Tag Archives: healthier

Aquafaba, the new bean trend!

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Did you know that there is a name for the liquid or bean brine you usually discard from a can of beans? It’s called aquafaba and it’s becoming a favorite egg substitute for people following a vegan diet. In 2015 Goose Wohlt, a software engineer and vegan from Indiana came up with a way to make meringue using this liquid. Other individuals had experimented making a substitute, but Goose perfected the process. My first time using the aquafaba I tried making meringue…with not much success. I’m still working on that recipe! However, I did find that you could substitute the aquafaba for eggs in baking! I made some cinnamon rolls, and they turned out to be extremely tasty.

Measure the aquafaba

Measure the aquafaba

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Make the dough

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Roll out the dough

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Spread the cinnamon filling

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Roll the dough and seal the edge

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Use unflavored dental floss or knife to cut cinnamon rolls.

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Ready to put in parchment lined pan.

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Add cinnamon rolls to pan.

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Lovely golden brown cinnamon rolls ready for icing!

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Properly bathed in icing!

Cinnamon Rolls

Ingredients
3/4-cup warm water
1/4-cup aquafaba
1 Tbsp. granulated sugar
1 Tbsp. pure maple syrup
1 envelope active dry yeast
2 Tbsp. applesauce
2 1/2 cups all purpose unbleached flour
2+ Tbsp. flour for the board
1/3 tsp. salt

Filling
2 Tbsp. almond milk
1/3 cup granulated sugar
2 1/2 tsp. ground cinnamon
1/4 tsp. salt

Icing
1 1/4 cup powdered sugar
1 Tbsp. lemon juice
2 (or more) Tbsp. vanilla almond milk

Instructions

    1. Preheat oven to 350 degrees.
    2. Line a 9-inch cake pan with parchment paper
    3. Mix the warm-hot water, aquafaba, sugar, maple syrup and active dry yeast just until the sugar is mixed in. Let sit for a minute so the yeast has time to activate.
    4. Mix in the applesauce.
    5. Add 2 cups of flour and the salt and knead about 4 to 6 minutes. If you need to add more flour, add it a few tablespoons at a time until you get soft, smooth dough.
    6. Place the 2 tablespoons of flour on the surface where you will roll out the dough. Roll the dough into a 10 by 14-inch rectangle. Be sure you use enough flour so that the dough doesn’t stick.
    7. Brush the almond milk on the rolled out dough. Mix sugar, cinnamon, and salt in a small bowl. Distribute the mixture evenly over the almond milk being sure to go to the edge of the dough.
    8. Roll the dough tightly along the longer side and crimp the edge.
    9. Using a knife or unflavored dental floss slice the roll into about 2-inch pieces. Place the slices in the cake pan and cover lightly with a moist towel. Let it sit in a warm place for 15 to 20 minutes, or until just about doubled in size.
    10. Remove the towel and bake at 350 degrees for 22 minutes or until golden.
    11. Let the rolls cool slightly before icing.

Note: 3 tablespoons of aquafaba = 1 whole egg

 

Enjoy!

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Healthier New You in the New Year

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Did you make a new years resolution to eat healthier? After enjoying all the cookies and candies over the Christmas holidays did the scale inch up a few pounds? Mine sure did. I’m at the age were the extra pounds don’t come off as easy as they used to. With the help of pre-made healthy homemade meals, exercise apps on my iPad and walking 10,000 steps a day, I am hoping that I will get to a healthy weight and maintain it.

I’m enjoying a great blog called Organize Yourself Skinny that has all kinds of healthy recipes for pre-made meals and snacks that you can just grab and eat. It takes a little time to do the prep work of shopping and chopping but it’s worth the pre-planning. Thanks to pre-planning, when you open that frig or freezer and can grab a salad, soup or entree and do not have to think it helps keep you on track and avoid fast food on the way home.

Beans are a great food to add to all your meals. Along with being reasonably priced, the added fiber from beans helps you feel fuller and you tend to eat less. When prepping meals I strongly recommend cooking 3 or 4 different varieties.

Lately I’ve beMake ahead (1)en obsessed with making Mason jar salads. Always start by placing the salad dressing first, and add the greens last. Use your imagination by adding fruits such as apples, strawberries, pears, blueberries or nuts such as walnuts, almonds, pecans and pistachios. Mix it up! If you do not want to add the pasta or grains, leave them out. Make the salads with what you and your family like to eat. My husband has even been grabbing them for a quick lunch! The only problem with the Mason jar salads is that you have to empty them onto a plate to eat. You could turn the jar upside down so that the dressing drips down to the greens, but I find that you can mix it up better on a plate.

Just remember to keep the ingredients healthy without a lot of added fat. Enjoy!

Mason Jar Saladingredients1

Makes 5 -6 quart jar salads

Oil and vinegar salad dressing

1 red bell pepper chopped

1 green bell pepper chopped

1 can corn, drained

1 pint cherry tomatoes, halved

4 carrots sliced

2 avocados cubed and mixed with lime juice to keep from turning brown

3 stalks celery, sliced

2 cups cooked white beans

1 cup quinoa

1 cup whole-wheat elbow macaroni

1 cup cooked chicken cubed

Romaine lettuce, mixed salad greens, spinach

 

Line up all the mason jars and add about 2-4 tablespoons salad dressing at the bottom of the jar.

Divide the rest of the ingredients starting with the bell pepper and finishing with the romaine, salad greens or spinach. I put quinoa in a couple of the jars and the macaroni in the other ones.

Pop Sugar Fitness has 25 healthy Mason jar salads that are healthy and fresh. For even more Mason jar salad recipes that include beans check out our Pinterest page Salad in a jar .