Mini Blueberry Muffins

Fat loss and muffins. Not a combination you would think could work, but I assure you it does. The battle of the bulge can be won, and you don’t even have to give up the foods you enjoy so long as you are sensible in your approach to them. For far too long I tried the elimination approach. I eliminated sweets, carbs, even entire meals yet it never worked. I was constantly yo-yo dieting, losing weight only to gain it back a short time later. I did this for years before I realized the solution was not eliminating foods, but understanding them, and then making them work as fuel for my body.

If you search Google for tips on how to lose fat, you will be bombarded with page after page of advice. Cut carbs. Avoid fat. High protein. High fat. Anything in moderation. You name it, you will probably find approaches for it. One of the most common recommendations you will find is to dump the sugar. This causes most people to cut out the obvious sources of sugar, like desserts, soda, lemonade, and sports drinks. What most people don’t account for is that sugar hides in the places you least expect it to, such as yogurt, cereal, salad dressings, and condiments. This means that even after giving up all your favorite sweets to cut out sugar, the likelihood you are still consuming far more than the recommended daily amount (no more than 6 tsp. for women and 9 tsp. for men) is high.

While I agree that sugar, whether processed or natural, should be avoided as much as possible, I do not agree with completely eliminating it altogether (hence these delicious muffins I present to you today). As long as you stay under the recommended guidelines for daily intake and your sources of sugar are natural ones, you can still be fit and healthy while consuming sugar. The problem our society faces today is extremism. We honestly lack self-discipline in many areas of our life, including food. What used to be treats a few decades ago have become the main component of our diets. With this constant consumption of sugar comes the constant production of the hormone insulin. As a result, excess blood sugar is packed into fat cells for storage, leading to the high incidence of obesity and type 2 diabetes we currently face.

Therefore, if you want to avoid the dangers of sugar without giving up your sweet treats, learn to make them yourself. Stop buying the pre-packaged stuff and prepare your own. This simple strategy allows you to regain control over what you put in your body and once you take control you will see results. Since we have become so reliant on processed foods, learning to bake all of your treats can be daunting. That is why I came up with these quick and easy blueberry muffins. One bowl. One pan. No fancy equipment required. It doesn’t matter if you’re a pro baker or a novice, these muffins will be done in no time at all without a sweat. Gluten-free, packed with a healthy balance of macronutrients, and sweetened naturally with honey, your body will feel fueled and sweet tooth satisfied despite their miniature size. Next time you plan your weekly meals, try incorporating this mini version of the classic sweet for a guilt-free snack!

Mini Blueberry Muffins

Ingredients

  • Cooking Spray
  • 1 cup Almond Flour/Meal
  • ¼ tsp. Baking Soda
  • 2 large Eggs
  • 2 tbsp. Raw Honey
  • ½ tsp. Pure Vanilla Extract
  • ½ tsp. Apple Cider Vinegar
  • ¾ tsp. Ground Cinnamon
  • Pinch of Sea Salt
  • ½ cup Frozen Wild Blueberries (do not thaw)

Directions

  1. Preheat oven to 350°. Mist a mini muffin tin with cooking spray or line with paper cups. Set aside.
  2. In a large mixing bowl, whisk almond flour/meal and baking soda. In a large measuring cup or small bowl, whisk together eggs, honey, vanilla, vinegar, cinnamon, and salt. Pour into flour mixture and mix until combined. Fold in blueberries.
  3. Fill prepared muffin tin with batter, placing about 1 tbsp. of batter in each muffin cup. Bake for 15 minutes or until lightly golden.

Nutrition

Per Serving (1 Muffin): 54 Calories; 2 g Protein; 3 g Total Fat; 0 g Sat. Fat; 1 g Fiber; 16 mg Sodium; 2 g Sugar; 3 g Carbs; 0 mg Cholesterol.

