Cinnamon Apple Toast

I can't quite remember how I came up with this recipe.  I'm pretty sure I was sitting at the office, working on a meal plan for someone, trying to incorporate foods that they enjoy into their plan when apples came into the picture.  Knowing me, that train of thought probably went something like....  (1) I love apples, especially in the fall (2)  I wonder how they would taste sautéed or roasted? (3) Oooo, what is something different that I could do with roasted apples?  (4) I need more breakfast ideas for my clients (5) Hmm, how could I add them to breakfast?? (6) Oh!  I'll top them on my peanut butter toast!  (7)  And THEN, I can save the leftovers and warm them up in my oatmeal the NEXT morning! (8)  Yes.  Done! (9) Oh yeah, meal plan.

Yep - that was probably my thought process, seemingly scattered yet conclusive all at the same time.  And the good thing is that all of these ingredients are staples in my pantry and, therefore, no grocery store trip needed!  Win!  So, the next morning, after the above mentioned brainstorming session, I gave this recipe a try.  Everything was pretty quick except for cooking the apples.  It took a bit of time to get those soft and warmed through and sweetened, but I just used that time to clean up the kitchen!   And when I sat down and took my first bite, it certainly seemed worth the wait.  As I took my last bite I stated wishing that I made 2 slices instead of just one.

With this dish you get the classic apple and peanut butter combo, but with a hint of cinnamon and honey.  It's like putting apple jam on your toast, except So. Much. Better.  You get the opposing textures of the crunchy toast with the soft apples along with the pop of the sweet from the cinnamon that enhances the drizzle of honey.  All senses combine here for a great spin on your standard apple and peanut butter snack and your morning peanut butter toast.  A very compelling reason to get out of bed in the morning and a great way to start the day if you ask me.  And the good thing is that it's really pretty simple!  Plus, if you go ahead and cook a bunch of apples (more than what is needed for the recipe), you can store them in the fridge and heat up the following morning or later that week to top more toast, heat up in you morning oatmeal, or to top waffles or pancakes!

Here you go - a recipe for Cinnamon Apple Nut Butter Toast...

Happy Fueling!

Taylor

 

CINNAMON APPLE NUT BUTTER TOAST

Serves 1; Makes 1 slice

INGREDIENTS:

• 1/2 teaspoon butter (or canola oil for a healthier fat option)

• 1 slice hearty whole grain bread

• 1 apple, diced into small dices (about 2 cups diced) - I recommend a sweeter variety vs. tart (also - you are only going to use about 1/4 cup of the cooked cinnamon apples for 1 slice of toast, but go ahead and cook all in case you want another slice or want to use later in the week!)

• 2 teaspoons cinnamon

• 2 teaspoons lemon juice (1 lemon)

• 1 tablespoon your favorite nut or seed butter (peanut, almond, sunflower, etc.)

• 1 teaspoon local honey

DIRECTIONS:

1. Toast your bread in a toaster, OR ....

2. .... Melt about 1/4 teaspoon of butter in a skillet on medium heat and then toast your bread in the skillet, toasting it about 4 minutes per side. Watch carefully so that it does not burn! Once bread is browned and toasted on both sides, remove from skillet and set on your serving plate.

3. In a small mixing bowl combine the diced apples, cinnamon, lemon juice & 1/2 teaspoon honey and mix together with a wooden spoon or spatula until the apple dices are coated.

4. Using the same skillet, melt the remaining 1/4 teaspoon butter (or canola oil) on medium heat.

5. Add the apple mixture to the skillet and cook, stirring occasionally, until the apples are soft and warm, about 15 - 20 minutes and then cover and cook about 4 - 5 minutes more (the smaller dices you make your apples, the faster they will cook).

6. Top toasted bread with 1 tablespoon nut or seed butter.

7. Drizzle 1/2 teaspoon honey over nut/seed butter (spread with knife if desired).

8. Top toast with about 1/4 cup cooked cinnamon apples.

9. Serve & enjoy!

Sweet and Simple Pumpkin Bread

I discovered this recipe last year while surfing through some online recipes.   I'm so glad I found it. It is quick.  It is easy.  It is a no fuss holiday recipe, which, with all of the cooking and planning and shopping this season, is exactly what I think most of us are looking for.  

