A few weeks ago I had promised you a recipe for healthier cinnamon rolls and it’s finally here! Just in time for Christmas morning breakfast! 🙂 I, like every other person on this planet LOVE cinnamon rolls! I would eat have them every day if I could. My personal record is 4 breakfasts in a row while I was trying out different flour and fat combinations and ways to make them less of a guilt food and more of a healthier snack that you can enjoy more often!
The rolls are made of whole wheat flour and all purpose flour and I know a lot of people are already put off.. I swear, I did try them with all sorts of combinations of whole wheat flour , oat flour and protein powder .. they weren’t good enough. This recipe needs the all purpose to give it the cinnamon roll taste and texture we all love.
I admit they do take a bit long to make, but unless you’re making cinnamon rolls out of a can they will all take long. You could also try to make the dough at night, proof, form the rolls, proof again, cover and put them in the fridge overnight. The next morning remove them from the fridge, uncover and let them come to room temperaturebefore baking. Ta-daa! You’ll have every one thinking you’ve been up baking since 5am.
The instructions look like this is a long and difficult recipe. Honestly, it’s not as tedious as it looks. Give it a try!
- 1 cup whole wheat flour
- ½ cup + 2 Tbs all purpose flour
- 2 tsp instant dry yeast
- ¼ tsp salt
- 2 Tbs sugar
- ¼ tsp baking powder
- ¼ tsp baking soda
- ½ cup warm low fat milk
- 2 Tbs coconut oil
- 3 Tbs fat free greek yoghurt
- 6 Tbs brown sugar + 2 Tbs extra
- 2 Tbs melted coconut oil
- 1 tsp cinnamon + ½ tsp extra (try to use Ceylon cinnamon)
- 1 tsp corn starch
- Cream Cheese Drizzle (optional):
- 3 Tbs low fat cream cheese (left to soften at room temperature)
- 3 Tbs pure maple syrup
- Milk as needed
- Mix the dry ingredients in a medium sized bowl.
- Warm the milk in a microwave on the stove top until its quite warm.. almost body temperature warm.
- Make a small well in the flour mixture and pour in the warmed milk, coconut oil and yoghurt.
- Now it's time to knead the dough. You can do this using the dough hook of a mixer but this is a health blog and a tiny arm workout isn't going to kill you.
- Knead for about 10 minutes. The dough should be very soft.
- Cover the bowl with a moist kitchen towel and leave it to rise for 40-50 minutes.
- For the filling: melt the coconut oil and add 6 Tbs of the brown sugar, 1 tsp cinnamon and corn starch to it to form a paste. This paste smells yummy try not to eat it!
- After the dough has risen, place it onto a floured surface and roll out a large rectangle.
- Spread the cinnamon paste onto the dough leaving 1cm off of one edge (useful when rolling up and sealing the rolls)
- Carefully roll the dough into a log shape and slice into 8-9 cinnamon rolls.
- Spray a pie dish with butter flavour non stick cooking spray and sprinkle 2 Tbs of brown sugar + ½ tsp of cinnamon to cover the bottom of the dish.
- Carefully place cinnamon rolls into the dish.
- Cover them and leave in a warm place for another 30-40minutes to rise once more.
- Make the drizzle: whisk the cream cheese and maple syrup together. If you want a runny drizzle then add milk if not leave it as is.
- After they have risen you can cling wrap and refrigerate them to bake in the morning or bake straight away.
- Heat the oven to 180 degrees C.
- Bake the rolls for 20 minutes until they are slightly golden on top.
- remove from the oven, let them cool for 5 minutes and serve with low fat cream cheese drizzle.
Why They’re Good For You:
Cinnamon is one of the most universally loved spices. You add it to almost any baked sweet goods and it only will make them taste better. It has various health benefits due to which it is used commonly in many home remedies.
‘Weight loss’: Contrary to popular belief drinking a cup of cinnamon water every morning won’t magically melt fat away. It’s properties lean towards preventing weight gain so it is safe to say that if combined with a healthy program of diet and exercise it may aide weight loss to some extent for some people. According to some Doctors cinnamon slows down the emptying of the stomach, reducing blood sugar spikes leaving you feeling fuller and if you feel fuller, chances are you will eat less. When the body gets excess sugar, the liver converts this excess into fatty acids or fat. Cinnamon seems to increase blood sugar metabolism therefore, it breaks down the excess sugar for the body as energy. This may lead to less fatty acids being produced for the body to store.
Control of Type 2 Diabetes Mellitus: Several studies have shown cinnamon to be effective in lowering blood sugars in those with insulin resistance. As mentioned briefly above, it has been shown to reduce blood sugar spikes and increase blood sugar metabolism. This makes it an ideal option for pre-diabetics. Keep in mind that a healthy diet and regular exercise are the most effective methods of lowering and controlling blood sugars and should not be replaced by cinnamon but rather used in combination.
Others: Cinnamon is an anti-inflammatory agent and a strong anti-oxidant so it can be used for acne, sore throat, stomach bugs and to relieve symptoms of Irritable Bowel Syndrome.
Ceylon Cinnamon Vs Saigon/Cassia/Chinese Cinnamon: Many people don’t know this but not all cinnamon is the same. True cinnamon is ceylon cinnamon. The hard thick barks that you find at your local grocery or spice store is Cassia. If you are going to use cinnamon for nothing else other than occasionally flavouring your foods with it then it’s fine to use Cassia. But, if you intend to use it to help control weight and/or blood sugars I recommend you to use Ceylon. The reason behind this is the Coumarin content. Regular consumption of coumarin can lead to liver damage. Cassia has a much higher coumarin content (5-8%) as compared to Ceylon cinnamon (0.04%).