RECIPE ADAPTED FROM: E. MACDONALD & T. BACHUS
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2020

Gluten-free Pear-Chocolate Chip Muffins

With my first post of the season, I would like to officially welcome everyone to fall! I feel like I should have said that back in August, since that is when all of the Halloween and fall merchandise hit the stores. For those who live in areas where the temperatures drop in early September, I suppose it’s not a big deal to have fall flavors pop up early. Here in the sunshine state, however, it still feels too much like summer, even into mid-October.

Thankfully, temperatures have finally gotten a little cooler lately, especially at night, helping boost those fall vibes. Even on the warmest days, I still couldn’t resist switching my protein coffee into fall mode the moment the pumpkin spice almond milk hit the shelves. Slowly but surely, the spirit of fall is sinking in, thus my transition into fall mode with my sweets.

This is my first fall-inspired sweet of the season. I know it does not use either of the traditional fall favorites, apples and pumpkins, but I did still choose a fall harvested fruit, the pear. I’m not big on eating pears raw because of my issue with their texture, but I love baking them into food for their flavor. These muffins showcase the pear flavor perfectly and when paired with dark chocolate chips….need I say more? Even better, these muffins are gluten-free and only cost 155 calories, making them a great on-the-go breakfast or healthy snack when a sweets craving strikes. I urge you to give them a try, especially when you begin to grow tired of everything pumpkin and apple this season!

Gluten-free Pear-Chocolate Chip Muffins


Ingredients

  • 3 cups Old-fashioned Rolled Oats; divided
  • 2 ¼ tsp. Ground Cinnamon; divided
  • 1 tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 large Egg
  • 1 ¼ cups Whole Buttermilk
  • 5 tbsp. Pure Maple Syrup
  • 1 ½ tbsp. Olive Oil
  • 2 Pears; finely chopped
  • 5 tbsp. Dark Chocolate Chips (70% or higher)
  • ¼ cup chopped Pecans; unsalted
  • 2 tsp. Sucanat

Directions

  1. Preheat oven to 375°. Line two standard size muffin tins with paper liners (16 total). Fill remaining empty cups with 2 tbsp. water to prevent the tin from warping. Set aside.
  2. In a blender, pulverize 2½ cups oats into a fine flour. Transfer oat flour to a large bowl and add remaining ½ cup oats, 2 tsp. cinnamon, baking powder, baking soda, and salt. Set aside.
  3. In a small bowl, whisk egg. Add in the buttermilk, maple syrup, and oil. Add the egg mixture to the flour mixture, stirring until just combined. Fold in pears, chocolate chips, and pecans. Scoop batter into prepared muffin tin, filling each liner three-quarters full. Set aside.
  4. In another small bowl, toss together Sucanat and the remaining ¼ tsp. cinnamon. Sprinkle 1/8 tsp. Sucanat mixture over batter in each liner. Bake for 18 to 20 minutes, or until a toothpick inserted in the center of the muffin comes out clean.
  5. Allow muffins to cool in the tin for 10 minutes before removing and placing on a wire rack to cool completely. Store in an airtight container for 3 days or freeze and defrost when needed.

Nutrition

Per Serving: (1 Muffin): 155 Calories; 4 g Protein; 6 g Total Fat; 2 g Sat. Fat; 3 g Fiber; 130 mg Sodium; 9 g Sugar; 22 g Carbs; 14 mg Cholesterol

RECIPE ADAPTED FROM: H. BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Orange-Walnut Muffins

20190502_144735Do you wake up most mornings with zero initiative to make a healthy breakfast? I know I do! But instead of skipping this important meal altogether, I seek something quick and easy to start my day that will also help me keep hunger at bay. That means most days I’m reaching for a muffin.

