Protein Artist

Tag: muffin

  • Protein Squash Breakfast Muffin Bread Egg Sandwich

    Protein Squash Breakfast Muffin Bread Egg Sandwich

    If you have 2 minutes to put the ingredients together, this breakfast muffin will not disappoint! Scramble an egg and chop prepare a salad while the muffin is baking.

    Ingredients:

    • 2 tablespoons pumpkin puree, or mashed cooked vegetable such as butternut squash, etc.  (may be replaced with oil if desired)
    • 2 tablespoons coconut flour
    • 1 egg beaten
    • 1 tablespoon coconut milk carton or can, or milk, or milk substitute
    • 1/4 teaspoon baking powderDirections:
      Spray a a coffee cup or soup mug  with non-stick oil spray and mix all ingredients inside the mug with a fork. Make sure all the vegetable pieces are well mashed. It’s okay if your vegetable was cooked with spices for a previous dish—it will make your muffin more tasty. Microwave on HIGH about one and half minute or until toothpick placed in center comes out clean.  Turn mug upside down and muffin will pop onto plate. Serve with your favorite breakfast sandwich fillers.
  • Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

    Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

    You haven’t died and gone to heaven yet. Therefore, I unleash these protein powder miracles unto you.  Prepare for a business class seat on the first flight to heaven, no belt extender!!

    I have recently discovered the Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle, and it has the most amazing vanilla flavor with zero calories.  I have also tried several unflavored brands of protein powder for incorporating into recipes, and only the Unjury brand stands apart from the rest. It has 21 grams protein, and absolutely no flavor distinguishable when added to foods. Unjury makes bariatric medical grade nutrition products and is available on their website.  If you don’t have Unjury, substitute with your favorite vanilla brand, and calculate accordingly.

    Ingredients:

    • 3 ounces baby carrots, or 1 snack pack (1g,35c)
    • 2 ounces cashews, soaked in water overnight (10g, 314c)
    • ¼ cup (¾ ounce) shredded coconut (1g, 80c)
    • ¼ steelcut cup oats (5g, 150c)
    • 2 Eggs     (12g, 140c)
    • ½ cup soymilk* (5g, 70c)
    • 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c)
    • ½ cup fine cornmeal (8g,355c)
    • ½ cup greek yogurt   1/4 cup greek yogurt  (12g,65c)
    • ½ cup  unsweetened applesauce (50c)
    • 5 Tablespoons lemon juice, or 1 ounce (7c)**
    • 1 tablespoons olive oil (120c)
    • 4 teaspoons Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle
    • 2 packets sweetener
    • ½ teaspoon baking powder

    * IMPORTANT: The recipe with the soymilk makes it stick to the pan, so you might want to use cup liners. If you skip the skoymilk, the cupcakes will slide ride out, but you will have to deduct 1/2 gram of protein for serving (2 cupcakes).

    **Note: I was asked to remake this recipe with added ginger, nutmeg, and allspice. This note will be removed when the measurements are added to the ingredients. 

    Cream Cheese Frosting:

    Directions: 

    • Preheat oven to 350. Spray larger muffin pan with oil spray.  In food processor, add carrots, cashews, coconut, oats, and eggs. Chop on high until the mixture looks like baby food. Add rest of ingredients.  Evenly divide mixture into 12 muffin cups.
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    • In a microwave-safe bowl, combine cream cheese frosting ingredients and microwave for one minute. With a tablespoon, mix until the cream cheese is softened and the mixture resembles cottage cheese or completely smooth.
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    • Drop a heaping tablespoon into each muffin cup. Make sure to divide the rest of the mixture into all the cups. Cream will form little peaks above the muffin mixture.
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    • Bake for 20 minutes at 350. Refrigerate before removing from pan.
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    Yields: 12 muffins, 9 grams protein, 142 calories each. Two per serving, at 18 grams protein, 284 calories. Eat with a spoon when warm (the cheese will be runny) or enjoy cold from the refrigerator (the cheese will be solid like a cream center).

  • Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    IMG_2834Your home will smell like breakfast when these are baking in the oven.   The finest of omelettes packed into a muffin cup for quick meal prep. Keep refrigerated, and reheat as needed. Two muffins is a single meal serving, since they weigh about 2 ounces each. This recipe will prepare you for six meals. The avocado and olive oil will give you the essential fatty acids that you will need for breaking down the protein.

