a dude. It takes a TON of work to significantly grow muscle. I should know.
It is especially important for women to have a strength training program.
A few of the benefits include:
- Body Fat Reduction – As you increase lean muscle, so does resting metabolism. This means that you burn more calories all day long. Studies have shown that for each pound of muscle you gain, you burn 35-50 more calories each day. That’s as much as 18,250 calories in a year!
- Decreased Risk of Osteoporosis and Heart Disease – Women are at an especially high risk of suffering from this disease. Weight training can increase spinal bone mineral density, and – combined with adequate calcium – can be one of the best defenses against osteoporosis. Cardio is important in heart health; however, lifting can help to lower “bad” (LDL) cholesterol, increase “good” (HDL) cholesterol, and lower blood pressure.
- Improved Athletic Performance – Research continually proves that strength training improves athletic ability. It enables you to increase endurance, improve technique, and decrease the risk of injury.
- Improved Mood and Fights Depression – A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did! Strength training often helps women feel more confident and capable, both important factors in fighting depression.
- Physical Strength – This may sound obvious, but strength training is important for daily activities – chores, chasing after kids, carrying groceries… basic, daily tasks will be much easier. And how nice is it to be able to open ajar unassisted?
Strength training isn’t the only factor though. I’m trying my best to gain as much as possible before my November competition. Just as important as lifting is diet. Healthy fats, complex carbs, and a lot of protein are key to gaining mass. As much as I’m taking in, I’m still not She-ra…. but I am making gains!
A few people have asked for progress pics. I wish I’d done a better job to tracking and taking pics from the same angles, but here’s the best bicep progress pic I have:
Still a really long way to go, but I think there are some changes!
Speaking of strength training (nice transition, right?), this fall’s What I Ate Wednesday theme: “Fall Into Good Habits.”
Check out my healthy fall fuel below, and then click here to head over to Jenn @ Peas and Crayons to get ideas from others’ fall eats!
Meal 1:
I probably bore you all with my morning cocktail, but this day started out like every other day with a mix of Apple Cider Vinegar, Glutamine and Aminos (I’ve switched since this pic to ON brand and LOVE it) … with some kombucha and water. This week I had a lavender-rosemary homebrew to mix in. Good for the digestion, skin, and overall energy!
30 mins later I noshed on a random concoction:
A Morningstar veggie sausage scrambled with egg whites and topped with cilantro, 1/2 a grapefruit, and a slice of Ezekial bread with sugar-free strawberry jam. Not super creative, but it was the jam on this rainy morning.
Meal 2:
If it’s going to rain, at least my food can be bright!
There’s no shame in microwave baking! Especially when it is an iced Sunbutter cookie.
This cookie is incredibly easy. I was going to bake it, but that seemed too time-consuming. 35 secs in the microwave for this baby! I blended together cottage cheese, stevia, and apple pie spice as the icing and arranged golden kiwi slices on top.
Recipe at the bottom.
Meal 3:
Monday night’s dinner was a healthy version of Crab Eggs Benedict. I remade it for WIAW because it was so delicious. I’d probably be eating it again right now if I wasn’t out of my local farm fresh eggs.
However, I’m a tease. The recipe will be shared tomorrow… sorry, but I felt it deserved its own post. 🙂
Meal 4:
Tilapia again… but I did prepare it differently! I’m working on a project making my own (salt-free) spice blends. This was cooked in a grill pan with my Mexican blend and fresh lime juice. On the side was roasted broccoli slaw and brussels, topped with more of my blend, rice vinegar, and nutritional yeast.
Meal 5:
I’m trying not to Instagram everything before I post it on WIAW… but I couldn’t help myself last night.
This pizza combo knocked my socks off. I toasted a low-carb tortilla as the crust, then slathered it with a sweet potato mashed with lemon juice, cumin, and chili powder. Meanwhile, I sautéed asparagus and chopped fennel in a splash of garlic-infused olive oil. That saute, arugula, and pre-cooked salmon topped my pizza.
I put the whole thing in the oven on broil for a few mins, finish with freshly ground pepper, thick balsamic, and cilantro… and viola!
Total foodgasm. ♫ The neighbors complain about the noises above… ♫
Meal 6:
An old favorite… with a new twist. Remember my Carrot Cake Protein Batter? I made it chocolate.
This Chocolate Carrot Cake Protein Batter was basically the same recipe, but I added 1 T cocoa powder and use almond extract instead of vanilla.
Side note: Did you know that 1 T of cocoa powder has 1g of protein?
Meal 7:
In the interest of honesty… this happened:
I get an extra cheat each day in effort to gain weight… although this may not be what my trainer had in mind…
It was delicious though! Terrapin is a Georgia brewery, and their Pumpkinfest beer is fantastic. It combines two styles – pumpkin beer and Oktoberfest – to create a spiced pumpkin beer that isn’t overly sweet.
Never fear! I got my protein in too:
A maple-casein version of my 150 Calorie Microwave Protein Cake topped with fresh figs.
Nutty Microwave Protein Cookie
- 2 T peanut flour
- 1 T water
- 1 T Sunbutter
- 2 T egg whites
- 1/2 tsp cinnamon
- 1/4 tsp baking powder
- 5-6 drops liquid stevia
Mix ingredients in a small bowl.
Coat small, microwave-safe plate with cooking spray. Spread dough on plate and microwave 30-40 secs.
Serves 1.
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Protein count for the day: 191.3g from fall clean eats!
Do you do any strength training? Why or why not?
What foods have you been loving the most this fall?
Herbed Eggplant and Tempeh Marinara Bake
It’s a seasonal landmark.
I had to bust out the socks. I woke up and it was only 60 degrees. This may sound perfect to many of you, but I love the summer. I’ll miss you, ballet flats.
