I Was Born To Love Bread and Butter!
In fact, if I had to pick two foods to live off the rest of my life (and nutrition did not matter) I’d pick those two because nothing is yummier or more satisfying than warm bread and melted butter. Sadly, in my real world of wellness and pounding the pavement as an avid marathon runner, I need my food to do more for me. I need my food to be packed with wholesome ingredients that fuel by body and protect my health (and waistline – ha!). The best thing about having this blog is that it affords me the opportunity to figure out how to do both. My findings are what I call my Simple Secrets and this recipe is one of them!
I Am Not a Fan Of The Everyday-Muffin
A lot of bakery and coffee shop muffins can be deceiving because while they may look wholesome, they can pack a caloric punch of 500 calories and deliver little nutritional ROI with the run of the mill refined flour and sugar ingredients. But healthy muffins, packed with super foods, can be a perfect because they work great for a ready-to-go breakfast in a larger serving or as an on-the-go healthy snack. And the best part, you spend a few hours over the weekend as a baking machine, and you have wholesome-healthy to go all week long. Healthy muffins are totally a win-win in my world of wellness.
Coco-Chia Seed Cranberry Quinoa Healthy Muffin Recipe
These muffins are fun because they are east to make and use more than just sugar, flour and milk. I’ve loaded them with health-boosting ingredients like flax, chia and quinoa and the coconut flavors give this recipe a really interesting flavor. I like to make these in a mini muffin pan over the traditional because it gives you more flexibility to use them as breakfast or snack (and you get to eat “more” too, which is always fun). It also makes them incredibly family friendly and good for the kiddos.
- 2 cups cooked quinoa
- 1 cup coconut flour
- 1 cup all-purpose flour
- 1 1/2 tsp baking powder
- 1 tsp salt
- 2 T chia seeds
- 2 T ground flax seeds
- 1/4 cup nonfat Greek yogurt
- 6 T sugar free* coconut syrup
- 1 cup skim milk
- 1 egg
- 1 tsp vanilla extract
- 1/2 cup dried cranberries
*This is optional. If avoiding artificial sweetener, use regular coconut syrup or any liquid sweetener and a bit of coconut extract for the same flavor. It will add about 7 calories per mini-muffin.
- Preheat oven to 350 F and prepare your mini muffin pans with spray oil.
- Cook quinoa according to package directions.
- In medium bowl, combine quinoa, flours, baking powder, salt and flax and chia seeds.
- In a small bowl, whisk together yogurt, syrup, milk, egg, and vanilla.
- Slowly add to quinoa mixture and stir until just combined.
- Fold in dried cranberries. The batter is pretty thick and tacky, and does not raise much so stuff your tins pretty full.
- Divide mixture evenly among muffin tins and bake for about 20 minutes, until a toothpick inserted in the center comes out clean.
- Allow to cool for about 5 minutes and serve!
Healthy Muffin Nutrition Analysis
This recipe will make about 40 mini muffins and if you go with 3 per serving you end up with 116 calories, 2.4g fat, 3.7g fiber and 5g protein! Honestly, any baked good that delivers 5g of protein and nearly 4g of fiber for less than 120 calories is a win. Now the really good news? They actually taste really good! The quinoa and chia keep the inside really moist while the outside browns nicely and gets a good crunch to it. You can wrap them up in a paper towel and store them on the counter top in a large Tupperware for a few days and grab them as you need them.
Turn Your Healthy Muffins Into a Well Balanced Breakfast
I’d suggest 1 serving of 3 muffins for a snack and to double it up for breakfast. They are low enough in calories to also work well with a little honey butter or sweet fruit jelly. And if you’re feeling really creative, I suggest you chop a few up, toss them in the toaster oven so they get really crunchy and use them as a yogurt topper to up your protein intake in the morning.
Get the Gear at Kohl’s and #MakeYourMove
I mentioned a few weeks ago that I’m thrilled to be a part of Kohl’s #MakeYourMove campaign where they, as an organization are putting a huge emphasis on improving the quality of their customers lives by promoting better health and more happiness through fitness, healthy eating, better sleep and less stress. Awesome right? So let them help you get the right gear for this recipe too! While they have over 30 different muffin pans to pick from I like the mini muffin pan for this recipe. Who knew Kohls.com rivaled Target when it comes to bake ware?
Do you have a different power packed, healthy muffin recipe you love?
I’d love to hear how you plan to #MakeYourMove in 2015!
This post is sponsored by FitFluential on behalf of Kohl’s.