Tag Archives: #breakfastrecipes

Maple Walnut Pumpkin Donuts

I love coffee-shop donuts as much as the next guy, and maybe more. I don’t eat them often because while they taste good going down, donuts usually bother my stomach afterwards. When I crave a hunk of sugary fried dough, I turn to my Maple Walnut Pumpkin Donuts instead.  These baked treats offer way more – and far less – than typical coffee shop choices.

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Maple Walnut Pumpkin Donuts are baked, not fried, for less fat and fewer calories.

Donuts, including all the variations on pumpkin and maple that are populating coffee shops right now, offer little in the way of nutrition. Most store-bought donuts are fried, which jacks up the calorie and fat content.

Here’s how a Maple Walnut Pumpkin Donut stacks up to a glazed pumpkin donut from a national coffee shop chain. It has:

• 212 calories vs. 360 calories

• 1/3 the total fat, and only 1 gram saturated fat (vs. 10 grams of saturated fat found in the coffee shop donut)

• 3 times the dietary fiber, thanks to whole wheat flour and pumpkin puree

• 64% of the Daily Value (DV) for vitamin A, primarily from pumpkin. The commercial donut has just 2% of the DV for vitamin A, which tells me there is very little pumpkin puree in their recipe.

• Nearly 900 milligrams of potassium, about 20% of the DV, again, mostly from the pumpkin.

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Maple Walnut Pumpkin Donuts use whole wheat flour.

Maple Walnut Pumpkin Donuts*
Makes 12

1 1/2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
2 large eggs
1 cup plain pumpkin puree (I used canned.)
1/2 cup + 2 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
3/4 cup plain fat-free Greek yogurt
2 tablespoons canola oil
1 cup powdered sugar
2 tablespoons milk
1/2 cup finely chopped walnuts

Preheat oven to 350˚F. Coat two standard donut pans with cooking spray.

In a large bowl, combine the flour, baking soda, salt, cinnamon, nutmeg, and ginger.

In a medium bowl, whisk the eggs, and add the pumpkin, 1/2 cup maple syrup, vanilla, yogurt, and oil. Mix until well combined.

Add the pumpkin mixture to the dry ingredients and stir until combined. Don’t overmix.

Spoon the batter into the donut pans, filling to about 1/4″ shy of the rim, and making sure the center post is clear.

Bake for 12 to 14 minutes. Remove donuts from oven and allow to cool, in the pan, for 5 minutes on a wire rack. Remove from pan.

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Make the glaze. Sift powdered sugar into a small bowl. Add the 2 tablespoons of maple syrup and the milk, and stir until smooth. Frost each donut and top with walnuts.

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Per donut: 212 calories; 7 grams fat (1 gram saturated fat); 36 milligrams cholesterol; 220 milligrams sodium; 35 grams carbohydrate; 3 grams fiber; 5 grams protein

*For less added sugar, omit the glaze, and add the walnuts to the batter. If desired, coat warm donuts in maple sugar or a sugar-cinnamon mixture.

Want more pumpkin? Try this Pumpkin Spice Smoothie!

 

No Added Sugar Fruit and Nut Bread

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No Added Sugar Fruit and Nut Bread 

Baking without sugar and gluten

I love to bake, but the last thing I need is more sugar in my life. Sugary foods are my downfall, especially muffins, quick breads, and other baked goods that are often as sweet as cake! This no-added sugar fruit and nut bread satisfies my sweet tooth. What’s more, it’s perfect for nutritious meals and snacks, especially if you’re following a no added sugar diet.

Baking with ripe bananas is a great way to cut down on added sugar without sacrificing great taste. I use raisins to provide even more natural sweetness so there’s no need for sugar, honey, or other sweeteners. And, almonds and walnuts supply protein, heart-healthy fat, fiber, and some serious crunch!

Why carbohydrates are important

I don’t have a problem with gluten, but I know others may. I use oat flour, which is really easy to make at home, instead of wheat flour in this recipe. As a result, this moist and delicious gluten-free bread is packed with whole grain goodness.

The beauty of this bread is that it’s flexible. You can mix and match the types of nuts and dried fruits you use in any combination. And, you can make 12 muffins out of the batter instead of a single loaf of bread.

There are so many ways to enjoy a slice of this tasty quick bread. For instance, top a slice with peanut butter, almond butter, or cottage cheese. Pair a slice with an egg or two or a carton of Greek yogurt for a quick meal or snack. Add a piece of fruit for a balanced meal or snack.

I hope you enjoy this bread as much as we do in our house!

No Added Sugar Fruit and Nut Bread

This gluten-free quick bread gets its sweetness from ripe bananas and dried fruit – no added sugar required! 
Prep Time15 mins
Cook Time30 mins
Resting Time15 mins
Total Time45 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: banana, glutenfree, no added sugar, quickbread
Servings: 12 servings
Calories: 253kcal
Author: ewardrd

Ingredients

  • 2 medium ripe bananas
  • 2 large eggs
  • 1/4 cup canola oil
  • 2 cups oat flour*
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 3/4 cup chopped almonds
  • 3/4 cup chopped walnuts
  • 3/4 cup unsweetened dried apricots, chopped into 1/4-inch pieces
  • 3/4 cup raisins or dried cranberries**

Instructions

  • Preheat oven to 350˚F. 
    Coat a 1 ½-quart loaf pan with cooking spray and line with parchment paper.
    In a large mixing bowl, mash the bananas until no longer chunky. Using a whisk, add the eggs and canola oil and combine well. Add the oat flour, baking powder, and salt. Stir to combine.
    Add almonds, walnuts, apricots, and raisins, and blend well.
    Pour the batter into the loaf pan and spread it evenly. Bake for 25 to 30 minutes or until a toothpick inserted in the middle comes out clean.
    Cool for 15-20 minutes out of the pan before cutting.
    * To make oat flour, place 2 cups of gluten-free one-minute or old fashioned oats in a food processor and process on high speed until oats achieve a powder-like consistency, about 1 minute.
    ** Most dried sweetened cranberries have some added sugar.

Calories: 253, Total fat: 14 grams, Saturated fat: 1 gram, Cholesterol: 35 milligrams, Sodium: 135 milligrams, Carbohydrate: 29 grams, Dietary fiber: 4 grams, Protein: 6 grams, Calcium: 64 milligrams, Iron: 2 milligrams


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    Mix and match the nuts and dried fruit to your liking!
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