breakfast

Fig and Black Walnut Muffins

~ lisaandfrancescook ~ Leave a comment

These Fig and Black Walnut Muffins may not be the most beautiful muffins, but if you love figs, these are amazing. And as if that were not enough, they are Gluten Free and high in protein.

I know that fig season is coming to an end – at least where we live – but they can still be found in our stores.

These Fig and Black Walnut Muffins have been successfully made using coconut milk, soy milk or yogurt. And while I love black walnuts, you can make these with English or red walnuts if you prefer. Sweet Hawaij (The recipe will appear after the muffin recipe.) has become my go to spice blend when baking anything where either pumpkin spice blend or cinnamon is called for.

Because these muffins are very fruit forward, they will spoil relatively quickly. But the good news is that they freeze beautifully. I only take out what I need for a day or two and always zap them in the microwave for about 14 seconds just to refresh them.

If you follow my instructions, the figs will become positively glistening and jammy. I have thought about increasing the almond flour by 1/4 cup which would result in a slightly stronger structure, but we love these as is. Let me know in the comments if you decide to go that route and how it worked out.

RECIPE

Yield: 12 muffins

INGREDIENTS

2 cups of ripe figs, cut into about 12 pieces/fig (How many figs you use will depend on the type of fig and the size. They all work. About 8 to 10 figs with the stems removed.)

2 rounded Tablespoons of fig or orange marmalade

1.75 cups of almond flour (I like to use a mix of natural almond flour with the skins and blanched almond flour for the best texture.

1 teaspoon baking soda

1/2 teaspoon kosher salt (I use Diamond kosher salt. Use 1/2 that amount if using another brand.)

1/2 teaspoon baking powder

2 Tablespoons vanilla protein powder

2 teaspoons of sweet hawaij or pumpkin spice mix

1/4 dark or light brown sugar

3 large eggs

1/4 cup of refined coconut oil, melted (If you want the coconut flavor you could use “Virgin” coconut oil.)

1.5 teaspoons pure vanilla extract

About 1/3 cup of coarsely chopped walnuts of choice (Truthfully, I eyeball this.)

3/4 cup of coconut or soy milk or natural yogurt

2 Tablespoons of toasted wheat germ (Optional, but I encourage you to use it. I always have it in my fridge to add to quick breads and yogurt.)

DIRECTIONS

Preheat your oven to 400 degrees F.

Mix the chopped figs with the brown sugar and set aside.

Mix all of your other ingredients together. Gently mix through about 3/4 of the fig mixture, including the syrup that has formed. Don’t worry if some of the figs have gotten smashed.

Allow the mixture to rest for 10 minutes. Meanwhile prepare your muffin tin. I line mine with unbleached parchment muffin cups. You could also spray a non-stick pan with a vegetable spray if you prefer.

After the batter has had a chance to start absorbing the liquid, use a scoop or spoon to fill the muffin cups about 3/4 full. Top each muffin with some of the remaining sugared fig mixture.

Bake at 400 degrees F. for 7 minutes. Then reduce the heat to 375 degrees and continue baking for another 8 minutes or until a lovely brown. The figs on top will have sunk into a lovely jam in the middle of the muffins.

Allow the muffins to cool for 10 minutes before removing them from the pan to cool completely. These can then be frozen or eaten immediately. Enjoy!

Sweet Hawaij

Yield: About 1/2 cup

1 Tablespoon ground cloves

2 Tablespoons freshly grated nutmeg

2 Tablespoons ground cinnamon

2 Tablespoons ground ginger

1 Tablespoon ground cardamom

This will last in a cool, dark place kept in a small glass air-tight jar for up to a year. Mine gets used up waaaaaay before that!

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Fresh Figs Poached in Syrup

~ lisaandfrancescook ~ Leave a comment

Fresh Figs are everywhere right now and we love them. In recent years, I have seen the trend that recipes decide that an ingredient should be made popular and it will appear in everything from appetizers to desserts. But new isn’t always better and these Fresh Figs Poached in Syrup are a perfect example.

Growing up my mother would often serve poached figs from a jar with a bit of cream for a simple dessert. Or we ate them as is as part of a breakfast. I loved plunging my spoon into their plump bodies, dripping with the sweet syrup,

Fresh Figs Poached in Syrup is a classic recipe dating back to the Greeks and Romans. So I guess it would be safe to say that this is a tried and true method of enjoying this delightful fruit.

There are a number of varieties of fresh figs available and I used what are referred to as Turkey Brown Figs. But you could use the same directions with any figs that are ripe, unblemished and available to you. You should choose figs that have some give but are not oozing juice or mushy.

This recipe with cloves, cardamom and cinnamon not only is a harbinger of autumn but reminds me of the spice markets in Jerusalem. You could, of course leave them out, but why would you want to? While I have not added any alcohol to my figs, you can choose to add a bit of brandy, rum or Bourbon. I prefer them as is or with a bit of heavy cream, creme fraiche, yogurt or whipped cream. Serve some simple cookies like a shortbread or sablé. Fresh Figs Poached in Syrup is a wonderful, light and satisfying treat.

