Living in Florida, I don’t get to experience a true fall. The only sienna, amber and gold foliage I see are the plastic leaves adorning the pumpkin displays at my local grocery store. Despite this, I’m still all about it. I love the milder temperatures, college football Saturdays, the beginning of more frequent family gatherings and the warm, earthy flavors of fall foods.
This past weekend, I really started getting into the fall spirit and purchased all sorts of seasonal veggies and fruits, from Brussels sprouts and squash to apples and pumpkin. (I admit it— the Fresh Market pumpkin displays got me fired up!) So, on Sunday, I pretended to be a domestic goddess and developed some new healthy fall recipes to debut at upcoming gatherings.
One of my favorite creations from the weekend was 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. Sweet! So move aside, pumpkin donuts and holiday pastries— we’re keeping it fit this fall with Pumpkin Cinnamon Rolls!
Give ‘em a try, and let me know what you think!
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 pie filling)
1 ½ scoops Gaspari Nutrition’s MyoFusion Pro – Cinnamon Roll
2 tbsp coconut flour*
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. sugar free maple syrup (I recommend Vermont by Maple Grove)
2 tsp. almond butter, smooth
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 leftovers in fridge.
Push Toward Your Best
Egg whites, oats, chicken, green beans, asparagus, sweet potato, whey, greens… repeat. If you’re anything like me, you get comfortable in your routine and have a hard time breaking out of it. Every year, I say that I’m going to experiment with different food sources and recipes during my off-season, but I usually end up staying fairly close to my typical plan. While staying consistent is a good thing, our bodies appreciate and respond well to a little healthy variety.
So, let’s take advantage of fresh produce and have some good clean fun with seasonal flavors. Doing so will not only nourish our bodies with a wider range of nutrients, it will also keep our mouths entertained and cravings satisfied so we can stay on track during the upcoming holiday season! Keep pushing— your best is waiting.