Cheesy Jalapeno Mini Cornbread Muffins (C3)

Makes 24 mini muffins -- 2 mini muffins = 1 serving

1/2 cup (2 oz) shredded reduced fat mild cheddar cheese
1 Jalapeno pepper minced
3/4 cup whole wheat flour (you can also use brown rice flour or rye flour)
3/4 cup stone ground cornmeal
1 tsp baking powder
1/4 tsp cumin
1/4 tsp smoked paprika
1/4 tsp baking soda
1/4 tsp salt
3/4 cup nonfat milk
2 egg whites
3 Tbsp olive oil
Agave Nectar equivalent to 2 Tbsp honey

Preheat oven to 400F. Spray 24 mini muffin cups with nonstick cooking spray. Combine cheese and jalapeno in small bowl and set aside.

Combine flour, cornmeal, baking powder, cumin, paprika, baking soda and salt in a large bowl and mix well.

Whisk milk, egg whites, oil, and agave in medium bowl until smooth and well blended. Stir into flour mixture until combined.

Spoon 1 tsp batter into each muffin cup. Place 1/2 tsp cheese mixture in center and top with 1 tsp batter.

Bake 10 minutes or until lightly golden brown. Cool in pan on wire rack for 5 minutes.  Remove to wire rack; serve warm or cool completely.

Adapted from recipe by Cooking Light

Avocado Peanut Butter Banana Bread (C3)

DivaDish

OK, OK, so I renamed this recipe to include peanut butter!

Modifications needed:

• Use compliant flour
• Make sure the peanut butter is Peanuts only
• Use Agave Nectar
• I'd use frozen blueberries instead of the chocolate chips 

DivaDish: Avocado Peanut Butter Banana Bread Recipe.

Banana Bread (C3)

Recipe Submitted by: Joie Breen Christensen

Adapted from recipe on SparkPeople website

1 1/2 cups flour (whole wheat)
1 1/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp cinnamon
1/8 tsp salt
1/4 tsp vanilla
2 egg whites
1 cup mashed banana
3/4 cup sugar [substitute artificial sweetener for this]
1/4 cup applesauce

Combine banana, egg whites, applesauce, sugar substitute, vanilla, and cinnamon.

Add dry ingredients (flour, baking soda, baking powder, salt) until well mixed.

Pour batter into bread pan sprayed with cooking spray.

Bake at 350 degrees for 40-50 minutes or until toothpick inserted into the loaf comes out clean.


Some other options for this bread:

• Swap out the banana with pumpkin -- then add more spices! This would be C2.
• Make this into zucchini bread! This would still be a C3 recipe.

Oat Crust (C2)

3/4 cup whole wheat Flour
1/2 cup quick-cooking oats
1/2 teaspoon salt
1/4 cup olive oil
3-4 Tbsp cold water

In a food processor, combine the flour, oats and salt. While processing, slowly drizzle in oil. Gradually add water until a ball forms.

Roll out dough between two sheets of waxed paper. Remove top sheet of waxed paper; invert dough into a 9-in. pie plate. Remove remaining waxed paper.

Trim and flute edges.

Line unpricked pastry with a double thickness of heavy-duty foil.

Bake at 450° for 8 minutes.

Remove foil; bake 5-7 minutes longer or until golden brown.

Cool on a wire rack.

Just Bananas Muffins (C3)

From Forks Over Knives website

These have no sugar, no salt, no oil, no flour, no eggs.

And yes, they DO have flavor!

Click HERE to go to the recipe on ForksOverKnives' website.

I made them last night and used large bananas; if you use large bananas, only use 3 of them would be my recommendation.  The reason I suggest this is that the amount of apple juice and applesauce is intended for small to medium size for the sweetness and with large bananas, they do need a bit more sweet to them.

What I plan to do with my batch that I made (I made jumbos) is to split them open and heat them up and put a dollop of applesauce on top of each half.

