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 Blueberry Oatmeal Muffins

20160830_075702It is said that eating a healthy breakfast leads one to make healthier choices throughout the day. However, if you are anything like me, you will find it hard to even wake up in the morning much less make a wholesome breakfast. If you are a parent, the task becomes even more challenging.

20160829_181726With most kids back to school (or about to be), now is the time when parents scramble to find simple breakfast options. Although a balanced breakfast consumed at the table with family is ideal it is not very practical. That is why I love these skinny blueberry oatmeal muffins because they are quick but also nutritious enough to kick off any adult or child’s morning. What is even better about this breakfast option is it can be made ahead, leaving more time in the morning to get ready…or catch a few more precious minutes of sleep. Simply make a big batch on a day you’re not busy and store in an airtight container.

20160829_180928This twist on a family favorite is made healthier by replacing the majority of the all-purpose flour with whole-wheat flour and oats. Whole-wheat flour contains more nutritional value compared to white, providing fiber and essential vitamins. Oats contain potassium, calcium, and soluble fiber, which keeps blood pressure low and leads to improved heart health. Vitamin C found in the blueberries also destroys free radicals and helps prevent cancer.

20160829_181740In addition to all of the overall health benefits these muffins provide, they are also a tasty way to increase lactation in mothers who are breastfeeding. I recently gave birth to my second baby girl at the beginning of August so I am currently trying to maintain my supply as long as possible. These muffins contain oats which are proven to increase supply. If you are making these muffins solely for lactation and not to be shared with the rest of the family, you can also add brewer’s yeast and ground flaxseed.

I always recommend using fresh, organic produce and this recipe is no different. I prefer fresh, organic blueberries in this recipe but if you want you can also use frozen blueberries. If you are using frozen blueberries, make sure that you toss the blueberries with a bit of flour to prevent them from turning the batter purple while baking.

Note:

  • If consuming these muffins for an increase in lactation output, add 2 tablespoons of ground flaxseed meal and only 1 tablespoon of brewer’s yeast for added benefits. I keep the brewer’s yeast to 1 tablespoon due to the harsh taste it has to many but if you can tolerate the taste you may increase it to 2 tablespoons as well.
  • If you elect to use frozen blueberries instead of fresh, toss the frozen berries with 2 tablespoons of all-purpose flour before proceeding with the recipe as written.
  • This recipe will yield 18 muffins. Store in an airtight container for up to 3 days. If you do not plan to consume all of the muffins within 3 days you may freeze them for up to 3 months in a freezer bag. Be sure that muffins have cooled completely before freezing. To thaw, simply set out at room temperature or heat in a microwave until desired degree of warmth (approximately 30 seconds each).

Skinny Blueberry Oatmeal Muffins

Ingredients:

  • 1 2/3 cups Quick-Cooking Oats
  • 3 oz. All-Purpose Flour
  • 2.35 oz. Whole-Wheat Flour
  • ¾ cup Light Brown Sugar; packed
  • 2 tsp. Ground Cinnamon
  • 1 tsp. Baking Powder
  • 1 tsp. Baking Soda
  • ½ tsp. Salt
  • 1 ½ cups Low-Fat Buttermilk
  • ¼ cup Olive Oil
  • ½ tsp. Pure Lemon Extract
  • 2 Large Eggs
  • 2 cups Blueberries; fresh or frozen
  • Nonstick Cooking Spray
  • Turbinado Sugar

Preparation:

  1. Preheat oven to 400°. Place oats in a food processor and pulse until oats resemble coarse meal (approximately 5 or 6 pulses). Set aside.
  2. In a large bowl combine all-purpose flour, whole-wheat flour, brown sugar, cinnamon, baking powder, baking soda, and salt. Add oats and stir until combined. Make a well in the center of the mixture.
  3. In a medium bowl combine buttermilk, oil, extract, and eggs. Pour milk mixture into the center well of the flour mixture; stir just until moist.
  4. Gently fold blueberries into the batter. Spoon batter evenly into muffin cups coated with cooking spray. Sprinkle the tops of each muffin with a generous amount of Turbinado sugar. Bake for 15 minutes or until muffins spring back when lightly touched in the center. Remove muffins from pans immediately and place on a wire rack to cool completely.

