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.

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!

20161019_123152

if you enjoyed this recipe, you might also like:

banana buckwheat autumn muffins

Happy Monday, everyone! It has been a rainy weekend here, which is wonderful because 1) we need all the rain we can get here in California! and 2) it actually feels like autumn! I love everything about autumn. The chill in the air, the scarves and boots, the fall leaves, pumpkin spice everything… it always makes me feel the best combination of cozy and energized!

These muffins are the perfect excuse to do some healthy autumn baking. They’re bursting with the flavors of the season — apple, dried cranberries, pumpkin pie spices — and are also way good for you, packed with protein and naturally sweetened with honey and coconut sugar.

I have been exploring different types of flours in my baking recently and was excited to try out buckwheat after reading about its health benefits: it is an excellent source of nutrients and fiber, is great for your cardiovascular system and helps control blood sugar. Buckwheat is actually not a cereal grain, but a fruit seed related to rhubarb and sorrel, so it is often used as a substitute for those with gluten allergies or who are sensitive to wheat. The seed is ground into a flour that is dark in color and has a strong, nutty flavor.

These muffins get sweetened up by the fruit, but they are definitely not cupcake-sweet. I love to eat them smeared with peanut butter or pumpkin butter for an extra kick of flavor! Hope you enjoy them as much as we do around here!

buckwheat-muffins

{recipe adapted from Martha Stewart’s sugar-free muffins}

1/2 cup buckwheat flour
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp pumpkin pie spice
1/4 cup coconut sugar {or substitute sugar of your choice}
1 tbsp ground flaxseed
3 tbsp water
3 eggs
1 ripe banana, mashed
1/4 cup honey
1 tsp vanilla
1 apple, finely diced
1/2 cup chopped walnuts
1/4 cup dried cranberries

1. Heat oven to 350 degrees. Line a 12-cup muffin pan with paper liners.

2. In a small bowl, combine the ground flaxseed and water; mix together and set aside.

3. In a large bowl, mix the buckwheat flour, baking powder, baking soda, cinnamon, pumpkin pie spice, and coconut sugar.

4. In another bowl, whisk together the eggs, banana, vanilla and honey. Add the ground flaxseed-water mixture.

5. Mix the wet ingredients into the dry, then fold in apple, dried cranberries and walnuts.

6. Pour batter to the tops of lined cups. Batter will be very runny, but that is normal!

7. Bake for 30 minutes, until the muffins turn a deep chocolate brown and a toothpick comes out clean.

buckwheat muffins 2

spinach banana muffins {aka “monster muffins”}

Hi, guys! I’m just poppin’ in with a little recipe to share with you today. I made these muffins for St. Patrick’s Day and they were a big hit! I promise, you can’t taste the spinach at all! They taste like banana muffins and have an added boost of good-for-you nutrients thanks to the spinach. These muffins would be a great way to get picky kids to eat more greens. Call them “monster muffins” and serve them all year long, not just for St. Patrick’s Day! 🙂

This recipe was adapted from this one by Pamela Salzman.

spinach banana muffins

spinach banana muffins

  •  1 cup white wheat flour
  • 1 and 1/4 cup oats
  • 2 tsp baking powder
  • 1 tsp baking soda
  • ½ teaspoon salt
  • 2 tsp cinnamon
  • 1 egg
  • ¾ cup maple syrup
  • ¾ cup milk {I used vanilla rice milk}
  • ¼ cup vegetable oil
  • 6-7 ounces of fresh baby spinach leaves
  • 1 ripe banana, mashed
  • 1 cup unsweetened applesauce
  • optional: 1 cup mini chocolate chips
  1. Preheat oven to 350 degrees. Line a muffin tin with paper liners or grease and set aside.
  2. In a large bowl, combine the flour, oats, baking powder, baking soda, cinnamon and salt.
  3. Into a blender, pour in applesauce, maple syrup, milk, oil, and spinach. Process until pureed. {I did in multiple batches in my Nutribullet!}
  4. Add spinach mixture to the flour mixture. Stir until combined, being careful not to over-mix.
  5. Stir in the egg. Fold in the mashed banana and chocolate chips.
  6. Scoop batter into prepared muffin tin. It will be a little runny/thin — that is okay! This means the muffins will turn out moist.
  7. Bake for 20-25 minutes, or until toothpick inserted into the center comes out clean.

*Note: these muffins freeze very well… if they last that long in your household! They didn’t in mine. 😉

Hope you enjoy! Happy Wednesday. Have a wonderful rest of the week, my friends!

