Cinnamon Roll in a Pancake? Yes Please!

In case you haven't been reading my previous food posts, the idea behind most of them is to find healthier alternatives to making unhealthy dishes. Well this morning I made an amazing discovery. You see, it's a pancake with a syrup that tastes like cinnamon rolls and its low calorie and low fat!! AMAZING.

The problems I have been having in my eating healthy habits have a bit to do with my lack of control when I am with my boyfriend. When we are apart I eat pretty well, but when we are together it is very difficult. He loves sweets and meats... and honestly, so do I. This makes it very difficult to stay away from the bad stuff when we are together. So this morning I was determined to make a breakfast that would satisfy his sweet tooth but also meet my criteria for an at least semi-healthy start to the day.

I researched some weight watcher recipes for pancakes and found one that had rave reviews. I also researched homemade syrup recipes (because I didn't have any) and tweaked one a little to make it more healthy. The results, really delicious pancakes with a syrup that tastes like cinnamon rolls! I couldn't believe it. I have never had pancakes that tasted so good.

Cinnamon Roll Syrup

1/4 Cup Low Fat Margarine (My favorite is Brummel & Brown made with Natural Yogurt. It has the best buttery flavor)

1/2 Cup Light Brown Sugar

1/2 Cup Skim Milk, Soured (mix in 1/2 tbsp of lemon juice or vinegar and let sit for 5 min. This is a replacement for buttermilk)

1/2 Tbsp Vanilla

1/4 Tsp Cinnamon

1/2 Tbsp Light Corn Syrup

1/4 Tsp Baking Soda

Combine margarine, brown sugar, skim milk, vanilla, cinnamon and corn syrup in a large sauce pan. Bring to a simmer. Once simmering mix in baking soda, and cook for 10 seconds. Remove from heat.

(Adapted from Melissa at Allrecipes.com)

*Note: Make the syrup before the pancakes and let it cool slightly so it will get a little thicker. This syrup does not get thick like a regular syrup but that allows for easier spreading on the pancakes and use of less syrup. Also, the baking soda will make the syrup foam up. The foaming will go away once syrup cools slightly.

Serving Size 2 tbsp (Makes 8 servings): Cal 55; Fat 2

Weight Watcher Pancakes

3/4 Cup Whole Wheat Flour

1/3 Cup Unsweetened Applesauce

1/2 Tbsp Baking Soda

1/2 Cup Skim Milk, Soured

1/4 Cup Eggbeaters or 1 Egg White

1/2 Tbsp Cinnamon

1 1/2 Tsp Splenda

Mix all ingredients in large bowl until smooth. (Batter will be thicker than a normal pancake batter) Heat large non-stick skillet and spray with cooking spray. Drop 1/4 cup of batter into skillet and spread out. Let cook like a regular pancake.

(Adapted from Justcallmetoni from recipezaar.com)

Makes 6 pancakes. Per Pancake: Cal: 65; Fat: 0

Ready for... Love, Soup, and Peanut Butter Chocolate Chip Banana Bread!!

Ready for Love

I'm home sick with a cold so I thought I would do a long overdue post.

I am now getting to do a lot of music therapy on my own at work. So far I have 3 main areas of focus. To start I have been co-treating with the physical therapist. We see patients 1:1 and I never know who we're going to see. I have figured out that as long as I have an auto harp and a hand drum I can play music to compliment the physical therapist. This has been challenging for me to think on the spot to be therapeutically effective, but I am loving that challenge. Like I spoke about in previous posts I am working on the forensic unit doing groups and 1:1. And my new area of focus is with the adolescent girls. I had no idea that I was going to enjoy working with this population so much. I really didn't think that I was good with kids at all, but with the adolescents I am loving it.

Last week I did a song writing workshop with them and I was so pleasantly surprised at how they embraced it and wrote some amazing lyrics. I don't know if you have ever heard of the song "Ready for Love" by India Arie. I have used it in the past for different things. Its a good lyric analysis and conversation starter for each person to express what they are ready for.