I have modified this recipe a bit:

• Added 1 scoop of protein powder (I use banana flavored protein powder)
• Reduced the ground oats (after grinding) down to 1 1/2 cups
• I use 1 Tbsp vanilla extract instead of 1/2 Tbsp
• Add a little Stevia as needed. Depending on the ripeness of the bananas, the sweetness varies a little bit
• Add a little bit of oil -- this adds moistness to the finished product
• Bake 15-20 minutes

NUTRITIONAL INFORMATION
For standard sized muffins (for Jumbo, double these figures)
70 calories
17.3g carbs (not all count towards your starch for the day; see below)
1.75g fat
2.6g protein
0.29mg sodium
5.04g sugar
2.5g fiber

17DD:
Each standard sized muffin is 1/2 of one of your starch servings

Apple Flax Protein Muffins (C2)

(Adapted from recipe by Laura Dolson)

Recipe Adaptation by: Caryl Schiff-Greatorex

This is not an every day recipe to use.  This is an occasional use only recipe (meaning maybe once or twice a week).

1 ¼ cup flaxseed meal
2 tsp baking powder
1 Tbsp Cinnamon
2 scoops Body Fortress Vanilla Whey Powder
½ tsp salt
9 packets Stevia (equivalent to 6 Tbsp sugar)
1 Tbsp Agave Nectar
1 cup egg whites
1/3 cup olive oil
1 Tbsp vanilla extract
¼ cup water
1 Apple chopped fine
½ cup walnuts (optional)

Mix dry ingredients together and add in remaining ingredients and mix. Fill 12 muffin tins and bake at 350 degrees for 18 – 20 minutes.*

Nutritional Info for 1 muffin:

137 calories
8.4 g fat
140 mg sodium
8 g carbs (but NONE qualifies as a natural starch)
1.4g fiber
3.2 g sugar
9.6g protein


*Note: Consistency is very moist, If you prefer a drier muffin, bake longer

Flax Bread (C1)

Recipe Author: Diane Roy Soucy 

1 egg
1 Tbsp olive oil
Splash of vanilla extract (or other)
1 pack stevia or sweetener of choice
2 Tbsp Flaxseed Meal
1/2 tsp baking powder
Pinch of cinnamon

Melt coconut oil. Add the egg , vanilla and sweetener.

Mix with a fork. Add the dry ingredients, cover and microwave aprox 2 1/2 minsutes.

I use a small Pyrex cover to cook mine in, as I like the size. You can use any container or pan of your choice. You can vary the spices depending on what your plans are...dessert or as a bread....or skip them if you don't want a sweet bread.

You can add dill, basil, fresh garlic, tiny bit of grated low fat cheese etc.....I put ground anise in it once...yum!

Your imagination is the limit with this recipe!

Tip: as soon as you take it out of the microwave remove it from the pan as it will get wet. I put it on a cookie rack or paper towel.

*When I double the recipe I cut back a bit on the fat.

I eat this but not every day. Usually a couple of times/week.

Protein Poppers In A Cup (C3)

Recipe Author: Joie Breen Christensen

Carmel flavored protein popper coffee mug edition!

1/2 scoop vanilla protein powder
1 tsp butterscotch ff/sf jello
2 tsp walden farms Carmel sauce
1 1/2 tsp truvia
1/2 egg white or 1 Tbsp egg beaters
1 1/2 tsp almond milk
1/8 tsp baking powder

Mix all ingredients well in a coffee mug and microwave for 1 min 30 seconds and there you have it!

Most of the poppers have similar ingredients so you can use this formula as a starting point for the other flavors too.

Note: This is listed as "Breakfast" but only as a treat in addition to breakfast!

Spinach Poppers (C3)

Recipe Author: Beatriz Hill León

1 small container lowfat Cottage Cheese
1 cup cooked spinach
2 Eggs
3 Tbsp Fat free Feta cheese
2 Tbsp Fat free Fat Parmesan Cheese
Parsley
Onion Powder
Garlic Powder
Salt
Pepper
Red Pepper Flakes

Mix everything except the cooked spinach.

If the spinach is still hot, add after mixing the spices, eggs and cheeses.

Bake at 400 for 17 minutes in a 12 Muffin Pan..this recipe made 6 Poppers.

Carrot Muffins (C3)

Recipe Author: Simmie Sinow

This recipe can be made into a C2 recipe with one minor change as noted below (cereal).

