How to Make Delious Healthy Muffins

If you google "blueberry muffin" there's an estimated 4,540,000 search results that come up for recipes. It's kind of a thing :) and I'm not so sure these muffins are super unique but they are "healthy" as far as muffins go and I take great pride in using ingredients and methods that result in delicious food & can be eaten for breakfast or snacks alike. The key here is substitutions and I'm not talking about subbing applesauce for oil or butter, because let's face it a little fat makes things YUMMY! Here's the original recipe I pulled from "The Joy of Cooking" cookbook. I use their recipes for a starting point most of the time because it's classic, simple and I like the fluid layout. However once I'm finished it doesn't look much like this at all, but baking is a science more than a free flowing art form like cooking can be so I try to stick to the dry/wet ingredient ratios.

Let's start with the flour  I always use a mix of unbleached all purpose flour and whole wheat flour. Using all whole wheat flour makes baked goods too dense but you can go a 1:1 ratio and it works out great. Enriched flour is basically flour stripped of all it's nutrients and pumped full of "nutrients" usually of a very questionable quality level.So I opt for the OG flour and trust I'll get my iron & vitamins elsewhere. You can read more about enriched flour at The Global Healing Center blog. Ok, enough of that tangent! 

The next thing I always substitute if possible is Greek yogurt for milk or cream, now since I'm baking with it the pro-biotic quality diminishes but the cup this recipe calls for adds a whopping 22 grams of protein!

 Coconut oil has been getting a lot of attention lately, and for a good reason it's an amazing product. Aside from putting it on my hair as a leave-in conditioner and on my skin as a fabulous moisturizer I also eat it for many health benefits. If you don't like the taste of coconuts, don't worry it's undetectable when it's cooked. Dr. OZ has a great explanation of coconut oil on his website. 

The last major change is ditching the sugar, raw organic or otherwise and using maple syrup instead. I promise it doesn't make your muffins taste like maple syrup just a hint of maple flavor if you have a refined pallet or if you're like me you probably won't taste it at all. Including all of maple syrups health benefits I love it mostly because it doesn't spike the blood sugar the way straight sugar does.

Now that all of that is out of the way, let's get to the how we make these awesome little fluffy balls of goodness!

Preheat oven to 400
Grab a helper


Sift together

1 C whole wheat flour
1 C unbleached all purpose flour 
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt

In another bowl whisk together

2 eggs
1 C yogurt
3/4 C maple syrup
6 tablespoons coconut oil
1 teaspoon vanilla

Mix in flour mixture until there are no more clumps but it will be kind of thick, almost like play dough. At this point you have what I like to call a "master recipe" you can add various things you love (nuts, fruit, mini chocolate chips) and make a plethora of combinations. In this case I added a healthy cup of blueberries we had left in the freezer from our blueberry picking trip earlier last summer. It's that's about it easy breezy, just oil or line a muffin pan fill those bad boys up (about 3/4 the way) and bake for 12-15 minutes or until golden brown on top and when they come clean when poked with a toothpick.

Try to share!!!

What are your favorite substitutions for classic recipes?!

Chewy Granola Bars (gluten free!)

A few weeks ago we had a tie dye party at our house and all the moms were kind enough  to bring a snack to share. Between you and me there's always that one mom (or dad) who brings the "WIN" and this time it was my friend, Tara with this scrumptious recipe from the Paleo Mom blog. I have made these about a dozen time in the last two months and as I sit here and savor the smell of the most recent batch cooling on the oven I decided these little bars of heaven must be sang about!The paleo diet basically is the absent of grains so instead of being filled with carbs these nut, coconut and chocolate delights boast loads of protein and fiber, making them a great on the go snack. The ingredient list is kind of long but most (if not all) depending on the store you go to can be found in the bulk section. Also it's stressed on the website but I highly recommend reading all the directions first then following them to a T. These little pups are a science but Oh Oh Oh SOOOO WORTH it!

Apples and Almond Butter

I have a hard time eating breakfast in the morning, I know it's a great choice I always feel better and make better food choices later in the day when I eat breakfast. However there are still at least 3 days a week I either forget or am just "not hungry". I've heard a couple theories on this one being breakfast is breakfast, pick something you like and eat it everyday. That one is definitely not for this food lover! The other was not to eat the same thing everyday so you get a variety of nutrients. Either way the general consensus agrees, breakfast is not to be missed! In an effort to be more consistent with brekie I am going to post a photo every morning of what I eat. Today is one of my particular favorites apples and almond butter with a smidge of honey. It's simple, classic and downright delicious! The honey is more for flavor than sweetness the apples are plenty sweet so I just stir in about a teaspoon into the almond butter.
Enjoy!

Coconut Muffins

There is something to be said about bite sized little snacks that you can grab on the go, and I have to admit I have been tempted, on more than one occasion to buy those shiny bright colored packages filled with convenience foods. Well tempted until I turn the box over and read the epic ingredients list.  These little muffins fit the bill, barley hitting the double didgits with ingredients, they're easy to make and store. I like to pack them together in small snack bags with about 3-5 in each and freeze them. If they're taken out in the morning, by lunch time these satisfying little munchkins are ready to go!

• 1 1/4 cups organic sprouted whole wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon sea salt
• 2 very ripe bananas, mashed (3/4 cup)
• 1 stick (1/2 cup) coconut oil, melted
• 1/4 C maple syrup
• 1/2 C chopped dates
• 1 large egg
• 1/2 teaspoon vanilla
• 3/4 cup sweetened flaked coconut

Put oven rack in middle position and preheat oven to 375°F. Line muffin cups with liners or lube 'em up with oil.

Whisk together flour, baking powder, and salt in a bowl. Whisk together bananas, coconut oil, maple syrup, egg, vanilla, and 1/2 cup coconut in a large bowl until combined well, then fold in flour mixture until flour is just moistened then mix in the chopped dates .

Divide batter among lined mini muffin cups and sprinkle with remaining 1/4 cup coconut. Bake until muffins are puffed and golden, about 15 minutes. Transfer muffins to a rack and cool slightly.