Today I hit on two taboos, breakfast foods and a child hood favorite!! I know breakfast foods are everywhere and so are ‘skinnified’ treats but don’t judge too quickly! Trust me you want this recipe 0.0 . How could any of us forget the cinnamon sugary crunch of monkey bread ( or pull apart bread to some)? A ball of dough dipped in hot melted butter, rolled generously in cinnamon and sugar, then baked to a pan of pure bliss. The sugar caramelizes on the outside whilst the butter seeps through and creates a soft doughy texture. It is literally like having dessert for breakfast. As a child I never thought twice about the fact that all I was eating was basically butter and sugar, Ill I knew was that I wanted a second helping… or a fourth… you get the picture XD.
Now as I’m older and more concise about my food choices I found myself wistfully craving the comforts of a pan of monkey bread. So what is a baker to do but roll up her sleeves and work some magic? And if I’ve said it before I’ll say it again, BUT REALLY: THIS RECIPE TAKES THE CAKE!!!(er, BREAD!) It is the CLOSEST I think you can possibly get to real-deal monkey bread without breaking the caloric bank; they are soft, doughy, buttery, and sugary!!! All while staying in a reasonable serving size! I have already eaten two servings because I just couldn’t stop. (The best part is its now OK to do so with this recipe!!)
I started by using my go-to dough baking recipe and getting to work. So yes you will be required to do a little kneading/waiting BUT IT IS SO WORTH IT! Especially since you can make the recipe ahead, save it in the fridge and bake at your pleasure. The recipe is basically 7 ingredients that aren’t super crazy like “essence of organic tea tree leaves harvested at the full moon” no. Its: flour, protein powder, oat flour, stevia, coconut oil, applesauce, and a sf syrup sweetener, basically some baking essentials if you like to bake healthy.
Call your mom’s, Grandma’s, Brothers and Sisters!! Make this recipe ASAP!! Everyone will love you and their cholesterol levels will too! Not a trace of butter in the entire recipe. Sneak this by your kids and you will become super parent, I guarantee. **Cape not included**
Healthy Monkey Bread
Ingredients:
1C (120g) white whole wheat flour *
2tbs granulated stevia
1/3C (40g) Oatflour
1 scoop (35g) Protein powder (preferably metabolic nutrition pb cookie whey*)
1tbs (25g) unsweetened applesauce
1tbs melted and cooled coconut oil
½ packet instant yeast
Water as needed:
¼-1/2C
Method:
In a bowl, combine all ingredients except the water and mix as best as possible. Then begin to slowly add the water 1tbs at a time until a dough ball has formed. Knead and work the dough ball for approximately 5-10min. Once the dough has been sufficiently worked and the yeast is activated, cover the bowl with saran wrap and a towel and set in a warm place.
Now this is the hard part, waiting. It can take the dough anywhere from 2hrs to 6hrs to rise. DO NOT SKIMP. You want it to at least double in size before moving on the second step.
Once the dough has risen you’re on the home stretch. Mix up the dip mixture at this time:
Dip 1:
1/2tbs melted coconut oil
2tbs sf caramel syrup
Mix and Set aside in one bowl.
Dip 2:
2tbs granulated stevia
Generous heaps of cinnamon
Mix and set aside in a separate bowl.
Now take the risen dough and set it on a large sheet of parchment paper (prevents sticking) beat it down and stretch it slightly, let rest 5-10min. Once rested begin to separate tbs sized balls of dough from the ball. Continue until all the dough is now in tbs sized wads.
Take the wads and dip first in the coconut oil/syrup and then roll in the stevia/cinnamon mixture until well coated. Repeat with remaining dough. Place the dough balls in a small baking ramekin ( I filled one 4×4 and one 3inch diameter baking dish) Store in refrigerator for up to 1.5weeks (not kidding) or bake immediately for 20min at 350deg. (for dough coming from refrigerator place it straight in the oven while preheating and bake for 25min)
(Pictured: two servings, doused in Walden farms pancake syrup. Highly recommended)
Makes 3 servings, Nutrition per serving: 310calories, 9.7g Fat, 40g Carb, 15.8g Protein
Recipe Notes:
Do not try and sub pure whole wheat flour, the texture and flavor will not hold par with what this recipe is supposed to be like. You need the white whole wheat balance in order to achieve a lighter flavor with a doughy texture.
I strongly suggest trying to find a peanut butter type protein powder as it enhances the buttery flavor of the dough. However, if worst comes to worst, a cinnamon or vanilla protein, substituted by the same grams should work as well.
I used Jordan’s skinny syrup salted caramel which can be found for super cheap at home goods or Koahls. However if you go to target or Walmart in the coffee section, grab a sf caramel syrup and that will sub fine! You could also sub maple syrup or agave syrup but I cannot vouch for flavor, nutrition, or baking results.
Strong & Steady 