1 cup whole wheat flour
1 tsp baking powder
Artificial sweetener equivalent to 3 Tbsp sugar
2 eggs
1 cup yogurt
12 Tbsp Kefir (something extra more liquid: unsweetened almond milk would work well too)
2 cups shredded carrots
1 Tablespoon olive oil
1 Tablespoon flaxseed meal
1 cup Original Special K cereal (or oatmeal, for C2)
1 tsp cinnamon
1/2 tsp coconut extract
1/4 tsp black walnut extract (optional)
1 tsp vanilla extract

Combine all ingredients except the flaxseed meal and Original Special K cereal and mix well.  I mix the dry ingredients together, then add the "wet" ingredients for a better blended batter.

After the batter is well mixed, add the flaxseed meal in and mix well; let the batter sit for about 5 minutes (the flaxseed meal will help thicken it up a bit), then mix in the Special K cereal and let it sit for another 5 minutes or so.

Spray your muffin tin well with a nonstick spray such as PAM (use the PAM for baking, not the olive oil or butter one).  Then, using an ice cream scoop, for Jumbo muffins, put two ice cream scoops' worth of batter into each one of the 6 muffin tins; for regular sized muffins, use one ice cream scoop of batter in each muffin tin.

Bake at 350 for 30 to 40 minutes.  Double-check your muffins with a toothpick and if the inside is still not done all the way, remove the muffins from the oven and put them sideways in the muffin tins and return to the oven for another 5-7 minutes.

NOTES:
3 cups of carrots does not work! There is a lot of water in carrots and the muffins do not bake well with 3 cups of carrots. 2 cups works much better.

I suggest you mix the yogurt and oil together, which will result in better consistency of the yogurt for this recipe; make sure to "cream" the yogurt well.

To make this C2 compliant, replace the Special K cereal with oatmeal.

Flax Muffins (C1)

Flax Muffins (C1)

Recipe Submitted by: Sherri Lojewski 

Thanks to eHow.com for the recipe that we modified for this delectable treat!
http://www.ehow.com/how_4436306_minute-flax-muffins.html

Note: On 1/8/2013, Dr. Mike confirmed his approval of Flaxseed Meal as a C1 ingredient.

Please note that this is not intended as an every day muffin.  The "in moderation" amount of flaxseed meal is 1-2 Tbsp and this exceeds that amount.  This would be a "treat" rather than a daily food you would eat.


3 Tbsp flaxseed meal
1 tsp baking powder
1 egg
1 tsp olive oil
1/2 tsp vanilla
1/2 tsp cinnamon
1 packet truvia or stevia

Mix all ingredinets in a coffee mug.

Microwave for 1 min 30 seconds, then invert and cool for a few minutes.

Slice & enjoy.

Bacon-Cheddar Breakfast Muffins (C3)

Recipe Author: Becky Yokeley Love

Yummy and low in calorie breakfast muffins!

1 cup whole wheat flour
1/3 cup rolled oats
1 Tbsp baking powder
1/2 Tsp. salt
6 jumbo eggs
1/4 cup apple sauce
1/2 cup cheddar cheese (shredded)
1/2 cup cooked chopped turkey bacon (or even homemade sausage?)
1/4 cup parsley
1/4 tsp Pepper
1/4 tsp ground cinnamon

Heat oven to 375°F.

Mix flour, oats, baking powder, salt, cinnamon and pepper in large bowl.

Beat eggs and applesauce in medium bowl until blended. Add to flour mixture and stir just until moistened.

Stir in cheese, bacon and parsley.

Spoon evenly into 12 greased 3-inch muffin cups.

Bake in 375°F oven until tops are lightly browned and spring back when tapped with finger, 15 to 20 minutes.

Cool in pan on wire rack 5 minutes; remove from pan.

Serve warm or cool completely.

Number of Servings: 12

Banana Bread (C3)

Recipe Author: Jennifer Agnew Borruso

Pre-heat oven to 400 (F)

1 1/2 cups Whole Wheat Flour
1/2 tsp salt
1 tsp baking powder
2 tsp cinammon

Combine dry ingredients in large bowl.

