Cinnamon Buns

DAIRY FREE CINNAMON BUNS

I was in this weird funk lately craving all the food and knowing that I shouldn't indulge lots in dairy, I was anyways. The way my sensitivity works is I look 6 months pregnant from bloat, I break out, I experience killer headaches and stomach pain, and I am super cranky. Sensitivities look different on everyone and can be different with different types of sensitivities.

I became lactose intolerant in grade 7 along with a gluten intolerance but that is a story for another time as it was one of the worst few months of my entire life. It wasn't until I started breastfeeding my 2nd son that he became super sensitive to milk protein through breastmilk, so I quit all dairy for nearly a year. 

After he had been weaned I was pumped for all the cheese and immediately my body rejected it which really sucked! I have been trying so hard to stay away from dairy but I will NEVER find a dairy free cheese that I will enjoy BUT I am starting to realize I can create delicious dairy free desserts and recipes.. You know so I can enjoy cheese here and there :p. 

Here is my recipe for the cinnamon buns I made and EVERYONE (hubs included) enjoyed them.

Tip-If you are trying to change your diet to "Clean'ish' " Clean meaning non processed, whole foods, it is a good idea to slowly make the change to get your family used to it. In these buns I use half white flour and half whole wheat. It is better than nothing right! 

Ingredients:
1C Unsweetened Almond Milk
2 Eggs
1/3C Earth Balance Vegan Spread
2 1/4C White Flour
2 1/4C Whole Wheat Flour
1t sea salt
1/4C Sugar or Honey
2 1/2t dry Active Yeast

Filling:
1C Brown Sugar
3T Cinnamon
1/3C Earth Balance Vegan Spread (or vegan butter of choice)

Caramel Sauce:
2/3C Brown Sugar
1/3C Earth Balance Vegan Spread (or vegan butter of choice)
1T Coconut Cream
1/2C crushed pecans (optional)

Directions:
-Grease 9x13 baking pan (I just use spray coconut or olive oil) and set aside
-In stand mixer combine your flour, yeast, salt and sugar (if using sugar) and mix together using dough hook.
-Next combine hot milk, melted butter,honey(if you didn't use white sugar) and eggs and add to the mixture. Mix until combine.
-If you are using the dough hook and stand mixer knead dough for 5 mins. If you are using a regular bowl, remove dough and knead of a floured surface for 5 mins.
-Place in a greased bowl and cover with tea towel and let rise about 30 mins or until it has doubled in size. If you have a bread proof button on your oven you can use that as well and place your bowl in the oven.
-While your dough is rising, you can make the caramel sauce. Add butter, cream and brown sugar into a sauce pan and bring to a boil. Once it is all boiled together, remove from heat and add to the bottom of the baking pan. If you are using nuts sprinkle them on top of the sauce.
-Once your dough has risen, turn out onto a floured surface and knead a couple times before splitting into two parts. 

-Roll into a rectangle and then using a pastry brush, brush half of the melted butter all over the dough followed by sprinkling half of the brown sugar and cinnamon on top as well. 
-Roll up the long side and then using a serrated knife, cut into sections and place into the baking dish on top of the sauce and repeat with the rest of the dough. 
-Cover and let rise until nearly doubled in size I place mine on the oven while I am preheating it and it helps for about 30 mins.
-Once ready place in your 400F preheated oven and bake for 14-18 mins until golden brown. Immediately turn pan upside down onto platter or parchment paper and enjoy! 

Remember, I love to hear when you make any of these recipes so be sure to tag me on social @KristieSeredaWellness IG or just Kristie Sereda on FB and use the tag #KSwellnessEats 

Don't forget to share this post to your social and pin it if you enjoy it!! #Sharingiscaring

XO Kristie 

Meal Prep Monday (on a Wednesday)

I don't know about you but if my breakfast is on point the rest of my day seems to go way smoother? You feel me ? 
If I nothing else made at least my breakfast will be :p 

I am on week 3 of LIIFT4 ( round 2) just launched to ALL Beachbody on Demand subscribers yesterday (check more out about LIIFT4 here) (See why busy parents benefit from Beachbody on Demand here) 

I like to keep it simple but I also don't like to get bored. So usually I will stick with same thing one week at a time and rotate through. 