20190502_144512Now this doesn’t mean you’ll see me every day at the bakery grabbing a muffin. If I want to stick to my fitness goals I can’t just reach for any muffin, therefore I make my own. I often create the same muffin recipe for about a month’s worth of meal prep. I can’t go beyond a month using the same muffin recipe as I begin to tire of it and desire something new. Since I just finished up my previous month’s prep of Orange Chocolate Veggie Muffins, it was time for a change. I decided to create a recipe with items I had on hand, which happened to be some walnuts and a plethora of Valencia oranges, as they are locally in season. Florida Valencia oranges are great for juicing and snacking, as they have very little seeds, but it is their balanced flavor that also makes me love using them in baked goods. With that said, I gathered up my oranges and got to work creating what would become my new breakfast muffin for the month. After a little trial and error, my final results were these delicious orange-walnut muffins.

20190502_144311These flavorful and slightly sweet muffins make for a perfect low-calorie breakfast or snack on the go. They can be frozen, therefore you can conveniently prepare many at once and store in the freezer until you’re ready to eat. Simply heat in the microwave for a few seconds and you’ll have a delicious yet nutritious breakfast option that’s quick enough for even the busiest of mornings and feels like a bakery treat!

 

Orange-Walnut Muffins


Ingredients

  • 1 cup White Whole-Wheat Flour
  • ¾ cup Whole-Wheat Pastry Flour
  • 1 tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 tsp. Ground Nutmeg
  • ¾ tsp. Ground Cinnamon
  • ¼ cup Chopped Walnuts
  • 2 Large Eggs
  • 1 ¼ cups Whole Buttermilk
  • 3 tbsp. Pure Cane Sugar
  • 2 tbsp. Orange Zest
  • ¼ cup Fresh Orange Juice (with Pulp)
  • 1 tbsp. Olive Oil
  • 1 tsp. Pure Vanilla Extract
  • Additional Chopped Walnuts, Cinnamon, & Sugar for topping; if desired

Directions

  1. Preheat oven to 400°. Line a 12-cup muffin tin with paper liners. Set aside.
  2. In a large bowl, combine the white whole-wheat flour, pastry flour, baking powder, baking soda, salt, nutmeg, cinnamon, and walnuts. Set aside.
  3. In a medium bowl, whisk the eggs. Stir in the buttermilk, sugar, orange zest, orange juice, oil, and vanilla. Add the egg mixture to the flour mixture and stir until just combined.
  4. Divide batter evenly among prepared muffin tin cups, filling each liner three-quarters of the way full with batter. Sprinkle the top of each batter-filled muffin cup with chopped walnuts, cinnamon, and sugar, if desired. Bake for 15 minutes, or until a toothpick inserted in the center comes out clean. Remove from oven and allow muffins to cool in pan for 10 minutes before transferring to a wire rack to cool completely. If not freezing for meal prep, store in an airtight container for 3 days at room temperature or a week in the refrigerator.

Nutrition

Per Serving (1 Muffin): 148 Calories; 5 g Protein; 5 g Total Fat<; 1 g Sat. Fat; 3 g Fiber; 172 mg Sodium; 5 g Sugar, 21 g Carbs; 34 mg Cholesterol

RECIPE ADAPTED FROM: H. BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

 

 

 

Orange Chocolate Veggie Muffins

20190408_130309Muffin or cupcake. Cupcake or muffin. There really isn’t much difference between the two these days in regards to calorie, fat, and sugar content. In order to appease the increasing needs of our modern age sweet tooth, more and more muffins get drizzled with sugary icings or sprinkled with rich, buttery streusels than ever before. To put it simply, most muffins are just cupcakes pretending to be good for you. They have become less like their healthier, quick bread ancestors and more like their calorie bomb, cupcake cousins. The muffins that I’m sharing with you today, however, are not those kind.

20190408_130052As a momma to two picky eaters, I often have to utilize human’s instinctive desire for sweets to my advantage. My kids hate anything veggie on their plates at dinner time, but throw it into a dessert, like these muffins, and they are none the wiser. Even my husband had no idea there were veggies hidden inside when I sent him off to work with one for a quick, on-the-go breakfast. Speaking of breakfast, these high fiber, low calorie, vegetarian-friendly muffins don’t just make for an easy afternoon snack or indulgent dessert, they’re also a nutritious breakfast treat when you’re short on time. Since practically everyone is short on time these days, whether you’re a parent, working professional, student, or all of the above, these muffins can easily be worked into a busy schedule. The recipe is quick to prepare and freezable, allowing you to prep them in advance at your convenience. If you want to add more veggies to you or your child’s diet while enjoying a “treat”, add these muffins into your next weekly meal rotation!

