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.

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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
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    • 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®.
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† 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.

Sweet Potato Freezer Waffles

Sweet Potato Freezer Waffles

Sweet Potato Freezer Waffles

Breakfast is definitely a place of nightmares for a busy mom of a picky eater. We are solidly in the toddler-zone in my house. That means what was acceptable yesterday is not ok today.  My little picky eater loves waffles but I hate to clean them up. So I created this recipe that I can prep the whole batch at once and then freeze the leftovers.

This recipe includes 2 sweet potatoes, or about 2 cups of sweet potato puree. You can prep your sweet potatoes whatever way you prefer, but I prefer the quickest way possible. That means that I prep them in the microwave. These waffles also have no added sugar and lots of fiber with oat flour and whole wheat flour! This batter is really thick, so I recommend that you spray your waffle iron and only put a thin layer of batter in the waffle iron at a time to make sure they cook all the way through.

Tip: Make your own oat flour by pulsing old fashioned oats in a blender or a food processor.

 

Sweet Potato Freezer Waffles
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Ingredients

  • 2 Sweet Potatoes
  • 3/4 cup milk of choice
  • 1/4 cup oil
  • 1 Tablespoon maple syrup
  • 1 egg
  • 3/4 cup whole wheat flour
  • 1/3 cup oat flour
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1 teaspoon salt

Instructions

  1. Poke sweet potatoes with fork and place in microwave for 5-8 minutes or until tender. Allow to cool and cut in half. Scoop out "meat" of sweet potato and place in a medium bowl. Blend with hand mixer, or mix with a fork until smooth.
  2. Add milk, oil, maple syrup and egg to sweet potatoes and mix well.
  3. In a separate bowl combine flours, baking powder, cinnamon, and salt.
  4. Combine wet ingredients and dry ingredients and cook in waffle iron.
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http://www.kansascitydietitian.com/2017/08/sweet-potato-freezer-waffles/

 

 

Freezer Sweet Potato Waffles
Turmeric Sweet Potato Waffles

Turmeric Sweet Potato Waffles

Turmeric Sweet Potato Waffles
Print Recipe
Capture all the health benefits of turmeric in these tasty waffles. Anti-inflammatory, antioxidant rich, gluten-free and low FODMAP.
Turmeric Sweet Potato Waffles
Print Recipe
Capture all the health benefits of turmeric in these tasty waffles. Anti-inflammatory, antioxidant rich, gluten-free and low FODMAP.
Ingredients
Servings: 4 People
Instructions
  1. Preheat waffle iron.
  2. Place all ingredients except milk into a large bowl. Start by adding 1/4 cup of milk and mixing all ingredients together. Depending on how much water is retained in the potatoes will influence how much milk you will need. Add additional milk up to 3/4 cup. Batter should be thick.
  3. Pour batter into waffle iron, wait to cook. Remove immediately and serve warm. Or allow to cool and put into freezer bags for busy mornings. Cooked frozen waffles can be reheated in a toaster.
Recipe Notes

To make sweet potato puree: You will need 1-2 medium sized sweet potatoes. Wash and peel sweet potatoes. Place prepared potatoes in a medium size pan, cover with water, and place on the stove. Bring pan to a boil and continue to boil until the sweet potatoes are tender when pierced with a fork, about 20 minutes. Cut sweet potato just enough to put into a food process or blender. Add a little bit of reserved water until sweet potatoes are creamy.

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Healthier Pumpkin Spice Latte

Healthier Pumpkin Spice Latte

 

 healthy-pumpkin-spice-latte-4

Healthier Pumpkin Spice Latte

I have been busy in the kitchen cooking up some delicious recipes for my Meal Planning class. So I asked my good friend and colleague, Abby Heidari, to help me out and share one of her favorite fall recipes. Abby is a dear friend and mentor of mine. Everyone that comes into contact with Abby is quickly drawn to her real-life approach to nutrition.  As a busy, working mother of three, she gets it!  I know that you are going to be challenged and love what she has to say as much as I do.  I am happy to introduce to you, Abby! 


coverphoto_facebookHave you ever noticed that comfort foods provide us with all of those feel-good emotions and memories from our childhood? One of my favorite childhood food memories is my grandma’s homemade pumpkin pies. When I mix that warm memory with my adult palate, which loves a good cup of coffee, the first fall craving that I experience is for a pumpkin spice latte.

