Protein Donuts with Chocolate Lavender Ganache

Protein Donuts with Chocolate Lavender Ganache

If you read my last post, you know that my life lately has been all about Magnolia, with my trip to Waco, the silo’s half marathon, and getting the Joanna Gaines’ cookbook for my birthday.  I decided to follow up that post with one along the same theme.  During my Waco trip we visited the Magnolia Table restaurant, and tried Joanna’s Lemon Lavender Donuts. Let’s just say I wasn’t disappointed.  I already knew that I loved lavender for it’s therapeutic aroma, but didn’t have a lot of experience with it’s culinary uses.

Lavender seems to be just the thing to, with one simple ingredient, elevate a food from something you’d get at a gas station to a culinary delight. Or to put it another way it takes your 99 cent donut experience to 5 dollars a pop. I couldn’t imagine a better way to celebrate National Donut Day then with a lavender infused donut delicacy. Unlike it’s “typical” donut counterpart this recipe is gluten-free, dairy-free,  low in sugar, and high in protein. With almost 10 grams of protein per donut, you are sure to find it satisfying, and as you can see, picky-eater approved.

A few notes about baking with lavender

Lavender (at least in Kansas) is typically found in specialty foods stores like Whole Food’s in the dried spices and herbs section. You may also find fresh lavender at a farmers market, that you can dry and then use. Make sure to buy culinary lavender. Culinary lavender is a particular species of lavender that has the sweetest and most fragrant aroma making it great for use as a cooking herb. Lavender, used as a herb, is similar to rosemary, in fact it is often paired in seasoning blends with rosemary. I LOVE the flavor of rosemary but unless it is brushed on top of bread or chicken, I want to taste it, not see it. Lavender has a leaf structure similar to rosemary, that is best ground down either with a food processor or mortar and pedestal. A little of it goes a long way, and helps to bring out the rich flavors of the ganache and the subtle sweetness of the donut. If you don’t have a donut pan you can easily make this yummy recipe into cupcakes, you will just want to watch the baking time depending on the size of cupcake tin that you use.

Protein Donut

Protein Donuts with Chocolate Lavender Ganache
Print Recipe
1-step rich and decadent chocolate lavender ganache perfectly complementing these slightly sweet protein donuts.
Servings
8 Donuts
Cook Time
15-20 minutes
Servings
8 Donuts
Cook Time
15-20 minutes
Protein Donuts with Chocolate Lavender Ganache
Print Recipe
1-step rich and decadent chocolate lavender ganache perfectly complementing these slightly sweet protein donuts.
Servings
8 Donuts
Cook Time
15-20 minutes
Servings
8 Donuts
Cook Time
15-20 minutes
Ingredients
Protein Donut
Chocolate Lavender Ganache
Servings: Donuts
Instructions
  1. Preheat oven to 350 degrees. Add eggs to a large bowl and beat well with a stand mixer or hand mixer.
  2. Add in coconut butter, coconut oil, vanilla and maple syrup and beat together.
  3. In a separate bowl whisk together both flours, salt, baking soda, and cinnamon.
  4. Slowly add flour mixture into wet ingredients and mix just until combined.
  5. Spray donut pan with non-stick spray. For best results, spoon batter into pan, or place batter in a large ziplock bag and snip off a corner to pipe batter into the donut pan.
  6. Place pan in oven and bake for 15-18 minutes, or until a toothpick inserted comes out clean. Remove from oven and allow to cool for a few minutes before removing from pan.
  7. Meanwhile, in a small pan add ingredients for ganache. Wish together over low heat until melted. Top donuts immediately. Note: If ganache is too thick, it has been cooked at too high of heat.
  8. Top with optional ingredients such as sprinkles, or coconut flakes.
Recipe Notes

Coconut Butter: Coconut butter is more similar to peanut butter than real butter. You can purchase coconut butter pre-made, or you can easily make it, but adding unsweetened coconut flakes to a food processor. Process the flakes until a butter-like texture begins to form. You may need to scrape down the sides as this texture change takes place, this will take approximately 3 minutes.

Lavender: Dried lavender needs to be ground down to a powder before incorporating into ganache, this can be done with a coffee grinder or other small processor.

Share this Recipe

Peanut Butter Dark Chocolate Skillet Brownies

Peanut Butter Dark Chocolate Skillet Brownies

February is Heart Month and I don’t think I could call myself a nutrition blogger without at least one blog post dedicated to celebrating our heart. What brings a heart more happiness than CHOCOLATE? I’m excited to introduce a pair of guest bloggers for this post, Carolyn & Sarah Schmidt are sisters and nutrition students. Don’t let the term student fool you, they know their way around the kitchen and are passionate about finding alternate paths to health with food. They shared with me this chocolaty deliciousness and I knew I had to find a way to share it before Heart Month was up.