 

if you liked this recipe, you might also want to try:
apple oat banana muffins
carrot cake coconut muffins w/chickpea flour
berry cream cheese muffins
coconut zucchini muffins

carrot cake coconut muffins w/chickpea flour

A couple nights ago I posted a photo on Instagram of some evening baking, and multiple people commented asking for the recipe! So of course I had to share it on here. 🙂

This recipe marks my first time ever baking with chickpea flour! I was inspired by Robyn @the real-life rd to order some, because it is packed with veggie protein, iron and fiber, and she swore it is easy to sub into baking recipes. I have to say I was quite impressed with its soft texture and the hint of sweetness it brings to these muffins. To make these gluten-free, I also used rice flour, although you could use whole wheat flour if you would like.

These muffins are moist, soft, and packed with autumn flavors. They have no sugar, just maple syrup. I love them warmed up for breakfast, smeared with peanut butter, and also for dessert! You could even slap some frosting on these bad boys and call them cupcakes.

Hope you enjoy them as much as we did around here! And I will definitely be sharing more recipes with chickpea flour in the future — I’m hooked. 🙂

carrot cake muffins chickpea flour

carrot cake coconut muffins w/chickpea flour

{adapted from this recipe at Wallflower Girl}

– 1/2 cup rice flour {or whole wheat flour}
– 1/2 cup rolled oats
– 3/4 cup chickpea flour
– 1/2 tsp baking powder
– 1/2 tsp baking soda
– 2 tsp cinnamon
– 1 tsp pumpkin pie spice
– 1/2 cup vegetable oil or coconut oil
– 1 cup water
– 3/4 cup maple syrup
– 1/2 cup grated carrot {I used one large carrot}
– 1 cup shredded coconut
– 3/4 cup raisins
– 1/2 cup chopped walnuts

1. Preheat oven to 350 degrees. Line muffin tins with liners or spray lightly with nonstick spray.

2. In a large bowl, stir together dry ingredients: rice flour, rolled oats, chickpea flour, baking powder, baking soda, cinnamon, and pumpkin pie spice.

3. In a separate bowl, combine wet ingredients: vegetable oil/coconut oil, water, maple syrup, grated carrot, and shredded coconut.

4. Pour wet ingredients into dry ingredients and stir until combined. Batter will seem a little thin, but that is okay!

5. Add raisins and chopped walnuts.

6. Fill your muffin tins pretty much to the top. Bake 20-25 minutes, until a toothpick inserted in the center of a muffin comes out clean.

carrot cake muffins

Have you ever baked with chickpea flour? If so, please share your favorite recipes in the comments section!

if you enjoyed this recipe, you might also like:
coconut zucchini muffins
apple banana oatmeal muffins
gluten free apple pie bites

valentine’s day recap! + goals + recipes for the week of 2/15

Hello, everyone! Hope you are having a masterpiece day. It feels like springtime here in the Bay Area, sunny and warm. The trees are already bursting into bloom and daffodils are popping up everywhere. I love it!

You know what else I love? Valentine’s Day! I hope you had a great one! Mine was simply delightful. I did some morning baking {perhaps my best batch ever of red velvet crinkle cookies!} and then spent most of the day hanging out with adorable kiddos, teaching classes for Communication Academy. One of my kindergarten students made me a valentine and when her mom came to pick her up after class, she started crying because she didn’t want to leave! Nothing makes a girl feel loved quite like a 6-year-old throwing a temper-tantrum because she has to say goodbye to you. 🙂

After my last class ended at 5:45, I jumped into my car and drove to Oakland for a Valentine’s night date with my sweetheart. The drive was absolutely gorgeous — the sun was setting over the water, and the twinkling lights of the city made a stunning silhouette against the pink and red clouds. It felt like a valentine from Celine. ❤

me and Al Valentines

Allyn and I walked a couple blocks from his apartment to an Ethiopian restaurant for dinner. Have you guys had Ethiopian food before? Before Saturday, the last time I did was back in grad school. I think the food is delicious, and it’s a fun dining experience, eating “family style” with your hands. Another bonus was that, on a night that can get pretty crazy to eat out at a restaurant, this was a quieter, off-the-beaten path place. It was lovely!

