Cinnamon Apple-Raisin Rolls & Daily Recommended Intakes
15 minute sticky WFPB cinnamon buns & DRI Calculator and charts for understanding your daily values.
📰 In This Issue
🌱 The Recipe - Cinnamon Apple-Raisin Rolls - Top 9 Allergy-Friendly
Who doesn’t love cinnamon buns? This quick 15-20 minute recipe is (almost) no mess or fuss and uses apples, raisins, and simple apple sauce as healthy WFPB sweeteners. Find the short recipe video and full links below.
Note: This is a shorter recipe and newsletter. I have a large one planned for later this week. Check out the Coming Soon section below, for more info, but think Simmer & Serve Mac & Cheese 3 ways, plus Stovetop Cornbread!
🌱 Daily Recommended Intakes & Upper Limits
As plant-based eaters, we’ve all been quizzed about our protein, and we know fiber is important, but many of us might have our own concerns if we are getting enough vitamins, minerals, and nutrients on a daily basis.
So I put together a chart to help figure out the DRI (Daily Recommended Intakes) and UL (Upper Limits) that the average person needs in a day, as well as symptoms and effects from too much or too little, and you can check all of that out here. In the future I will be adding how much of common foods to eat to meet requirements and using this to help create new recipes to maximize nutrition, so make sure you’re subscribed so you don’t miss any of that!
…BUT… I also found this DRI Calculator for Healthcare Professionals which is actually a simple tool made by the National Institute of Health to create a personalized chart for DRI, macronutrients and more, in seconds! I highly recommend checking it out if you’re curious.
It’s a great reference tool if you’re like me and wondering what you need in a day. Also, if you haven’t check out the Guide to the Universal Health Guide if you want to get the latest science-backed info on what to consume in a day.
Now on with the food…
🍲 The Recipe: Cinnamon Apple-Raisin Rolls
I love gooey and sticky cinnamon buns covered in icing so this healthy whole food plant-based version, using simple healthy and common ingredients, was a must.
I also hate the mess with making cinnamon rolls so this recipe makes it so, on a whim, you can whip up a batch of cinnamon rolls and have nothing to clean but 3 bowls and a sautee/frying pan all without even getting your hands dirty.
The recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there
🔪 The Recipe: Cinnamon Apple-Raisin Rolls
⏲️ Estimated Time: About 15-20 minutes.
🍽️ Servings: Around 3-4 rolls (~$0.87 USD ea.)
💵 Cost to make: Around $2.44 USD / $3.48 CAD / € 2.32
🕹️ Difficulty: Easy
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free.
Nutrition Facts
1/4rd of the recipe (about 1 cinnamon apple-raisin roll)
🔥 178.3 Calories (8.9% DV, based on 2,000 calories)
🧈 7.4g Fat (11.3% DV of 65g)
- 🥓 Saturated Fat: 0.7g
- 🚫 Trans Fat: 0.0g
- 🌰 Polyunsaturated Fat: 2.4g
- 🥑 Monounsaturated Fat: 3.6g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 31.0mg Sodium (1.3% DV of 2,300mg)
🌾 25.2g Carbs (1.1% DV of 400g)
🥬 4.8g Fiber (17.2% DV of 28g)
- 🍬 Sugars: 9.8g (19.6% DV of 50g)
💪 4.4g Protein (8.7% DV of 50g)
🍌 211.4mg Potassium (4.5% DV of 4,700mg)
🦴 47.5mg Calcium (3.7% DV of 1,300mg)
🔩 1.5mg Iron (8.3% DV of 18mg)
🔜 Coming Soon
Three Mac & Cheese recipes that take under 30 minutes and are all simple Simmer & Serve (Dump Dinner) recipes. Coming this week!
This cornbread recipe is perfect for the holidays with a touch of sweetness and a bit of crunch on the crust and a pillowy soft center. I love to use any leftovers to make tomato sandwiches with, yum!
I’m still working on some more holiday goodies (especially some tasty and healthy WFPB SOS-Free desserts, snacks, and healthy Simmer & Serve meals!) if you want some sneak peeks then check out my Instagram stories!
🔗 PbP Resources
The 5-question reader survey is still open and I’d love to know what you want more of.
Seasonal Produce - December
The latest Seasonal Produce PDF
The Science-Backed Research Links
Ingredients that Fight Disease - latest addition: Button Mushrooms / White Mushrooms
The Research on Diet and Disease- latest update: Genetics / Epigenetics
Substack Exclusive Mini Health Posts
Cooking Articles, Guides & PDFs
If you think others might find this newsletter useful then please share!
If you have any questions, concerns, complaints, or just want to chat then please feel free to contact me by hitting reply to this email, tapping the button below, or let’s connect on Instagram—I also just joined BlueSky!
That’s all for today. Have a great weekend!
Stay healthy and nourished! Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
The calculator was helpful! I use Cronometer and plan to align my stats with it ... this will definitely help me stay on track.