Apple Pumpkin Protein Muffins

Apple Pumpkin Protein Muffins

• 1 cup canned pumpkin
• 1/3 cup unsweetened applesauce
• 1/2 cup diced apple
• 1/2 cup Greek yogurt
• 9 Tbl liquid egg whites
• 1 cup old fashioned oats
• 3/4 cup almond flour
• 3 scoops vanilla whey protein powder
• 1/4 cup walden farms caramel (or any sweetener) 
• 1 tsp Baking soda 
• 1/4 tsp salt
• 1 1/2 tsp. cinnamon 
• 1/2 tsp Pumpkin pie spice
• 1/4 cup chopped walnuts

1. Preheat oven to 350 degrees Fahrenheit
2. Pulse oats a few times in food processor. 
3. Mix all the other ingredients with oats ( I mixed well then added flour and whey so not to over mix them). 
4. Spray muffin tin with nonstick cooking spray (16 regular sized muffins)
5. Scoop in muffin tin. 
6. Cook 15 min or until stick comes out clean.

Servings 1 muffin (makes 16 servings).  Calories: 103  Carbs: 7.8g  Fiber 1.5g  Fat: 4.5g  Protein: 8.4g

Granola

This morning I made 3 kinds of granola. They primarily have the same base. Give them a try and put your own twists on them. Eat them plain, with milk,  over yogurt, with fresh fruit, over warm oatmeal or any other way you like. 

Elvis Granola

• 3 1/4 cup old fashioned oats
• 80g dry roasted peanuts
• 1 scoop peanut butter protein powder (try unflavored, vanilla or chocolate)
• 1 TBL truvia brown sugar blend.
• 1/4 cup natural peanut butter
• 2 TBL olive oil (can use coconut, grapeseed etc)
• 1/4 cup fiber syrup (can use honey, maple syrup but these will have less fiber)
• 2 egg whites
• 1/4 cup dark chocolate chips (I used 60%, use dairy free or sugar free)
• 1 dehydrated banana (you can make your own or use store bought)

1. Heat oven to 300 degrees Fahrenheit
2. Line 2 cookie sheets with parchment paper
3. Mix the oats, peanuts, protein powder and brown sugar blend in a bowl.
4. In a small sauce pan heat the peanut butter, oil and fiber until smooth.
5. Pour the warm peanut butter mixture over the oat mixture until well covered.
6. In a bowl, whisk 2 egg whites until frothy
7. Add the egg whites to the mixture and mix thoroughly
8. Pour onto 2 cookie sheets, spreading the mixture out.
9. Bake until slightly browned (about 20-30 min) flipping granola over half way. Keep an eye on the granola so it doesn't burn
10. Remove and let cool.
11. Place granola into mixing bowl. Break up large clusters if you like.
12. Add the chocolate and banana chips (adding while still slightly warm will slightly melt some chocolate into the granola which is tasty ) and incorporate them well. 

Makes 14 (1/2 cup) servings. Calories 198   Fat 10g   Carbs 24 g  Fiber 7g   Protein 7g

Almond Joy Granola (did not make with protein powder but you can add a scoop)

• 3 1/2 cup old fashioned oats
• 42g Oven roasted dark chocolate almonds blue diamond)
• 42 g  Toasted coconut almonds (blue diamond)
• 1 TBL truvia brown sugar blend.
• 1 cup unsweetened coconut flakes
• 1/4 cup natural almond butter
• 2 TBL coconut oil
• 1/4 cup fiber syrup (can use honey, maple syrup but these will have less fiber)
• 2 egg whites
• 1/4 cup semi sweet chocolate chips 

1. Heat oven to 300 degrees Fahrenheit
2. Line 2 cookie sheets with parchment paper
3. Mix the oats, nuts, coconut and brown sugar blend in a bowl.
4. In a small sauce pan heat the almond butter, oil and fiber until smooth.
5. Pour the warm almond butter mixture over the oat mixture until well covered.
6. In a bowl, whisk 2 egg whites until frothy
7. Add the egg whites to the mixture and mix thoroughly.
8. Pour onto 2 cookie sheets, spreading the mixture out.
9. Bake until slightly browned (about 20-30 min) flipping granola over half way. Keep an eye on the granola so it doesn't burn
10. Remove and let cool.
11. Place granola into mixing bowl. Break up large clusters if you like.
12. Add the chocolate chips (adding while still slightly warm will slightly melt some chocolate into the granola which is tasty ) and incorporate them well. 

Makes 14 1/2 cup servings. Calories 218   Fat 13g   Carbs 24g   Fiber 8g    Protein 6g 

Aloha Granola 

• 3 1/2 cup old fashioned oats
• 60 g raw macadamia nuts halved
• 1 TBL truvia brown sugar blend.
• 1 cup unsweetened coconut flakes
• 1 scoop vanilla protein powder
• 1 tsp powdered ginger ( I don't measure, I adjust an add more after cooking)
• 1/4 cup natural almond butter
• 2 TBL coconut oil
• 1/4 cup fiber syrup (can use honey, maple syrup but these will have less fiber)
• 2 egg whites
• 1 cup sliced peaches (dehydrated - can buy but will add sugar. Use any dried fruit)
• 1/2 cup pineapple (dehydrated - can buy but will increase sugar) 

1. Heat oven to 300 degrees Fahrenheit
2. Line 2 cookie sheets with parchment paper
3. Mix the oats, nuts, coconut, protein powder, ginger and brown sugar blend in a bowl.
4. In a small sauce pan heat the almond butter, oil and fiber until smooth.
5. Pour the warm almond butter mixture over the oat mixture until well covered.
6. In a bowl, whisk 2 egg whites until frothy
7. Add the egg whites to the mixture and mix thoroughly.
8. Pour onto 2 cookie sheets, spreading the mixture out.
9. Bake until slightly browned (about 20-30 min) flipping granola over half way. Keep an eye on the granola so it doesn't burn
10. Remove and let cool.
11. Place granola into mixing bowl. Break up large clusters if you like.
12. Add the dried fruit and mix. Adjust ginger if needed.

Makes 14 1/2 cup servings. Calories 182   Fat 9g   Carbs 21g   Fiber 7g    Protein 6g