Allyn Ethiopian food

Ethiopian food

Then we went back to Allyn’s place to exchange gifts and watch Jerry Maguire {which I had never seen!} Allyn got me a box of chocolates and a beautiful purse from his travels in Kenya. Not only is the purse gorgeous from a fashion sense, it also supports a great cause. The purse was made through an organization called Amani — which means “higher peace” in Swahili — and is a sewing and reconciliation program for marginalized women in Africa. Women gain experience in sewing, bookkeeping, procurement, quality control, management and design; products sold enable women a chance to earn a consistent income. You can learn more at www.amaniafrica.com.

Valentines collage

All in all, it was a perfect Valentine’s Day! ❤

On Sunday morning, Allyn and I headed to church bright and early because I was serving as Worship Associate for the 9:30 service. The topic was Salvation and I spoke about Celine. I was really nervous beforehand, but it felt good to talk about her and I was able to get through it without breaking down into tears. Afterward, so many people in the congregation came up to give me hugs. I’m slowly learning to lean on people in my grief and I feel grateful to be part of such a caring community.

Today has been spent writing, editing, reading, looking through old photos with my grandma {she and my Grandpap are celebrating their 60th wedding anniversary in June and she’s already starting to prepare!} and baking. Lately I just can’t get enough of baking, so I’m embracing it and trying out new recipes! Right now I’m noshing on these zucchini muffins made with coconut flour, plus I added in some peanut butter, shredded coconut and chocolate chips.

weekly goals

Here’s how I did on my goals from last week:
– write 10 new pages {halfway there, wrote 5 new pages}
– compile tutoring worksheets
finish reading The Un-Americans
– schedule doctor’s appointment
– begin process to renew passport
connect with two friends

Here are my goals for this upcoming week:
– send out queries to agents
– compile tutoring worksheets through end of Feb.
– finish editing manuscript for a friend
– begin process to renew passport
– connect with two friends
– finish reading A Few Thousand Words about Love

And here are some recipes I’m drooling over this week:
thai pineapple fried rice via Cookie + Kate
5-ingredient spinach parmesan pasta via Two Peas and Their Pod
slow-cooker minestrone soup via Two Peas and Their Pod
vegetable beef barley soup via Swanson Vitamins website
falafel, tzatziki & greek lemon rice via The Pajama Chef
– my own cilantro-lime quinoa with chicken

Questions of the day:

  • What are your goals for this upcoming week?
  • What recipes are you drooling over this week?
  • How was your Valentine’s Day?

MPM-Winter
This post is featured on Menu Plan Monday!

berry cream-cheese muffins

Happy Thursday, friends! Can you believe it’s only a week until Thanksgiving?! Where has November gone? I’m trying to savor each day as much as possible, but I’m also really excited to see my parents and brother — and Mr. Mur-dog! 🙂

murray paws

In the spirit of Thanksgiving baking, here is a delicious and easy muffin recipe that I whipped up the other day when I had some blueberries to use up. I think these would be great with any kind of berry! The sweetness of the berries combined with the cream cheese in the center really makes these muffins a star.

blueberry cream cheese muffins

blueberry cream cheese muffins

adapted from this recipe at healthy food for living

  • 1 cup flour
  • 1/2 cup coconut flour
  • 1/3 cup coconut sugar or agave
  • 1/2 cup old-fashioned rolled oats
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 3/4 cup + 2 tbsp milk
  • 1 large egg
  • 2 tbsp canola oil
  • 1 tsp pure vanilla extract
  • 1 pint blueberries {I used fresh, but I’m sure frozen would work just as well}
  • 1/4 cup neufchatel {1/3-less-fat cream cheese} at room temperature
  • 1 tbsp pure maple syrup
  • 1 tbsp sugar

1. Preheat oven to 375°F. Grease a 12 cup muffin tin, or line with muffin cups.

2. In a large bowl, whisk together the flour & coconut flour, coconut sugar, rolled oats, baking powder, baking soda, and salt.

3. In a medium bowl, whisk together the milk, egg, oil, and vanilla extract {and agave, if you’re using it}.

4. Toss the blueberries with the flour mixture. Add the wet ingredients into the dry and stir just until incorporated.

5. In a small bowl, stir together the neufchatel and maple syrup.

6. Divide the batter evenly amongst the prepared muffin cups. Make a small well in the center of each. Fill each well with 1 tsp of the sweetened neufchatel. Sprinkle each filled cup with a bit of the sugar.

7. Bake for 15 minutes, until a toothpick inserted into the center of a muffin comes out clean {cream cheese sticking to the toothpick is fine, but no raw batter!} Cool in pan for 5 minutes; transfer muffins to a wire rack to cool completely.

blueberry muffins

Hope you enjoy! These were the perfect combination of sweet and savory… a decadent-seeming treat that is pretty dang healthy! This would be a great holiday breakfast item. Thanksgiving brunch, anyone?

