Photo Credit: Lucy Schaeffer
CINNAYUMS SERVINGS 8
“BUNS” - ½ cup whole- wheat flour
- ½ cup all-purpose flour - ¾ tsp baking soda - ¼ tsp kosher salt - 1 tbsp ground cinnamon
- 3 egg whites - ¾ cup canned pumpkin puree - ¾ cup lowfat plain yogurt
- 2 tbsp packed brown sugar - 2 tsp vanilla extract
STEP 1 To make the buns: Whisk together the flours, baking soda, salt, and cinnamon in a large bowl. STEP 2 In a second large mixing bowl, whip the egg whites. Add the pumpkin, yogurt, brown sugar, and vanilla, and whisk until combined. STEP 3 Pour the wet ingredients over the dry ingredients and stir gently until just combined and smooth (no dry streaks should remain), taking care not to overmix. If time allows, let the batter rest for 10 minutes. If the batter feels too thick, mix in a splash of milk. STEP 4 Liberally coat a large skillet with nonstick oil spray and warm over medium heat. When the pan is hot, ladle about 1 tbsp of batter onto the skillet to form a mini pancake, making a total of about 24 mini pancakes. The batter is thick, so it’s okay if the tops are puffy. Cook until the bottom of each mini pancake is golden brown, about 2 min. Flip the pancakes and push down with the back of a spatula to flatten them out like traditional small flapjacks. Cook until the other side is golden brown, another 1-2 min. Mist the skillet with oil spray periodically to prevent sticking. STEP 5 To make the icing: In a small bowl blend the cream cheese and maple syrup until smooth. STEP 6 To serve, stack three pancakes with 1 tsp icing in between each pancake. Top with 2 tsp of icing and garnish with 1 tsp pecans and a sprinkling of cinnamon, if desired.
PER SERVING: 150 CALORIES, 3G FAT (1.5G UNSATURATED FAT, 1.5G SATURATED FAT), 8MG CHOLESTEROL, 270MG SODIUM, 27G CARBOHYDRATE, 2G FIBER, 12.5G SUGAR (3G NATURAL, 9.5G ADDED), 6G PROTEIN
ICING - 4 oz (6 tbsp) reduced-fat cream cheese at room temperature - ¼ cup maple syrup - ¼ cup pecans, toasted and roughly chopped (optional)
- Cinnamon (optional)
PUMPKIN PIE MAPLE OATMEAL BAKE
SERVINGS 12
APPLE & SAGE BREAKFAST SAUSAGE
MAKES 28 SAUSAGES
- 1 lb (90-93% lean) ground turkey or chicken - 1 medium granny smith apple, peeled, cored and grated - 2 tsp ground sage - ½ tsp fennel seeds, roughly chopped
- ½ tsp red pepper flakes, or more to taste
- ½ tsp garlic powder - ½ tsp smoked paprika
- ½ tsp onion powder - 1¼ tsp kosher salt - 1 tbsp maple syrup
STEP 1 In a large bowl, combine all the ingredients. Be sure to evenly distribute the seasonings and create a smooth consistency. One at a time, create small (golf ball–size) balls using the palms of your hands, then flatten each into 1
/8 -to
¼-inch-thick patties, or form them into 2-inch-long sausage links. You will have about 28. STEP 2 Mist a large skillet with nonstick oil spray and warm over medium heat. Add the first batch of patties and cook for about 2 minutes per side, searing the outsides so they become nicely browned and have a slight caramelized appearance. As they cook, do not press down on the tops with a spatula or they’ll become too dry. If making sausage links, move them around on the hot pan to brown all sides as they cook and extend the cooking time by an extra minute or so. Repeat, misting the pan with oil spray between batches, until all the sausage is cooked.
PER SERVING (4 SAUSAGES): 90 CALORIES, 1.5G FAT (1.5G UNSATURATED FAT, 0G SATURATED FAT), 50MG CHOLESTEROL, 420MG SODIUM, 5G CARBOHYDRATE, 1G FIBER, 3G SUGAR (1G NATURAL, 2G ADDED), 14G PROTEIN
- 4 large eggs - 3 large egg whites - 1½ cups almond milk - 2 tsp vanilla extract - 1 tsp maple extract or maple flavor - 1 cup canned pumpkin puree - 2 tsp pumpkin pie spice, plus more for topping - ¼ cup maple syrup - 3 cups uncooked old-fashioned oats - 1 tsp baking powder
- ½ cup toasted wheat germ
- 2 tbsp ground flaxseeds
- 1 apple of choice, skin on, finely diced (about 1½ cups)
- ½ cup pecans or walnuts, roughly chopped and toasted
Optional Toppers: toasted pecans or walnuts, applesauce, maple syrup or honey
STEP 1 Preheat the oven to 350˚F. Mist a 9 by 13-inch baking dish with nonstick oil spray and set aside. STEP 2 In a large bowl, whisk together the eggs, egg whites, milk, vanilla, maple extract or flavor, pumpkin puree, pumpkin pie spice, and maple syrup. Add the oats, baking powder, wheat germ, flaxseeds, apple, and pecans or walnuts and mix until combined. STEP 3 Transfer the batter to the prepared baking dish and even it out using a spatula. Sprinkle some pumpkin pie spice and additional nuts, if using, over the top. STEP 3 Bake for 35 to 40 min., until golden brown, slightly puffed, and there is no liquid remaining in the middle. Serve immediately with toppings of choice.
PER SERVING: 190 CALORIES, 7G FAT (6G UNSATURATED FAT, 1G SATURATED FAT), 45MG CHOLESTEROL, 60MG SODIUM, 26G CARBOHYDRATE, 3G FIBER, 7G SUGAR (3G NATURAL, 4G ADDED), 7G PROTEIN
SAVORYONLINE.COM OCTOBER 2020
27
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117