Fresh figs are perishable so have a plan how to use them before actually making your purchase. For the fig lovers among you, check out these other delicious ways to make the most of the fig bounty now in your market.

Fresh Fig Salad with Blue Cheese and Candied Pecans

Frangipane Fig Tart

Fresh Fig and Walnut Bread

RECIPE

Servings: 5 to 6 (Can be doubled)

INGREDIENTS

1.5 pounds of fresh, ripe, unblemished figs of any variety

1.5 cups of water (If you like a lot of syrup, use 3 cups of water and 3 cups of sugar and a little more of each of the spices below)

1.5 cups of granulated sugar

1 small lemon, sliced

1 or 2 sticks of cinnamon

4 to 5 whole cloves

4 to 5 whole green cardamom pods

A whole vanilla bean, split down the middle

DIRECTIONS

Remove the tough stems from the figs

Place all of the other ingredients in a pot or pan that will hold all of the figs in a single layer

Bring the syrup to a boil and once the sugar has completely dissolved and the liquid is clear, gently add the figs.

Reduce the heat to a simmer and poach for 1.5 hours, basting the figs in the liquid about every 15 minutes or so. f you wish to have a thicker liquid, carefully remove the figs from the liquid and boil the liquid to the desired consistency.

Once the figs have finished cooking, they will keep in the fridge for about a month. I

Strawberry Pecan Muffins

~ lisaandfrancescook ~ Leave a comment

If you follow my blog, you will know that I have been making higher protein muffins that also happen to be gluten free, for the past year. I have one every day for breakfast as does my husband. These are especially great if you need to grab and go, which even as retirees, we do need to do on occasion. Most recently, I developed these Strawberry Pecan Muffins when my grocer had a bounty of beautiful strawberries at sale prices. It took a couple of tries to get them to the point where they are blogworthy, but here they are.

If for some reason you don’t like pecans, you could make these using walnuts. Strawberry Pecan Muffins should be made with fresh strawberries. As you will see from all of my protein muffins, I choose to use both natural almond flour (with the skins) and blanched almond flour (without the skins.) I find it has the best overall texture for my tastes, but you can, of course, use all of either. And while I used a small amount of mascarpone, feel free to substitute a vegan cream cheese or regular cream cheese, depending on your dietary restrictions.

All of these muffins, and the Strawberry Pecan Muffins are no exception, are very moist and full of fruit. They all freeze very well, so I only take out what we will eat over a 2-day period. This prevents spoilage and they defrost quite quickly. We also like to warm them in our microwave for 13 seconds, although your timing may vary according to your appliance. They could be warmed in an oven or just eaten as is, but I find that the warming enhances the fruit and nut flavors.

As you will see from the photos, these muffins are bursting with berries.

While not an outsized muffin, I think you will find that they are very satisfying, not overly sweet and will not lead to any sugar spikes. One muffin holds me all morning. Bake once and you have 12 breakfasts!

RECIPE

Yield: 12 regular-sized muffins

INGREDIENTS

1.75 cups, diced fresh strawberries

1/2 cup lightly pan-toasted pecans, broken into bite-sized pieces

3/4 cup fine natural almond flour

3/4 cup fine blanched almond flour

1/2 cup vanilla protein powder

2 Tablespoons peanut butter powder

Zest of 1/2 of a medium to large orange

1 teaspoon baking soda

1/2 teaspoon baking powder

Scant 1/2 teaspoon fine sea salt or kosher salt

1/4 cup brown sugar (I used dark but light would work too)

1/4 cup refined coconut oil, melted

3 large eggs

2 Tablespoons mascarpone cheese or alternative at room temperature

Rounded 1/2 Tablespoon strawberry jam or roasted strawberries

Splash of pure vanilla extract

1 teaspoon confectioner’s sugar, honey or agave

Directions

Preheat the oven to 400 degrees F.

Add the almond flour(s), salt, baking powder, baking soda, peanut butter powder and vanilla protein powder to a large bowl. Stir through to mix everything together.

Add in the diced strawberries and toasted pecan pieces and mix through gently, using a spatula, trying not to mash the berries.

In a small bowl, mix the jam, sugar and vanilla into the mascarpone cheese. Lightly beat the mixture with a fork or spatula to make it creamy and to add a bit of air. Set aside.

Using a medium bowl, add the brown sugar, orange zest, eggs and melted coconut oil. Whisk together until everything is incorporated. Pour the wet mixture into the dry mixture and gently fold through using a spatula.

Fill a muffin pan with parchment muffin liners. Using a spoon or cookie scoop, put one generous scoop of the muffin mixture into each muffin cup. This should fill about half of the cup liner. Place a nice 1/2 teaspoon of the mascarpone mixture in the center of each muffin. Then using the scoop, spoon or spatula, distribute the remaining mixture over the mascarpone filling. The cups should just fill to the top of the muffin liner or slightly below.