Don’t get me wrong. There are many thing about fall that I do love: football, boots with the fur, apples… and tomato sauce.
You can tell what season it is by looking at how I’m eating tomatoes. In the spring, I’m eating salsa like a deranged Mexican. In the summer I load up on Heirlooms – no recipe needed, just slice ’em fresh. When cooler weather strikes, I want marinara sauce and red wine.
When Uncle Dude’s posted to twitter asking for people to try out their sauce, I jumped at the opportunity. I am guilty of being a lazy sauce-maker. It’s not hard to make from scratch, but more often than not I use something from a jar and add my own twist to it.
This particular sauce is called “Uncle Dude’s Ridiculous Marinara.” With a name like that I had to try it!
Dude’s sauce is indeed good. I especially love that they left nice chunks of tomato and onion in it. It gave it a feeling of being homemade. My only complaint is that it was a bit salty. If you don’t have a low-sodium diet, you probably won’t notice.
Being homemade with fresh veggie pieces didn’t save it from my modifications. This bake received as herbed twist with fresh rosemary , basil, and thyme. I also topped it with a little nutritional yeast (it would also be good with freshly grated parmesean). Finished with a thick, velvet-y aged balsamic that I scored on my trip to Italy last October.
This rich, herb-laced bake was served with a glass of my current favorite el cheapo wine: Apothic Red. This wine runs about $10 a bottle and has a deep cherry flavor with hints of mocha on the nose. It has a smooth finish with just a hint of spice.
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Herbed Eggplant and Tempeh Marinara Bake
- 1 C marinara sauce
- 1 small eggplant, cut into 1/2 in rounds
- 2 portobello mushrooms, sliced
- 1 zucchini, sliced
- 1/2 small red pepper, diced
- 2 servings (~150g) tempeh, crumbled
- 2 T fresh rosemary, chopped
- 1 T fresh thyme
- 2 T nutritional yeast
- Red pepper flakes, to taste
Pre-heat oven to 400 degrees.
Spread 1/4 C of the marinara sauce along the bottom of a 9×9 baking dish.
Arrange the veggies, tempeh, and herbs in layers in the dish. Top with remaining sauce, red pepper flakes, and nutritional yeast.
Cover with foil and bake for 30 mins. Remove foil and bake 15 mins more, or until veggies are tender and sauce is bubbling.
Make 2 large or 4 side portions.
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Today I need full-body support socks. Leg day with my evil trainer nearly killed me last night. 450 lb leg press?! Really?!
What is your favorite fall meal?
Have you had to bust out the socks yet?
Apple Peanut Butter Socca Pie
When the moon sun hits your eye like a big socca pie…
I’m having a serious love affair with breakfast foods like these PrOATein Pancakes or this Tiramisu Parfait.
With fall fast approaching, each week the apples are more and more delicious. The Galas I bought at the Farmer’s Market this weekend are almost dessert-like. Almost.
All they need is a good pie crust.
Filling and full of protein, this breakfast could masquerade as dessert.
Sweet Gala apples topping a creamy peanut butter “frosting” could make me happy after any meal, but as a guilt-free dessert breakfast it’s even better. 
I really loved the socca as the base. It’s pancake-like texture was perfect with the juicy crunch of the apple. The warm spices in the socca make it even more reminiscent of apple pie.
If you haven’t made socca before, this is the time to try it. It’s not hard – easier than pancakes! I should know – half of my pancakes become pancake scrambles.
Don’t you want to dive into that creamy deliciousness?!
For my dairy-free and vegan friends: This can be easily made a vegan treat. Just replace the Greek yogurt with a non-dairy yogurt. Be sure to adjust for the added moisture (Greek yogurt is thicker than the regular stuff); you will probably not need the tablespoon of almond milk. Alternatively, you could leave out the yogurt completely and simply have a peanut flour frosting!
Note: I always spring for organic apples. Apples are the top offender on the Dirty Dozen list!
Apple Peanut Butter Pie Socca
For the Socca
- 1/4 C chickpea flour
- 1/2 tsp cinnamon
- 1/8 tsp allspice
- 1/8 tsp nutmeg
- 1/4 C water
- 1/2 tsp vanilla extract
- 4-5 drops liquid stevia
- 1/4 tsp butter extract (optional)
For the Topping
- 2 oz Greek yogurt (use soy/almond yogurt, or leave out completely to make dairy-free/vegan)
- 2 T peanut flour
- 1 T unsweetened almond milk
- 1/4 tsp cinnamon
- 2-3 drops liquid stevia
- 1 small apple
For the Socca:
Preheat oven to high broil.
In a small bowl, combine dry ingredients. Add wet ingredients and stir to combine.
Pour batter in a small, well-oiled (I used PAM) oven-proof skillet over med-high heat. Allow to cook until nearly done, 4-5 mins.
Set aside, allowing to cool slightly while mixing the topping.
For the Topping:
In small bowl, combine remaining ingredients (except the apple). Spread across the room-temp socca (still in the skillet).
Thinly slice the apple, and arrange pieces atop the socca.
Place in oven on high broil for 3-4 mins. Watch carefully – it will go from perfect to burnt very quickly (not that I would know…).
Remove from oven and transfer to plate. Sprinkle with cinnamon and enjoy!
Makes 1 serving.
Approximate Nutritionals: 3.7 g fat, 37.1mg sodium, 29.9g carbohydrates, 6.3g fiber, 13.6 g sugar, 19.3g protein
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I need to place an order on iHerb for more peanut flour… any suggestions for new things to try while I’m at it?
FYI: iHerb.com is a great place to find healthy ingredients your grocer may not have (like peanut flour). Use the code USO924 for $5 off your first order!
Have you ever made socca?
What are you most looking forward to bringing back to your menu rotation this fall?