I am ready for love
Why are you hiding from me?
I'd quickly give my freedom
To be held in your captivity

I am ready for love
All of the joy and the pain
And all the time that it takes
Just to stay in your good grace
Lately I've been thinking
Maybe you're not ready for me
Maybe you think I need to learn maturity
They say watch what you ask for
Cause you might receive
But if you ask me tomorrow
I'll say the same thing

I am ready for love
Would you please lend me your ear?
I promise I won't complain
I just need you to acknowledge I am here

If you give me half a chance
I'll prove this to you
I will be patient, kind, faithful and true
To a man who loves music
A man who loves art
Respects the spirit world
And thinks with his heart

I am ready for love
If you'll take me in your hands
I will learn what you teach
And do the best that I can

I am ready for love
Here with an offering of
My voice
My Eyes
My soul
My mind

Tell me what is enough
To prove I am ready for love

I am ready

I started with the song in the original form, sang it and then we discussed it. I tried to get them thinking outside of the box about love. We discussed love within ourselves by accepting who we are. I then got them thinking about what they were ready for and gave them fill in the blank lyric sheets with the original song as a template for them to personalize it. Some of the things that were written were: "I am ready for freedom," "I'm ready for a second change," and "I'm ready for a new life." After each of them filled their song I gave them each the opportunity to perform it in any way they wanted; Singing, speaking, rapping. And all 8 girls did it!! I was so impressed with them and I could tell that they were all so proud of themselves for accomplishing something like writing their own song. I'm excited to work with them more.

Ready for Soup...?

Since I haven't updated in so long, I have 2 recipes for you. Last month I tried a soup at a restaurant that was a roasted cauliflower soup and it was so delicious I couldn't quit thinking about it. So I did some research and came up with this recipe to fulfill my cravings. This soup is soo creamy and rich you would think that cream and butter were a main ingredient. But there is not even a drop of either!!

Roasted Cauliflower Soup

1 Head Cauliflower (cut in small florets)

2 Small Turnips (quartered)

1 Small Yellow Onion (cut in large pieces)

2 Small potatoes (cut in half)

4 Garlic Cloves (smashed)

Olive Oil

Salt & Pepper

1 Cup Vegetable Stock

Preheat oven to 425F. Place vegetables on baking sheet in single layer. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 30 minutes or until browned. Place vegetables in a large pot or blender. Add 1 cup of vegetable stock and puree with an emersion blender or in the blender.

Ready for Peanut Butter, Chocolate Chip Banana Bread...? Yes please!

This recipe is a little bit indulgent, but I have taken some measures to cut the fat and calories out of what could be incredibly bad for you by using applesauce and more banana in place of butter and eggs! This means that this recipe is also vegan because the chocolate chips are dark chocolate and therefore have no animal products in them!

Peanut Butter, Chocolate Chip Banana Bread

1 cup All-Purpose Flour

3/4 tsp Baking Powder

1/2 tsp Baking Soda

1/4 tsp Salt

1 tsp Cinnamon

2 Ripe Bananas (mashed)

1/4 cup Reduced Fat Peanut Butter

1/4 cup Sugar

1/4 cup Brown Sugar

1 tsp Vanilla

1/4 cup Apple Sauce (unsweetened)

1/4 cup Skim Milk

1/4 cup + 1 tbsp Mini Dark Chocolate Chips

Preheat oven to 350F. Combine flour, baking powder, baking soda, salt and cinnamon in a medium bowl. In a large mixing bowl combine banana, peanut butter, sugar, brown sugar, applesauce and vanilla. Beat with mixer for about 2 minutes. Slowly beat in the flour mixture until combined. Stir in milk and 1/4 cup chocolate chips. Pour into 2 greased mini loaf pans or into 1 large loaf pan. Bake for 40-50 minutes. Sprinkle with the remaining tbsp of chocolate chips and bake for 5 more minutes.

Warning!! This can be kind of addicting.