Give a slight bang of the pan against the counter to try to get out any air pockets. Place the tin into the preheated oven and bake for 5 minutes. Then without opening the oven, turn the heat down to 375 degrees F and bake for approximately 10 more minutes. Ovens vary, but the tops should be rounded and the muffins should be golden. Depending on how well you covered the filling, some may ooze out. Don’t worry about it. It will still be delicious.

Remove the pan to a cooling rack and allow them to sit in the pan for 10 more minutes. Then carefully remove the muffins still in their liners to finish cooling completely on the cooling rack. Once cooled you can freeze the muffins or place the ones you plan on eating over a two-day period in a plastic bag, stasher bag or airtight container. When ready to eat, zap the in the microwave for about 12 to 13 seconds. Now enjoy!

Blueberry Almond Ricotta Muffins

~ lisaandfrancescook ~ 4 Comments

After indulging in latkes, sufganiyot or Christmas treats, starting your day with a healthy breakfast may be just what is needed. For most of the past year, my husband and I begin each day with one of my protein muffins. I have made them so many times that I can practically do it in my sleep. They bake up beautifully, freeze well, have a goodly amount of protein and taste wonderful. This morning, however, I decided that a bit of change would be nice, so I started building this recipe for Blueberry Almond Ricotta Muffins.

We think that they are a winner so I am sharing them with you. Since these muffins are made using only almond flour, they also happen to be gluten free, although that was never my goal when setting out to make protein muffins. But if you are gluten intolerant, these muffins are also for you.

Packed with blueberries, both dried for a bit of chew and fresh/frozen to burst their juices into your mouth for a blueberry flavor bomb, these are for all blueberry lovers. Normally I do not play up the almond flavor in my other muffins but here I do along with some lemon zest for brightness. Blueberries, almond and lemon are a classic flavor combination and it will not let you down here. While fresh blueberries would work, fresh/frozen blueberries added just at the very end allow you to distribute them throughout the batter without having them bleed into the batter. The blueberries need to be mixed through carefully but are much more likely to remain whole if they are added frozen.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Israeli and Palestinian civilians by Iran, Hamas, Hezbollah and the Houthis and against the Ukrainians by Vladimir Putin and the worsening humanitarian crisis, please consider helping by following the links below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters. This list is not exhaustive but is a good place to start.

Since I always only keep 4 muffins out at a time and freeze the rest AND because I always warm them for about 12 seconds in the microwave, I try not to overbake my muffins. These are VERY moist thanks to the ricotta. So if you prefer a browner, drier muffin, you can bake them a few minutes longer than my suggested time below.

And if you wish to try some of my other protein muffins:

Pumpkin Protein Muffins Deluxe

Banana Protein Muffins with a bonus of Applesauce Walnut Muffins Deluxe

Oatmeal Protein Muffins

Recipe

Yield: 12 standard size muffins

Ingredients

3/4 cup superfine blanched almond flour

3/4 cup plus 3 Tablespoons superfine natural almond flour

1/2 cup plus 2 Tablespoons vanilla protein powder

1/4 cup dark or light brown sugar

1 cup whole milk ricotta cheese

1 cup frozen blueberries

1/4 cup dried blueberries

zest of one medium lemon

3 large eggs at room temperature

1 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon fine sea salt or kosher salt

1.5 teaspoons pure vanilla extract

scant 1/2 teaspoon pure almond extract

1/4 cup refined coconut oil, melted but slightly cooled

About 4 Tablespoons almond butter

About 1/4 cup sliced almonds

Directions

Preheat your oven to 400 degrees F. Line a muffin tin with parchment or other liners or spray the tin with a vegetable food spray like PAM

In a large bowl, add all of your dry ingredients and give a mix to evenly distribute everything. In a medium bowl, mix together the sugar, eggs, ricotta, dried blueberries only, vanilla and almond extract, and melted coconut oil.

When the wet ingredients are well combined, add them to the dry mixture and stir until mostly incorporated. At this point add the still frozen berries and gently mix through until everything is combined and well distributed.

Fill each muffin cup halfway. Then spoon in 1 teaspoon of almond butter over the batter into the middle of each muffin cup. Use the remaining batter to cover the filling and to fill the muffin cups to the top. Sprinkle the sliced almonds over the top of each muffin.

Bake for 5 minutes at 400 degrees F. Then without opening the oven, reduce the temperature to 375 degrees F. and continue baking for 10 to 12 minutes. Ovens vary so check after 10 minutes. You want the muffins to be lightly browned and to test dry when a toothpick is inserted. Remember there is the almond butter in the center, so don’t place the toothpick in quite all of the way.

Remove the pan to a wire rack and allow to cool for 5 minutes. Then carefully remove each muffin from the tin and allow them to cool completely on the rack. The muffins can be frozen at this point. I defrost my muffins overnight, but they actually defrost fairly quickly. I then warm them in the microwave for about 12 seconds which gets the almond butter a bit runny and yummy. Enjoy!

