Sunday, July 31, 2011

Vegan Whole Wheat Cinnamon Rolls

I have a hard trouble following a recipe (as my husband knows). I love to be creative with food! AND what a better challenge for a dietitian, but to try to make it more nutritious and TASTE great! I have tried and tried to make vegan cinnamon rolls healthier and actually rise, but have never been able to master them, until now! I am sure my vegan friends will enjoy these! 

Vegan Whole wheat Cinnamon Rolls

·         ¾ cup non-dairy milk-I used original flavored almond milk
·         1 packet active yeast
·         Mix together 1 1/2 cups whole wheat pastry flour and 1 cup white flour
·         1 tbsp baking powder
·         ¼ cup raw sugar
·         2 tsp cinnamon
·         ¼ tsp salt
·         1 mashed banana (or about 6-7 tbsp)/may also use 6-7 tbsp apple sauce
·         2 tbsp molasses
·         2 tbsp agave nectar
·         2 tbsp raisins (Or other dried fruit, such as cranberries or  dried apples)
·         ¼ cup walnuts (Or other nuts, such as almonds, pecans, etc)
·         1/2 cup confectioners sugar
·         3 tsp lemon juice (optional)
·         1 tsp non-dairy milk-again used almond milk

Preheat oven to 350F. Grease a circular cake pan or baking sheet and set aside. Gently warm 3/4 cup non-dairy milk to about 110 degrees. Sprinkle yeast over warmed non-dairy milk and let it dissolve, about 5 minutes. Combine 2 cups of flour, 1/4 cup sugar, baking powder, 1 tsp cinnamon and 1/4 salt in a large bowl. Add 5 tbsp banana or applesauce and yeast mixture, stirring spatula to combine. Add in another 1/2 cup flour, stirring to combine. Sprinkle remaining flour on a flat surface and knead dough, kneading in most of the flour. Knead about 15-20 times. Using a floured rolling pin, roll dough out into large, thin rectangle and set aside. Prepare filling by combining 2 tbsp molasses, 2 Tbsp Agave nectar with 1 tbsp banana or unsweetened applesauce, 1 tsp cinnamon, chopped walnuts (almonds or pecans), and raisins. Spoon filling in the center of the dough and spread it around, leaving 1" edge clear. Gently but tightly roll the dough up. Use a pizza cutter, sharp knife or string to cut off 6 rolls. Place rolls in a warm dry place/cover with clean towel and let sit for one hour to rise. After one hour, place into prepared cake pan and bake 20 to 25 minutes, until golden and cooked through. Meanwhile, prepare icing by mixing 1/2 cup confectioners sugar, 3 tsp lemon (optional), and 1 tsp non-dairy milk, whipping until it becomes a thick glaze with no sugar chunks. Spread glaze over hot buns! YUM!

Wednesday, July 13, 2011

Healthier Menu Options for Children!

As a young child, my parents never let me order from the "kids" menu and I very seldom could choose chicken nuggets and french fries as my main course. I usually had to split items with my parents or siblings, and it always had to have a vegetable! I can remember one instance, where my younger sister wanted to order the adult size hamburger and french fries. My dad stated, "if you can eat it all, you can have it". It was hard to watch my 50 lb sister try to eat a whole hamburger from the adult menu! She could not finish and I am glad! Today we often find that the kids portion sizes are the same sizes as the adult portions, and they exceed well over 1000 calories a meal! An active 6 year old child needs 1200 calories at sedentary activity level, 1400 calories for moderate activity, and 1600 calories for an active child!

Healthier Children's Menu Requirements: 

The healthier menu options will have a heart next to the item, contain less than 600 calories, contain a side that is less than 200 calories, offer increased amounts of fruits and vegetables, lean proteins, whole grains, and low-fat dairy, and contain less fats, sodium, and sugar! Great day for kids health! 

Chain restaurants committed: 

Au Bon Pain
Bonefish Grill
Burger King
Carraba's Itatlian Grill
Corner Bakery Cafe
Crackr Barrel
El Pollo Loco
Joe's Crab Shack
Outback Steakhouse
Silver Diner

T-Bones Great American Eatery

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Thursday, July 7, 2011

Healthyeater Kale and White Bean soup

2 cups chopped fresh kale
2 Tsp olive oil
½ cup diced celery
1 small diced yellow or white onion
1 clove garlic diced fine
1 cup diced carrots
2 cups fresh chopped tomatoes OR 1 -14 oz can low sodium diced tomatoes
4 cups vegetable broth OR homemade vegetable broth (see recipe below)
½ Tsp salt
½ Tsp pepper
2 Bay Leaves
1 can Navy beans or any white bean drained OR 1/2 cup dried beans (If you use dried beans, soak them in water over night prior to cooking)
1 Tsp chopped fresh or dried basil (I used fresh-very easy to grow)

Add 2 Tsp olive oil to medium-high heat stock pot.  Add celery and onions and sauté until opague.
Add in diced garlic and carrots. Saute for 1-2 mintues. Add 2 cups tomatoes and sauté for another 2-3 mintues. Pour in vegetable stock, navy beans, 2 bay leaves, chopped basil, salt, pepper, and Kale. Mix together. Simmer on low heat for 1-2 hours. Remove bay leaves and enjoy a healthy, low sodium, bowl of soup that is jammed packed with nutrients!

Homemade vegetable broth: 

Save ALL vegetable scraps from the week in an airtight container in the fridge. At the end of the week fill a 4 qrt stock pot with 3-4 cups water and the vegetable scraps, 1 tsp salt and 1 tsp pepper. You can also use a low sodium vegetable bouilion cube for added flavor. I use Rapunzel Vegetable Bouillon cubes. Remove vegetable scraps using a strainer over a heat resistant bowl to catch the broth. 

I am not sure you can get more nutrients from a soup and you will feel great that you did not waste any of the nutrients from those leftover vegetable scraps! Enjoy!