Lactation Blueberry Muffins

Hello there! Long time no chat. 

It has been a crazy couple of months gearing up, having, and now taking care of our little! 

I feel like I've been in a whirlwind since becoming a mother and truly my life will never be the same but definitely for the better. 

During this journey, for various reasons, I decided to exclusively pump for our little and it has been one of the hardest things I've ever done (well, besides having a child that is :D ) Every day I am on schedule to produce that liquid gold. And let me tell you, every milliliter matters.

So for now, my foodie adventure has changed up a bit to include how to maintain my sweet supply. 

Lactation muffins are one of them.

 They are perfect for breakfast, on the go, middle of the night munchies, or your anytime snack. 

They are relatively healthy for you, have a great source of protein, and contain ingredients that may help your milk supply. 

Goodness all around. 

Give em' a try and let me know what you think! 

Ingredients: 
1 cup all purpose flour
1 cup oat flour
2 scoop vanilla protein powder*
1 tbs brewers yeast**
1/2 cup truvia
1/2 cup apple sauce
1/4 cup canola oil
1 large egg
2 tsp vanilla
1 tbs lemon juice
1/2 tsp salt
1 cup blueberries

*I used Optimum Nutrition Gold Standard French Vanilla Creme whey protein powder
**Brewers yeast is optional.

Directions: 
Preheat 425F. (You will be turning it down, high heat in the beginning helps create high muffin tops)
Mix all dry ingredients in a large bowl.
Whisk all wet ingredients in a small bowl.
Mix wet ingredients into dry until combined. Do not over mix.
Lightly Fold in blueberries

Bake for 5 min then reduce to 325F and bake for another 5-10 min until a tooth pick or knife comes out clean.
Let cool for 10 min.

ENJOY!

To freeze: Let cool completely then bag. Will last 3 months in a freezer.

Blueberry Protein Muffins

I am obviously on a protein muffin kick.

Pumpkin Protein Muffins, Banana Nut Protein Muffins, Cinnamon Swirl Protein Bars (which can be be made into muffins) and now these: Blueberry Protein muffins.

And why not? They are so easy to make and delicious.

Ingredients:
Makes 12 muffins
2 cups oat flour
2 scoops protein powder
1 egg or ~6tbs egg whites
1/2 cup plain greek yogurt
1/2 cup applesauce
1/2 cup baking truvia
1sp baking soda
1tsp baking powder
1 tbs lemon juice
3/4 cup blueberries, fresh or frozen ( I used frozen)

Directions:
Preheat oven to 350 F.
Spray a muffin tin with non-stick spray and set aside.
Mix oat flour, protein powder, baking soda, baking powder, and truvia in a large bowl.
In another bowl mix together, egg whites (or egg), plain greek yogurt, applesauce, and lemon juice.
Slowly fold in the liquid mixture into the dry until well combined.
Toss blueberries in a little flour and gently fold into dough.
scoop ~1/4 cup mixture into into each holder in the muffin tin.

Bake for 18-20 min until tops are a golden brown.
Let cool for 10-15 min.

Enjoy!

They freeze really  well :)

Nutritional Information

Serving Size: 1 muffin

111 cals * 21 carbs * 2g Fat * 8g Protein *

Protein Banana Nut Muffins

I truly enjoy finding ways to make some of my favorite treats, that I can only enjoy on occasion, something healthy that I can enjoy everyday.

Banana bread is one of those.

When I was growing up, my mom used to make the best banana bread. It was so moist, decadent, and sweet, and usually was gone by the end of the day.

 Now, that goodness comes with a price: fat from the butter and the sweetness from the sugar. So the stop sign went up until I found a way to make it healthier without compromising the taste.

With this recipe, I believe I've done just that.
These muffins are moist, sweet, and you guessed it, healthy!
High in protein and low in carbs.
Can't get much better than that.
I hope you enjoy them as much as I do!

Ingredients:
2 cups oat flour
2 scoops vanilla protein powder
2 small bananas, very ripe
1/2 cup applesauce
1 tsp vanilla
3 tbs brown sugar
 3-4 large egg whites (~9tbs)
 1/2 tsp salt
1 tsp baking soda
1 tsp baking powder
1/8 cup walnuts, chopped

Directions: 
Preheat the oven to 350 F.
Mix flour, protein powder, baking soda, baking powder, and salt together in a large bowl. Mix applesauce, bananas, egg whites, brown sugar, and vanilla in a smaller bowl. Mix wet ingredients into dry until thoroughly mixed. Mix in chopped walnuts.
Evenly distribute mix into greased muffin tin and bake for 18 min or until a tops are a nice golden brown.
 Let cool for 10 min.
Enjoy!
These freeze well too!

