Monday, 16 April 2018

Lemon + Berry Protein Muffins




HI!


IT HAS BEEN A LONG ASS MOTHER FREAKIN' TIME SINCE I BLOGGED A RECIPE!

But here I am. This is my unofficial official quasi maybe probably return to blogging.


I had written about my transition into baking as a full time business in previous posts - but then a whole lot of dramatic life events happened and I kind of temporarily lost my mind (lol but not really but kind of) AND got a part time job to help keep me alive when business wasn't as consistent. And biggity bam - a whole lot of time went by in sort of a blur where I felt carried through the days by some force not of my own will.


It's difficult when life happens. But what I learned is that you have to 'fake it until you make it' in those moments. Action creates motivation sometimes - and not the other way around.


Why am I back? WELL. I think that I have a lot more to offer with blogging now. I have the experience of a business under my belt, experience at a bakery - and just plain old EXPERIENCE - that I would love to share with other people to help them out both in and out of the kitchen.


PLUS - I track my macros pretty consistently and find that eating can be an annoying struggle when I am trying to get in more protein at the expense of other macro-nutrients. Creating recipes that are healthier and also delicious has always been what this blog was about - but now I have so much more to offer to you!






ALSO --- I am not *super* thrilled with the macro-friendly options out there in the world. If you follow me on instagram (@Summerbakes88) then you will know I am going to start doing reviews. Lord knows I spend a crap ton of money trying different snacks - some healthy - some not! And I think I have a pretty good palate for criticisms ;)


A lot of the protein options out there are BLECH. JUST UGH LIKE WHAT. Sorry Lenny and Larry but I am lookin at y'all.




You will always have more control over food when you make it yourself. Don't like lemons - cool! Don't add that. Hate blueberries? No problem! Add another fruit. Trying to gain weight? Add in some chopped nuts/seeds and make them a bit more nutrient dense!


SO PROTEIN MUFFINS - That is after all why you are here - these are just a tweak on my gluten free muffin recipe - and ooooweeeee Rick! These are delicious. So soft and moist and rich. I DON'T CARE IF YOU DON'T LIKE MOIST THEY ARE OK!

Fruit and chocolate chips aren't integral to the recipe at all - so you can swap those items out. I have posted the macro breakdown in the recipe below!





Lemon + Berry Protein Muffins 

Yields 15 Large Muffins  

Per Muffin (in a 15 muffin batch) 192 Calories / 23 G Carbs, 9 G Fat 6.6 G Protein 



Gluten Free, High Protein, Refined Sugar Free Option 


Ingredients:


  • 2  cups gluten free all-purpose flour
  • 1/2 cup vanilla whey protein blend (not an isolate!) 
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking soda 
  • 1/2 teaspoon salt
  • 2/3 cup granulated sugar of choice 
  • 1 cup 0% unsweetened greek yogurt at room temperature 
  • 1/2 cup coconut oil, melted
  • 3/4 cup almond milk, room temperature 
  • 2 large eggs
  • 1 tablespoon vanilla extract
  • Zest of 1 lemon 
  • 1/3 cup white chocolate mini chips 
  • 1 cup fruit (frozen works) of choice - I used frozen diced strawberries and blueberries 


*Melted coconut oil will seize and harden when it comes into contact with cold -- to ensure better blending make sure all ingredients are at room temperature  

Directions:


  1. Preheat oven to 400 F and prepare muffin pans (have extra liners handy just in case!)
  2. In a medium sized bowl sift all dry ingredients (flour, protein, baking powder, baking soda, salt, sugar) 
  3. In a medium sized bowl, whisk your yogurt, eggs, coconut oil, lemon zest and vanilla until combined
  4. Add wet mixture onto dry - using the almond milk to help you get a thick pancake batter like consistency (you may need more or less almond milk so be careful!) 
  5. Fold in your chocolate chips and frozen/fresh fruit until just combined
  6. Scoop mixture into greased muffin pan(amount will depend on the size of muffin you desire) and top (if desired) with coarse sugar 
  7. Bake for 5 minutes at 400 F* and then decrease the heat to 365 and bake for an additional 20 - 25  minutes or until top becomes slightly browned and crisp and a toothpick inserted into the center comes out clean 
  8. Once cool you can dust with powered sugar - but this is not necessary!

Keep muffins at room temperature for 1-2 days and freeze remainders in an airtight container. 






I am currently fighting a - I-ate-too-many-muffins tummy ache. Do you have those?

BUT these are a much lighter healthier version than let's say.. Tim Hortons? Those muffins have nearly 70 grams of carbohydrates and double the calories!


DON'T GET IT TWISTED! I think being flexible is very very important.  But if you want something a little less heavy, or perhaps you are gluten intolerant and need to make your own muffins...


Or even just want to make them for a loved one with a special diet.


Cue: ME.






This blog will never ever be about dieting. Ever.


I simply post the nutritional information for you to know what you are getting - just like a food label! If you do have to be more strict, then it is at your disposal.


Part of my eating disorder recovery was a focus on eating intuitively. Sadly due to my stress levels, for me personally, that just doesn't work.


I would restrict calories and over exercise because I was afraid my 'intuitive' eating was too much.  This totally backfired for me and lead to under-eating and gaining more weight which made everything so much more stressful.


So for me - tracking helps me eat WAY MORE with some peace of mind.





Sorry about the diet rant. Um...Where was I.





OH YEAH!

MAKE MUFFINS! I am super excited at the thought of blogging more recipes - but that really does depend on YOU! So please if you are following me or want to see something from me - or even just feedback about a recipe - just holla at me!


I can only help people who reach out ;)


HAPPY HEALTHY BAKING!


XO


- Summer



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