Carolyn & Sarah: We love our desserts! Honestly, we feel like every meal is another opportunity for a little sweet treat… preferably something chocolate. When we think of chocolate we reach for the good stuff, dark chocolate, (at least 70% cacao or higher). That 70% means that it is high in antioxidants and vitamins and minerals  like iron, magnesium, and manganese. All which promote heart health. This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with all-natural vitamins, minerals, and antioxidants. You can’t get a better deal than that!  So… we’ve created a delicious dessert that we absolutely love!

Scanning through the list of ingredients you may see one that you aren’t as familiar with: collagen peptides.  Collagen has been getting a lot of attention lately… but what exactly is collagen and how does it benefit you other than add protein to your dessert or smoothie? Collagen is the most widely used and abundant protein found in our bodies! It is basically everywhere: bones, GI tract lining, skin, tendons, hair, nails, blood vessels… the list goes on and on. Our body naturally makes collagen, but as we get older, this process  begins to decline. Although research is still pending it is thought that dietary collagen may help aid in healing, particularly joint associated conditions such as arthritis and joint pain.  If you chose to skip the collagen peptides in this recipe you can sub out another favorite protein powder for a similar result.

 

Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Ingredients
Servings:
Instructions
  1. Preheat oven to 275 degrees and prepare a cast iron skillet with a little oil or non-stick spray.
  2. Mash avocado and ripe bananas in a bowl.
  3. Add in nut butter and mix well.
  4. Whisk dry ingredients together in a separate bowl.
  5. Slowly mix in dry ingredients into we ingredients until well combined.
  6. Pour batter into pan and spread.
  7. Bake for 25-35 minutes or until the middle is done.
Share this Recipe

Peanut Butter Banana Skillet Brownies

Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Peanut Butter Banana Skillet Brownies
Print Recipe
This dessert not only tastes sweet, rich, and ooey-gooey, but the ingredients in it are providing your body with vitamins, minerals, and antioxidants. You can’t get a better deal than that!
Ingredients
Servings:
Instructions
  1. Preheat oven to 275 degrees and prepare a cast iron skillet with a little oil or non-stick spray.
  2. Mash avocado and ripe bananas in a bowl.
  3. Add in nut butter and mix well.
  4. Whisk dry ingredients together in a separate bowl.
  5. Slowly mix in dry ingredients into we ingredients until well combined.
  6. Pour batter into pan and spread.
  7. Bake for 25-35 minutes or until the middle is done.
Share this Recipe
Pumpkin Touchdown Chili

Pumpkin Touchdown Chili

Every time I make this recipe I get a little blast from the past, to the first time I went on live TV.  It was one of our first cold days of the season so it felt like it was about 20 degrees outside.  We got the brilliant idea to feature our cooking demo outside, and I of course had to look the part so no coats were allowed. They also positioned us behind our “Wellness Bus” so there is a not-so-subtle purring of the engine in the background that I felt I had to scream over. It was pretty memorable. Don’t worry it’s archived to be able to look back on forever.

I decided to dust off this recipe recently when we were without a kitchen for a few weeks. I was so sick of take out and convenience food and this vegetarian chili was the perfect solution. The only downside was that I had to wash my slow cooker in my bathroom sink… it was rough, but so worth it. The pumpkin and cinnamon combination adds richness that you never knew you were missing in chili.  If you are tempted to skip out on the apple cider vinegar, then don’t blame me, because it rounds out the chili for flavor perfection.

If you are a meat lover I can pretty much guarantee you won’t miss it in this dish, but you can of course add any favorite meat or even double the recipe to make room for extra friends. Prepare a batch of Pumpkin Touchdown Chili for the BIG GAME. It will bring you comfort no matter what the outcome of the game.

Pumpkin Touchdown Chili
Print Recipe
Pumpkin adds richness to this comforting meal.
Pumpkin Touchdown Chili
Print Recipe
Pumpkin adds richness to this comforting meal.
Ingredients
Servings:
Instructions
  1. In a large saucepan over medium-high heat, add olive oil. Add onion and sauté for 2-3 minutes, until it becomes translucent. Add garlic and continue to cook for another 2 minutes.
  2. Add black beans, tomatoes, pumpkin, cinnamon, mexicorn, chipotle pepper, 2 tablespoons reserved Adobo sauce. Stir together until well combined. Add the vegetable broth.
  3. Bring chili to a boil, then reduce to a simmer and cover. Let simmer for 60-90 minutes, stirring occasionally. Add apple cider vinegar. Season with salt to tastes. Serve hot.
Share this Recipe

How to get your family to eat vegetables at breakfast

How to get your family to eat vegetables at breakfast

Disclosure: This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone.  #CollectiveBias #NatureMadeHeartHealth

If you are the parent of a picky eater (or just a toddler in general), it may feel like you are always having to say no.

