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Food Facts - Healthy muffins
Who doesn't love muffins for breakfast? Unfortunately they're often lacking when it comes to nutrition and can be rather high in calories, sugars, and refined carbohydrates. Often, muffins from a coffee shop will actually contain more calories and carbs than a donut! Today we are going to change that with these delicious peanut butter protein muffins.
It is important to start your morning off with protein because it will help satiate you throughout the day. Also when you have protein with a carbohydrate, your blood sugar will not spike as much as if you just had a carbohydrate. People who skip breakfast all together are at risk for becoming insulin resistant, which significantly increases your risk for type II diabetes and heart disease.
These are the perfect muffins to make ahead of time and freeze and just throw in the microwave for 30 seconds and you have an easy, healthy breakfast on the go.
We will show making the batter and spooning the batter into muffin tins.
I will have all of the ingredients needed in clear bowls as well as utensils needed. I will also have some of the finished product for sampling.
RECIPES (dashing dish))
1/2 cupCottage cheese1/2 cupApplesauce1/4 cupNatural peanut butter or almond butter1/2 cupEgg beaters (or fresh egg whites)1 3/4 cupsOld fashioned oats (use gluten free if sensitive)1/4 cupProtein powder1/2 cupBaking stevia OR 1 cup sweetener of choice that measures like sugar 21 tspBaking powder1/2 tspBaking soda1/8 tspSalt1/4 cupLow fat milk (or milk substitute of choice)Preheat oven to 350 degrees. Line 12 count muffin tin with foil or silicone muffin liners, and spray with non-stick cooking spray. (Foil and silicone liners are the best non-stick liners when using oat flour!)
Place all of the ingredients in a blender or food processor, and blend/process until oats are ground, and smooth batter forms.
Divide batter evenly between muffin tins. Bake for 18-22 minutes, or until lightly golden brown on top, and toothpick comes out clean. Remove from oven, and enjoy! Store in fridge. Or freeze and pop in the microwave for 30-60 seconds for a healthy and convenient snack!
Nutrition Facts, Makes 12 muffins
100Calories per Muffin4 gFat per Muffin11 gCarbohydrate per Muffin2 gFiber per Muffin2 gSugar per Muffin7 gProtein per Muffin