Pumpkin Protein Muffins Deluxe

~ lisaandfrancescook ~ 1 Comment
Autumn in a delicious package

Fall is in the air. Kids are back in school and the days are already growing shorter. Halloween decorations abound in stores (too soon!) and Jack-o’-lanterns are being designed. When people think of autumn in the United States, the mind conjures up pumpkins. So I thought it was time to take another look at my Pumpkin Protein Muffins.

Pumpkin Protein Muffins Deluxe are quick to assemble and bake, freeze well, are packed with protein and are simply delicious. One muffin carries me all morning with no sudden spikes from sugar. I won’t fool you – there is sugar in these muffins, although not a huge amount.

But most importantly, you get protein from the almond flour, protein powder, peanut butter powder, eggs, pecans and nut butter. Despite the different kinds of nuts, it is only the nut butter and chopped nuts that stand out. And if you don’t like or have pecans, you can add walnuts or even toasted pumpkin seeds.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Israeli and Palestinian civilians by Iran, Hamas, Hezbollah and the Houthis and against the Ukrainians by Vladimir Putin and the worsening humanitarian crisis, please consider helping by following the links below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters. This list is not exhaustive but is a good place to start.

My original recipe was good, but these are even better. They are wonderful even if you weren’t considering adding protein to your mornings, but simply love muffins with your coffee or tea. Like my other muffins, they are lumpy and bumpy with dried fruit and nuts, but these also have a surprise center. I now make my pumpkin and my Apple Protein Muffins with a spoonful of almond butter in the center. However, peanut butter or other nut butters will also work.

While I am not ready to let go of summer, these muffins will take the sting out of fall. Any leftover pumpkin can be used up in a stew or frozen for another batch. I have found that by freezing the muffins, they will retain their freshness. I zap one in the microwave for 15 seconds, if I have defrosted the muffin or about 17 seconds if it is straight from the freezer. If you don’t choose to freeze Pumpkin Protein Muffins Deluxe are best eaten up within 3 to 5 days.

Recipe

Yield: 12 regular size muffins

Ingredients

1/3 cup dried cranberries or dried fruit of your choice (I have used dates, prunes and raisins in my Apple Protein Muffins)

1/3 cup lightly pan-toasted and coarsely chopped pecans

1 cup pumpkin puree

1/4 cup brown sugar (I like to use dark brown sugar but light is fine)

1 teaspoon pure vanilla extract

1 rounded teaspoon sweet hawaij or pumpkin seasoning

1/2 teaspoon ground cinnamon

2 Tablespoons peanut butter powder

3/4 cup plus 2 Tablespoons natural ground almonds or almond flour (preferable super fine for the lightest, most tender muffins)

3/4 cup of blanched almond flour (superfine)

1/2 cup vanilla protein powder

1 teaspoon baking soda

3/4 teaspoon baking powder

1/4 teaspoon kosher or fine sea salt

3 large eggs at room temperature

2 rounded Tablespoons of good quality orange marmalade or apricot jam (choose one with more fruit and less sugar)

1/4 cup coconut oil, melted and cooled slightly (I prefer refined coconut oil, but virgin coconut oil also works)

About 1/4 cup of almond or peanut butter (Smooth or crunchy is up to you. Choose one that does not have added sugar)

Directions

Heat the oven to 400 degrees F. and line a standard muffin pan with parchment muffin cup liners.

Mix together all of the dry ingredients in a medium large bowl. In a smaller bowl, mix the brown sugar, vanilla, eggs, marmalade, sweet hawaij and cinnamon with the pumpkin puree.

Melt the coconut oil. It take 30 seconds in my microwave. Whisk the melted coconut oil into the egg mixture until smooth. Then add this to the dry ingredients and mix well, but only until combined.

Using a cookie scoop or spoon, add enough of the batter to fill each cup about 1/2 way full. Then spoon about 3/4 of a teaspoon of the nut butter in to the center of each muffin. Scoop the remaining batter over each of the muffins until it is used up, making sure that every muffin gets some nuts and dried cranberries. I find that I have exactly enough batter for 12 muffin cups.

Bake for 5 minutes in a preheated 400 degree F oven. Then without opening the oven, reduce the temperature to 375 degrees F and continue baking for another 10 to 12 minutes.

Place the baking pan on a rack and allow to cool for 10 minutes. Then remove the parchment muffin cups out of the pan and allow to continue cooling on the rack. If you are serving them immediately, 10 to 15 minutes of cooling total is sufficient. If you are freezing them or storing them, allow them to cool completely before placing in plastic freezer or stasher bags. These are best served warm from the oven or zapped in the microwave. That way the centers of nut butter are soft and gooey!

Edamame Smush

~ lisaandfrancescook ~ Leave a comment

Edamame Smush is one great answer to “What’s for Lunch?” My husband used to eat a lot of sandwiches with processed meat. But for the past two years, he has cut out all processed deli meats and has cut way down on all meat. So I wanted something that would not only tempt his taste buds, but also would give him the protein we all need to stay healthy and make it through the day.

