I eat oatmeal for breakfast year round, no matter the temperature outside. But for a lot of people, when the warm weather rolls around, they look for a cooler start to the day. This solution that I have to offer is a healthy yogurt parfait. It is very quick and easy to make, plus it has plenty of protein and fiber. While I use greek yogurt as a substitute for sour cream and mayonnaise in cooking, I love the thick, creamy texture on its own as well. The only other ingredients are Fiber One cereal, Truvia sweetener, and cinnamon. The crunch of the cereal reminds me of granola and is the perfect compliment to the slightly sweet yogurt. I prefer to eat my fruit on the side but you could also add fresh berries. I learned about this delicious combination while interning last summer for Tanya Zuckerbrot in NYC. She is an amazing dietitian a founder/author of The F-Factor Diet. The F-Factor Diet is a healthy diet that is very easy to follow. It promotes whole-grains, high fiber, and protein which helps to keep you feeling full and avoid sabotaging your weight loss plan. Tanya has also created her own line of high fiber products which can be found at Kroger stores or can be ordered on her website. I would go in to detail about the different products, but I'll save that for another post. This yogurt parfait tastes indulgent but weighs in with a mere 160 calories. It is perfect for breakfast or an afternoon snack.

I found a recipe a few years ago for homemade cinnamon rolls. They looked a bit complicated but I was up for the challenge. That was before I had a Kitchen-aid stand mixer and the cinnamon rolls turned into quite an ordeal. Hours upon hours later, when they came out of the oven, the smell was to die for. I did it. I actually made huge, gooey homemade cinnamon rolls. They were beautiful and the reactions from my taste-testers were even more satisfying. My parents claimed them to be the best cinnamon rolls they had ever eaten. My roommate requested them for her birthday "cake". The boyfriend got a care package in the mail before finals, full of cinnamon love. They were definitely a hit. But as far as their nutritional content, quite the miss. They were loaded with sugar, butter, and zillions of calories. Sure, its ok to ignore that information for a special occasion but nobody should eat these pastries on a regular basis.

Cinnamon is one of my favorite spices and the idea os cinnamon rolls is definitely appealing. I decided that I could create a treat that exhibits the same flavors, without all of the excess fat. I'm not sure what made me give this idea a try but I have been making these for years now and they always kick a cinnamon roll craving. Everything is cooked to begin with so this is great for a hurried breakfast treat or an after-dinner dessert. It may sound a bit odd, but I encourage you to try it at least once. While it is obviously not going to be a food court style pastry, each one only has 56 calories compared to the typical 800+.

1. Lay hamburger bun halves, inside facing upwards. Lightly spread butter over each half and sprinkle with cinnamon and Splenda.
2. Lightly toast in toaster oven. (This isn't necessary but it gives the bun added texture and structure).
3. In a small microwavable bowl or ramekin, combine cream cheese, butter, and vanilla. Microwave for 15 seconds. Stir until smooth. Add Splenda and stir until combined.
4. Spread half of the cream cheese mixture on each bun. Enjoy!

Today I bring you another "seldom splurge" recipe; and these blueberry muffins are well worth the splurge.  As much as I love to get rid of unhealthy ingredients in recipes, some definitely belong in baked goods. In my opinion these muffins have everything that is necessary in a good pastry. The texture is soft and moist. The flavor is sweet, but not too sweet. The streusel topping is crumbly with a hint of cinnamon. And each bite includes a delicious blueberry burst. These are seriously one of my favorite breakfast indulgences. While I would consider them a "splurge" because they do contain over 200 calories per muffin, they are still quite healthy in relation to restaurant and bakery muffins. At Starbucks a blueberry muffin racks up 360 calories. A similar treat at Dunkin Donuts contains a whopping 480 calories and Panera Bread's blueberry muffin will cost you 390 calories. To keep my muffin recipe from having as many calories as my dinner, I did make a few substitutions. I traded whole wheat pastry flour for white flour and used fat free milk and light butter. If you are stuck in the house due to ice like we are here in Alabama, whip up a batch of these blueberry streusel muffins and inhale the sweet aroma as they bake.

Oh, and a big thanks to my cousin Lindsey for the super cute Cynthia Rowley plate in my pictures. The other plates that she gave me for Christmas will be making an appearance very soon. Not only does she give the best gifts ever, she also has an amazing blog. Lindsey is so creative and her blog details projects and diy crafts that she has documented as she has began her journey as a newly-wed. Check out it out Novemberly Ever After.

1. Preheat oven to 400 degrees. Spray muffin pan with cooking spray.
2. In a large bowl combine flour, sugar, salt, and baking powder.
3. In a small bow combine oil, egg, and milk. Stir until egg is beaten.
4. Add oil mixture to flour mixture and combine just until moist.
5. Toss blueberries in a sprinkle of flour (This keeps them from sinking to the bottom of the muffin) and then stir into batter.
6. Evenly distribute batter among muffin cups. 
7. In a medium bowl, combine sugar, flour, and cinnamon. Mix in butter with a fork to create a crumb texture.
8. Spoon streusel mixture evenly over each muffin cup.
9. Bake for 25 minutes.

