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

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Peanut Butter Banana Protein Muffins

20171113_142923Muffins are a tasty treat with so many flavor possibilities that almost anyone can find at least one type to enjoy. Muffins are also a great convenience food, especially for those looking for a healthy snack or quick on-the-go breakfast. Unfortunately, they tend to get a bad reputation, all thanks to the hordes of mass-produced, processed impostors sold in stores. When you make your own at home, however, you can enjoy all the tasty goodness with real, wholesome ingredients you should be eating, like mashed fruit, Greek yogurt, nuts, and healthy oils.

20171113_143004I initially developed these peanut butter banana protein muffins to make one of my favorite breakfast options, peanut butter banana toast, more portable for busy mornings. When I have to get my hubby to work or my oldest daughter to school and no one feels like getting out of bed, these become a breakfast savior. I just pull them from the refrigerator or freezer, heat them up in the microwave for 15 seconds, and before you know it breakfast is served and out the door we go. For mornings that I have time to make breakfast, these become a great snack. If you are health conscious, these muffins are a delicious, flourless pre- or post-workout snack, due to the high protein content (peanut butter & Greek yogurt) and healthy carbs (oat flour) needed to fuel, repair, and rebuild the body. These muffins can be made ahead and stored in an airtight container at room temperature for about 4 days. You can freeze any that you have not used within that time period for up to 3 months.

20171113_142937I know some of you may still be skeptical. How can enjoying a delicious, sweet little muffin for breakfast or a snack be healthy? Well if you are still not convinced maybe the following example will help you understand a little better. Let’s pretend you normally have two slices of whole-wheat peanut butter banana toast for breakfast (I usually only have one but many typically have two slices). Two slices of whole-wheat bread, 2 tablespoons of natural peanut butter, one banana, and two teaspoons of honey will easily add up to almost 500 calories. One of these flourless muffins has less than 150 calories, 1.5 grams saturated fat, 5 grams of Protein, 2 grams of Fiber, 20 grams of carbs, and only 7 grams of sugar. I know it sounds too good to be true but it really is a healthier and super easy option. For those who are not concerned if they are healthy, I guarantee you will enjoy them just like you would any other sugar laden muffin!

Peanut Butter Banana Protein Muffins

Ingredients:

  • 2 cups Oat Flour (process 2 cups Old Fashioned Oats in a food processor until fine)
  • 1 tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 2 Large Eggs; divided
  • 2 tsp. Olive Oil
  • ½ cup plus 2 tbsp. Greek Yogurt; divided
  • ¼ cup Pure Maple Syrup
  • 1 tsp. Pure Vanilla Extract
  • 3 Bananas; divided
  • 2 tbsp. Natural Unsalted Peanut Butter

Preparation:

  1. Preheat oven to 350°. Line a 12-cup muffin tin with paper liners. Set aside.
  2. To prepare batter, mix flour, baking powder, baking soda, and salt in a large bowl. In a small bowl, whisk together 1 egg and oil. Stir in the ½ cup of yogurt, maple syrup, and vanilla. Add the egg mixture to the flour mixture and stir until just combined.
  3. Mash 2 ½ bananas and fold into the mixture until just combined and no white streaks of banana remain. The mixture will still appear lumpy.
  4. To prepare the filling, mash the remaining ½ banana in a small bowl. Stir in the remaining 1 egg, 2 tbsp. yogurt, and peanut butter until well combined.
  5. Fill one-third of each muffin liner with batter. Dollop 1 tsp. of filling into each liner. Divide the remaining batter evenly among the liners to cover the filling. Bake muffins for 18 to 20 minutes, or until a toothpick comes out clean when inserted into the center of the muffin. Let muffins cool in the tin for 5 minutes, then remove muffins from the tin and finish cooling on a wire rack.