If you liked this recipe, you might also check out:
apple banana oatmeal muffins
peach streusel muffins
chocolate-chip banana muffins
triple berry muffins

pumpkin spice cupcakes w/cream-cheese frosting

Well, the Giants got a smack-down last night. It was pretty pitiful.

But Dana and I still had a fun time chowing on deep-dish pizza, catching up {we ended up talking more than watching the game, since the game was so depressing} and playing with her adorable new kittens, Sadie and Hunter! They are so inquisitive, full of energy, and TINY! Here’s a photo I snapped of Sadie cuddled up on Dana’s lap.

sadie

So soft and fluffy! I couldn’t stop petting her.

One good thing about the evening was that at least we had yummy baked goods to help ease our sorrows!

baseball cupcakes

These cupcakes might not have been very lucky, but they sure were delicious! And super easy to make. I got some requests on Instagram for the recipe, so I thought I would share it on here!

My secret weapon: Trader Joe’s pumpkin bread mix. This stuff is amazing! Hands-down my favorite baking mix ever. And it’s seasonal, so stock up while you can!

trader joes pumpkin bread

I’m sure you could use a different pumpkin spice baking mix in a pinch, or make pumpkin muffins from scratch — here’s a recipe I love from Snixy Kitchen.

pumpkin spice cupcakes w/cream-cheese frosting

– 1 package Trader Joe’s pumpkin bread mix
– 2 eggs
– 1 cup water
– 1/2 cup vegetable oil
– 4 oz cream cheese, softened {I used 1/3 reduced-fat kind}
– 1/4 cup butter, softened
– 1 & 1/2 cups powdered sugar

1. Preheat oven to 400 degrees F.

2. In a large bowl, combine baking mix, eggs, vegetable oil and water. Mix until well combined.

3. Pour batter into a muffin tin lined with paper cups. In order to make these rounded baseball cupcakes, I filled the cups all the way to the top with batter. If you would like flatter cupcakes, fill the cups 3/4 of the way full.

4. Bake for 18-22 minutes, until a toothpick inserted in the middle comes out clean. Remove cupcakes from the muffin tin and set on a rack to cool.

5. While cupcakes are cooling, make the frosting: using a mixer, beat together the softened cream cheese and softened butter until smooth and well-combined.

6. Slowly add the powdered sugar, combing well after each addition. I used approximately 1.5 cups, but you can increase or reduce the amount depending on desired sweetness.

7. If frosting is too thick, you might need to add a little heavy cream or milk to thin it out, but I love my frosting thick, so I didn’t add any.

8. When cupcakes are completely cool, use a knife to generously spread them with frosting. To make baseballs, use a red gel frosting to make dotted lines in two half-moons, like the threading on a baseball.

baseball cupcakes

ENJOY!

In the meantime, I’ve got my Giants spirit going all day today! Game 7! Let’s go, San Francisco! 🙂

giants spirit

Questions of the day:

  • Are you watching the World Series? Who are you rooting for?
  • What is your favorite autumn dessert?

fabulous friday #20

Happy TGIF! Can you believe it’s already May? I am in awe of how quickly this year is flying by. A reminder to make the most of each and every day we are blessed with!

Here are 5 things I’m loving right now:

1. The gorgeous, summer-like weather we’ve been having around here … warm and sunny, the days are long, and I can sit out on the porch with a book and a glass of iced tea reading even after dinnertime. On Wednesday Allyn and I went to a Giants game and I didn’t even need a jacket! I didn’t know San Francisco EVER got that warm, especially down by the water. It was glorious! And I love the energy and happiness in the air at this time of year, like everyone is more carefree and open to the world.

giants game

2. The latest collection of short stories, The Color Master, by one of my favorite writers {and people!} Aimee Bender, author of the previous best-selling novel The Particular Sadness of Lemon Cake. Aimee was my professor at USC and she is one of the best teachers I’ve ever had. She definitely was, and continues to be, a huge influence and inspiration for my own writing. I am savoring her new book–the stories are by turns delightful, dark, funny, serious, and always surprising. I would highly recommend putting this on your summer reading list!

the color master

me and aimee

3. I wrote a short story that has been published in the online literary journal Superstition Review! I’m so excited and honored to have my work featured as part of this publication I have long admired. You can read it here. {Note: the story is fictional, and a little dark/sad… just be warned!}

