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Month: August 2026
Mixed Berry Protein Muffins
My husband and I have been eating my protein muffins at breakfast for going on three years. They are all delicious and I can make some of them in my sleep at this point. However, where’s the fun in that? I decided to try to come up with a Mixed Berry Protein Muffin version and I think that I nailed these yummy, gluten free muffins that are perfect for breakfast or an afternoon snack. The berries burst with flavor and a touch of cardamom and lemon zest.
While it is still berry season, I actually preferred to use frozen berries in my Mixed Berry Protein Muffins and added them only at the last minute. This prevented the berries just getting all smushed as would likely have happened with fresh berries.
Because berries – even frozen ones – are more perishable than the muffins using dried fruit, I suggest either freezing the muffins or refrigerating them until you are ready to eat. Refrigerator muffins only require a quick zap in the microwave to bring out all of the deliciousness.
You can, of course, choose to use just one kind of berry here, but why would you when you can enjoy them all. The recipe also calls for one ripe banana. While it didn’t affect the flavor, the banana did add richness and potassium to the muffins. For me, one muffin carries me all morning. My husband eats one along with yogurt.
Don’t get scared off by the relatively long list of ingredients. Since I bake all of the time, most things are already in my pantry. And there are no weird steps to follow. Give them a try.
RECIPE
Yield: 12 standard muffins
INGREDIENTS
1 1/3 cups mixed frozen berries
1/3 cup of cottage cheese
Generous 1/3 cup of pecans, lightly pan toasted
1 teaspoon pure vanilla extract
Zest of one large lemon
2 cups of super fine almond flour (I like to use a mix of natural and blanched, but use what you like)
1 medium ripe banana, peeled and smushed
2 teaspoons chia or hemp seeds or a mixture
1 rounded teaspoon of ground cardamom
2 Tablespoons peanut butter powder
1/2 cup of vanilla protein powder
scant 1/2 teaspoon of kosher salt
1 teaspoon baking soda
1/2 teaspoon baking powder
3 large eggs
1/4 cup brown sugar (I like dark but you can also use light brown sugar)
1/4 cup refined coconut oil, melted and cooled slightly
DIRECTIONS
Preheat your oven to 425 degrees F.
Either grease or line a standard muffin tin with parchment liners
Using a large bowl, mix together the almond flour, peanut butter powder, protein powder, cardamom, salt, baking soda, baking powder.
In a medium bowl, mix the smashed banana with the cottage cheese, lemon zest, brown sugar, eggs, and hemp/chia seeds. The mixture will retain a few lumps and that’s fine. Whisk in the melted coconut oil. Once everything is incorporated, add the wet mixture to the dry mixture. Fold it through until there are no dry patches, but try not to overmix. Now add in the frozen berries and fold through.
Using a 1/4 cup or two-tablespoon scoop. fill the lined muffin cups to the top. Scrape the bowl and you will have just exactly enough to fill 12 muffin cups. The muffins mixture can be slightly rounded if you have enough. I like to spray between the muffins with a vegetable spray to prevent any sticking if there is some overage while baking.
Pop the muffin pan into the oven and bake for 6 minutes. Leave the oven closed and then turn the heat down to 375 degrees F. Continue baking anywhere from 11 to 13 more minutes. Ovens vary. The tops should be rounded and golden. Allow them to cool in the pan for about 12 minutes and then remove them to a cooling rack to finish cooling. After that, you can place them in plastic bags or Stasher bags in your fridge or freezer. When you are ready to eat, I microwave mine for 12 seconds. Again, machines can differ, so find what works for you. If it is coming from the freezer the timing would be different. Since I haven’t frozen these yet, I can’t say how long it would take to warm them, but I am guessing about 18 seconds. Let me know in the comments. You can also defrost them the night before or while you are getting dressed and then warm them.
Do try them. You won’t be disapointed.
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Cauliflower Sabzi and Moong Dal
Cauliflower Sabzi and Moong Dal satisfy all of my senses. This entire meal comes together in just about an hour. Served with fluffy basmati or short grain brown rice or with your favorite flatbread and you have a delicious, slightly spicy and healthy meal. Since we make our own yogurt from goat and cow milk, I usually serve that along with some chutneys to make a meal into a feast. If you wish to keep this vegan, use a plant-based yogurt or skip it. And if you are gluten free, forget the naan or make your own using GF flour.
My husband and I have been following a primarily vegetarian diet for several years now. And the foods that most meet both our nutritional needs as well as appealing to our palate originate from South Asia and the Mediterranean/North Africa. These cuisines really know how to use herbs and spices and to make the most from vegetables and fruits. I have totally converted my husband who came from a big meat-eating family.
