I’ve been in a baking mood for the last week and thought I’d share another one of my favourites from my NEW 80/20 ebook. These high protein blueberry muffins are practically a meal in itself and are lovely for breakfast on the run served with your favourite cup of tea or long black. Enjoy !
What’s good about it:
Each muffin has just over 7 grams of protein which will help fill you up, keep blood sugars stable and support a healthy metabolism. I’ve made them with almonds which are kind to the digestive system and won’t blow you out. The rich colour from blueberries comes from anthocyanins that are antioxidants which neutralize free radicals.
300 g (101/2 oz/3 cups) almond meal (see notes)
2 teaspoons gluten-free baking powder or 1/2 teaspoon bicarb soda (baking soda)
4 organic or free range eggs
60 ml (2 fl oz/1/4 cup) macadamia nut oil, cold pressed coconut or olive oil
1 teaspoon ground cinnamon
2 tablespoons honey / brown rice syrup / pure maple syrup or a few drops stevia if needed
1 red apple, chopped into small chunks with the skin left on
200 g fresh or frozen blueberries
Preheat the oven to 170°C (325°F/Gas 3).
Combine the almond meal and baking powder in a large mixing bowl.
Add the eggs, oil, cinnamon and honey to form a batter.
Fold in the apple and blueberries.
Divide into paper-lined muffin tins.
Bake for 35–40 minutes until cooked through and golden.
This recipe makes 12 large muffins – so you can easily half the recipe and make 12 smaller cupcake sized muffins if you need to. The nutritional profile of nutrients will be 1/2 of the original. They keep for 4 days in an airtight container in the fridge.
For all those who are having trouble finding ground almond meal – the following is a quick and easy, throw it all in type of method that works really well with this recipe:
Combine all the ingredients in the following order into a good high speed blender – I used my Vitamix – Combine eggs – oil – chopped apple – cinnamon – baking powder – almonds (you can use whole, meal, flaked etc..what ever you have in the fridge) Only add 2 tablespoons honey or brown rice syrup or even a little stevia if using, as the red apple + blueberry is sweet naturally so you don’t need to add much sweetness. Blend until smooth and creamy looking. Spoon into a bowl and fold in the blueberries last. Spoon into muffin cups and bake as directed.
Hazelnut meal also works really well with this recipe and marries perfectly with the apple and blueberry.
For nut free muffins use 1/4 cup coconut flour (40 g) + 2 tablespoons arrowroot or health chef organic pea protein in place of the 3 cups of almond meal – reduce the baking powder to 1 good teaspoon – reduce the blueberry to 100 g. You can get coconut flour in any good health food store. This recipe makes 6 large muffins or 12 cupcake sized muffins. If the mix looks a little wet – add a touch more coconut flour or pea protein.
Nutrition per muffin:
Carbs 8.2 g
Total fat 20 g
Saturated 2 g
Fibre 2.8 g