These easy whole wheat cinnamon rolls will always bring a smile. Not only are these rolls scrumptious, but they're good for you too; made with freshly milled whole wheat flour and other wholesome ingredients.
Who loves a warm, fresh from the oven, homemade cinnamon roll?
However, if you are trying to eat healthier who wants regular cinnamon rolls made from not-good-for-you ingredients. If homemade, most of the time they would be made with bleached white flour, bleached white sugar, bleached white salt and trans fat hydrogenated bleached white shortening. On that same note, if they are store-bought then they are loaded with those same ingredients along with many chemicals. Either way, yuk!
So, what do you do? I say, if you are going to eat a mouth watering, delicious, soft and fluffy cinnamon roll then lets make it healthy!!! It is possible you know.
See, there are totally healthy ingredients available. Did I just say "totally"? Yes, because it is possible to make a cinnamon roll with ingredients that are good for the body. Let's talk about them briefly:
The first place to start is with the flour. You can use true whole wheat flour that has been freshly milled and unsifted. Freshly milled whole wheat grain contains so many vital nutrients; all of which are required by our bodies to be healthy.
Next, virgin coconut oil is such an awesome oil. Yes, it is a saturated fat, but due to its makeup the body processes it differently than other saturated fats. Also, Virgin coconut oil offers antioxidants, anti-fungal, anti-microbial, anti-viral and anti-bacterial properties, just to name some of its many benefits. Again, so good for the body.
Sea salt, let's be clear, all salt is sea salt; all salt comes from the sea. But, it's where and how it's processed that is important. Salt is absolutely, absolutely required by the body. Hey, when you go to the emergency room what is the first thing they hook you up to? Salty water. The thing is, we need to consume salt that is whole and in its natural form with all its trace minerals with nothing taken away and nothing added like anti-caking additives. My choice is Real Salt Sea Salt by Redmond Trading Company.
Flax seed, another beautiful addition to our diet. Flax seed helps provide those all-important omega-3's. You know the essential fatty acids that our bodies can not make. It provides a plethora of benefits from lowering inflammation to providing lots of fiber.
Sugar is sugar as far as calories are concerned; however, as with all natural foods, each food offers its own healthy nutrients. Sugar is no different. Sucanat, which is simply dehydrated cane juice still containing its molasses, provides iron, potassium and other trace nutrients. So if you are going to use sugar when you bake/cook, then at least choose one that will give you something verses empty calories, bleach and other chemicals.
Lecithin, what is lecithin? Basically it is an emulsifier which helps soften bread; but more importantly it is rich in B vitamins and aids in the metabolism of cholesterol and saturated fats along . Who doesn't need that?
My point is, you do have a choice. You can provide your self and family with great tasting food using truly healthy ingredients. So, let's get to it! Let's make some easy, healthy, soft and yummy, whole wheat cinnamon rolls that everyone will love and you will feel good about serving.
2 cups Warm Water (110-115 degrees)
3-1/2 Tablespoons Virgin Coconut Oil or Extra Virgin Olive Oil
3-1/2 Tablespoons Raw Sugar or honey
1-1/2 teaspoons Real Salt* Sea Salt
1 teaspoon Gluten* (optional)
1 Tablespoon Lecithin* (optional)
1/4 cup freshly ground Flax Seed*
2 teaspoons Instant Yeast
4-1/2 - 6 cups Hard White Whole Wheat Flour, freshly milled
1/4 cup Softened Butter
1 - 2 Tablespoons Cinnamon
1/3 - 1/2 cup Sucanat* or Brown Sugar
1/2 cup chopped Pecans and/or Raisins
2 -3 Tablespoons Orange Juice or Milk
1 cup Powdered Sugar
1/4 teaspoon Vanilla
Preheat oven to 350 degrees. Butter-grease baking dish, cake pan or muffin tin.
Raisins: For softer raisins, place them in a bowl and cover by an inch or so with a flavored liquid such as apple juice or bourbon or just water. Tip: If you do not soak firm raisins they will be firm in your rolls.
Mill your whole wheat (berries) into flour.
Note: One cup of grain will produce about 1-1/2 cups flour; so, simply divide the total cups of flour needed by 1.5 to get the number of cups of grain you will need to mill. Example: 6 cups flour needed divided by 1.5 = 4 cups grain to be milled.
No, you will not taste the beans once your cinnamon rolls are cooked. Again, check out my Getting Started-Milling page to learn more. 1 Tablespoon dried beans per cup of grain. I like to use dried navy beans or baby Lima beans; however, pretty much any dried bean will work.
In a large mixer bowl - (I use the Bosch Universal Plus Mixer - AWESOME mixer!),
Stir to blend the first 7 ingredients. Position dough hook on mixer; add half the flour and yeast; mix on low for about a minute.
Start adding the remaining flour, 1/2 cup at a time until the dough cleans the side of the bowl. Stop adding flour!
Start your timer and knead for 6 minutes.
Pour some olive oil on your hands and work surface.
Roll or press dough into about an 8x10 inch rectangle, 1/4 inch thick. The thinner the dough the more goody inside. I'm all about more goody aren't you?!
Spread the softened butter; sprinkle with plenty of cinnamon, Sucanat and chopped pecans and soaked raisins (drained of course).
Starting on one long side, roll dough similar to rolling a sleeping bag. As you roll, pull the dough toward you a little to make the roll tight. Pinch seam.
Cut rolls about 1-1/2 inches wide (about 2 fingers width) using a dough cutter, sharp knife or dental floss.
Place cut rolls in your well butter-greased baking dish. Not required, but for fluffier rolls, cover with plastic wrap and allow to rise 15-20 minutes.
Bake in a preheated 350 degree oven for 20-25 minutes.
Mix together juice or milk, powdered sugar and vanilla; adding more liquid or sugar as needed for spreadable consistency similar to soft butter. Allow rolls to cool before glazing.
Coconut Oil - Coconut oil is so good for you. If you do not want the taste of coconut then you can use expeller-pressed coconut oil which does not taste or smell like coconuts. See my Ingredients page for more nutritional details.
Real Salt Sea Salt - My favorite salt, so full of flavor. Real Salt Sea Salt brand is true sea salt and the only brand I use. It contains all the trace minerals which are absolutely needed by the body. See my Ingredients page for more nutritional details.
Flax Seed - Flax seed is a great source for those all-important omega-3's and other nutrients. But, to get any benefit you must grind the seeds up fresh. Use your NutriMill Mini Seed Mill, coffee grinder or blender.
See my Ingredients page for more nutritional details.
See Getting Started Milling your own flour.