Sunday, May 27, 2012

Mixed Berries Muffins (C2)

Recipe Author: Simmie Sinow

2 scoops Strawberry protein powder (I use Body Fortress)
3/4 cup whole wheat flour
1 3/4 cup oats (not quick oats, but the regular oats)
1 tsp baking powder
Sugar replacement equivalent to 3 Tbsp sugar
1 1/2 cups unsweetened applesauce
2 tsp vanilla extract
2 large eggs
Frozen mixed berries (I use Dole's Wildly Nutritious Mixed Fruit blend of mixed berries with pomegranate)

Preheat oven to 350.

Combine all ingredients except the frozen fruit and mix well.

Don't worry about the batter looking "wet."  It IS really wet.

Randomly chop the berry blend of frozen fruit -- I just lay out one cup of fruit and chop like you would anything else.  Personally, I like most of mine diced, but you can leave some larger if you'd like.

Generously spray your muffin tin: either a standard (12 muffins) or jumbo (6 muffins).  I usually make the Jumbo.

Bake at 350 for about 30 minutes or so.  Gently tap the top of the muffins to see if they're done.

They may be overly moist inside when you go to eat them; that is ok, as this recipe is intended to be frozen and thawed and microwaved.  When microwaving to heat, the middle will bake the rest of the way (I microwave for about 30 seconds after thawing).

Remove from oven and let them sit for about 5 minutes, then take a knife and go around the outer edges to loosen them and remove from the pan.  These can be frozen 4 per quart size freezer bags. I put them on their sides with bottoms facing each other and 2 sets of 2 fit nice and snug!

Calories: Jumbo: 246; Standard: 123
Fat: Jumbo: 5g; Standard: 2.5g
Fiber: Jumbo: 6g; Standard: 3g
Protein: Jumbo: 16g; Standard: 8g
Carbs: Jumbo: 41g; Standard: 20.5g (only 8 Natural starches total in the entire recipe)
Sugars: Jumbo: 8g; Standard: 4g

17 Day Diet Info:
Natural Starches per muffin: Jumbo: 1.3; Standard: 2/3
Fruit per muffin: Jumbo: 1/6th; Standard: 1/12th


  1. At what point do you add the berries? To the batter or to the pan?

  2. I add the berries (still frozen) as the very last ingredient before putting in the muffin tins. Make sure everything else is well blended, then add the frozen berries and mix in, then to the muffin pan.

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