I threw this together last night amidst cleaning the kitchen, finishing laundry, responding to emails, and packing for my Thanksgiving trip.  The final product is dense and moist, and you taste all of the pumpkiny goodness along with a subtle hint of sweetness that will keep you going back for another bite.  And since you won't feel like you're eating cake for breakfast, you can feel free to go back for bite two, three, four and so - on.  Plus, with the healthier ingredients like nonfat plain Greek yogurt, canola oil and whole - wheat flour, you're getting an added bang for your bite :)  Just remember all of the extra protein, calcium, fiber and heart healthy fats you are getting with this bread versus the bulk produced coffee pumpkin cake from the store.  Sounds like a win to me!

This recipe is adapted from the blog tastes lovely.  The only change I made was that I used canola oil instead of the coconut oil.  I am not particularly fond of coconut and since science has not confirmed that coconut oil is better for the heart when used in place of canola oil or another oil high in mono and polyunsaturated fats I will continue to use my canola oils to cook and my olive oils for dressings and dips.

NOTE:  I just went to a session at the Food & Nutrition Conference & Expo this year in Boston that specifically touched on this topic and confirmed that while certain oils containing saturated fats, such as MCT oils, can have positive indications in the body (particularly in clinical settings), other oils containing saturated fats, like coconut oil have still been found to have negative effects.  This is due to the difference in their structural composition and the fatty acids that they are comprised of.  Canola, olive, and flaxseed oil it is for this girl!

But back to the recipe...  I will say again that it's not my own - I just made one little alteration.  Credit certainly goes to Tastes Lovely.  However, I found it and had to share!  Do stay tuned though because there are one or two other little tricks I want to try.  If they work out, I'll be reposting the recipe soon!  

So I hope you give this bread a try.  It is a breakfast bread to wake up for and so good your guests will never know it's healthier  - at least my friends & fiancé didn't :)   So give it a taste, serve a second slice, and have a Happy Thanksgiving!

Happy Fueling!

Taylor

Sweet & Simple Pumpkin Bread

Adapted from Tastes Lovely blog

Makes: 1 loaf

INGREDIENTS:

• 1 cup white, unbleached all purpose flour

• 1 cup whole - wheat flour

• 1 tablespoon + 1 teaspoon pumpkin pie spice

• 1 teaspoon baking soda

• 1 teaspoon baking powder

• 1/2 teaspoon salt

• (1) 15 - ounce can pumpkin puree (NOT pumpkin pie filling)

• 1/2 cup white granulated sugar

• 1/4 cup honey

• 1/2 cup plain, non fat Greek yogurt

• 2 large eggs

• 6 tablespoons canola oil

DIRECTIONS:

1. Preheat the oven to 350 degrees Fahrenheit and position the rack in the center rung of oven.

2. Line a 9 x 5 inch loaf pan with parchment paper to make it easier to remove the bread from the pan after cooking.

3. In a large mixing bowl, mix together the flours, pumpkin pie spice, baking soda, baking powder, and salt.

4. In a medium mixing bowl, whisk together the pumpkin puree, sugar, honey, Greek yogurt, eggs, and canola oil.  

5. Pour the pumpkin mixture (wet ingredients) into the flour mixture (dry ingredients) in two or three stages, gently folding the ingredients together in each stage until all are just incorporated.  Do not over-mix.

6. Transfer the mixed batter to the parchment lined loaf pan.

7. Bake for 60 minutes, or until a knife or wooden skewer inserted in the center comes out clean or with only a few crumbs attached.  

8. Cool in the pan for 10 minutes, then lift it out of the pan using the parchment paper and cool on a wire rack for another 10 minutes.

9. Slice and serve or wrap in plastic wrap or aluminum foil to take with you to your next party of family visit.

Up and At 'Em Egg Cups

School, work and fall sports are officially in full swing and so is the desire to continue those fitness and nutrition efforts you began during the spring and summer months.  Between getting up, getting ready for work, getting ready for school, packing the soccer / swim / skating / cross country / gym / (your chosen activity here) bag and getting yourself to the office or the kids to practice, to school, or all of the above, a good breakfast can often get lost in the shuffle.  A quick bowl of cereal is, of course, an easy go-to but sometimes, even with all the varieties out there, that can get old.  Plus, so many cereals are high in sugar and low in protein, fiber and other nutrients, leaving you or your athlete starving two hours later.

As a young figure skater and cross country runner growing up, I remember that, between my 4:30 a.m. alarm clock, my 5:30 a.m. ice time, and my 7:50 a.m. school bell, there was hardly ever enough time for a good breakfast.  Now, years later, between my early morning alarm, getting in some writing, emails, recipe development or program brainstorming, going on my morning run, and quickly putting myself together to get to the office, I still find many mornings to be one crazy whirlwind.  For this reason I set out to create a quick & easy breakfast option that would energize and satisfy me after my morning run as I headed off to work.

