everything autumn ♥️


Pumpkin Cinnamon Rolls
Yields 4 Rolls
Each Roll: 115 Calories | Protein 13 g | Carbs 9 g | Fat 3 g

Roll Batter:
¼ c. canned pumpkin (pure pumpkin – not pie filling)
1 ½ scoops Gaspari Nutrition’s MyoFusion Pro – Cinnamon Roll
2 tbsp coconut flour*
1/3 c. egg whites
½ tsp baking powder

*Other types of flour may be substituted, but I prefer coconut flour due to the high fiber content (2.5 grams/tablespoon).

¼ c. sugar free maple syrup (I recommend Vermont by Maple Grove)
2 tsp. almond butter, smooth
Dash of cinnamon

1. Preheat oven to 375 degrees.
2. In a bowl, mix all ingredients for the roll batter.
3. Spoon into a cupcake pan that has been sprayed with non-sticking cooking spray. You should end up with four rolls.
4. Place in oven and bake for about 10 minutes. Then, using a fork or knife, loosen the rolls from the pan and flip them over. Continue cooking the rolls for about 2-5 minutes. The rolls are cooked when you can insert a toothpick into the center of the rolls and it comes out clean (no batter on the toothpick). Be careful not to overcook.
5. Remove from oven, and allow the rolls to cool slightly.
6. Microwave the glaze ingredients for about 15-20 seconds. Remove from microwave and stir well.
7. Dip both sides of the rolls in the glaze mixture, set on a rack or plate to cool and sprinkle with cinnamon.
8. To maximize freshness, store leftovers in fridge.


Caramel Pumpkin Spice Latte Recipe (without an espresso machine or a trip to the store)

We love autumn because we LOVE pumpkin. Especially that time of year when Starbucks starts selling their PSL. But after spending so much money on trips to the coffee shop, we decided to try out some recipes online. Most of them called for weird ingredients that we had to go buy, they weren’t sweet enough, weren’t pumpkin-y enough, or they were only good if you had an espresso maker. So, we made our own, with foam, what we had in our cabinet, and what we think is just the right amount of pumpkin and sugar.

Needed: 2 cups milk (we used nonfat), 3 tbs canned pumpkin puree,
3 tbs sugar (we used regular cane sugar but brown sugar would be yummy too), 2 tbs vanilla, 1/4 tsp nutmeg, 1/2 cup strong brewed coffee, optional: caramel, pinch of nutmeg, and whipped cream

To Do: In a medium saucepan on medium heat, stir milk, pumpkin, and sugar until melted Bring your heat down and add the vanilla, nutmeg, and coffee. Heat for about 5 minutes or until simmering. Put your entire mixture in a blender and pulse until frothy. Pour into mugs and top with whipped cream, caramel, and a sprinkle of nutmeg.  Enjoy!


How to make your own pumpkin spice latte


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