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Orange Chocolate Veggie Muffins


Ingredients

  • 1  cup White Whole-Wheat Flour
  • ¾ cup Oat Flour
  • 2 tbsp. Unsweetened Cocoa Powder
  • 1 tsp. Instant Espresso Powder
  • 1 tsp. Baking Powder
  • ¾ tsp. Ground Nutmeg
  • ½ tsp. Ground Cinnamon
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 large Egg
  • ¾ cup Whole Buttermilk
  • 3 tbsp. Raw Honey
  • 2 tbsp. Olive Oil
  • 2 tbsp. Pure Cane Sugar
  • 1 tsp. Pure Vanilla Extract
  • 1 cup shredded Zucchini
  • ½ cup peeled & shredded Carrots
  • 1 tbsp. Orange Zest

Directions

  1. Preheat oven to 400°. Line a 12-cup muffin tin with paper liners. Set aside.
  2. In a large bowl, combine white whole-wheat flour, oat flour, cocoa powder, espresso powder, baking powder, ¾ tsp. nutmeg, ½ tsp. cinnamon, baking soda, & sea salt.
  3. In a small bowl, whisk the egg. Stir in the buttermilk, honey, oil, cane sugar, & vanilla. Add the contents of the small bowl to the contents of the large bowl. Stir together until just combined. Fold in the zucchini, carrots, and orange zest.
  4. In prepared muffin tin, fill each cup ¾ full with batter. Bake for about 15 minutes, or until a toothpick inserted into the center comes out clean. Allow muffins to cool in the tin for 10 minutes before removing to a wire rack to cool completely. Muffins can be stored in an airtight container at room temperature for up to 3 days. Place in a freezer bag and store in the refrigerator up to 1 week or in the freezer for 1 month. Enjoy!

Nutrition

Per Serving (1 Muffin): 134 Calories; 4 g Protein; 4 g Total Fat; 1 g Sat. Fat; 2 g Fiber; 158 mg Sodium; 8 g Sugar; 22 g Carbs; 17 mg Cholesterol

RECIPE ADAPTED FROM: H. BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Cherry Breakfast Muffins

20180605_111234When morning hits, do you rush to the kitchen for something to eat or are you just rushing to get out the door? I admit there was a time I would always be rushing to get out the door, never leaving myself any time to eat an adequate breakfast. Although I’m still always rushing, thanks to the snooze button, I now always make sure I never leave without a bite to eat.

The importance of breakfast is highly overlooked, and those who skip it happen to be the ones who need it the most. If you’re always waking up groggy and sluggish, a boost of balanced nutrition first thing in the morning will get your engine going and help you be more productive throughout the day. Additionally, those who opt for breakfast tend to make healthier food choices and eat less overall throughout the day, leading to a healthier weight and life.

20180605_110128Despite knowing all the benefits of breakfast, it happens to be the one meal most people still feel okay skipping. This is largely due to the fact that people do not feel like waking up and cooking a meal. If this describes how you feel, please don’t think there aren’t any options. These cherry breakfast muffins are a perfect example of the many ways you can enjoy a healthy bite to eat without making a mess in the kitchen before the sun rises. Breakfast muffins, overnight oats, yogurt parfaits, pre-made, frozen breakfast sandwiches and burritos are all healthy, easy options for breakfast in a hurry, without having to turn to processed, pricey, and typically unhealthy meal replacement shakes.