My recipe for you this week is my Up & At 'Em Egg Cups.  With their bursting roasted tomatoes, caramelized onions, spinach and sprinkle of feta and Parmesan cheese, you will look forward to breakfast each morning!  Not only are these little cups delicious, but the eggs offer protein, choline, lutein, and a little vitamin D, the roasted tomatoes offer a punch of lycopene (even more than raw tomatoes!) and vitamin C, the spinach tops it off with a little folate, iron (better absorbed by the vitamin C in the tomatoes), and vitamin K, and the onions offer additional vitamin C.   Add a slice of toast, diced fruit, a yogurt or glass of milk, and you have a winning breakfast that, with its mix of protein, complex carbs and antioxidants, will replenish you after a morning workout and refuel you for the busy day ahead.

So here you go... my Up & At 'Em Egg Cups.  Enjoy!

Up & At 'Em Egg Cups

Makes 8 eggs cups;  Serving Size = 2 cups

INGREDIENTS:

• 5 whole eggs

• 1 cup cherry tomatoes

• 4 teaspoons olive oil

• 1/4 teaspoon ground coarse sea salt

• Ground pepper, to taste

• 1 1/2 cup chopped white onion (about 1/2 of a large onion)

• 1 packed cup fresh spinach, torn or chopped

• 1 tablespoon feta cheese

• 4 teaspoons grated Parmesan cheese

DIRECTIONS

1. Preheat the broiler on HIGH and line a medium-sized baking sheet with tin foil.

2. Crack the eggs into a medium mixing bowl, add 1/8 teaspoon of salt, a dash of pepper and beat all ingredients together with a wire whisk. Set aside.

3. In a medium bowl, using a heat-resistant rubber spatula, stir together the tomatoes with 1 teaspoon olive oil and 1/8 teaspoon of salt and then spread onto the foil-lined baking sheet.

4. Place the baking sheet with the tomatoes in the preheated oven and broil for 7 - 10 minutes until tomatoes are bursting and start to char, stirring with the spatula half-way through.

5. While the tomatoes roast, heat 2 teaspoons olive oil in a skillet over medium heat. Add the onions and cook about 10 - 15 minutes until caramelized, stirring occasionally with spatula.

6. Once the tomatoes are done cooking (while onions are still cooking), grease an 8-cup muffin tin and set oven temperature to 350 degrees Fahrenheit.

7. After the onions have cooked for about 10 minutes and are beginning to caramelize, add the roasted tomatoes, spinach and feta to the skillet, stirring to combine all ingredients. Continue to cook about 3 minutes more, removing from the heat when spinach is wilted and feta is well incorporated.

8. Divide the onion - spinach mixture evenly into each muffin cup (about 2 tablespoons of the onion - spinach mixture per muffin cup).

9. Divide the egg mixture evenly among each muffin cup (about 3 - 4 tablespoons of the egg mixture per muffin cup).

10. Using a small spoon or dull dinner knife, stir the ingredients in each egg cup to incorporate the onion-spinach mixture and the egg together well.

11. Top each cup's egg mixture with 1/2 teaspoon grated Parmesan cheese.

12. Bake in the preheated oven for about 15 - 25 minutes until the egg cups puff and begin to brown on top.

13. Let the egg cups cool about 5 minutes after removing from oven. Then run a knife around the edges of each cup to loosen anything sticking to the tin and remove with a small fork or spoon.

14. Eat immediately or allow to cool on a plate, wrap individually in plastic wrap and store in the refrigerator for a quick breakfast - on - the - go or mid-morning snack!

Make It Again!  The best thing to do is find a one-hour weeknight or weekend time slot that you can devote to making a big batch of these.  Then wrap them individually in plastic wrap or foil and store them in the refrigerator or the freezer to quickly heat up and enjoy before running out the door in the morning or bring it along to heat and quickly eat at the office!  (Reheat refrigerated cups about 45 seconds and reheat frozen cups about 1 min, 30 seconds)

NUTRITION INFO (per 2 cups):

Calories 175;  Protein 10g;  Carbohydrate 8g;  Total Fat 12g (sat 3g, mono 5.75g, poly 1.75g);  Sugar 4g;  Added Sugar 0g;  Sodium 310mg;  Cholesterol 210 mg;  Potassium 300 mg;  Calcium 105 mg