This lively, vibrant and nutritious vegan spread is simply wonderful on some good toasted sourdough or whole grain bread or. It also is a fabulous party dip with your favorite cracker or crudité. Forget that it is vegan in the same way that EVERYONE eats hummus these days. Add on your own topper like quick pickled onions, microgreens, sprouts, heirloom tomato slices or arugula and this is a big level up from pure avocado toast. Or keep it pure and simple and just drizzle a flavorful olive oil on top.

Edamame or Mukimame are both young, green soybeans. Edamame is usually found in the pod, whereas Mukimame is shelled. Both pack a healthy amount of protein to keep you going all afternoon. The preparation here only requires a food processor. There is no cooking needed, which is an added benefit in these hot summer months. The added avocado lends a smooth richness with nothing to weigh you down.

You don’t have to be vegan to enjoy this Edamame Smush for a healthy lunch or breakfast. I came across the idea for this on a vlog that I follow called Rainbow Plant Life. While I saw the potential for this delicious spread, the added flavorings in her version did not work for me. I knew that I could do better.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Israeli and Palestinian civilians by Iran, Hamas, Hezbollah and the Houthis and against the Ukrainians by Vladimir Putin and the worsening humanitarian crisis, please consider helping by following the links below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters. This list is not exhaustive but is a good place to start.

Edamame Smush is a vibrant green when you first make it. While the taste and texture hold up for several days in the fridge, the color may dull somewhat. Don’t be put off by that. (I do drizzle with a little EVOO and place plastic wrap directly onto the spread to limit oxidation.) And once you add your toppings, you won’t even notice.

Recipe

Yield: About 4 cups of spread

Ingredients

12 oz. frozen edamame, shelled (also called Mukimame), thawed

1/2 of a large avocado

2 scallions (green onions), sliced

About 2 cups or a large handful of fresh herbs (I used dill, mint and parsley. Cilantro would also be great, I just didn’t have any at the moment.)

1 large or two smaller cloves of garlic or more if you like, coarsely chopped or sliced

1 teaspoon kosher salt

A generous 1/2 teaspoon of ground cumin

A rounded 1/4 teaspoon of Aleppo pepper

Juice of 1 large lemon (About 4 Tablespoons)

4 Tablespoons (1/4 cup) of a good quality Tahini (I like Seed & Mill or Soom brands)

About 1/4 cup of ice water, added slowly to achieve desired consistency

Drizzle of good quality, grassy or peppery EVOO

Directions

Place the thawed Mukimame into a food processor fitted with the metal “S” blade. Add the lemon juice and process until broken down.

Add in everything else and process well until you have a mostly smooth spread. If you prefer to leave in more texture, it’s your choice. That’s the beauty of making something yourself.

Check the seasonings and add more of anything you want to emphasize or just enjoy!

Pumpkin Protein Muffins

~ lisaandfrancescook ~ Leave a comment

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Ukrainian civilians by Vladimir Putin and his army and the worsening humanitarian crisis, please consider helping by following the link below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters and from Terror Organizations like Hamas and Hezbollah.

Support Humanitarian Efforts in Ukraine

There’s a chill in the air and “warm and cozy” is what I crave. The aroma of fresh-baked goods and a pot of garlicky beans are comforting. And we all increasingly need comfort these days. There is a certain madness going on in the world – a madness I had never hoped to see play out again. But as I said in my previous post, we still need to eat and sustain our energy for whatever is coming our way. Pumpkin Protein Muffins come with all of the flavors associated with fall in a package that also happens to be healthy.

Lumpy and bumpy with dried cranberries and toasted pecans, I look forward to eating Pumpkin Protein Muffins with a good cup of coffee each morning. These are a riff on my Banana Protein Muffins and Apple Protein Muffins (they appear in the same post as the Banana Protein Muffins). Each muffin is a mini-cake – only better.

Normally, I absolutely hate recipes (Ina Garten, I mean you!) that only use a partial can of something or a teaspoon of some obscure ingredient. However, while you will have some left-over pumpkin puree from this recipe, I use mine up in vegetable or meat stews and chilis. It adds creaminess and a very subtle depth of flavor.

The state of the world is leaving me bereft of words, so I’ll just go right into the recipe. The muffins should keep for about 5 days well covered. However, they also freeze beautifully.

Recipe

Yield: 12 standard size muffins

Ingredients

1/3 cup dried cranberries

1/3 cup lightly pan-toasted and coarsely chopped pecans

1 cup pumpkin puree

1/4 cup brown sugar (I like to use dark brown sugar but light is fine)

1 Tablespoon unsulphured molasses

1 rounded teaspoon sweet hawaij or pumpkin seasoning

2 Tablespoons peanut butter powder

1 cup natural ground almonds or almond flour

3/4 cup of blanched almond flour

1/2 cup vanilla protein powder

3 large eggs at room temperature

1 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon kosher or fine sea salt

1/4 cup coconut oil, melted and cooled slightly (I prefer refined coconut oil, but virgin coconut oil also works

Directions

Heat the oven to 400° and line the wells of a standard muffin tin with parchment paper or foil muffin cups or spray well with a vegetable spray.