NUTRITIONAL INFORMATION

(1 Muffin)

SkinnyblueberryoatmealmuffinNutritionLabel

 

 

 

 

 

 

 

Weight Watchers: 5 Smart Points, 4 Points Plus, or 3 Traditional Points

 

RECIPE ADAPTED FROM: JENNIFER MARTINKUS
PHOTOGRAPHY & STAGING: PETER MENDOROS

 

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2016

Skinny Almond Apple Streusel Muffins

4If you were to poll a large group of people as to what their favorite fall flavor is you would likely receive one of two answers…pumpkin or apple. Apples not only have a sense of warmth and comfort that equates to fall but they are also in abundance this time of year. Personally, I love both flavors and if polled I would not be able to choose a favorite. Although I could never choose one over the other I will admit that I have been indulging my love of pumpkin more as of late. Almost every day I have been enjoying a pumpkin spice latte with breakfast so when I saw apples on sale at the market it was time to take a pumpkin break. Typically when I think of apples I lean towards my go-to pie and cobbler recipes but this time I sought something different. Being as busy as I am, muffins are a quick and simple way to snack on the go. Keeping that in mind I decided to develop a skinnier version of a typical apple muffin.

1Just as I had imagined, these muffins are to die for. Biting into one is like eating a coffee cake hinted with nutty almond and laced with surprise chunks of sweet apple. Although I have named these muffins they are technically cupcakes. The process in which the batter is prepared is the creaming method used for cakes (butter/sugar creamed, eggs/extracts added, followed by the dry and wet ingredients being added alternately, beginning and finishing with the dry ingredients) versus the traditional muffin method. Even though by definition these are cupcakes, the texture is somewhere between a cake and a muffin. They are not quite as light and airy as a cake but they are certainly no where near as dense as a muffin. Outside of texture they assimilate more with muffins than cupcakes. I ultimately deemed them muffins because they are riddled with fruit, have a streusel topping, and lack a thick coating of sweet frosting (outside of the thin drizzle of glaze) like that of muffins.

2After preparing these muffins I think the only thing I would change about them is the yield size. I would certainly double the recipe next time so that I have 24 instead of only 12 because they disappeared way to fast for all the labor involved. The actual preparation of the batter, streusel, and glaze is not all that laborious but the tall stack of dirty bowls and utensils the recipe leaves behind sure is. Despite the fact that these muffins are designed to be a skinnier option compared to other muffin recipes, you will likely be tempted to eat more than one, which kind of defeats the purpose. If you want to shave a few more calories you could certainly leave off the glaze and the muffins would still taste fine. I don’t recommend it since there is very little glaze that is actually drizzled on each muffin serving to make that much of a reduction but the difference in taste is noticeable. Just a tiny bit of glaze manages to round out all the flavors perfectly.

3Like many of my recent posts, these muffins can be enjoyed as a dessert or at breakfast with coffee or tea. This recipe will produce 12 servings with one muffin being equal to one serving. If you are following Weight Watchers, one muffin is 6 Points or 7 Points Plus.

