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Energy Muffins

Who says muffins can’t be delicious and nutritious?

INGREDIENTS:
• 2 cups egg whites
• 1½ cups oats or 1 cup instant oatmeal or 1½ cups quick oatmeal
• ½ cup whole wheat flour
• 1 cup unsweetened applesauce
• 1 cup 1% cottage cheese
• ½ cup whey protein powder
• 1½ tsp baking powder
• 25 almonds
• 1 tbsp vanilla extract
• ⅛ tsp or pinch of salt
• 1 cup strawberries (see below for variations)

INSTRUCTIONS:
Pre-heat oven to 350˚F. 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).

NUTRIENTS PER MUFFIN:
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

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 ⅔ cup diced apple for the strawberries. Add cinnamon.

FOR RASPBERRY MUFFINS:
Substitute ⅔ 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.

This sweet and savory recipe makes a great carb companion to your choice of protein. It's loaded with feel-full fibre and vitamins that boost your immunity - perfect for staying lean and healthy this fall.


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