In a large mixing bowl, whisk together the almond flours, baking soda, baking powder, sea salt, peanut butter powder and protein powder. Add in the dried cranberries and lightly pan-toasted and coarsely chopped pecans. Mix through. Set aside.

In another mixing bowl, add in the melted coconut oil, brown sugar and eggs and whisk everything well to combine. Then add in the pumpkin puree and molasses and continue mixing until there are no lumps and everything is well incorporated.

Pour the wet ingredients into the dry and mix through thoroughly but only until everything is just combined. Do not over-mix. You will have a fairly thick batter.

Using a cookie scoop or spoon, fill the muffin cups almost to the top.

Bake for 5 minutes at 400° F then reduce the heat to 375°F . Bake for another 5 minutes. If your oven is like mine, I turn my baking pan around at this point and continue baking at 375 degrees F for another 10 or 11 minutes. (Total baking time is about 20 minutes. Ovens vary.) The tops should spring back when pressed and a toothpick inserted in the center should come out clean.

Cool in the pan for 15 minutes and then transfer to a wire rack to cool completely. Now enjoy!

Banana Protein Muffins

~ lisaandfrancescook ~ 2 Comments

Now with bonus recipe for my best yet high protein muffins: Applesauce Walnut Protein Muffin variation. See recipe at the end of this post.

Due to the unprovoked, criminal and seemingly endless brutal war of annihilation against Ukrainian civilians by Vladimir Putin and his army and the worsening humanitarian crisis, please consider helping by following the link below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters.

Support Humanitarian Efforts in Ukraine

Banana Protein Muffins are high in protein and flavor with a texture that is light and fluffy. Being healthy never tasted so good! I have also included a variation below made with applesauce, walnuts and cranberries that is equally delicious.

A couple of weeks ago, I posted an Oatmeal Protein Muffin. And while I liked it, being an oatmeal fan, I was still searching for a high protein muffin that looked and tasted just like a regular muffin. This Banana Muffin takes the cake! There is protein from multiple sources: whey protein powder, peanut butter powder, eggs and almond flour.

This is definitely my new go-to breakfast or afternoon snack with a cup of tea or coffee. You can give this delicious treat to your kids without guilt and zero compromise of flavor. And because of all of the protein baked in, one muffin will carry you through a busy morning.

Banana Protein Muffins come together very quickly and freeze well with no special equipment needed. So even with a busy life, these can be put together and baked in less than an hour.

I came across these muffins in a search of the web and then added a few tweaks of my own, which added both flavor and additional protein. And while I am NOT gluten-free, for those who are interested, these Banana Protein Muffins are GF. Definitely give these muffins a try.

Recipe

Yield: 12 muffins

Ingredients

1¾ cups almond flour (I have made these with both blanched almond flour and natural. They were equally delicious.) For me, the perfect ratio is 1 cup of natural almond flour and 3/4 cup blanched almond flour.

¼ cup dark brown sugar

1 tsp baking soda

½ tsp baking powder

¼ tsp fine sea salt

½ cup vanilla or plain protein powder (I used a grass-fed whey powder, but if you wish to avoid dairy, there are multiple options available, such as soy.)

2 Tablespoons peanut butter powder

2 large bananas, mashed

3 large eggs (at room temperature)

¼ cup coconut oil (melted but not hot) I prefer refined coconut oil which is flavorless but Virgin Coconut oil is okay as well

1 tsp vanilla (Use even if using vanilla protein powder)

4 Tablespoons dark mini-chocolate chips or coarsely chopped and lightly toasted walnuts – or more. No judgement here! (Optional, but highly recommended)

Directions

Heat the oven to 400° and line the wells of a muffin tin with parchment paper or foil muffin cups or spray well with a vegetable spray.

In a large mixing bowl, whisk together the almond flour, coconut sugar, baking soda, baking powder, sea salt, peanut butter powder and protein powder. Set aside.

In another mixing bowl, mash the bananas until smooth with almost no lumps. Add in the coconut oil, vanilla extract and eggs and stir everything well to combine. Stir through chocolate chips, if using.

Add the wet ingredients to the dry ingredients and stir until just combined. Be sure not to overmix!

Divide the batter into the lined muffin tin wells.

Bake for 5 minutes at 400° then reduce the heat to 375° and continue baking for 10-13 minutes. The tops should spring back when pressed and a toothpick inserted in the center should come out clean.

Cool in the pan for 5 minutes then transfer to a wire rack to cool completely.

Applesauce Walnut Protein Muffin variation

Lightly toast 1/3 cup of coarsely chopped walnuts

1/3 cup of dried cranberries, chopped dates or raisins

Replace the banana with 1 cup of cinnamon or unsweetened applesauce

2 teaspoons of ground cinnamon OR sweet hawaij

Follow all of the directions for the banana muffins except swap out the applesauce for the banana. Add the walnuts, dried fruit and spice to the dry mixture. I left out the lemon zest, but you could include it. Fill the muffin cups halfway with the batter. Then spoon in about 1 teaspoon of either almond or peanut butter. Then spoon the remaining batter to fill the muffin cups to the top. Bake it the same way. Delicious!