“No, we aren’t having cookies for breakfast, no, we aren’t only eating cottage cheese today;” my personal favorite, “no, you may not have your 57th (or whatever number were are on)  applesauce go-go-squeeze of the day.”

All of these are real conversations I’ve had with my picky eater. I’ve found that it is much easier to not focus on the things she can’t or shouldn’t have, but on what she can have. (I still haven’t crossed the line of a cookie for breakfast, but really is a Pop Tart much better than a cookie?)

Breakfast always seems to be the struggle for us, my daughter is an early riser and she usually wakes up with 3 words coming out of her mouth, “Mommy I’m Hungry.” So I decided to share today tips for how you can increase your family’s fruit and vegetable intake at breakfast.

 

  1. ADD A VEGGIE TO YOUR EGGS

This may seem like the most obvious one but remember how I talked about my little one being an early riser? Well, I don’t have time to make eggs usually before she wakes up. My favorite hack for this is to make eggs in a muffin tin with a chopped up veggie and cook them. Then I can refrigerate them and they only need to be microwaved for a few seconds to be warmed and she can  have a nutritious breakfast. Here is my recipe for muffin tin eggs:

Muffin Tin Eggs

https://www.instagram.com/p/BB2ehA1CN0G/?taken-by=thekcdietitian

Here are a few other ways to add vegetables to your eggs:

5 minute egg bake  (Muscle and Manna, Josten Fish, RD)

Thanksgiving Breakfast Frittata  (The Foodie Dietitian, Kara Lydon, RD)

Veggie Quiche Patties  (Liz’s Healthy Table, Liz Weiss, RD)

Skipping the eggs? Try this Tofu Scramble  (Chef Catherine Brown, Organic Grower, Culinary Nutritionist)

2. DRINK YOUR VEGGIES

When I’m talking about drinking your veggies, I’m not just talking about making a smoothie. If you have a child that likes to drink juice but not the thick texture of a smoothie, try this quick hack:  blend carrots into already prepared orange juice. It’s not really a smoothie but, if you have juice drinkers it can be a great way to get in a vegetable. Smoothies can be a great way to get all sorts of veggies in. Whatever smoothie you choose try putting it in a dark colored glass with a lid. It’s a simple thing, but if you are trying to squeeze in a green or dark colored veggie they are more likely to try it and decide they like it before their eyes fool them.

More great veggie-filled  smoothie recipes to try:

Wicked Witch Green Smoothie 

Apple Cider Green Smoothie (Josten Fish, Muscle and Manna)

3. ADD THEM TO QUICK BREADS AND PANCAKES

Pancakes and other quick breads that are a common staple on our breakfast table are another great way to sneak in a veggie. This goes beyond the traditional pumpkin bread. Our favorite is to put sweet potatoes in our waffles. I make a batch of them, and  freeze them,  then I can just pop them in the toaster on the morning I want to eat them. My daughter actually loves to have them anytime of day and I know she is getting a great orange veggie.

4. MIX THEM INTO HOT CEREALS

I saved the best for last. Oatmeal and other hot cereals are a great place to add in veggies, either pureed or my personal favorite is shredded carrots. Since picky eaters often dislike textures, I usually add a pureed veggie to the base of the cereal and then add shredded, so if they pick around the shredded they don’t know that they are still getting some goodness. You can also sub out half of the oats in oatmeal with riced cauliflower and prepare it with the oats like normal, no one will even know that half of the oats are actually veggies. Here is a recipe for adding carrots to your oatmeal:

Carrot Cake Breakfast Oatmeal 

After reading this you may be thinking, why do I need to get more fruits and veggies in at breakfast? I already get enough during the day. I recommend aiming for at least 4 fruits and veggies per day. I think that most people can do that consistently. But getting 4 in the timeframe from lunch to bedtime can be a bit of a challenge. Adding one (or even two) to breakfast can help start your day off right.  Fruits and veggies are not only part of helping normal development in kids but they are part of an anti-inflammatory diet. Another part of a healthy diet is Omega-3. I have clients tell me that they don’t want to take Omega-3 because they don’t like the way that they burp them up, sometimes I recommend taking them at bed time so if it happens they are less likely to taste it in their sleep. If you are a parent sometimes by bedtime you are too tired to even remember to brush your teeth. Start your day off right with a burp-free solution. Nature Made has fixed that problem with their Burp-less Fish oil.