What I personally love about these cherry muffins is they provide balanced, natural nutrition that’s easy to eat on the go or pack away as a snack. Healthy ingredients like wheat germ, whole-wheat flour, olive oil, and dried cherries allow each muffin to provide a healthy dose of protein (5 g.) and fiber (3 g.), while remaining relatively low in calories (202) and fat (1 g.) than a typical coffee shop muffin. Without losing the great taste of their full fat cousins, these muffins provide enough protein and fiber to keep you full and satisfied.

20180605_115939For those who happen to be a gym rat or fitness enthusiast, you have the option of doing what I do and spiking this recipe with a scoop of protein powder. The addition boosts each muffin to 20 grams of protein, 8 grams of fiber, and enough essential nutrients to adequately power a more active lifestyle. If you do elect to utilize this method, keep in mind that the nutritional content of each serving will solely depend on the brand you use. The powder I use is a certified organic, plant-based blend (no whey or soy) that is free from questionable chemicals and unnatural ingredients. It contains 15 grams of protein, 5 grams of fiber, and 1 billion CFU of probiotics per serving.

Whether you choose to nutritionally enhance these muffins with your own protein powder or leave them as is, you can expect them to take about 30 minutes to prepare from start to finish, with approximately 10 minutes of hands on time. This recipe will yield 12 muffins, with each serving consisting of 1 muffin. You may store these muffins in an airtight container for 3 days, in the refrigerator for one week, or in the freezer for 3 months. If you elect to give these muffins a try, I promise they will never disappoint as a delicious, quick and easy breakfast, snack, or dessert!

 

Cherry Breakfast Muffins

 

Ingredients:

  • 6.75 ounces (1 ½ cups) White Whole-Wheat Flour
  • 1 cup Dried Cherries
  • ½ cup Toasted Wheat Germ
  • ½ cup packed Light Brown Sugar
  • 1 tsp. Baking Powder
  • 1 tsp. Baking Soda
  • ½ tsp. Salt
  • ¼ tsp. Ground Allspice
  • 1 cup fat-free Milk
  • ¼ cup light Olive Oil
  • 1 Large Egg

 

Preparation:

  1. Preheat oven to 400°. Line a 12-cup muffin tin with paper liners. Coat liners with cooking spray. Set aside.
  2. In a large bowl, place the flour, cherries, wheat germ, brown sugar, baking powder, baking soda, salt, and allspice. Stir with a whisk until combined, then make a well in the center of the mixture.
  3. In a small bowl, whisk the milk, oil, and egg together. Pour the milk mixture into the well of the flour mixture and stir until all ingredients are just moistened.
  4. Divide batter evenly among the prepared muffin cups. Bake for approximately 15 minutes, or until a toothpick inserted in the center comes out clean. Cool 5 minutes in the pan on a wire rack. Remove muffins from the pan and place on the wire rack to cool completely. Enjoy!

 

RECIPE ADAPTED FROM: MAUREEN CALLAHAN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018

Skinny Chocolate Raspberry Cupcakes

20180309_182917Although we are well into the second week of March, I want to rewind for a moment to last month. February is traditionally dedicated to heart health and love and in honor of that theme I created this delicious, sweet treat that is healthier for your heart. I initially served these to my family for Valentine’s Day but have recently made them again as a high protein treat for post workouts. No matter if you add protein powder or just want a healthier treat, these cupcakes are perfect for serving yourself and your loved ones long after the 14th of February.

20180309_182958To make these cupcakes “skinny”, I replaced the traditional use of butter with mashed banana. To sneak in some whole-grains, I swapped whole-wheat flour for the typically used all-purpose. Before baking, each cupcake received a natural pop of red color from a few raspberries placed on top of the batter. This recipe makeover results in a delicious 88 calorie cupcake with no saturated fat, 2 grams of protein, and 1 gram of fiber. A sweet treat to share without any of the guilt!

20180309_182110Note: If you want to make these into protein cupcakes, add a scoop of your favorite chocolate or vanilla protein powder. This will result in each cupcake containing approximately 91 calories, 0 grams saturated fat, 4 grams protein, and 2 grams fiber, depending on the brand of powder. This recipe will produce approximately 24 cupcakes.