Sweet Hawaij

Yield: About 1/2 cup

1 Tablespoon ground cloves

2 Tablespoons freshly grated nutmeg

2 Tablespoons ground cinnamon

2 Tablespoons ground ginger

1 Tablespoon ground cardamom

This will last in a cool, dark place kept in a small glass air-tight jar for up to a year. Mine gets used up waaaaaay before that!

Oatmeal Protein Muffins

~ lisaandfrancescook ~ 2 Comments

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Satisfying and super healthy Oatmeal Protein Muffins are my new go-to breakfast. While I love breakfast foods, unless I am hiking or in Israel (where breakfast is an experience), I seem only able to have milky coffee and something very small to eat first thing. For some time now, I have been eating a single medjool date and a few almonds or pistachios along with my coffee and 8 Greens.

But I have realized that I am just not consuming enough protein in the morning to keep me going strong throughout the day. So I decided to look for something that is relatively high in protein, low in calories and unnecessary fat or sugar that would satisfy me without making me feel too full. And because while I may love to cook, I generally do not want to cook at breakfast. So something I could make ahead.

After checking out several recipes – and reading the comments – on line, I came across a recipe for Protein-Packed Oatmeal Muffins. I decided to give them a try, with a couple of my own tweaks.

They came together easily, but I was highly skeptical of how they would bake up. The batter seemed soooooo liquidy that I thought it would never come together as a muffin. Even when they had baked for the suggested amount of time, I thought, well this is a noble failure. Thankfully, I was wrong.

These are not the most beautiful muffins you will ever see and the texture, while fine, is not a traditional muffin. So don’t go in with that expectation. These muffins are gluten-free since only oatmeal is used as the base. I personally do not have a problem with gluten so I did not choose them for that reason. But if you do limit or cut out gluten from your diet, these muffins are for you as well.

The muffins are very tender and moist (why do people have a problem with that word??). I upped the spicing and used some fresh berries as a topping. The Oatmeal Protein Muffins are very open to changes in spicing and toppings. You could use hemp or pumpkin seeds on top and use pumpkin spice or any other mixture you like. For an afternoon snack, you could even go a more savory route. But below is what I did.

These should be stored in an airtight container in a cool place or frozen for future use. They rewarm in the microwave in about 10 seconds. I ate mine with a bit of almond butter on top for an extra hit of protein.

The waiting time before removing them from the muffin tin is essential. The oatmeal continues to absorb the liquid after they come out of the oven and this allows the muffins to firm up. Mine were baked directly in the well-PAMed muffin tin, but I might use paper or foil muffin cups next time to make it even easier to remove from the pan.

Give them a try if you want a muffin that is actually healthy for you.

Recipe

Yield: 12 muffins

Ingredients

3 cups old-fashioned rolled oats (Do NOT use quick-cooking oats)

3 scoops vanilla protein powder (I used a whey protein powder, but plant-based is fine, too)

1 tsp baking powder

1 rounded teaspoon ground cinnamon

1/2 teaspoon ground cardamom or nutmeg

Zest from one medium lemon

1/2 tsp fine sea or kosher salt

2 large eggs

1 tsp pure vanilla extract

1/2 cup unsweetened applesauce OR one ripe banana, peeled and smushed

1/2 cup plain 0% Greek yogurt

2 tbsp coconut oil, melted

1/4 cup honey, maple syrup or Agave

1 cup unsweetened soy or other plant-based milk

2 tablespoons pumpkin or hemp seeds (OPTIONAL)

Berries or mini dark chocolate chips (OPTIONAL but recommended)

Directions

Preheat oven to 350 degrees F.

In a large bowl combine oats, protein powder, baking powder, cinnamon and sea salt.

In a separate bowl combine eggs, vanilla extract, applesauce, Greek yogurt, coconut oil, maple syrup, lemon zest and soy milk.

Add wet ingredients to dry and stir to combine. The batter will be VERY wet!

Grease a muffin pan very well with vegetable spray or coconut oil. You could also line the muffin tin with paper or aluminum muffin cups.

Divide batter evenly across the muffin tin. (I used a cookie scoop to do this evenly)

Lightly press in your toppings of choice into each muffin. You can alternate toppings. There is no need for them to ll be the same.

Sprinkle hemp or pumpkin seeds evenly across cups, if using. (I did not)

Bake for 15-20 minutes (mine took 20 minutes)

Allow to cool in the pan for at least 20 minutes. The muffins will firm up during this time. Then using a tin spatula or spreader, remove the muffins to a wire rack to cool completely.

Store in an airtight container on the counter or in the fridge for up to 5 days. OR freeze for up to 3 months. Warm in a microwave or oven before eating for best taste.

