Triple Protein Muffin Experiment

February 27, 2013

I’m a cook, not a baker, but as a heavy lifting vegan who is focused on a diet of clean carbs and lean protein, a girl craves a delicious baked good every once in a while. I was determined to find a protein muffin recipe that would hit that craving just right. It was time to get serious. I perused tons of online recipes and came up with some of my own ideas that resulted in this three way muffin baking extravaganza.

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Read on!

But I’ll spoil the ending for you.

The blueberry muffins were the crowd pleaser for those who don’t have a palette adjusted to eating non-processed foods. They taste the closest to a “real” muffin and also had the most impressive nutrition facts.

The pumpkin cacao were the hubby’s favorite, but for those of you who are used to chocolate chips, rather than raw chocolate, these might leave you with a funny aftertaste. Personally? I thought they were great.

The chocolate avocado were my personal favorite. They were rich, creamy, and served as the PERFECT dessert. Again, those who aren’t used to eating non-processed foods thought these had a funny aftertaste, probably due to the cocoa powder and lack of sugar, but personally I CRAVE that pure chocolate taste and loved that they weren’t too sweet.

And now the recipes!

Blueberry Protein Muffins
Author: 
Recipe type: Breakfast, Muffins, Baking
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 1 c. oat flour
  • ¾ c. protein powder
  • ½ c. ground flax
  • 2 tsp. cinnamon
  • ¼ tsp. salt
  • 1 tsp. baking powder
  • 3 tbsp. egg replacer + 9 tbsp. water
  • 1 c. blueberries
  • 1 tsp. vanilla
  • ⅔ c. water
  • Optional: 6-8 drops liquid stevia (I didn’t use any and thought the blueberries made it sweet enough!)
Instructions
  1. Directions: preheat oven to 350 degrees. Mix all dry ingredients in large mixing bowl. In separate small bowl, combine egg replacer and 6 tbsp. water. Let sit for 1 minute. Add egg replacer and all other ingredients into dry mix. Stir in blueberries (I used frozen wild blueberries). Bake for 20-25 minutes, or until toothpick inserted into middle of muffin comes out clean.
Nutrition Information
Serving size: 1 Calories: 100 Protein: 10.5

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Pumpkin Cacao Protein Muffins
Author: 
Recipe type: Muffins, Breakfast, Baking
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 1 c. oat flour
  • ½ c. oats
  • ½ c. protein powder
  • ½ tsp. salt
  • 2 tsp. baking powder
  • 1 tbsp. pumpkin pie spice
  • 1 tbsp. cinnamon
  • ½ tsp. baking soda
  • ¼ c. cacao nibs
  • 1 mashed banana
  • ½ c. almond milk
  • ¾ c. pumpkin
  • ¾ c. unsweetened applesauce
  • 2 egg replacer servings
  • Optional: 6-8 drops liquid stevia (I didn’t use any and thought the applesauce and banana provided enough sweetness!)
Instructions
  1. Preheat oven to 425 degrees. Mix all dry ingredients in large mixing bowl. Combine mashed banana, pumpkin, and applesauce. Add to dry ingredients. Mix egg replacer with water as directed and mix into dry ingredients. Stir in cacao nibs and scoop batter into muffin tin. Bake for 25 minutes, or until toothpick inserted into middle of muffin comes out clean.
Nutrition Information
Serving size: 1 Calories: 107 Protein: 8

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My favorite way to enjoy these?

Post workout topped with peanut butter sauce (peanut flour, almond milk, chia seeds, and stevia), alongside my homemade green juice.

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Chocolate Avocado Muffins
Author: 
Recipe type: Muffins, Breakfast, Baking
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 1½ c. oat flour
  • ½ c. protein powder
  • ½ c. cocoa powder
  • 1¼ c. almond milk
  • 1 ripe avocado
  • 2 tbsp. coconut oil
  • 1 tsp. vanilla
  • 4 tbsp. unsweetened applesauce
  • 2 tbsp. agave nectar
  • Optional: 6-8 drops liquid stevia (I didn’t use any and thought the agave nectar provided plenty of sweetness, helped tie the dry ingredients together, and blended perfectly with the flavors so as not to cover up the rich chocolate taste)
Instructions
  1. Preheat oven to 350 degrees. Mix dry ingredients in large mixing bowl. In separate mixing bowl, combine all other ingredients. Beat with a hand mixer for about 2 minutes, or until consistency is creamy. You may still have small chunks of avocado or coconut oil – this is fine. Slowly add dry ingredients into wet batter, stirring as you go until thoroughly mixed. Batter should be fairly creamy. Scoop batter into muffin tins and bake for 25 minutes, or until toothpick inserted into middle of muffin comes out clean.
Nutrition Information
Serving size: 1 Calories: 125 Protein: 5

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My favorite way to enjoy these?