Sugar substitute equivalent to 1 cup of sugar
3 eggs
1 tsp vanilla extract
1 container of light vanilla yogurt to wet ingredients, or you can use plain nonfat greek yogurt and mix in vanilla extract.
Beat together and add to dry ingredients

Mash 3 large ripe bananas and fold into batter.

Spray loaf pan and bake for 1 hour.

Walnut Sunflower Bread (C3)

Recipe Author: Sabine Bauer

2/3 cup rye flour
1/3 cup spelt flour
2-3 Tbsp dry active yeast
2 Tbsp extra virgin coconut oil
1 Tbsp salt
2 Tbsp ground flaxseed
3 Tbsp sunflower seeds
1 handful chopped walnuts
160 ml warm water
Ground coriander, aniseed, and cardamom to taste

Preheat oven to 500 F.

In a bowl, mix all ingredients and knead for about 5 minutes, until all the flour is worked into the dough (you can do it by hand; I use the handheld mixer).

Cover and let rise in a warm place for 45 min.

Punch down and work the dough on a floured board for another 5 min, until it isn’t sticky anymore.

Place back in bowl, cover, and let rise for 30 min.

Punch down again, form a loaf and either put into a small loaf pan or place onto parchment-covered baking tray.

Place in oven and reduce temperature to 475 F (put a small pan with water in the bottom of the oven to keep the loaf moist).

Bake for 15 min, reduce temperature to 400 F and bake for another 30 min.

You can play around with types of flour (I happen to love rye bread, hence the rye heavy recipe) and of oil, not to mention the added ingredients; e.g. sun-dried tomatoes and fresh rosemary instead of the walnuts and sunflower seeds work really well too (when I make that particular bread I use virgin olive oil instead of the coconut).

Strawberry Cinnamon Muffins (C2)

Recipe Author: Becky Yokeley Love

2 scoops strawberry whey powder (vanilla would be fine too)
1 cup wheat flour
1 cup oats
1 tsp baking soda
1/2 tsp salt (optional)
1 tsp cinnamon
3/4 applesauce
2 egg whites (6 tbsp liquid egg whites)
12 packets stevia (sugar substitute equal to 1/2 cup sugar)
1/2 cup water
1 cup frozen strawberries (yes frozen don't thaw see note below)

Preheat oven to 350 and spray muffin tins with non stick spray.

Mix flour, whey powder, oats, soda, cinnamon, and salt together.

Add applesauce, sugar, egg whites, and water, mix until just blended.

I get the no sugar added whole strawberries from walmart...I took out a few and chopped them up with a knife some little chunks, big chunks etc. and measured out a cup of chopped strawberries (about 6 ounces chopped)

Add in chopped strawberries and stir gently to cover.

Bake for 25-35 min (350 oven) or until tops have lightly browned. I make jumbo muffins (6ct) and had to bake for 35 min.

Lemon Poppyseed Muffins (C3)

Recipe Author: Simmie Sinow

I've been playing around with getting rid of the sugar-free jello pudding mix that you find in some of the muffins here on my blog.  This recipe is the result of some of that playing around and they turned out great! See notes at the end for using this as a generic muffin recipe with different flavors.  Experiment away, I say!

3/4 cup whole wheat flour
2 scoops Vanilla whey protein powder
1 tsp baking powder
1 3/4 cups Oatmeal
2 tsp Poppyseed spice
3 Tbsp unsweetened almond milk
2 containers CarbMasters Lite Lemon yogurt
2 eggs
1 to 1 1/2 Tbsp olive oil
1 tsp Banana extract

Preheat oven to 350F.

I combine all the dry ingredients together first and blend them well and then add in the "wet" ingredients and make sure everything is blended well.

Spray a jumbo or standard size muffin pan with nonstick spray and put 2 ice cream scoops' worth of batter into each jumbo and 1 ice cream scoops' worth into the standard size muffin tins.

I've only made these in the jumbo, so if you're making the standard size (1/2 the size of the jumbo), make sure to check them as they bake (just pat the top of them) to make sure you're not over-baking. You want them to have a little "give" on the top.

For the Jumbo size, in my oven, this takes 15 minutes to bake.

