peanut butter coconut flour protein muffins

Hi everyone! I have another recipe to share with you today, starring another cool flour: coconut flour! One reason I love baking with coconut flour is that it is packed full of fiber: a single serving of 2 tablespoons delivers a whopping 5 grams of fiber! It is also gluten-free, low in carbs, and high in protein. Coconut flour is made by grinding dried, defatted coconut meat. {source}

These muffins are light and airy, while also being filling enough to keep you satisfied all morning. You can easily adapt these by mixing in your own favorite goodies — I think they would be great with nuts or dried cranberries stirred in, or maybe even chocolate chips! I love to amp up their peanut butter flavor even more by topping them with additional peanut butter! {As my brother would say, “Out of control…”} 🙂

I hope you enjoy these as much as Allyn and I did!

coconut-muffins-edited

{recipe adapted from Eat Good 4 Life}

Makes: 12 muffins

    • 1/2 cup natural peanut butter
    • 1/2 cup coconut butter
    • 2 organic eggs
    • 1 tbsp ground flax
    • 3 tbsp water
    • 1 banana, mashed {about 1/2 cup}
    • 1/2 cup nonfat greek yogurt
    • 1/4 cup + 2 tbsp coconut flour
    • 1/4 cup coconut sugar
    • 1/4 cup milk, almond milk, soy milk or rice milk
    • 1 tsp baking soda
    • 1 tsp cinnamon
    • 1 tsp vanilla extract

1. Preheat oven to 350 degrees F. Line a muffin baking pan with paper liners and set aside.

2. In a small bowl, mix the water and ground flax and set aside.

3. In a medium bowl, stir the coconut flour, coconut sugar, baking soda, and cinnamon.

4. In a large bowl, mix the bananas, eggs, vanilla extract, coconut butter and peanut butter. Using a wire whisk or electric mixer works very well! Next, slowly add in the flaxseed-water mixture, yogurt and milk.

5. Add the dry ingredients to the wet ingredients and gently combine.

6. Scoop batter into your muffin pan, filling each muffin cup 3/4 cup of the way.

7. Bake for 20-25 minutes. Remove from the baking pan and cool muffins on a wire rack.

8. Store in an air-tight container. These muffins also freeze well!

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my 3 fave ways to use chia seeds

chia seeds

In the past year, thanks to some of my favorite bloggers {I’m looking at you, Julie and Lindsay!} I’ve been introduced to a nutritional powerhouse: chia seeds! In just one tablespoon of chia seeds, you get six grams of fiber, three grams of protein, and 2.9 grams of Omega-3 fatty acids.

Here are three of my favorite, no-fuss ways to use chia seeds in my daily life:

1. Smoothies. Just sprinkle some chia seeds on top of your fruit and ice and blend away! A smoothie combo I’ve been loving lately is strawberry + banana + mango.

smoothie

2. Salads. I love adding a tablespoon of chia seeds on top of my favorite healthy chicken salad.

chicken salad lunch

3. Baked goods. Stir a spoonful of chia seeds into your muffin or bread batter — or hey, why not even try some in brownies, cookies or cakes? I just made a batch of chocolate-chip banana muffins with some chia seeds added in!

banana muffins

When the weather cools down a little, I know I’ll be switching out my breakfast smoothies for a warm bowl of oatmeal — another great dish to sprinkle chia seeds on! I’ve yet to try overnight oats but I’ve heard chia seeds are a crucial ingredient in helping the oat mixture thicken overnight. This and this are both on my “to try” list of recipes!

Have you ever tried chia seeds? If so, what are your favorite ways to use them?

saturday upsides & healthy apple oatmeal muffins

Hi everyone! Hope you had a wonderful week and are gearing up for a lovely autumn weekend. I am pretty much over my nasty head cold, but am still feeling a little low-energy. As mentioned, I was {un}kind enough to share my cold germs with Mike, who has been battling the bug as well this week. I took him to the doctor yesterday, which was a good thing because he had a build-up of fluid in his ears that easily could have turned into a bad ear infection! He is currently on a regimen of steroids & antibiotics to clear up any infection and woke up this morning feeling much better.  It will be nice for both of us to get some rest this weekend and {fingers crossed} I will be feeling all better and will have an energetic Marvelous Monday post for you in a couple of days!

In the meantime, I was inspired by my blogging friend Bonnie over at Recipes Happen who has created a series called Saturday Upsides in which she posts each Saturday about looking at the bright side of things. {Check out her post today about the upsides of a busy Saturday!}

My Saturday Upsides today are numerous: both Mike and I are feeling on the mend; we get to see his family this weekend; fun pumpkin carving and Halloween activities are planned. And one bright side of struggling through a few miserable days while your body is battling a cold or flu bug is that it makes you more aware of what a blessing it is to normally be feeling healthy!

Before I sign off for the day, I wanted to share this recipe that I made earlier this week for healthy apple oatmeal muffins. I made a big batch of these on Tuesday evening and ate them for breakfast and snacks all week long. They are full of fiber and heart-healthy oats, plus double-apple goodness thanks to the apple pieces and applesauce. A perfect autumn treat! And they are easy to whip up {which was a requirement for me this week! This cold has seriously knocked me flat!}

I adapted this recipe from one I found on Frugal Homemaking for oatmeal chocolate-chip muffins. Hope you enjoy!

healthy apple oatmeal muffins

– 3/4 cup oatmeal
– 1 and 1/3) cups whole-wheat flour
– 1/3 cup brown sugar
– 1 tsp. baking powder
– 1 tsp. baking soda
– 1/4 tsp. salt
– 2 tsps cinnamon
– 1 egg, beaten
– 3/4 cup milk {I used nonfat}
– 1 tsp vanilla extract
– 1/4 cup unsweetened applesauce
– 1 large apple, peeled and cut into pieces {I used a honeycrisp, my all-time favorite apple, but you could use any kind you want}

1. Preheat oven to 400 degrees. Prepare a muffin tin with paper cups.

2. Blend together dry ingredients: oatmeal, flour, brown sugar, baking soda, baking powder, salt, and cinnamon.

3. In a separate bowl, mix together the wet ingredients: egg, milk, applesauce, and vanilla.

4. Create a well in the dry ingredients and pour the wet ingredients into the well. Mix together.

5. Stir in the apple pieces. Batter will be lumpy and thick.

6. Fill the muffin cups about 3/4 of the way to the top.

7. Bake for 16-18 minutes, until golden brown and a knife inserted in the middle comes out clean.

And that’s it! These muffins are like apple-cinnamon oatmeal in baked form. Warm, filling, healthy comfort food.

What are your plans for this weekend? Any autumn-inspired recipes you’re trying out?

Stay happy & healthy,
Dallas

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– Time spent: 40 minutes {including bake time}
– Cost: less than $5.00