4. These berry + cream cheese muffins I made a few days ago and have been enjoying as breakfast, snacks, and dessert … zero refined sugar, zero white flour, and absolutely delicious! I will be sharing the recipe on here next week, stay tuned!

cream cheese muffins

5. This picture, shared by my dad on Facebook:

reason someone smiles

BONUS: Vote for my friends Mike & Bob Bryan, who are amazingly kind and generous Philanthropists of Giving and are in the running to win $100,000 for their charity! You can vote up to 3 times a day and it takes less than a minute! https://givkwik.com/campaigns/2014-asu

a year of Wooden: week 4

Happy Monday, friends! I’m enjoying a special day today with my cousins Makena & Bianca, who are off school for a teacher inservice day. We baked delicious apple cinnamon muffins this morning, and this afternoon we’re going to the movie theaters to see “Frozen.”

bianca makena

Last night we had a lovely family birthday celebration for my cousin Arianna. I really liked this new tradition we started while eating dinner: everyone went around the table and said one word they would use to describe Arianna. It was such a sweet & heartfelt way to celebrate her!

arianna bday

This year I am doing “a year of Wooden” following the teachings of Coach John Wooden, and in particular his 7-Point Creed.

a year of wooden

I’m beginning the year with the Creed’s first item:

  • January: Drink deeply from good books.

This past week I read Coach Wooden’s children’s book, Inch and Miles: The Journey to Success. Even though I’m not a child anymore, I still deeply enjoy this book. I think sometimes grown-ups — more than anyone! — need to be reminded that true success isn’t money or material possessions or the amount of Instagram followers you have. True success trying your best, day by day, little by little, and being authentic to your own unique self. This charming picture book is perfect for the child in all of us.

To summarize this month’s challenge of “drinking deeply from good books” we read:
Wooden & Me: Life Lessons from My Two-Decade Friendship with the Legendary Coach & Humanitarian to Help “Make Each Day Your Masterpiece”
Wooden: A Lifetime of Observations and Reflections On and Off The Court
Inch & Miles: The Journey to Success

Since Coach Wooden was also a devoted Christian, I’m also going to work on reading more of the Bible this year. I’m participating in #SheReadsTruth, an online community of women that sends out a daily email with a Bible verse and contemplation questions.

Next week, moving into February, we’ll move on to the second monthly challenge in this year of learning from Coach Wooden!

Questions of the day:

  • What are your final thoughts on the books we read this month?
  • What is your personal idea of “true success”?
  • Do you have any fun birthday traditions in your family?

gluten-free apple pie bites

apple week

Hi friends! Apple Week continues today with a recipe for apple pie bites, adapted from one I came across at The Washington Post online. Unfortunately I don’t have a picture of these babies … you’ll just have to trust me on this. They’re: 1) delicious; 2) easy to make; and 3) gluten-free! In other words, these apple pie bites are the bomb dot com.

For the crust:
– 1/2 cup gluten-free flour {I used coconut flour, which turned out very well}
– 1/2 cup almond flour or almond meal
– 1/2 tsp cinnamon
– 2 tbsp agave syrup or maple syrup
– 2 tbsp unsweetened applesauce
– 1/4 cup ice water

For the filling:
– 1 cup finely diced, skin-on apple
– 2 tbsp unsweetened applesauce
– 1 tsp vanilla extract
– 1 tsp agave syrup or maple syrup
– 1/2 tsp ground cinnamon

1. Preheat oven to 375 degrees. Lightly grease a mini muffin pan and set it aside.

2. In a medium bowl, whisk together the flour, almond meal and cinnamon. Add the maple syrup, applesauce and water; stir to form a soft dough.

3. Divide the dough evenly among the wells of the mini-muffin pan. Use your fingers to press down the dough so that it lines the bottom and sides of each well.

4. Now make the filling: stir together the apple, applesauce, vanilla extract, maple syrup and cinnamon in a separate bowl. Divide evenly among the dough-lined muffin pan wells, pressing down the filling so it is firmly packed.

5. Bake for 15 to 18 minutes; the edges of the tarts will be lightly browned and the filling will have settled a bit. Cool in the pan for 5 minutes, then use a fork to gently dislodge and transfer each tart to a wire rack to cool.

These are the perfect light dessert or portable snack! Happy baking!

—————-

you might also enjoy these recipes:
apple cake with crumb topping and a brown sugar glaze
baked sugar & cinnamon donut holes
melinda’s vegetable salad with apples, bacon & honey-apple vinaigrette