    Ingredients:

    • 4 eggs
    • 1 ripe Fresh California Avocado, seeded, peeled and diced
    • ⅓ cup parmesan, about 12 teaspoons
    • 6 Tablespoons Cream Cheese with Chives
    • 2 ounces feta cheese
    • 24 grape tomatoes
    • ½ purple onion, chopped
    • 1 tablespoons olive oil
    • 1 teaspoon lemon juice

    Directions:

    Spray larger muffin pan with oil spray. Divide onions and avocado into 12 muffin cups. Add a single grape tomato to each cup.
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    In food processor, mix eggs with remainder of ingredients and rest of tomatoes.  Pour egg mixture into each cup, making sure everything is covered in the muffin pan.
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    Bake at 350 degrees for 25 minutes.

    Yields: 6 servings of 2 muffins per meal, 11 grams protein, 265 calories

     

  • Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

    Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

    IMG_2613The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead.  The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite.  These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break.

    Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass.  Read more about tricking your body with necessary carbs and fats for post-op.

    Ingredients:

    • 10 slices roast beef deli (50g, 300g)
    • ¼ rutabaga, or 100 grams (1.1g,38c)
    • ½ sweet potato (1g, 56c)
    • 1 small apple  (.3g,58c)
    • 1 medium orange  (.9g,45c)
    • 3 eggs  (18g, 210c)
    • 4 ounces fine cornmeal (8g,355c)
    • 6 ounces Finely Grated Parmesan Cheese (36g, 360c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Directions:

    • Preheat oven to 425.
    • Peel and finely shred the rutabaga, apple, and sweet potato.
    • Peel and quarter the orange by hand.
    • Add all ingredients into food processor and mix until roast beef is chopped.
    • In a mini muffin pan, add 1 teaspoon finely grated shredded cheese to each muffin cup. Firmly press with fingers until it resembles a pie crust.
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    • Place a heaping teaspoon of mixture into each cup.  Evenly divide the mixture and juices between the entire pan.  With your fingers, press the leftover mixture to form high peaks above the cups. It will settle to half in the baking process.
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    • Bake at 425 for 30 minutes.
    • Remove pan from oven and lightly spray all the cups with oil spray.
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    • Return to oven to finish baking for 15 more minutes.
    • Allow to cool, and divide into 2 ounce portions, 3 mini bites.

    Yields: 36 mini bites, or 12 servings of 3 mini bites each, at 2 ounces. Each 2 ounce portion has 9.5 grams protein, 149 calories

  • Egg and Meat Muffin Cups, 14 grams protein, 129 calories

    Egg and Meat Muffin Cups, 14 grams protein, 129 calories

    3 minim muffins with 1 ounce topping
    3 minim muffins with 1 ounce topping

    If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy.  It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin.  Enjoy it fresh and warm, cold, or room temperature at work.  The topping will taste a bit like vegetable cream cheese, and will add just the right amount of glide for chewing.  You won’t even miss your bagel.

    If you are lactose-intolerant, just

    Ingredients:

    • 6 eggs  (36g,420c)
    • ½ cup shredded cheese (14g, 160c) [skip if you are lactose intolerant].
    • 4 ounces deli or cooked corned beef (24g, 160c)
    • ¼ cup salsa  (20c)
    • 1 green pepper  (1.8g, 40c)
    • ½ Large onion  (1g, 20c)
    • 1 teaspoon salt
    • ¾ teaspoon black pepper

    Topping: Skip if you are lactose intolerant.

    Note: with ¾ teaspoons black pepper, this will be very savory.  You can use ½ teaspoon instead if you like your food mildly spicy.

    Directions:

    • Mix topping ingredients and place in refrigerator to set.
    • preheat oven to 350.
    • Chop everything in food processor and pour into muffin pan.
    • For a larger muffin pan, pour 2 ounces per cup.  The cups should be ¾ full.
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    • For a mini muffin pan, 2 ounces will fit into three cups. The cups will be nearly full.
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    • Bake @ 350 for 30 minutes.
    • Remove from pan and allow to cool.
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    • Top two 2-ounce muffins with ½ ounce of topping each (about 1 tablespoon).
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    • Store each muffin in a GladWare Mini Round Food Storage Containers.
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    • Store in refrigerator, and take to work the next day.  Can be eaten at room temperature.

    Yields:

    • 7 servings of 4 ounces muffins, total 11 grams protein, 114 calories.
    • Greek Yogurt topping: 3 grams protein, 15 calories
    • Total meal of muffin with topping: 14 grams protein, 129 calories