 

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

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017

Skinny Frosted Pumpkin Spice Cake

pumpkin3Happy Halloween everyone! As today comes and goes Thanksgiving will approach soon thereafter, with pumpkin being the favorite flavor to represent the season. Pumpkin pie may be the go to classic but pumpkin cake is a close runner up. What is not to love about a moist, fluffy cake flavored with delicious pumpkin and warm, comforting spices??? I certainly can’t think of anything! Then you add the rich layer of cream cheese frosting that not only creates an adored classic combination but it also locks in the cake’s moisture for days. At this point it shouldn’t take much convincing to get any pumpkin lover to give this recipe a go.

pumpkincake1However, if flavor and texture are not enough to convince you to try this cake the ease itself should persuade you. A sheet cake is the easiest type of cake to make and it can feed a lot of people (both essential perks for the holiday baker). Simply prepare the batter, spread into the pan, and bake. Once the cake cools you spread a layer of cream cheese frosting on top and cut into squares to serve. There is no trimming or chilling layers or preparing huge batches of frosting, making this cake the perfect addition to the holiday table or as a quick treat to whip up for a work, school, or church function.

Pumpkincake2If having said all of that still wasn’t enough convincing, how about the fact that this cake is a much lighter version of all its competitors. Traditional pumpkin cakes with cream cheese frosting run well over 350 calories per slice and triple the amount of fat content found in this recipe. The cake is easily made lighter by swapping traditional all-purpose flour with whole-wheat while organic light brown sugar stands in for the typical refined version. The cream cheese frosting is lightened up with the use of 1/3 less fat cream cheese, minimal butter, and organic powdered sugar that again stands in for the refined alternative. This cake is a much lighter and welcoming change from the traditional pumpkin pie and will yield approximately 24 servings (1 square). If you are following Weight Watchers, one square of cake is equal to 3 Points or 5 Points Plus.

Skinny Frosted Pumpkin Spice Cake

Cake Ingredients:

  • 10 oz. Whole-Wheat Flour (approximately 2¼ cups)
  • 2 ½ tsp. Baking Powder
  • 2 tsp. Ground Cinnamon
  • 1 tsp. Pumpkin Pie Spice
  • ¼ tsp. Salt
  • 1 cup Organic Brown Sugar (such as Wholesome’s); packed
  • ¼ cup Unsalted Butter; softened
  • 1 tsp. Pure Vanilla Extract
  • 2 Eggs
  • 1 (15 oz.) can Pumpkin Puree
  • Nonstick Cooking Spray (Olive Oil)

Frosting Ingredients:

  • 2 tbsp. Unsalted Butter; softened
  • 1 tsp. Pure Vanilla Extract
  • 1 (8 oz.) pkg. 1/3 less fat Cream Cheese (Neufchatel); softened
  • 2 cups Organic Powdered Sugar (such as Wholesome’s); sifted

Formula:

  1. Preheat oven to 350°. Spray a 13 x 9 inch baking pan with nonstick cooking spray. Set aside.
  2. To prepare the cake, combine the flour, baking powder, cinnamon, pie spice, and salt in a small bowl. Stir with a whisk until just incorporated.
  3. In the bowl of a stand mixer (or large bowl) combine the brown sugar, butter, and vanilla. Beat with a mixer on medium speed until incorporated. Add the eggs, 1 at a time, beating well after each addition. Add the pumpkin puree and mix well. Gently fold in the flour mixture to the pumpkin mixture.
  4. Spread the batter evenly into the prepared baking pan, making sure to smooth out well as it will not smooth itself while baking. Bake the cake for approximately 25 minutes or until a toothpick inserted in the center comes out clean. Cool the cake on a wire rack.
  5. While the cake cools, prepare the frosting by combining the butter, vanilla, and cream cheese in the bowl of a stand mixer (or medium bowl). Beat the mixture on medium speed until light and fluffy. Slowly add the powdered sugar and beat until mixture is smooth and well combined. Spread the frosting evenly over the cooled cake. Cut into squares and serve.

NUTRITIONAL INFORMATION

(1 Square)

PumpkinCakeCreamCheeseFrostingWeight Watchers: 3 Points or 5 Points Plus

RECIPE ADAPTED FROM: TRISHA KRUSE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2015

Skinny Banana Nut Bread

4There is something about September that makes me crave Banana Bread. For me, I see it as a great transition from the light, berry desserts of summer to the heartier apple and pumpkin desserts of fall. The weather is just starting to show signs of changing here in Florida. The days are becoming shorter and the high temperatures are struggling to reach 90° anymore. These slight environmental changes are what trigger my changing taste buds each year.