This week I have Veggie Loaded Egg cups, roasted maple sweet potato and brussel sprouts then either half a banana or a mandarin orange. For container peeps it is equivalent to 1.5G(1G from egg cups .5 from brussel sprouts) 1R (eggs), .5Y(sweet potatoes) 2t ish. 

Here is what I did. 

Veggie Loaded Egg Cups:


Ingredients: 
12 Eggs
6Cups veggies of choice
(I used 2C peppers, 1C mushrooms, .5C onion and 1.5C kale)
2t Olive Oil 
spices of choice (I used 2t oregano, 1t garlic powder, 1/4t pepper)

Directions:
Preheat oven to 350F and spray a muffin tin with oil (I don't count this but if you want to call it a tsp you can)
Sautee veggies in oil under tender crisp then add 1/4C to each muffin tin. (you use 1/4C because the veggies cook down) 
While veggies are cooking whisk up eggs and spices
Once you have divided the veggies evenly among cups, add eggs. I used a large glass measuring cup so it is easy to pour and I just pour equal amounts into each cup and go around until I am out of eggs. (some people don't like doing this because you aren't guaranteed EXACT portions but it is close enough) 

Bake 350 for 25 mins or until there is no liquid left. 
2 egg cups are equal to 1R(protein)1G(veggies) 

Roasted Sweet Potato and Roasted Brussel Sprouts

Ingredients:
3Cups halved brussel sprouts ( I use frozen baby brussel sprouts)
1tsp Evoo
dash pepper and salt (optional)

3C diced sweet potato
.5tsp Evoo
1/2T maple Syrup 
dash cinnamon

Directions:
Toss brussel sprouts with oil and seasonings then spread in a single layer on a large foil lined cookie sheet 1/2 side.
Toss sweet potato with oil, syrup and cinnamon then spread on the other side of the foil lined cookie sheet 

Bake 400F 20-25 mins. 

 Happy. Healthy. Food. 

Sheet Pan Eggs

Ok you guys this was game changing for me. I love to have loaded omelets and scrambled eggs for breakfast but lately (especially in the summer) I do not want to cook or spend time in the kitchen. You feel me? 

I was watching some videos on TASTY, because I have all this free time right? (not) and came across this Time Saving Sheet Pan Egg recipe. 

I thought I could totally make that into a new breakfast for 80 Day Obsession! 

So here it is! 

Enjoy! 

SHEET PAN EGGS
Serves 8
Portion Fix Count- 1R, 1G, .5t

Ingredients:
16 Eggs
8 Cups Veggies of your choice
1/2C Almond Milk or milk of choice
2-3T mixed spices if you choose or simply 
some salt and pepper
2T oil of choice ( coconut, olive oil) divided

My veggies I like:
3 Cups rough chopped Kale/Spinach
1 Cup diced bell pepper
1.5 Cups sliced mushrooms
1 Cup cauliflower
1 Cup broccoli 
.5 Cup shredded carrots 

Others to try are zucchini, onions, chard, eggplant, celery, tomatoes. 

Directions:
Preheat oven to 350F
Add 1T coconut oil to skillet and add veggies, saute until tender crisp approx 5 mins
While veggies are cooking whisk eggs together add almond milk and spices and whisk well
Line cookie sheet with foil** and spread other tablespoon of oil over it or use spray
Add eggs to sheet then evenly distribute veggies over top of the eggs. 

*Note- if you want to make sure that there are enough veggies per serving you can use 1/2C or 1/2 green portion container to measure out and place eggs in 8 sections of the pan. The veggies cook down so if you tried to use the full green you will not have enough. Still counts as 1 green though!

** Lining sheet with foil is optional, it works for me to lift out eggs so that I can add my sausage on the sheet and pop back in oven (less dishes and less clean up!)