For those of you that use MyFitnessPal for tracking calories and nutrition, these are in the database and can be found as the following, with the brand name of 17DDGal Blog:
Lemon Poppyseed Muffins C2 6 ct
If you are making standard size muffins, just choose 0.5 muffins as the serving size.

Note:
This can be used as a generic muffin recipe with other flavorings and such.  Make sure if you do this to not use the poppyseed spice in it.

Some other variations are:
* Banana: Regular CarbMaster yogurt - banana cream pie flavored, with Banana extract
* Banana Walnut: Regular CarbMaster yogurt - banana cream pie flavored, with banana extract and a small amount of black walnut extract
* And of course you can make regular lemon muffins by omitting the poppyseed muffin spice

NUTRITIONAL INFORMATION
Per Jumbo muffin (for standard size, divide the amounts below in half):
Calories: 271
Fat: 7.8 grams
Fiber: 4.5 grams
Protein: 16 grams
Carbs: 32.4 grams
Sugars: 4 grams

17DD:
1 1/3 Natural Starch

Blueberry Orange Bread (C3)

Adapted by Simmie Sinow from recipe by American Diabetes Association

Yield: 20 servings

1 cup Fiber One cereal (See note below)
3/4 cup water
1 Tbs grated orange or lemon peel
1/4 cup orange juice (see note below)
1/2 tsp vanilla
2 cups Whole Wheat Flour
1 cup sugar replacement
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 Tbs olive oil
1 egg
1 cup frozen blueberries

Heat oven to 350 degrees. Grease bottom only of loaf pan, 9 by 5 by 3 inches.

Fiber One Cereal: Crush cereal. I just put it in a blender on the "pulse" setting and kept pulsing it until it looked pretty crushed.

Orange Juice: For the orange juice, to make this 17DD "legal" you will need to include the pulp. What I did was I put an entire orange in the blender and blended everything together.

Stir together cereal, water, orange peel, orange juice and vanilla in large bowl; let stand 10 minutes.

Stir in remaining ingredients except blueberries. Stir in blueberries; if you are using thawed blueberries, do this gently (which is why I use frozen!).

Put batter into the loaf pan.

Bake 50 to 60 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Loosen sides of loaf; remove from pan.

Cool completely before slicing.

If you use MyFitnessPal for calorie tracking, this is in their database.  Look for a brand name of 17DDGal Blog, with the following name:
Blueberry Orange Bread 20 ct

NUTRITION INFORMATION:

17 Day Diet specific:
Natural starches: 1/2 Natural Starch
Fruit and Friendly Fats are minimal/miniscule (Fruit is 1/20th of 1/4 fruit; friendly fat is 1/10th of 2 servings)

Amount Per Serving
Calories 70
Fat: 1.8 grams
Fiber: 1.26 grams
Protein: 1.79 grams
Carbs (some do not count towards "natural starch" count): 12.36 grams
Sugar: 1 gram

Lemon Muffins (C3)

Recipe Author: Simmie Sinow

Caution: Do not overbake, even by 1 or 2 minutes -- that can make all the difference in the world!

2 scoops Vanilla Whey Protein Powder
3/4 cup Whole Wheat Flour
1 3/4 cups Oatmeal
3 Tbsp Unsweetened Almond Milk
2 containers (12 ounces total) CarbMasters Vanilla Yogurt - creamed well
2 Eggs
2 Tbsp lemon flavored sugar-free jello pudding powder
1 heaping tsp Baking powder
1 to 1 1/2 Tbsp Stevia Extract
1 1/4 Tbsp Olive oil

Combine all dry ingredients and mix together well.  Then add the yogurt which you have "creamed" really well with a spoon until it is very smooth (kind of like beating an egg, only with a spoon).  Add the rest of the "wet" ingredients (almond milk, eggs, oil) and mix well.

Spray either a 12-serving or 6-serving muffin tin with your favorite nonstick spray and put the batter into each muffin tin.  I use an ice cream scoop, as the size that goes into each one is perfect for the 12-serving tins and 2 scoops is perfect for the 6-serving tins.

Bake 18-20 minutes in a 350 oven.  Be sure that you do not over-bake these, as even 1 or 2 minutes will make the difference between good and somewhat dry.