I love so many things about the month of October- the fall weather, the football games, Halloween decorations, and most of all pumpkin. Not so much the jack-a-lantern kind; but the edible kind that is the perfect ingredient for an autumn baked treat. While I see many other pumpkin creations in my future this month, the first one that I chose is Whole Wheat Pumpkin Muffins. With each bite I took of the warm pastry, I was overwhelmed with the essence of spice that just screams fall harvest. Cinnamon and nutmeg are the perfect compliment to pumpkin. Pumpkin is not only tasty, but it also has many health benefits. The rich,orange color provides beta-carotene, known for its antioxidant and anti-inflammatory properties. Pumpkin is also a good source of potassium, zinc, vitamin C, and vitamin E. Just a 1/2 cup serving has 5g of fiber. Besides the nutritious aspects of the pumpkin and whole grains, these muffins are also sugar-free and very low in fat (only 1g in each muffin). These are perfect for a grab-and-go breakfast or a healthy after-school snack.

1. Preheat oven to 425 degrees. Spray a muffin pan with cooking spray or line with paper baking cups.
2. In a large bowl, combine egg beaters, Splenda, pumpkin, vanilla, and milk. Mix well.
3. In a separate bowl, combine flour, oats, baking soda, baking powder, salt, cinnamon, and pumpkin pie spice.
4. Fill the muffin cups evenly. Sprinkle the top of each muffin with a bit of additional cinnamon and pumpkin pie spice.
5. Bake for 20 minutes or until an inserted toothpick comes out clean.

If you ever were to stay the night at my house, it is quite likely that you would wake up to the aroma of sausage and cheese. Turkey sausage and reduced-fat Colby-Jack cheese to be exact. I often serve these for breakfast to guests because the preparation only requires about five minutes and they are guaranteed to be devoured. Plus, there is no need for fancy dishes or the dish washing process that follows. Breakfast finger-foods are fun for adults and kids. These little crescent rolls would be great for a casual brunch or tailgate for an early football game. With all the savory flavor, nobody would ever guess that they are the least bit healthy.

1. Preheat oven to 375 degrees. Unroll and separate crescent rolls.
2. Squirt a small amount of spicy brown mustard in the center of each unrolled crescent roll.
3. Cut slices of cheese in half to create triangular pieces. Place each triangular half on a crescent roll triangle.
4. Place sausage link at the long end of the crescent roll and roll the roll as you would a plain crescent roll.
5. Line a baking sheet with aluminum foil and lightly spray with cooking spray (easy clean-up)
6. Place rolls on the baking sheet and bake for 15 minutes or until golden brown.

Lately I have grown tired of my usual breakfast foods. While brainstorming some possible alternatives, my mind drifted to a dish that my mom makes every year for Christmas morning. Quiche. Immediately following the cherished memories that I associate with her quiche, came the recollection of the ingredients that make up the savory pie- heavy cream, cheese, bacon, and buttery crust. Those ingredients can easily be compiled into one group- fat. Many people are fooled by the light, fluffy texture of quiche thinking that it is light in terms of dietary concerns. It is actually just the opposite; an average restaurant slice of quiche lorraine (bacon and swiss cheese) ranges from 700-1000 calories. That is not the way that I want to start my day, so I decided to create an alternative. Since much of the fat and calories is provided in the crust of quiche, I opted to make a frittata, which is basically a crustless quiche. I replaced the heavy cream with greek yogurt (so typical of me), swapped full fat cheese for low fat, and substituted turkey sausage in place of the bacon. I also chose to use egg beaters instead of whole eggs. Although I used turkey sausage and onion as my fillings, I cannot wait to recreate this recipe using chopped fresh vegetables. Feel free to experiment with different meats and veggies of your liking, or whatever you may have in your refrigerator. This was delicious and exactly what I need to change up my morning routine a bit. The frittata is full of protein which will help keep you full for longer.

Also, if you have been to my blog before, I hope you noticed my new layout. I designed the cartoon of me and my hobbies. Tracey of Little Bitty Blogs did an amazing job designing the rest of the blog. I am so excited that it finally looks the way I had originally envisioned it.

1. Spray a 10" cast-iron or oven-safe skillet with cooking spray.
2. Saute sausage and onion over medium heat until onion softens.
3. In a medium bowl, mix together egg beaters, greek yogurt, salt, and pepper.
4. Pour egg mixture over sausage and onion. Add 1/4 cup of cheese.
5. Stir to mix, then let cook over medium heat for about 5-7 minutes. The bottom will set but the top will still be runny.
6. Sprinkle the rest of the cheese in the skillet. Place the skillet in the oven and broil for 5 minutes until the cheese is golden and bubbly.

1. Spray a microwave-safe coffee cup with cooking spray. 
2. In the cup, with a fork, combine the flour, cornstarch, Splenda, baking powder, and salt until well combined.
3. Stir in the milk and lemon extract.
4. Microwave on high for 35 seconds. It should be moist and will continue to set up for a few seconds. If it is still wet, microwave for another 5 seconds. Do not over cook or it will be rubbery.
5. Serve warm. Top with cool whip free, fat-free cream cheese, or a sprinkling of additional Splenda if desired.