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Healthy Recipes for Women

Energy Muffins

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None

Ingredients

  • 2 cups egg whites
  • 1 1/2 cups oats or 1 cup instant oatmeal or 11/2 cups quick oatmeal
  • 1/2 cup whole wheat flour
  • 1 cup unsweetened applesauce
  • 1 cup 1% cottage cheese
  • 1/2 cup whey protein powder
  • 1 1/2 tsp baking powder
  • 25 almonds
  • 1 tbsp vanilla extract
  • 1/8 tsp or pinch of salt
  • 1 cup strawberries (see below for variations)

Instructions

Pre-heat oven to 350 FF. Pour ingredients into a blender and blend until smooth. Mix in fruit by hand, if desired, or include in the blender. Pour into regular-sized stick-free muffin cups. Cook until toothpick comes out clean (about 40 minutes).

For Chocolate Banana muffins:
Substitute ½ cup sliced banana for the strawberries. Add 1 tbsp unsweetened cocoa powder. Use chocolate flavored whey protein powder. Add ½ to 1 tsp banana extract for extra banana flavor.

For Blueberry muffins:
Substitute 1 cup blueberries for the strawberries and 222 g unsweetened blueberry applesauce for the regular unsweetened applesauce.

For Apple Cinnamon muffins:
Substitute 2/3 cup diced apple for the strawberries. Add cinnamon.

For Raspberry muffins:
Substitute 2/3 cup raspberries for strawberries and 222 g country berry unsweetened applesauce for the regular unsweetened applesauce.

For Peach muffins:
Substitute 1 cup diced peaches for strawberries and 222 g mango-peach unsweetened applesauce for the regular unsweetened applesauce.

Nutrients per muffin (Makes 16 muffins): Calories: 120, Total Fat: 2 g, Sat. Fat: 0 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 125 mg, Total Carbs: 17 g, Dietary Fiber: 3 g; Sugars: 3 g; Protein: 9 g; Iron: 1.20 mg