 Nutritional Info 

1 muffin

76 Cal * 11 carbs  * 2g Fat * 5g protein * 2g fiber

Protein Pumpkin Muffins

Yes it's the start of fall so of course I am going to post something with pumpkin in it.

However, I've been making these for the past few months and it just dawned on me that I have yet to blog about these amazing muffins that I devour weekly.

Pumpkin has ~Vitamin A 2650 IU that, my friends, is a A LOT of Vitamin A.
Why does this matter?
Well because Vitamin A has a multitude of health benefits for the body including, eye health, skin health, teeth and bone health, and is made from the powerful antioxidant beta-carotene which in current studies has helped fight cancer.

So eat up my friends.

Oh did I mention each muffin is ~64 calories, 8 carbs, 4g protein, and 2g fiber? Yup.


Enjoy.

Makes ~18 muffins
Ingredients
1 15oz can of pumpkin
2 cups oat flour
2 scoops vanilla protein powder
1/2 cup applesauce
1 tsp vanilla
3-4 large egg whites (~9tbs)
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp salt
1 tsp baking soda
1 tsp baking powder

*Optional: a handful chopped walnuts


Directions:
Preheat oven 350 F. 
Mix everything in a large bowl.
Scoop about 1/4 cup into each muffin tin compartment.

Bake for 15-18 min, until toothpick comes out clean.

Enjoy!

p.s. Serving size is ~3 muffins.

Strawberry Muffins

 

 This is the first recipe my husband asked to have on a weekly basis so I defiantly think its worth sharing with you!

Just a Note: I used flax seed because I had some and didn't have many eggs left. If you didn't know 1 tablespoon ground flax seed plus 3 tablespoons water mixed produces 1 egg replacement. Pretty neat huh? However, if you have 2 eggs to spare and don't mind the little bit of extra calories (really the nutrition in the egg far out weights the calories so have no fear) add it in and skip the flax seed.

Adapted from http://kristininherkitchen.blogspot.com

 Ingredients:

• 1 cup wheat flour
• ½ cup white flour
• ½ tsp baking soda
• ¼ tsp salt
• ¼ cup white sugar
• ¼ cup brown sugar
• 1 large egg
• 1 tbs ground flax seed + 3 tbs water
• ¾ cup plain greek yogurt
• 1 tsp vanilla extract
• 1 cup chopped strawberries

 Directions:

Preheat 400

Non-stick a muffin tin or use muffin cups

Mix all dry ingredients together in a large bowl. 
Mix all wet ingredients together in a small bowl.
Then blend wet into dry. 

Once blended gently fold strawberries into batter with a spatula.

Spoon batter evenly into muffin tins.

Bake 15-20 min until top of muffin is golden brown

Enjoy!!!! 

Nutrition:

1 muffin

101 Cal*

21 Carbs*

1 Fat*

4 Protein

2 Fiber*

Healthy Breakfast Oat Muffins No Flour!

-->

adapted from travisjessjones.blogspot.com

 Ingredients:

•  2 ½  cup oats
• 1 large egg
• ½ cup Apple sauce
• 2 tbs Truvia or stevia powder, or ¾ cup sugar (Your choice)
• 1 cup Greek yogurt plain
•  1 tbs ground flax seed
• 1 tbs water
• 1 ½ tsp baking powder
• ½ tsp baking soda
• 2 ripe bananas

Optional : strawberries: chocolate chips, blueberries, nuts…

Directions:

Preheat oven 400 degrees

Non-stick a muffin tin with whatever you want or use silicon muffin tin. (It was noted that paper muffin holders are not good for this because the batter sticks to them.) 

 If you have a food processor add everything into it and mix till smooth...

 IF NOT lucky like that (sad face, me), you get to use the old fashioned blender.

First, blend oats down to a powder first (I used my single smoothie cup blender for this). 

Then add yogurt, egg, flax seed, water, baking powder, baking soda, sugar, and 1 cup of oats-- in that order-- to the big blender and blend till smooth. 

Add another 1 cup oats, bananas, ¼ cup applesauce, stir into mix with a spoon or spatula then blend till smooth. 

Add last ½ cup oats and ¼ cup apple sauce, stir into mix then blend till smooth. 

If you want to add something extra like strawberries (like I did) or chocolate chips or nuts, pour some of the batter into a separate bowl and gently fold in that extra item. 

Pour or scoop mixture into muffin tin a little more than half way and bake for 20-25 min or until toothpick comes out clean. (All ovens are different so watch closely).

ENJOY!!!

(This can be gluten free if you use certified gluten free oats)