Unfortunately, pumpkin spice lattes, like many other fall comfort foods, tend to be high-calorie and sugar-laden. While I may enjoy the sentimental feelings that arise from these foods and beverages, I’m not interested in seeing a rise in my waistline. So, what is a girl to do? Enjoy a healthier version of your favorite fall comfort foods! There are a variety of ways to increase the nutritional content in comfort foods. Here are just a few additions or swaps that will allow you to feel comfortable with your comfort food intake:

 

  • Add non-starchy veggies! – The more, the better
  • Swap low-fat milk and cornstarch for heavy cream
  • Use lean proteins
  • Add nuts and seeds
  • Use whole grains
  • Decrease added sugars whenever possible

And most importantly, watch your portion sizes. Indulging in a high-calorie food every once in awhile and in moderation can allow you to satisfy your cravings without breaking the bank.

Processed with Snapseed.

This recipe is quick and simple, so you always have time to indulge.  All you need is a blender and your favorite coffee mug. Thanks for letting me share this memory with you.  What are some of your favorite fall memories? Share them in the comments below. 

Abby's Healthier Homemade Pumpkin Spice Latte
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Ingredients

  • 2/3 cup hot black coffee
  • 2/3 cup steamed milk of choice
  • 2 tbsp canned pumpkin purée
  • 1 tsp pure maple syrup
  • ¼ tsp pie spice

Instructions

  1. To steam the milk: Place in a microwave safe mug for 45 seconds or until hot, or you can warm in a small sauce pan on the stove until warm. Do not allow milk to boil.
  2. Combine all 5 ingredients in a blender. Blend ingredients together for 5-10 seconds. Pour into a 12 oz. coffee mug. Enjoy!
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http://www.kansascitydietitian.com/2016/09/healthier-pumpkin-spice-latte/

If you love this healthier drink check out my Healthier Mocha Latte and Pumpkin Pie Smoothie

Visit Abby’s instagram for the iced variation.

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hot-or-iced-healthy-pumpkin-spice-latte

Mindful Breakfast Cereal

Mindful Breakfast Cereal

Diets make me sad. I had a client send me the below picture of her dinner.

IMG_5547

I see a plate like this and all I can think is, man I will be hungry when I finish this.

My speciality as a dietitian, is in what is called the mindful eating approach. Mindful eating, is a diet-free approach to healthy living. In practicing mindful eating we are retraining our brains how to eat. If our brain senses deprivation like what is typically involved in a diet,  then it won’t be happy and eventually we will go back to our old ways. One way to overcome this is through pumping up the volume of your foods without pumping up the calories.

When our brain sees a full plate it sends signals to our stomach that it is enough food, regardless of the calories.  Two things that add volume, without a lot of calories, are water and vegetables. I know what you are thinking, BORING! Not if you start your day with my Mindful Oatmeal. This oatmeal includes a full serving of veggies, and allows you to fill your bowl to the brim so your eyes can feast too!

 

Mindful Breakfast Cereal
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Ingredients

  • 1/4 cup oats
  • 1 tablespoon chia seeds
  • 1 cup water
  • 1 scoop vanilla protein powder of choice
  • 1 teaspoon cinnamon
  • 1/2 teapoon vanilla
  • 1/2 cup shredded carrots
  • 1/4 cup unsweetened shredded coconut
  • 1 Tablespoon slivered almonds or nuts of choice
  • 1 tablespoon maple syrup

Instructions

  1. Put oats, chia seeds and water in a microwave-safe bowl and cook in microwave for 2 minutes.
  2. Carefully remove bowl and stir in protein powder, cinnamon and vanilla.
  3. Top with coconut, nuts and maple syrup.
  4. Serve mindfully.
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http://www.kansascitydietitian.com/2016/07/mindful-breakfast-cereal/