  • Nature Made® Fish Oil 1200mg Burp-Less
    • Sold at Walmart as a single item or Twin Pack (one for home/work, yourself/significant other, or merely “great value”)
    • Every 2 softgels provide 720 mg of heart health Omega-3s (600 mg EPA/DHA). †
    • Nature Made’s Burp-Less formula Fish Oil is specially coated to help prevent a fishy odor and aftertaste.
    • Nature Made® supports leading heart health experts who recommend eating 250 – 500 mg of EPA/DHA per day to help support a healthy heart. “Recommend” amount equates to a calculation based on approximately 1,750 – 3,500 mg of omega-3 fatty acids EPA/DHA found in 2 servings of fatty fish per week.
    • Make Nature Made your daily partner. Start another good day with Nature Made®.
    • Trust your heart health with Nature Made® Fish Oil 1200 mg One Per Day formulation.
    • Nature Made® is the #1 Pharmacist Recommended Omega-3/Fish Oil Brand. Based on US News & World Report – Pharmacy Times Survey of pharmacists recommending this category.
    • Purified to remove mercury. State-of-the-art purification processes remove PCBs, dioxins and furans, and mercury to ensure purity levels below 0.09 ppm, 2 ppt WHO TEQs, and 0.1 ppm respectively.
    • Nature Made® fish oil supply only comes from wild caught ocean fish, not farm raised fish.
    • No Color Added, No Artificial Flavors, No Yeast or Starch, Gluten Free.

 

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

{Healthy} Brownie Recluse Spiders

{Healthy} Brownie Recluse Spiders

I’ll be honest, as a mom of a picky eater, there are lots of times I just want to throw in the towel and feed my child M&Ms and cupcakes all day. I trick myself into thinking she’d be happier, and I would be too. Recently I was listening to a  webinar about picky eating by a couple of other dietitians. I walked away from that webinar with a renewed sense of direction for helping my picky eater. They said the goal should be to get your child to eat an orange and green fruit or vegetable most days. This goal provides adequate nutrition for growing bodies, even if your picky eater’s palate is limited. After a couple of failed attempts, we resorted to a few favorites, like my sweet potato waffles and then I went back to my original thought, that maybe feeding my child M&M’s and cupcakes didn’t have to be a bad idea.

When I first pulled these out of the oven my little picky eater didn’t want anything to do with them. So, I asked her if she wanted a cupcake, and in true picky eater fashion, she told me, “no, she didn’t like them”. UGH! They are chocolate, I thought, WHOSE child are you?!?

Putting my best Halloween-loving mom brain on, I decided to make my little “cupcake” (they really are more of a brownie, but my daughter doesn’t know what a brownie is yet) into spiders. I grabbed her favorite candy, M&Ms of course, and another favorite snack, pretzels, and made these fun, Brownie Recluse Spiders. Adding a little spider frenzy was all that it took to make my little picky eater into a believer.

Note: While I love the curled legs of the pretzels I have to admit they did take a few extra minutes to make, so if you are trying to make these quickly, grab pretzel sticks instead.  I have also made this recipe with bananas instead of pumpkin. You can sub it out one-for-one but as you’d probably expect they are a little bit sweeter, not a bad thing for most people. I would also recommend using dark cocoa powder if you are using banana to minimize the strong taste of banana.

 

If you are struggling with a picky eater like me, did you know that children are less likely to develop unhealthy and selective eating habits when they have regular family meals? For picky eaters and busy families often that is easier said than done. If you want to spend less time planning meals and more time with your family enjoying them, then join my 30 day Family Meal Planning Course. In this all online class you will get 20 recipes, (5 each week) and tips to maximize your family time and manage those picky eating habits too. Sign up today, class starts November 5th. The class runs over 5 weeks to allow for a Thanksgiving break. 

 

Check out the full video on how to make these fun treats. 

{Healthy} Brownie Recluse Spiders
Print Recipe
{Healthy} Brownie Recluse Spiders
Print Recipe
Ingredients
Servings:
Instructions
  1. Preheat oven to 350 degrees and prepare mini muffin tins with non-stick spray.
  2. Add peanut butter to a sauce pan and melt over medium heat.
  3. Add ingredients to a large bowl and mix until combined.
  4. Spoon batter into muffin tins. (Unlike, typical muffins and cakes the batter will not smooth out as it bakes, so try to smooth the tops before baking). Bake for 20 minutes or until baked through.
  5. Allow brownies to cool and add 8 pretzel "legs" and 2 chocolate candy eyes to each brownie.
Share this Recipe