Remove from the oven and place on your counter and let them sit for 5-10 minutes, then remove from the baking pan.

These do not need to be frozen, however they do need to be refrigerated.

I usually sit one out on the counter in either a covered plastic container or bag the night before and reheat in the microwave for about 30 seconds maximum.  I usually place a damp (almost wet) towel around them to keep the moisture in.

I couldn't keep my hands off of these before taking a picture, as you can see:

Note: If you cannot find CarbMasters yogurts near you (Kroger brand), what they are is a non-greek yogurt that is low fat and low sugar (1.5g fat, 3g sugar) and 60 calories per 6 ounce serving.  Look for something comparable to that or find a plain non-greek yogurt.

I just made a second batch with this recipe using 1 container of CarbMasters Banana Cream Pie yogurt and one of their Vanilla (I didn't have two of the Banana in the house or I would have used that) and Banana Creme Sugar-Free Jello pudding powder.  They're in the oven right now, but the batter had a really strong banana flavor, so I think this is my new Go-to recipe for muffins.

ALSO, I'm going to play around with doing mini muffins -- I think the recipe will make 36 of them (a little over 1 tsp per tin of the batter) which makes those around 44 calories each. You could have 4.5 of these for ONE natural starch.  I'll update this post once I experiment with the batter and find out exactly how much on the mini muffins it makes -- they would be good for a starchy snack that "sticks to your ribs" a bit more than the poppers.

NUTRITIONAL INFORMATION:
Calories: Regular sized: 134; Jumbo: 268
Fat: Regular: 3.9g; Jumbo: 7.8g
Fiber: Regular: 2.2g; Jumbo: 4.3g
Protein: Regular: 8.4g; Jumbo: 16.7g
Carbs: 15.9g; Jumbo: 31.7g
Sugars: 1g; Jumbo: 2g

17 Day Diet specifics: 
Natural starches: Regular: 3/4 natural starch; Jumbo: 1 2/3.

Jumbo muffins are basically twice the size as the regular muffins.

For those on MyFitnessPal for tracking recipes, these can be found there as the following; look for the brand name of 17DDGal Blog:
Lemon Muffins 6 ct
Lemon Muffins 12 ct

Poppers (C3)

Recipe Author: Simmie Sinow (modified from recipe of Becky Yokeley Love's)

The photos above are two versions of the protein poppers.  The one on the left are the 96 per batch chocolate using white chocolate sugar free jello pudding powder. The ones on the right are a double size made with banana sugar free jello pudding powder.

Warning: These are intended to be a snack, not eaten in batches of 15-20!!!! Also, technically this is not C1 because of the sugar free pudding powder; this is a personal choice, so if you make these, understand that the very small amount of pudding powder you do get in each one (1 Tablespoon divided by 96?!!!!) is recommended "for future cycles."

4 scoops protein powder (vanilla, chocolate, etc.)
1 Tbsp sugar free jello pudding flavor of your choice (chocolate, lemon, banana, etc.)
1 tsp baking powder
3/4 cup liquid egg whites
1/3 cup unsweetened almond milk
1 Tbsp olive oil
A little bit of Stevia

Combine ingredients and mix well. If you're baking in batches, make sure you mix the batter well in between batches, as it will thicken up if you don't.

For a batch of 96 to 108, use a little less than 1 teaspoon in each mini muffin tin; for a double sized mini muffin, use a little less than 1/2 Tablespoon (cooking time is longer).A little bit of Stevia (less than the equivalent of 1/2 Tbsp of sugar)

I'd recommend making the 1 tsp batch -- I made the 1/2 tbsp batch this morning and they came out a little dry, most likely due to the longer baking time.

Bake at 350

HOW TO TELL WHEN THEY ARE DONE:
Here's how to tell when they're done: They will naturally rise a bit; once they get a "dimpled" look on them and MAYBE start to deflate, remove them immediately.  For my oven, that's at about 3 minutes.