Chickpea Frittata

~ lisaandfrancescook ~ 2 Comments
Chickpea Frittata

Due to the unprovoked, and seemingly endless brutal war of annihilation against Ukrainian civilians by Vladimir Putin and his army and the worsening humanitarian crisis, please consider helping by following the link below. There are a number of reputable aid agencies from which to choose. Many of these agencies will also help victims suffering the devastating effects of natural disasters such as the recent earthquake in Turkey and Syria.

Support Humanitarian Efforts in Ukraine

While people generally associate “frittata” with an egg-based dish, the word actually means “fried” in Italian. This chickpea version simulates the eggy taste without actually using any eggs. Chickpea Frittata is an easy, riffable dish. Every time I have made it, the veggie ingredients, spices and herbs have changed. You can give it any flavor profile you like simply by switching out the herbs and spices.

And while the version I am presenting below is vegan, I have also made it adding cheese. Served with a salad and a good bread of your choice, this Chickpea Frittata is a healthy, satisfying and delicious option that can be eaten any time of the day.

Chickpea Frittata

The recipe originated with the vlog/blog Pick Up Limes, which I started following during the pandemic. I have tried several of the recipes on this site and every one has worked out well so far. Being me, I use them as a jumping off point and then make tweaks of my own. However, even made as is, these vegan recipes are a great place for people to start on healthier eating habits without making sacrifices to taste.

The only even remotely tricky part to this recipe is when you flip over the frittata. And while this most recent time of making the frittata, I lightly sautéed the vegetables first, it has also been delicious when skipping this step. The whole dish can come together in about 30 minutes, making it a great weeknight option. Can it be eaten without an accompanying salad? Of course! A cup of soup would also nicely round out the meal. And if you don’t have a big appetite, just eat the frittata on its own.

Only one ingredient was not a standard in my pantry – kala namak. This Himalayan Black Salt has a sulphur smell which mimics the taste of eggs when cooked. The smell is much stronger before cooking so don’t be put off by it. The first time I made this Chickpea Frittata, I had a hard time convincing my husband that there were no eggs in the dish!

Personally we love eggs and cheese and I have no intention of giving them up anytime soon. But our godson/great nephew was deathly allergic to eggs and so I began to explore great desserts and meals that didn’t include them. A number of these options appear on my blog.

This protein-packed, cholesterol-free frittata is a great option that anyone can make. Left-overs can be stored in the fridge and eaten either at room temperature or warmed in the microwave. Garnishes are entirely up to you. We ate it with caramelized onions this time but it also pairs well with avocado and plain yogurt (dairy or plant-based). Let your imagination go.

Do you eat ketchup or hot sauce with your eggs? Go for it here as well. Use any or several of the optional ingredients listed below or come up with your own options.

Chickpea Frittata

Recipe

Yield: 2 to 3 servings

Ingredients

1 cup (116 g) chickpea flour

3/4 teaspoon kala namak (this is easily available at a number of places online)

1/4 teaspoon baking powder

3/4 cup (180 ml) water

1 medium tomato (I like Roma tomatoes which don’t have as much liquid as others do. However, you can also use about 1/2 to 3/4 of a cup of grape or cherry tomatoes)

1 small or half of a large zucchini grated (If the zucchini has a lot of liquid, squeeze some of it out with your hand or the back of a spoon over a strainer.)

1/2 cup frozen peas

1/4 cup roasted peppers, rinsed, patted dry and chopped (Optional) or sun-dried tomato, packed in oil

1/4 green beans, chopped (Optional)

1/2 cup mushrooms, sliced (Optional)

1/4 cup grated cheese (vegan or dairy) (Optional)

1/2 teaspoon each/any: dried oregano, basil, thyme (Optional)

1/4 teaspoon each/any: ground turmeric, dried mushroom powder, crushed chili flakes (Optional)

Garnish (Optional)

sliced avocado

Plain yogurt, any kind

Caramelized onions

Fresh chopped herbs

Chickpea Frittata

Directions

Using a non-stick 9-inch pan lightly sauté the veggies in a teaspoon or two of EVOO. (If you choose not to sauté the veggies first then just add them to the batter after the following step.)

Chickpea Frittata

Add the chickpea flour, kala namak, baking powder to a large bowl. Mix well with 3/4 cup water until you have a smooth batter. Then add in any fresh or dried spices/herbs and mix through. Add in the veggies and mix through. (Do this whether they have been sautéed or not.)

Spray well the 9-inch non-stick pan with cooking spray. For extra flavor you can also add in 1 Tablespoon of a good, flavored olive oil, but it’s not essential. Heat on medium high heat. Pour in the batter and spread it evenly in the pan with a spatula or the back of a spoon. Cover the pan (I have used a silicone cover or the flat cover from another pot). Cook for about 8 minutes. Using a spatula, check if the underside is browned and comes away easily from the pan.

Chickpea Frittata

You now need to flip the frittata over. I used the flat bottom of the cover but you use a plate or cutting board or cookie sheet. If you are really talented, you can throw the frittata in the air and flip it back into the pan. I AM NOT THAT TALENTED! Once the browned side is on top, recover the pan and continue cooking for another 8 minutes. Cut it in the pan or turn it out onto a cutting board. Enjoy!