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Chocolate Avocado Muffin topped with vanilla non-dairy yogurt, mixed berries, and cinnamon.

Try out these recipes and let me know what you think!

Cheers,

AvocadoAthlete

Chia Chai Latte Protein Bites

February 25, 2013

HAPPY MONDAY!

Well, it is for me at least. I had a BEAUTIFUL weekend. It certainly didn’t have anything to do with the weather, but it was beautiful nonetheless. On Friday I received the awesome blessing of an opportunity to meet up with some other New England area bloggers for a veggie dinner at Garden Grille in Rhode Island. Talk about good company.

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These ladies are the bomb, and you might recognize a few of them :) Big thank you to Kasey and Heather for organizing this!

We all got the chance to share our life stories and how we came to love a plant-based lifestyle. There were stories of weight loss, strength training, marathon running, and healed digestive issues ;) But of course no one thought it was TMI. It was so great to join a table of people who were all on a similar journey.

My dinner:

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We all shared two plates of these delicious white sweet potato fries with house-made BBQ sauce – YUM!

I got a chick pea crepe stuffed with kale and potatoes, topped with mushroom gravy and greens. Super savory.

I got a chick pea crepe stuffed with kale and potatoes, topped with mushroom gravy and greens. Super savory.

Before we left, the owner came to chat with us for a minute and asked if we were there for a birthday or something. We told him we were all health and fitness bloggers, and he said,

“Oh! So this table right here could change the world.”

I think he has higher hopes for us than we have for ourselves, but his enthusiasm was intoxicating.

It is just NO coincidence that I came home from that dinner filled with inspiration for baking and cooking all weekend.

I haven’t created many of my own recipes lately, but I was on a mission. The result? These beautiful little treats.

They are delicious, packed with plant power protein, and not too sweet. Bonus? They have a little dose of caffeine too :)

Chia Chai Latte Protein Bites
Author: 
Recipe type: Snack, Dessert
Prep time: 
Total time: 
Serves: 17
 
Ingredients
  • ½ c. raw almonds
  • ¼ c. raisins
  • 1 c. oatmeal
  • 2 scoops protein powder
  • ¼ c. peanut flour
  • ¼ c. oat flour (or flour of choice)
  • 2 tbsp. chia seeds
  • 2 tsp. cinnamon
  • ½ tsp. nutmeg
  • ¾ c. brewed coffee
  • ½ c. almond milk
  • 2 chai tea bags
  • 1 tsp. vanilla
  • 1 tbsp. agave nectar
Instructions
  1. Brew coffee (I use about 2 scoops coffee grounds and 1 cup water). In food processor, blend raw almonds, raisins, and oat flour for at least 2 minutes or until consistency is such that it will stick together when you press down on it. When coffee is brewed, combine with almond milk, vanilla, and agave nectar. Place tea bags in coffee mixture and let sit for at least 5 minutes. In separate bowl combine oatmeal, protein powder, peanut flour, chia seeds, and spices. Add in almond raisin mixture and combine thoroughly. Pour in coffee mixture until you get a doughy consistency, about ¾ c. liquid.
  2. Cover plate or tray with wax paper. Hand roll dough into 1-inch balls. Place in refrigerator for at least 1 hour or overnight. Enjoy!
  3. *Alteration: replace raw almonds and peanut flour with equivalent amount of nut butter. Either hand chop or use food processor to break down raisins.
  4. *Alteration: for a sweeter version, add 8 drops liquid stevia or 1-2 tbsp. extra agave nectar. This recipe is not very sweet, as I’m trying to adjust my palette for sugar and sweetness.
Nutrition Information
Serving size: 1 Calories: 75 Protein: 5
I just pulled a whole bunch of things out of my cupboard to spark some inspiration!

I just pulled a whole bunch of things out of my cupboard to spark some inspiration!

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Try out the recipe and let me know what you think!

Cheers,

AvocadoAthlete

(ps) coming up this week: new workout plans and my triple protein muffin experiment! GREAT RECIPES.