Skinny Almond Apple Streusel Muffins

Batter Ingredients:

  • 6.75 oz. All-Purpose Flour; unbleached (about 1 ½ cups)
  • ½ tsp. Baking Powder
  • ¼ tsp. Salt
  • ¼ tsp. Baking Soda
  • ¾ cup Granulated Sugar
  • 2 oz. Neufchatel Cheese (1/3-less-fat cream cheese); softened
  • ¼ cup Unsalted Butter; softened
  • ½ tsp. Almond Extract
  • 1 tsp. Vanilla Extract
  • 1 Egg
  • ½ cup Plain Nonfat Greek Yogurt
  • ¼ cup 2% Reduced-fat Milk
  • 1 Large Gala Apple; finely chopped (1 cup)
  • 1 tbsp. All-Purpose Flour; unbleached
  • Cooking Spray

Streusel Ingredients:

  • 2 tbsp. All-Purpose Flour; unbleached
  • 2 tbsp. Light Brown Sugar
  • ½ tsp. Ground Cinnamon
  • 2 tbsp. Unsalted Butter; chilled
  • 2 tbsp. Sliced Almonds

Glaze Ingredients:

  • ½ cup Confectioners’ Sugar (Powdered Sugar)
  • 2 tsp. 2% Reduced-Fat Milk
  • ¼ tsp. Almond Extract

Formula:

  1. Preheat oven to 350°. Spray a 12-cup muffin tin with nonstick cooking spray and set aside.
  2. In a medium size bowl combine 6.75 ounces flour, baking powder, salt, and baking soda. Stir with a whisk until just incorporated. In the bowl of a stand mixer (or a large bowl) combine the granulated sugar, cream cheese, and ¼ cup butter. Beat the mixture on high-speed until well blended. Add the almond extract, vanilla, and egg and beat with the mixer on medium speed until just combined.
  3. In a small bowl, whisk the yogurt and ¼ cup milk together until incorporated. In another small bowl, toss the apple with 1 tbsp. flour until apple pieces are evenly covered. With the mixer on low-speed, add the flour mixture and yogurt mixture by alternating until combined. Begin by adding 1/3 of the flour mixture to the sugar mixture and beat until just combined. Add half of the yogurt mixture and beat until just combined. Repeat the process of adding the flour mixture and then the remaining yogurt mixture, being sure to end with the last 1/3 of the flour mixture. Gently fold the apples into the batter. Evenly divide the batter among the prepared muffin cups.
  4. In a small bowl, combine 2 tbsp. flour, brown sugar, and cinnamon. Using a pastry blender (or fork or 2 knives), cut in the 2 tbsp. of chilled butter until the mixture resembles coarse meal. Stir in the almonds. Sprinkle the streusel evenly over the batter in the muffin tin. Bake the muffins for approximately 20-25 minutes, or until a toothpick inserted in the center of the tallest muffin comes out almost clean. Cool the muffins in the pan for 15 minutes on a wire cooling rack. After 15 minutes remove the muffins from the tin to cool completely.
  5. While the muffins are cooling prepare the glaze. In a small bowl combine the confectioners’ sugar, milk, and almond extract. Stir with a whisk until smooth. Drizzle the glaze over each cooled muffin and serve.

Nutritional Information

(1 Muffin)

AlmondAppleMuffinsNutritionLabel

Weight Watchers: 6 Points or 7 Points Plus

RECIPE ADAPTED FROM: LORRAINE STEVENSKI
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2015

Very Blueberry Streusel Muffins

dsc_0253For the past few days I have been plagued with the worst cold known to man. Okay maybe it isn’t that bad but it really is the first time I have been sick since having my first child and trying to balance it all has been a bit overwhelming. My first clue that I was coming down with something was when I went to drink one of my favorite beverages and it didn’t taste right. Of course if the taste buds are going then it’s a dead giveaway that a severe cold is on the horizon. What is also a dead giveaway of a poor blueberry muffin is a lackluster, watery tasting blueberry.

dsc_0245Sadly, the most readily available blueberries provided in markets across the country are very bland in flavor. If you use these in even the best muffin formula, you will be extremely disappointed. The key to the greatest blueberry muffin is starting with a great blueberry. But what is one to do if you do not have fresh, wild blueberries to pick. Most formulas will just add more blueberries. A lot of times more equates to better but in a muffin formula like this it is quite the opposite.

