High Protein Nutritionally Boosted Muscle Building Anti-aging Blueberry Muffins
High Protein Nutritionally Boosted Blueberry Chocolate Chunk Muffins
Make these muffins “your own” by using whatever nutrient-rich ingredients you have on hand. Choose your own, nuts, seeds, dried fruit, fresh fruit, shredded zucchini, shredded squash or even sweet potato, your ingredient choices are only limited by your imagination & what you have in you kitchen pantry, fridge, or freezer!
Ingredients
- 1 1/2 cups gluten free flour use any flour of your choice
- 1 1/2 cups protein powder I use whey protein powder
- 1/2 cup sucanat or turbinado or dark brown sugar; for extra nutrition
- 1/4 cup ground flax seeds or chia or hemp or a combination of any of these. Just make sure they are ground for optimal absorption
- 1/2. tsp sea salt
- 1 1/2 tsp baking powder OR 1/2 tsp baking soda + 1 tsp vinegar
- 1 cup kefir or Greek yogurt or regular yogurt or soy milk or dairy milk or almond milk (this will reduce the protein per serving)
- 4 eggs preferably from pasture raised hens. You can use only 2 eggs if your egg supply is limited. You do not need to increase the liquid to compensate if you’re adding any pureeed fruit
- 4 frozen & thawed bananas You can use fresh bananas, but frozen and thawed bananas help to increase the liquid
- 1/4 cup Black strap molasses any kind of molasses will do
- 1 1/2 cups fresh or frozen blueberries feel free to use any berries you have on hand
- 1 cup shredded /grated carrots or sweet potato or winter squash or zucchini. Ideally something orange for those carotenoids
- 1 cup leftover cantaloupe or kiwi or strawberries or papaya or mango. Looking to boost the vitamin C here.
- 4 Brazil nuts, finely chopped or sunflower seeds or almonds or cashews, etc
- 1-2 cups semi sweet chocolate chunks You want chunks of you can get them. Serious game changer
Instructions
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Preheat oven to 350 F / 177 C
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Ideally measure out all of your ingredients in individual bowls to create a mise en place (everything in its place)
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Shred carrots by hand or use a food processor.
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Purée any fruit you’re using in place of cantaloupe. You can also opt for a small chop. Leave the blueberries whole.
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Combine all dry ingredients in your largest mixing bowl
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Combine all wet ingredients in your next largest mixing bowl.
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Add the “Add-ons” last: carrots, cantaloupe, berries, nuts, chocolate...after you mix wet with dry ingredients
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Mix everything together so that everything is moistended
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Pour batter into OILED muffin tins.
Sprinkle each muffin with a little sucanat or brown sugar.
Depending on how many add-ons you added, you may have to divide the muffins into 24 servings. Do not worry. This just means that you get to eat 2 muffins at once.
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Bake at 350 F/ 177 C for 30 minutes. Check for doneness at 20 minutes by inserting a knife in the center of your largest muffin. If the knife comes out with batter attached, place the muffins back in the oven. You will likely need another 5-15 minutes, depending on how much liquid you’ve used.
Recipe Video
Recipe Notes
- For 1 muffin / 24 muffins. $0.58
NOTE: this nutrition info is different than what I presented in my video. This is the analysis I calculated after adding carrots, cantaloupe, Brazil nuts & chocolate & then dividing into 24 (not 12) servings,
Cals: 203 - Pro 8g - Carbs 28g - Fiber 3g - Fat 7g - Vit A 17% - Thiamine 56% - Riboflavin 52% - Niacin 27% - B6 49% - B12 14% - Vit C 9% - Vit D 1% - Vit E 4% - Folate 9% - Calcium 6% - Copper 7% - Iron 6% - Magnesium 6% - Manganese 11% - Phosphorus 4% - Potassium 8% - Selenium 42% - Zinc 2% - Omega-3 220mg
I make muffins to varying degrees ALL THE TIME.
Some are so yummy. Like these chocolates protein muffins pictured somewhere on my post. And some are not as delicious, but still good, and always super nutritious.
But no matter what, I always eat them. I do not waste one morsel of food, especially if its something I prepared with my two hands, using ingredient I bought with my hard earned money. It is way too expensive to live in Santa Monica to waste ANYTHING!
So, I appologize preemptively for the variations of muffin recipes I have in my one muffin video. It happened because after I initially formulated my high protein muffins, and shot my video, I then decided that I should have done an aerial shot, the kind I remember from when I took cooking classes during my undergrad training to become a Dietitian.
We did not have cell phones back then. Therefore, we did not take pictures or videos of every aspect of our lives. Our overhead shots where simply using an angled mirror to give the observer a different perspective
We also used the overhead shots during my holistic culinary school training. But in both cases, no cameras where used. We used mirrors. Just mirrors, and reality. No editing. No music. No fancy graphics. Just us cooking, and either giving a demo, or listening to a demo. Same goes for the dozens and dozens of live cooking demos I did on news stations across the country. No do-overs. No editing. Nothing fancy except for me and the interviewer.
Each time I’d send my recipe and scientific info to the interviewer ahead of time. It made both of us sound super smart. The interviewer would ask me intelligent questions and I was all prepared to answer those questions intelligently.
Yet, making this video all by myself, after not shooting anything alone for years, I was stumbling and forgetting, and I thought that doing some takes of the recipe shot overhead, would make for an interesting perspective. However, I did not have enough ingredients to completely replicate the original muffin recipe, AND, I really wanted to boost the nutrition even further by adding /using up, some things I DID have on hand.
And truthfully, I could not afford another batch of ingredients.
Someone said my perspective on money is wrong, but it is my perspective which forces me to make the most of everything I have. Plus, I love this planet and the people on it. And I think long and hard about most of the things I purchase and their environmental impact. Hence, my recipes are primarily Whole Foods based, and so Nutritionally dense, that if I only have a few things to eat in my fridge, at least I know that my recipes are extremely, nourishing. I get the most bang for my food buck.
It this frugal food philosophy entangled with my love of nutrition and fitness which fuels my recipe and video creativity.
These muffins are so, so easy that you really can’t mess them up
just remember that for each cup of flour, you need at least 1/2 egg and 1 teaspoon baking powder, or 1/3 teaspoon baking soda plus 2/3 teaspoons of vinegar. However, if you use a little extra eggs and baking powder, your recipe will still workout. I was just letting you know the minimal ratios, just in case you open your fridge and find only minimal ingredients. You just cannot mess this up. I promise.
Now go forth and make some muffins, and do not ever BUY a muffin from any retailer again. Your muffins are so much better because they’re full of your love and good energy.