Pop in oven and bake between 15-20 mins or until eggs are firm to touch and there is no more liquid
Let cool then slice into 8 sections.
These freeze very well or will last in the fridge for about 5-6 days when stored properly. 

I am eating on Plan D for my second round of 80 Day Obsession, so my post workout meal is 2R, 1G, 1Y, 1t. I pair these omelette with 4 turkey sausage links or turkey bacon slices and have either a piece of whole grain toast or oatmeal (that I also premake on sundays and portion out for easy grab and go during the weekdays!) 

I hope you find this helpful! I would love to hear if you make these and if you use different variations! Please tag me in your social media if you make them and use  #LYPEats! 
@LiveYourPassionKS or www.facebook.com/LiveYourPassionKS 

You can also share this recipe by clicking on the picture to PIN it! 


#SharingisCaring remember to stay awesome ALWAYS!!! 

Happy Monday everyone! 

Veggie Loaded Egg Muffins

For breakfast I seriously LOVE scrambled eggs or a good and loaded omelette but sometimes it can take too long after make my toddlers breakfast and getting the babies food ready. I needed to figure out short cuts to allow me to get everything done in the day! You feelin me mamas? 

I have seen multiple recipes for these egg muffins floating around the interweb and decided just to make some to MY liking. 

Here is what I did: 

Makes 18 Muffins (12 if you don't add in the milk) 

Ingredients:

12 Eggs or 24oz of Egg whites

1/2C Almond Milk*

1 Garlic Clove

1T Dried Oregano

1t Red Pepper Sansel (from epicure)*

1C Mixed Bell Peppers

1/3C Diced Red Onion

1C Spinach chopped

1/2C Mushrooms chopped

Directions:

Whisk together eggs, milk and spices 

Mix together all the veggies

Spray muffin tray with coconut oil or evoo 

Divide the veggie mix among the nuffin tins

Pour the egg mix over top

Pop in oven and bake for 30 mins or until no longer liquidy

Let cool in pan then pop out. You can store in a container in the fridge for up to 7 Days or portion them into baggies and freeze. 

*Almond milk is optional I add it to fluff up the eggs but it is totally up to you. If you opt out of using the milk then it will make about 12 muffins and also cut back your cooking time by 5-10 mins

* Red pepper sansal is optional you can really add whatever spices you want. 

** 2 Muffins is equal to 1 Red and 1 Green container for all you fixers 

** This recipe complies with 80 Day Obsession as well.

Learn more about 80 Day Obsession--->> HERE

Find an accountability Group---->>>HERE

Learn more about the Virtual Health & Wellness Studio---->>> HERE

Vanilla Almond Granola

Who LOVES granola as much as I do? Honestly I could eat it all day long... but don't worry I don't. 

The problem is stuff we buy at the store can be filled with some much sugar and extra crap that we DO NOT NEED. Honestly, don't even look at the ingredients in the store bought stuff. It is scary..

Making your own is SUPER simple, SUPER easy and MUCH healthier! 

Before I share my yummy Vanilla Almond Granola, I will share the main system of how to prepare homemade granola. 

Some people may think it is boring but you have the ability to create and mix whatever you want! 

BASIC GRANOLA 

1. Start with 1/4C oil base- coconut oil, sunflower oil, melted butter, canola oil.

2.Mix in 1/2C sweetness- honey, agave nectar, brown sugar, maple syrup, cane sugar, stevia.

3. Add in flavour boosters 1t-1T if you wish with a pinch of salt- spices(cinnamon, cardamon, ginger, peanut butter, vanilla, almond extract, coconut extract, clove, nutmeg, chili flakes, cocoa nibs, cocoa powder etc) 
*NOTE- add chocolate AFTER baking*

4.Add 3C oats and nuts, seeds, fruit- rolled oats or gluten free, any nuts and or dried fruit you like. You can choose how much or how little of each you would like. 
5. Mix all together and bake at 375F for 10 mins or until golden brown. Be sure to stir often so it doesn't burn.