dsc_0265-1If you choose to add too many blueberries to the muffin batter they will simply sink to the bottom of the pan, weighing down the muffin and not evenly distributing blueberry flavor throughout. In order to properly intensify the blueberry flavor of the muffins, a mixture of fresh blueberries and blueberries cooked down to a jam consistency and mixed into the batter just before baking. By cooking down the blueberries with a bit of sugar, the watery blueberries become flavorful and able to boost the muffins much like a wild berry does.

dsc_0248I truly enjoyed these muffins. They were delicious and even with my taste buds not at their prime I was able to taste the blueberry flavor shining through. My boyfriend exclaimed they taste just as good as they look and coming from a person who is not the biggest fan of sweets that means a lot to me. This formula makes 12 large muffins so you may want to make a double batch 🙂

dsc_0242Note: If you don’t want to top the muffins with streusel you may make a Lemon-Sugar topping by mixing 1/3 cup sugar with 1 ½ tsp. finely grated lemon zest.

Very Blueberry Streusel Muffins

Streusel Ingredients:

  • 3 tbsp. Granulated Sugar
  • 3 tbsp. Dark Brown Sugar
  • Pinch of Salt
  • 3 ½ oz. (½ cup plus 3 tbsp.) Unbleached All-Purpose Flour
  • 5 tbsp. Unsalted Butter, melted

Muffin Ingredients:

  • 10 oz. (2 cups) Fresh Blueberries, washed & picked over
  • 8 oz. (1 1/8 cups) plus 1 tsp. Sugar
  • 12 ½ oz. (2 ½ cups) Unbleached All-Purpose Flour
  • 2 ½ tsp. Baking Powder
  • 1 tsp. Salt
  • 2 Large Eggs
  • 4 tbsp. (½ stick) Unsalted Butter, melted & cooled slightly
  • ¼ cup Vegetable Oil
  • ¾ cup Milk
  • 1 ½ tsp. Vanilla Extract

Streusel Formula:

  1. Combine sugars, salt and flour in a small bowl. Drizzle the melted butter over the mixture and toss with a fork until until evenly moistened and mixture has pea-size pieces throughout. Set aside.

Muffin Formula:

  1. Adjust oven rack to the upper-middle position and heat oven to 425°. Grease a 12-cup muffin tin with nonstick cooking spray. Bring 1 cup of blueberries and 1 tsp. sugar to a simmer in a small saucepan over medium heat. Cook, mashing the blueberries and stirring them frequently, until they have broken down and mixture has thickened into a jam and reduced to about ¼ cup, approximately 6 minutes. Transfer to a small bowl and set aside to cool to room temperature.
  2. Mix flour, baking powder, and salt together in a large bowl. Whisk the remaining 8 oz. of sugar and eggs together in a medium bowl until thick and thoroughly mixed. Slowly whisk in the butter and oil until combined. Using a rubber spatula, gently fold the egg mixture and remaining cup of blueberries into the flour mixture until just moistened. Be sure not to overmix. The batter will appear lumpy and have a few areas of dry flour. Do not try to mix them in or the muffins will become tough.
  3. Use an ice cream scoop or large spoon to properly divide batter into the muffin tin. Batter will completely fill the muffin cups and may mound slightly. Spoon 1 tsp. of cooked blueberry jam into center of each mound of batter. Using a chopstick or skewer, gently swirl the berry filling into the batter using a figure eight motion. Sprinkle the muffins evenly with the prepared streusel topping.
  4. Bake muffins until the tops are golden and just firm, approximately 17 to 19 minutes. Be sure to rotate the muffin tin halfway through baking. Cool muffins in the tin for 5 minutes, then transfer muffins to a wire rack to cool for another 5 minutes. Serve warm or store in an airtight container for 3 days.

SPECIAL THANKS TO:

 

PETER MENDOROS – PHOTOGRAPHY  

RECIPE ADAPTED FROM YVONNE RUPERTI

ALL REMAINING CONTENT © HONEYBEE’S PATISSERIE 2013