As part of my crusade to get my ultimate bikini body I’ve started some experimenting with healthy baking, I’ve made coconut and banana macaroons and done some experimenting with quinoa too… you can read about those here and here! However I think the most successful yet is my recent experiment using coconut flour and protein powder to bake muffins, yummy! As a bonus these are gluten free, sugar free and can be adapted to be vegan friendly (using an egg substitute). They are also (as you may guess) high in protein so great when you are trying to build lean muscle and burn fat. Although I’ve not quite mastered getting them to rise particularly well, they taste yummy none the less and it’s great to have a treat without the sugar/bad fat impact. They are also particularly yummy topped with a teaspoon of almond butter as an afternoon/post work snack. You can find the recipe below and let me know how you get on!
Makes 8 large muffins
55g Coconut flour
3/4 teaspoon baking powder
3/4 teaspoon bicarbonate
2 scoops of chocolate protein powder (I like CNP Pro Recover, it has a true chocolaty taste and no nasty aspartame)
2 teaspoons (optional) drinking chocolate – adding this adds a little sugar but ensures a chocolaty taste, you could skip this.
1 tablespoon greek yoghurt (full fat please – these are good fats and “low fat” is often high sugar – not healthy!)
1 banana mushed up (but I like to leave some chunks as this plus the yoghurt makes the muffins squishy and yummy)
1 tablespoon coconut oil (melt in the microwave in about 30 secs)
1 large egg beaten
1 tablespoon of agave nectar (gives the muffins their sweetness without sugar)
110-120ml of coconut milk (you could also use almond milk, rice milk or ordinary milk here, note this isn’t the thick tinned coconut milk but the cows milk substitute. In the UK I use Alpro’s coconut milk it has the best coconut taste and is the only one I have found without added sugar).
Preheat the oven to 200c (392 F) and place 8 muffin cases into a muffin tin.
Combine the dry ingredients together in a bowl.
Add the yoghurt to the dry mix – this will fizz slightly as the acids in the yoghurt hit the alkaline in the bicarb, this process helps the muffins rise and gives the mix a wet doughy texture.
Next fold in the pre-beaten egg, coconut oil, agave and mushed up banana.
Finally add the milk a bit at a time, I usually use all 120ml but you don’t want it to go too runny.
Fold all the ingredients together carefully (don’t mix or beat this will mix out all the air)
Place about a tablespoon of mixture into each muffin case.
Bake for around 20-25 mins, keep an eye on them, they are ready when the centres bounce back and a skewer comes out clean. Note the tops of these do look a little burned when they come out but they aren’t, they are just dark (that’s my story and I am sticking to it!)
I really do like these and I shared them with a friend at work too who also likes them! My husband however is not a fan and does keep saying “when are you going to do normal baking again”? Great for us workout fanatics though!
Let me know how you get on and share your own recipes/links to posts in the comments section below!
*Full disclosure there are affiliate links in this post, if you buy something you don’t pay any more but I get a small percentage.