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 Quick Bread

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Kick off 2017 with this no-added sugar quick bread that’s perfect for a New Year’s day brunch, snack, or everyday breakfast. Dried fruit and bananas provide natural sweetness so there’s no need for sugar or other sweeteners.  Almonds and walnuts supply heart-healthy fat, and the recipe calls for oat flour instead of wheat flour to keep this dense, satisfying bread gluten-free and packed with whole grain goodness.

You can mix and match the types of nuts and dried fruits you use, and make 12 muffins out of the batter instead of a single loaf. Enjoy this better-for-you bread with peanut butter or cottage cheese, or pair with eggs or Greek yogurt. Happy New Year!

Fruit & Nut Bread
Makes 12 servings.

2 medium ripe bananas, broken into large chunks
2 large eggs
1⁄4 cup canola oil
2 cups oat flour*
1 teaspoon baking powder
1⁄2 teaspoon salt
3⁄4 cup chopped almonds
3⁄4 cup chopped walnuts
3⁄4 cup dried unsweetened apricots, chopped into small pieces
3⁄4 cup raisins

Preheat oven to 350˚F. Coat a 1 1/2 quart loaf pan with cooking spray, and line with a sheet of 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 the 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.

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No Added Sugar Fruit and Nut Quick Bread

Per serving (1 slice or 1/12 of the loaf):

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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