Maple Cinnamon Cream Cheese Spread (Gluten-free, Grain-free, Nut-free, Refined sugar-free)

On June 7, 2015June 7, 2015 By The Golden Graham GirlIn Condiments, Sauces, Spreads & Toppings, Fitness Foods (Meals), Gluten-free, Grain-free, Nut-freeLeave a comment

Maple Cinnamon Cream Cheese. It’s embarrassing to admit that I’m Canadian and yet I’d never even thought of this before. But it wasn’t until I decided to make my (High-Protein) Cinnamon Roll Overnight Oatmeal that I thought about combining maple syrup, cream cheese and cinnamon into one smooth, creamy spread. Sure, I love plain cream cheese on my bagels. And I slather my pancakes and waffles with pure maple syrup, straight from my home province of Nova Scotia (until my current stash runs out). But why limit yourself when you can spread either or both with this awesome Maple Cinnamon Cream Cheese? It’s also great as a dip for fresh fruit (apples and bananas are my top contenders – let me know what else YOU try in the comments) or on crackers or breadsticks. Or heck, just eat it straight out of the bowl (I’m in no position to judge, trust me).

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(High-Protein) Cinnamon Roll Overnight Oatmeal

On June 7, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Nut-free4 Comments

Cinnamon gets to me. Every. Single. Time. It can be the height of summer, and I will still turn on my oven for a recipe featuring cinnamon (Salted Caramel Apple Bake has been on repeat for dessert here this week – it’s the lazy man’s – or woman’s – way to a crisp/crumble and really is so great with vanilla dairy ice cream OR coconut ice cream for the Paleo purists). But keep in mind that I AM Canadian, so baking in the summer heat of South Korea also means that I have my air conditioning unit on full blast (not energy efficient, I know). So, here’s my compromise: no oven required for this Cinnamon Roll Overnight Oatmeal! I still can’t resist microwaving it before I eat it, though, to send the scent of cinnamon throughout my office and make everyone jealous of my awesome breakfast (but don’t worry, I generously share this easy, healthy recipe, and I hope you do, too!). High protein, gluten-free and just as easy (easier, even) as pie.

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How-To: The Science of Healthy Snacking

On June 7, 2015June 7, 2015 By The Golden Graham GirlIn How-To, Nutritious Noshes (Snacks), Random4 Comments

So, you want to learn MORE about healthy (or “healthful”) snacking? (For the grammar buffs, healthful snacks make healthy people). I’ve already given you lots of great healthy snack ideas, but just what is it that makes a particular snack choice “healthy” or at least “healthier than” other snack choices? A lot of this is unique to each of us as an individual and varies depending on time of day, previous and anticipated energy expenditures and type of exercise, etc., etc. But without writing a dissertation (although you might want to pour yourself a cup of tea or coffee because there is a lot of great reading ahead), here are some general guidelines and principles that can help you to plan, pick and prepare better-for-you snacks, even in a pinch!