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!

Cookies are generally recognized as a fat laden baked treat. A common misconception is that a cookie loaded with oats and raisins is more healthy than a chocolate chip or sugar cookie. While the oats and raisins are not the problem, oatmeal raisin cookies contain the same amount of fat and sugar as other cookies. In an attempt for a big, soft, chewy cookie with lower fat and calories, I decided to whip up a batch of Hungry Girl's Oatmeal Raisin Softies. This recipe uses light butter, applesauce, and egg beaters to create significantly lower stats. Not only are the nutrition facts impressive, but the flavor and texture are equally as great. Often, a cookie deemed "healthy" or "only 100 calories" can be advertised in that way because of the tiny size or portion. I just can't justify 100 calories for a quarter-sized treat. These cookies are large and soft and chewy. They are also filling as each cookie contains 2g of fiber. This would be a great addition to your kids lunch box. Let them help bake the cookies to be a part of part of making a tasty, nutritious treat.

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. In a medium bowl, combine brown sugar, Splenda, butter, applesauce, egg beaters, and vanilla. Mix thoroughly with a wire whisk.
3. Add flour, baking soda, cinnamon, and salt. Stir until completely mixed and smooth.
4. Add oats and raisins and mix until are thoroughly coated with the batter.
5. Spoon batter onto baking sheet in evenly spaced mounds. Using the back of the spoon, flatten batter into circles about 3 1/2" wide.
6. Bake for 12-13 minutes or until a toothpick inserted in the middle of the cookie comes out clean.

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.

Kale chips have been popular for a while in the world of food blogs. Twice, I have bought kale with the intention of making these. Both times I completely forgot about it until I opened the vegetable drawer of the refrigerator to find a bag full of green mush. Well the third time was the charm because I used my fresh bunch of kale to create a tasty, crispy, healthy snack. While kale chips in no way imitate potato chips, they will satisfy a salty junk food craving. Besides the flavor and texture appeal, kale is a nutrition powerhouse. Kale is packed with beta-carotene, a key nutrient in healthy vision. The leafy green vegetable is also an excellent source of vitamin K, vitamin A, and vitamin C. In addition, kale is a good source of iron, magnesium, calcium, and potassium. The best thing about this recipe is its flexibility; choose how to season the chips based on your own preferences. I made one batch with salt, pepper, and garlic powder. The second batch was sprinkled with ranch flavored popcorn seasoning. Both absolutely delicious. Make sure that the raw kale is completely dry or the leaves will not reach the crisp texture. This is such a great way to introduce a new, unique vegetable to children. You can even let let them help choose the flavor of the seasoning.

1. Preheat oven or toaster oven (I chose the toaster oven method) to 225 degrees.
2. Dry kale completely and tear into pieces. Make sure the pieces are uniform in size and not too small because they will shrink quite a bit.
3. Place kale on non-stick baking sheet or baking sheet lined with parchment paper.
4. Sprinkle generously with seasonings of choice (see ideas below)
5. Bake for 10-12 minutes until crispy.

Rice krispie treats are a snack that has been popular for generation after generation. Of course, like everything else, companies have created modern twists to the original variety for marketing purposes. Unfortunately such additions have nothing to do with increasing the nutrition of the product. Instead, chocolate chips, candy, fudge coatings, and food coloring are what distinguishes this century of cereal treats. If you were to look at the calories per serving on the nutrition label of a box of Rice Krispie cereal, you would probably think of it as a relatively healthy breakfast item. Yes, 120 calories per serving is a small amount, but the cereal is far from the best option. It has no fiber and the second most abundant ingredient is sugar, which is the case with many cereals geared towards children.

While the original rice krispie treat is not the worst packaged snack item available, there is plenty of room for improvement. This recipe is from the Hungry Girl book, which is full of fabulous recipe swaps. It is a very simple recipe with few ingredients needed. The Rice Krispies are replaced with a mixture of Fiber One cereal and puffed wheat cereal. The fat content is reduced by using a light butter. There is really no way to get around using marshmallows; they are naturally fat-free but contain a good bit of sugar. The modification helps to improve the nutrition of the cereal bar, but is still a treat. In other words, these are not a good source of vitamins and minerals and should not become an everyday snack food. My mom made the original Rice Krispie treats not too long ago for a party and I pinched a corner off of one to remember the flavor. I hardly eat sugar at all now, so maybe it was just me, but the bite seemed entirely too sweet. With the new alternative of cereals, there was much more substance which helped to mask the overly sweet sensation. These would be great to pack in your child's lunch- they get a tasty dessert and it shows that you care about their health. Also, allow your kids to help make this simple recipe to get them involved in the kitchen.

1. Melt butter spread in a large saucepan over low heat.
2. Add marshmallows and stir until melted.
3. Remove from heat and add both cereals.
4. Stir until well coated.
5. Using a spatula, press mixture into a 9x13 baking pan coated with cooking spray.
6. Allow to cool completely and cut into 25 squares.

Over the past 30 years, eating on the go has become an integrated part of the American lifestyle. The rise of  fast food restaurants and pre-packaged snacks are two significant contributors to the increasing obesity rate. These institutions have also led to a considerable decrease in the amount of fruits and vegetables that the average person consumes on a daily basis. Of course there are times when a drive-thru meal or a gas station snack is the only option, but planning ahead and pre-portioning snacks at home are much smarter ways to stay healthy amidst a busy schedule.

Raw fruits and vegetables are always the best choices for a mid-afternoon snack; but when nothing but "salty" will do, weigh your options carefully. Potato chips are a typical office desk snack because they are readily available in vending machines and need absolutely no preparation. Chips are the epitome of most dieters because they are loaded with saturated fat, which can lead to increased cholesterol levels. They are also one of the many foods that the average person tends to eat more than one serving at a time, often without realizing it. In light of recent health conscious trends, companies have lowered fat and calorie content of their products by offering baked chips and other light varieties. While it is an improvement, such snacks still lack nutrients and leave you feeling hungry shortly after eating them.

This recipe for Wasabi Pea Snack Mix originated from Southern Living. The combination of wasabi peas, almonds, sesame sticks, and rye chips provides an indescribable flavor explosion. If you have never tried anything with wasabi flavor, it has a distinct kick. Each crunch releases an initial heat that quickly disappears, allowing for the other flavors to be enjoyed as well. The mixture is great for parties or for filling containers to give as gifts around the holidays.

Other snack mixes, such as the popular trail mix, often incorporate candy and peanuts, providing half of the calories from fat. Instead of peanuts, this mix includes almonds. Almonds are high in mono-unsaturated fat, the good fat that has been shown to reduce risk of heart disease and to lower cholesterol. Mono-unsaturated fats help to keep you feeling full for longer. Almonds are high in the antioxidant vitamin E, Magnesium, and Potassium. Through research of diabetic patients, it has been determined that these nuts decrease post-meal rise of blood glucose. This is not  particularly a low calorie recipe, but it is low in carbohydrates and saturated fat. For weight loss, I would not recommend this as part of an every day diet; but it is a treat you can feel good about eating, as it is very rich in nutrients.

This is very simple to make- just toss all the ingredients in a bowl. It is a healthier alternative to other snack foods, but with just about any food, mindless munching can lead to mindless weight gain. To avoid eating the whole bowl, measure individual serving sizes and separate into plastic snack-size bags. Now you can take them in your purse or stash them in your car- a perfect "pick-me-up" in a pinch.