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Skinny Chocolate Raspberry Cupcakes

Ingredients:

  • 1 cup White Whole-Wheat Flour
  • 1 cup Cane Sugar
  • ½ cup unsweetened Cocoa Powder
  • ¾ tsp. Baking Powder
  • ¾ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 Large Egg
  • ½ cup Mashed Banana (about 1 Medium)
  • ½ cup Warm Water
  • ¼ cup Milk
  • ¼ cup Light Olive Oil
  • 1 tsp. Vanilla Extract
  • 1 ¼ cups Raspberries (about 72)
  • 1 scoop Chocolate or Vanilla Protein Powder (optional)

Preparation:

  1. Preheat oven to 350°. Line 24 regular size muffin cups with paper liners. Spray each paper liner with nonstick cooking spray. Set aside.
  2. In a large bowl, combine the flour, sugar, cocoa powder, baking powder, baking soda, salt, and protein powder (if using). In a different bowl, whisk together the egg, mashed banana, water, milk, oil, and vanilla. Fold the banana mixture into the flour mixture until combined.
  3. Scoop batter into the prepared muffin cups, filling each cup ¾ full. Drop 3 raspberries in the batter of each cup. Bake 20 minutes or until a toothpick inserted in the center of the cupcakes comes out clean.

 

RECIPE ADAPTED FROM: JESSIE SHAFER
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018

 

Gluten-Free Pomegranate Apple Protein Muffins

20171128_144623Mornings are not my friend. In fact, I don’t think there has ever been a day in my life where I have been a morning person. Since I am most definitely a night owl, it only makes sense that I do not want to spend time in the kitchen making breakfast.

20171128_144819To avoid skipping breakfast, which is the most important meal of the day, I whip up these amazing muffins on meal prep day. Then I have a quick and easy on-the-go treat that contains all the vital nutrients the body needs. On days that I do not have to be somewhere in the A.M., I will make a larger breakfast and enjoy these muffins as a post-workout snack.

20171128_144837I know it is easy for the brain to be fooled by the word “muffin” that these little gems are not healthy, but do not compare processed, overly sweet bakery muffins to these. Each of these muffins only contains 149 calories, 1 gram of saturated fat, 2 grams of fiber, and 5 grams of protein. Oat flour stands in for traditional wheat flour, making each muffin gluten-free and lower carb. There is no refined sugar added for sweetness, only raw, organic honey, which keeps the sugar content very low (only 10 grams). They are even vegetarian friendly! I like to make a large batch and store in the freezer, that way they do not spoil and you can pull one out as needed and warm it up quickly in the microwave. Quick, easy, satisfying, and made with flavors of the season. Enjoy!

 

Gluten-Free Pomegranate Apple Protein Muffins 

Ingredients:

  • 2 cups Oat Flour
  • 2 tsp. Ground Cinnamon
  • 1 ½ tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1/3 cup Chopped Walnuts; raw & unsalted
  • 2 Large Eggs
  • ¾ cup Milk
  • 5 tbsp. Raw Unfiltered Honey
  • ¼ cup Greek Yogurt
  • 1 Granny Smith Apple; peeled, cored, & diced
  • 1/3 cup Pomegranate Seeds

 

Preparation:

  1. Preheat oven to 400°. Line a 12-count muffin tin with paper liners. Set aside.
  2. In a large bowl, whisk together the flour, cinnamon, baking powder, baking soda, and salt. Add the walnuts and whisk again. In a small bowl, whisk the eggs, then stir in the milk, honey and yogurt. Add egg mixture to flour mixture and stir until just combined. Fold in apple and pomegranate seeds. Do not overmix. The mixture will be lumpy.
  3. Fill each muffin cup liner three-quarters of the way full with batter. Bake for 15 minutes or until a toothpick comes out clean when inserted in center. Let cool in tin for 10 minutes, then transfer muffins to a wire rack to cool completely.

 

RECIPE ADAPTED FROM: HEATHER BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017