As runners, we need fuel, pure and simple. That means we get
to eat carbs, and guilt free at that! But sometimes, it can be easy to wear
that badge of honor and take it just a tiny bit too far. In fact, as many new
runners transition to fueling for performance and also adjust to the new, often
ravenous, hunger that comes from a tough run it’s easy to pack on a few pounds.
So yes, as runners, we do get to enjoy carbs, but we still need to be a little
smart about it. This Berry Coffee Cake recipe is one of those lets your runner
heart have its cake, and you can stay fit and trim at the same time!
Why is coffee cake so
delicious?
Well, let’s start with the fact that it’s cake. Just because
it’s not covered in frosting and is lacking birthday candles does not change
the fact that it’s cake. It’s traditionally made of white flour, white sugar,
shortening, salt, milk, eggs and butter. A small slice will run you about 250
calories, 11g fat and 17g of sugar. Not the end of the world, especially for a
runner racking up serious mileage, but it can certainly be better.
What can you swap to
make a leaner piece of cake?
Use partial oat flour for added fiber
Swap butter and lard for coconut oil
Ax almost all of the added sugar and used honey and OJ
Add ground flax seeds for texture, fiber and omegas
Use nonfat Greek yogurt over milk for density
Those healthy swaps earn these stellar nutrition creds on a
per slice basis:
·
250 calories to 150 (40% fewer)
·
17g sugar to 6g (63% less)
·
11g fat to 7g (39% less)
·
.6g fiber to 2g (2.5x more)
·
3g protein to 4 (18% more)
Skinny Berry Crumb Coffee Cake
Crumb Cake Topping Ingredients
1/2 cup raw oats
1 tablespoon coconut oil
2 tablespoons sugar
1 teaspoon cinnamon
1/4 tsp salt
2T ground flax seeds
Cake Ingredients
1 cup pancake mix
1 cup oat flour*
1 teaspoon cinnamon
2T ground flax seed
¼ cup orange juice
1 teaspoon orange zest
3T honey
1/4 cup coconut oil
2 large eggs
1 cup nonfat Greek yogurt
1 teaspoon vanilla extract
1/2 – 1 cup cranberries
1/2 – 1 cup blueberries
*just put 1 cup oats in the blender if you’re not in the
mood to buy oat flour.
Directions:
1.
Preheat oven to 350 and coat your pan with
non-stick cooking spray or oil.
2.
Mix all the topping ingredients together so that
it becomes crumbly.
3.
Mix the first 4 cake ingredients together in a
large bowl and mix well.
4.
In a smaller bowl, mix remaining wet ingredients
(less the cranberries) until well combined.
5.
Add the wet ingredients to the dry and mix well
then fold in the berries.
6.
Add to prepared pan and top with crumb mixture.
7.
Bake at 350 for 30-40 minutes (mine was 35, and
it could have taken a few more minutes. The center is pretty gooey, but kind of
extra delicious that way too.)
8.
Note on pan size: I used my trusty casserole
dish here and I actually had to measure it with a measuring tape. It turned out to be 9×6…kind of a weird
dimension. I bet an 8×8 square pan would be perfect.
For more ideas and recipes like this, be sure to check out
my Color Yourself Skinny program which is included as a part of my Simple
Secrets Digital Health Coaching Program (simplesecretsprogram.com) . The
smallest shifts can add up to the largest results.
Enjoy!
Teresa Marie Howes
Health & Happiness Coach, BS, CPT
p: (858) 775-9005
t: @SkinnyTinis
i: @EatDrinkandbeSkinny
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