Healthy Muffins

Blueberry Lemon Poppy Seed Protein Muffins

Blueberry Lemon Poppyseed Protein Muffin
  • ½ cup + 2 tbsp (56g) coconut flour (measured correctly)
  • 2 scoops (84g) vanilla whey protein powder 
  • ¾ tsp baking powder
  • ¾ tsp baking soda
  • ¼ tsp salt
  • 1 tbsp (8g) poppy seeds
  • 1 tbsp (5g) lemon zest (about one medium)
  • 1 tbsp (14g) coconut oil or unsalted butter, melted and cooled slightly
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ¼ cup (60g) plain nonfat Greek yogurt
  • ¼ cup (60mL) agave syrup
  • 3 tbsp (45mL) freshly squeezed lemon juice (about one medium large)
  • ½ cup (120mL) unsweetened vanilla almond milk (or any milk)
  • 1 cup (140g) fresh blueberries

Preheat the oven to 350°F, and lightly coat 9 standard-sized muffin cups with nonstick cooking spray.

Whisk together the coconut flour, protein powder, xanthan gum, baking powder, baking soda, salt, poppy seeds, and lemon zest in a medium bowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the Greek yogurt until no large lumps remain. Stir in the agave, lemon juice, and almond milk. Add in the coconut flour mixture, stirring until fully incorporated. Let the batter rest for 10 minutes. Gently fold in the blueberries.

Divide the batter between the prepared muffin cups. Bake at 350°F for 23-26 minutes, or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before carefully turning out onto a wire rack.

Notes:

This recipe was specifically designed for whey protein powder. Most protein powders behave differently, especially when it comes to absorbing moisture. If you substitute a different whey-based protein powder than the one linked to in the recipe above, you may need to add more protein powder if the batter is too wet OR more milk if the batter is too dry. Do not substitute plant-based protein powder; it tends to be much more absorbent and will most likely result in dry, crumbly muffins.Frozen blueberries may be substituted for the fresh. To do so, reserve 1 tablespoon of the coconut flour and protein powder mixture from Step 2, and toss that with the frozen blueberries just before gently folding them into the batter. The baking time may increase by a few minutes.These muffins freeze really nicely. To thaw quickly, place individual muffins in the microwave for 40-50 seconds on 40% power.

Transcribed from: Amy’s Healthy Baking

Spinach and Banana Muffins for Toddlers

Spinach & Banana Muffins for Toddlers

If you have a toddler, you know that getting them to eat their vegetables can sometimes be a challenge. Moms and dads often have to get creative to ensure that their little ones are getting all their essential vitamins and nutrients. One great way to do this is by disguising veggies in a yummy treat. Try this low-sugar, high nutrient recipe for Spinach and Banana Muffins that is sure to have your toddler asking for more!

Ingredients:

  • ½ cup of unsweetened applesauce
  • 1 large egg
  • 2 teaspoons of vanilla extract
  • 2 cups of fresh organic spinach (uncooked)
  • 1 ripe banana
  • 1/3 cup of organic pure maple syrup
  • 2 tablespoons of coconut oil
  • 1.5 cups of whole wheat flour
  • 1 teaspoon of baking powder
  • ½ teaspoon of baking soda
  • ½ teaspoon of salt

Directions:

  1. Preheat oven to 350.
  2. Put first seven ingredients in a blender or food processor and blend.
  3. Combine remaining dry ingredients in a small mixing bowl.
  4. Add spinach mixture from blender to the dry ingredients.
  5. Slowly mix dry ingredients into spinach mixture until combined using a spoon or spatula. (If too dense, add a splash of milk. Should resemble pancake dough.)
  6. Scoop batter into greased muffin tins.
  7. Bake for 12 minutes for mini-muffins or 17 minutes for regular-sized muffins.
  8. Enjoy!

Recipe transcribed from: The Tribe Magazine