Simple right? You have the freedom to add anything you want. Mix and match to create the flavours you want. 

Now here is my Vanilla Almond Granola recipe

Click on the picture to PIN IT!

Vanilla Almond Granola

Ingredients:

• 3 cup large flake rolled oats
• 3/4 cup slivered almonds
• 1/2 teaspoon ground cinnamon
• pinch salt (I use himalayan pink salts)
• 1/2 cup pure maple syrup
• 1/4 cup melted coconut oil
• 1/4 teaspoon almond extract
• 1 Tablespoon vanilla extract

Directions:

1. Preheat oven to 300F and line a baking sheet with parchment paper.

2. In one bowl mix dry ingredients and in another mix together wet ingredients 

3. Add wet ingredients to the dry and toss until it is totally coated

4. Pour onto sheet and spread out evenly; bake for 45mins stirring frequently. Allow granola to cool completely before transferring to airtight container.

*Mason jars work great to store or just a tupperware or glass container. Will keep for 3-4 weeks. 

What to check out another creation? 
Check out >>>>> Chocolate Coconut Granola!

 If you make any of my recipes I would love to see! Use the hashtag #LYPeats on any social media site so I can see who else is loving these recipes and if you are changing them up to make it your own!

Stay awesome and creative friends!
Kristie XO

Chocolate + Coconut Granola (Oil Free)

Two words----- 

CHOCOLATE. COCONUT. Need I say more? 

I fell in love with this recipe as I was craving granola most of my pregnancy and needed variety but wanted to stick to my meal plan. I came across this recipe from Feasting on Fruit. 

Here it is!

Chocolate Coconut Granola

Ingredients:

1 1/2 cup large flake oats

1 cup brown rice cereal

1/4 cup cocoa powder

1/2 cup maple syrup (pure)

1/4-1/2 cup unsweetened coconut (shredded)

Directions:

1. Preheat oven to 375F and line a baking sheet with parchment paper

2.Combine all dry ingredients(minus coconut) in a bowl and mix until oats/cereal is covered with cocoa powder

3.Add maple syrup and stir to evenly coat then stir in the coconut

4.Spread evenly on baking sheet.

5.Bake 10 mins

6. Let it cool completely before transferring to airtight container

*Mason Jars work great to store or a tupperware or glass container. Will store for up to 5 weeks in airtight container.

Click picture to PIN IT! 

Remember to use hashtag #LYPeats when using any of my recipes so I can see who else is loving them! Also don't be afraid to get creative and make the recipes your own! 

KristieXO

Whole Wheat Waffles

Every Sunday my husband takes over the kitchen and makes us breakfast! It is usually pancakes, waffles or crepes. 
I started to make my own recipes but once in awhile if I give him the recipe he will do it for me :) Talk about full support! I love this man! 

This past sunday I created these GREAT whole wheat waffles! I count a full waffle as 2 yellows as they are fairly large! 

Without further adieu here is the recipe! 

WHOLE WHEAT WAFFLES

INGREDIENTS:

2 Cup Whole Wheat Flour
1Tbsp Sugar (Raw or coconut would work good too or maple syrup, honey)
4 tsp Baking Powder
1/4 tsp Salt (I use himalayan pink salt)
2 Eggs
2 Cup Unsweetened Almond milk(any milk you prefer)
1/2 Cup Coconut Oil (Melted)
1/2 tsp Vanilla

DIRECTIONS:

1. Combine all dry ingredients. Mix well to combine
2. Add wet ingredients and whisk until smooth and all bumps are out
3. Pour into hot waffle iron ( I always spray with a little oil just in case)
4. Follow directions and cooking time for your waffle iron
5.Serve with your fav toppings ( keep in mind Portion fixers to count you toppings as well)

1 Waffle= 2 Yellows plus whatever toppings you have. In the picture below I used 1 tbsp Maple Syrup and 1/2 Banana (1 purple)