In order to continue to enjoy banana bread like I have in the past, I needed to create a healthier alternative that would fit into my changing lifestyle. Banana bread may seem like a healthy dessert but it is often loaded with unnecessary sugar and can have upwards of 10 grams of fat per slice and over half being from saturated fat, which is no bueno!!! So with all of these bad numbers can banana bread actually become healthier? The answer is yes.

1There are many ways to shave calories and fat off of banana bread while adding in essential nutrients that make you feel a lot less guilty for indulging your cravings. Some swap wheat flour for coconut flour. Others add applesauce in place of butter or oil. I do not like these alternatives because I feel like the bread ends up tasting too much like coconut or apple when I want it to taste only of banana. In order to shave the bad and replace it with some good, I first cut out the eggs. Eggs are good but as the saying goes, too much of a good thing can be bad. Since I still want my eggs at breakfast I cut them out of the bread. Next, I replaced butter with olive oil, which also replaced a significant amount of saturated fat with healthier poly & monounsaturated fats. Another swap was allowing plain Greek yogurt to stand in for the typical sour cream called for in most conventional recipes. The addition of Greek yogurt not only helps shave down the bad qualities in traditional banana bread but it also adds beneficial protein, probiotics, vitamin B12, potassium, and calcium. Also by adding the yogurt I was able to cut down on the amount of olive oil needed. In order to cut down on the amount of white flour without changing the texture too much, I replaced half of the all-purpose flour with whole-wheat flour. If those changes weren’t enough I decided to sneak in some flaxseed to add heart healthy omega 3s and use only very ripe bananas to cut back on added sugar. Don’t be tempted to use those barely ripe bananas you just bought at the store no matter how much you may want to try this recipe. If the bananas are not overly ripe the bread will not taste as sweet and you will likely be disappointed. The reason this step is so important is because as the banana ripens, the natural sugars concentrate and the flavor matures. Many overlook this step and it is the most crucial. If you have to skip this step for whatever reason, you may have to bump up the sugar to 1 ½ cups to keep it as sweet, but keep in mind if you do the nutritional values will change.

3Although there have been many alterations to this recipe to make it more nutritious it still produces a tasty loaf. I enjoy a slice as a late night snack but it would also be great with coffee or tea at breakfast. The following recipe will produce 2 loaves of bread and approximately 24 servings. A serving size is one slice that weighs approximately 2 oz. Total preparation time for this recipe is approximately 1 ½ hours. If you are following Weight Watchers, one slice is 4 Points or 5 Points Plus.

Skinny Banana Nut Bread

Ingredients:

  • 6.8 oz. (1 ½ cups) Unbleached All-Purpose Flour
  • 7.2 oz. (1 ½ cups) Whole-Wheat Flour
  • ½ cup Flaxseed Meal
  • 2 tsp. Baking Powder
  • 1 tsp. Salt
  • 2 tsp. Baking Soda
  • 2 cups Very Ripe Bananas; mashed (about 4 large)
  • 1 cup Walnuts; chopped
  • 1 cup Granulated Sugar
  • 1 tsp. Vanilla Extract
  • 1 cup Plain Greek Yogurt
  • ½ cup Olive Oil
  • Olive Oil Cooking Spray

Formula:

  1. Preheat the oven to 325°. Prepare two 9 x 5 inch loaf pans by coating all sides with cooking spray.
  2. Combine flours, flaxseed, baking powder, salt, and baking soda in a large bowl. Stir with a whisk until mixed. In a medium bowl, combine banana, walnuts, sugar, vanilla, yogurt, and oil. Add the banana mixture to the flour mixture and stir until just combined.
  3. Pour the batter evenly between the two pans. Bake for approximately 1 hour or until a toothpick inserted into the center of the bread comes out clean. Remove from oven and cool in pans on a wire rack for 10 minutes. Gently run a knife around perimeter of bread to loosen from sides. Remove loafs from pans and place on a wire rack to cool completely.

Nutritional Information

(One 2 oz. Slice)

banananutbread

Weight Watchers: 4 Points or 5 Points Plus

RECIPE ADAPTED FROM: EILEEN SOLBERG
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2015