Cauliflower is such a versatile vegetable that is wonderful at absorbing any spices that you throw at it. If you enjoy this cuisine, you will likely have all of the spices on hand. And because we eat primarily vegetarian, my pantry is well stocked with a variety of pulses (legumes, beans, lentils.) However, if you don’t happen to have Moong Dal on hand, it can easily be purchased online or found in Indian markets. You could also substitute any other dal you prefer. Moong Dal is a very homey, comforting addition that also adds some protein to this meal.
What is Sabzi?
You may also see it as subji. Sabzi originated with Persian cuisine and is a dish filled with vegetables and herbs. Essentially it is a kind of stew that is drier than a curry, but no less flavorful or delicious.
I came across this Cauliflower Sabzi while I was watching Chetna make a Peanut Cauliflower Sabzi and decided to try it with a few of my own changes. Is this an absolutely authentic sabzi? Possibly not, but it is delicious and certainly pays homage to this cuisine. The Moong Dal recipe comes from At Home with Madhur Jaffrey.
Any leftovers can keep for several days in the fridge and require only gently reheating.
RECIPE
Yield: 4 servings
INGREDIENTS
For the Cauliflower Sabzi
About 1/2 cup (60g) of raw cashews (If cashews aren’t in your budget, peanuts work well)
2 Tablespoons of a neutral oil like Avocado oil
1 large onion, peeled and chopped
3 to 4 garlic cloves, peeled and finely chopped
About a Tablespoon of grated fresh ginger (I keep mine in the freezer and grate it as needed)
1 large tomato or two smaller ones, cut into large dice (I used a big, beautiful very red heirloom tomato)
1 teaspoon of whole cumin seeds
1 teaspoon of mustard seeds (I used brown mustard seeds)
A handful of fresh or freeze dried curry leaves
1 small cauliflower, cut into florets (about 1 pound, but I didn’t measure.) If the leaves are nice and young, use those as well as the florets.
2 smallish red or golden potatoes cut into large dice. The skins on mine were so thin that I didn’t bother peeling them.
1 teaspoon each: kosher salt, chili powder (I like Rajasthan Chili powder), turmeric, Garam Masala
2 teaspoons ground coriander
2 to 3 Medjool dates, pit removed and torn into pieces
About 1/4 cup of water
A handful of chopped fresh coriander (If you hate coriander you can use parsley)
Juice of half of a lemon
For the Moong Dal
1 cup moong dal, washed and drained
1/4 teaspoon turmeric
3/4 teaspoon kosher salt
2 Tablespoon olive oil or ghee (I used ghee)
1/8 teaspoon ground asafetida
1/2 teaspoon whole cumin seeds
1 to 2 dried red chilis (I used Arbol)
1 medium shallot or 1/2 of a medium onion, peeled and cut into slivers
DIRECTIONS
I would start with the dal since it takes longer to cook.
Put the washed and drained dal into a 2 quart pot and add 3.5 cups of water. Bring this to a boil and skim off any white foam. Add the turmeric and stir to mix.
Partially cover the pot, turn the heat to simmer and cook for about 40 to 45 minutes. Add the salt, mix through and turn off the heat.
If you will be serving this right away, prepare the tadka. Pour the oil or ghee into a small frying pan set over a medium high heat. When the oil is hot, add the asafetida, cumin seeds and chilis in that order. As soon as the chilis darken, which only takes seconds, add the slivers of shallots or onions. Stir and cook until the onions brown. Turn off the heat and quickly pour the tadka over the moong dal. Stir through to mix.
For the Cauliflower Sabzi
Lightly pan toast the nuts without any oil. If you have a mortar and pestle, pour the toasted nuts into the mortar to cool. Once cool, bash the nuts. You don’t want a powder, although a little powder is fine. You just want a rough chop. You could also do this with a rolling pin or by pulsing in a mini-prep or even by hand with a knife. Set these aside.
Using about 2 Tablespoons of oil, start cooking the onions in 5 quart deep pan with a lid or a Dutch oven. Add 1 teaspoon each of the cumin and mustard seeds. Toss in the curry leaves and mix through. Cook, stirring occasionally for 5 to 6 minutes, just to soften and lightly color the onions.
Once the onions have softened, add in the chopped tomatoes and mix through. Cover and cook for another 5 minutes and then add in the garlic and ginger and cook covered for another 5 minutes, stirring occasionally.
Once everything has softened and released its juices, add in the spices: salt, turmeric, chili powder, Garam Masala and ground coriander. Also add in the potatoes, cauliflower, dates and water.
Give everything a good stir, cover the pan and cook on medium low heat for about 15 to 20 minutes. You don’t want mush. The cauliflower and potatoes should be tender but still have some bite.
Just before serving add in about half of the bashed nuts and 3/4 of the chopped cilantro. Add the juice of half of a lemon.
Top each portion with some additional cilantro and chopped nuts. Now enjoy!