Here's how I made some of mine:
Lemon: Vanilla protein powder and lemon sf jello powder
Chocolate: Chocolate protein powder and white chocolate sf jello powder (the choc pudding powder has a funny taste to it to me)
Banana: Vanilla protein powder and banana creme sf jello powder
Strawberry Cheesecake: strawberry protein powder and cheesecake sf jello powder

NUTRITIONAL INFORMATION:
Because your batch size may vary from mine, I am going to give you the entire recipe nutritional info, then you can divide by the number of poppers you made.

I'm also listing the per popper info for a batch of 96.

TOTAL RECIPE INFORMATION:
Calories: 781.7
Fat: 22.8 grams
Fiber: 0.3 grams
Protein: 122.3 grams
Carbs: 15.3 grams
Sugars: 4.0 grams

PER POPPER FOR A BATCH OF 96:
Calories: 8.1
Fat: 0.2 grams
Fiber: 0
Protein: 1.3 grams
Carbs: 0.2 grams
Sugars: 0 grams

If you are on MyFitnessPal, these are listed as:
Poppers Double Size W Protein Powder, Jello Powder, Oil
Poppers Standard W Protein Powder, Jello Powder, Oil

Simmie's Chocolate Muffins (C3)

Recipe Author: Simmie Sinow

This is a change from my usual oatmeal cookie muffins made with applesauce.  This version uses no applesauce but does use regular lowfat flavored yogurt and a little bit of unsweetened almond milk.

Caution: Do not overbake, even by 1 or 2 minutes -- that can make all the difference in the world!

2 scoops Chocolate Whey Protein Powder
3/4 cup Whole Wheat Flour
1 3/4 cups Oatmeal
1 Tbsp Unsweetened Almond Milk
2 containers (12 ounces total) CarbMasters Vanilla Yogurt - creamed well
2 Eggs
1 heaping tsp Baking powder
1 to 1 1/2 Tbsp Stevia Extract
1 Tbsp Olive oil

Combine all dry ingredients and mix together well.  Then add the yogurt which you have "creamed" really well with a spoon until it is very smooth.  Add the rest of the "wet" ingredients (almond milk, eggs, oil) and mix well.

Spray either a 12-serving or 6-serving muffin tin with your favorite nonstick spray and put the batter into each muffin tin.  I use an ice cream scoop, as the size that goes into each one is perfect for the 12-serving tins and 2 scoops is perfect for the 6-serving tins.

Bake 18-20 minutes in a 350 oven.  Be sure that you do not over-bake these, as even 1 or 2 minutes will make the difference between good and somewhat dry. (I discovered that with the strawberry muffins this morning!)

Remove from the oven and place on your counter and let them sit for 5-10 minutes, then remove from the baking pan.

These do not need to be frozen, however they do need to be refrigerated.

I usually sit one out on the counter in either a covered plastic container or bag the night before and reheat in the microwave for about 30 seconds maximum.  I usually place a damp (almost wet) towel around them to keep the moisture in.

Note:

• If you cannot find CarbMasters yogurts near you (Kroger brand), what they are is a non-greek yogurt that is low fat and low sugar (1.5g fat, 3g sugar) and 60 calories per 6 ounce serving.  Look for something comparable to that or find a plain non-greek yogurt and maybe add some extracts.
• I will be putting up the Strawberry version later today, but basically the only difference is Strawberry Whey Protein Powder and Strawberry yogurt.
• In this next week, I will be working on figuring out how many mini bites this recipe makes; when I'm done with that, I'll update this recipe with that information as well.

NUTRITIONAL INFORMATION:

Calories: Regular sized: 127; Jumbo: 254
Fat: Regular: 3.6g; Jumbo: 7.2g
Fiber: Regular: 2.1g; Jumbo: 4.3g
Protein: Regular: 8.3g; Jumbo: 16.7g
Carbs: 14.8g; Jumbo: 29.7g
Sugars: 1g; Jumbo: 2.1g

17 Day Diet specifics: 1 natural starch is about 15-20 grams of carbs, so the regular size would be just under 1 natural starch serving and the jumbo would be just under 2.

Jumbo muffins are basically twice the size as the regular muffins.

For those on MyFitnessPal for tracking recipes, these can be found there as:
Simmie's Chocolate Muffins 6 ct
Simmie's Chocolate Muffins 12 ct