The foundation of any sound fitness program is nutrition. While lunch and dinner are a bit easier to fine tune a lot of my clients struggle with breakfast. Breakfast has become a meal of convenience in the past 20 years. A lot of people want something they can grab and go. This usually results in a poor nutritional choice.
Many of our clients enjoy this healthy alternative. It is Courtney's version of a "flourless chocolate muffin." It's quick, convenient, tasty and nutritious. It's not just for breakfast either, we sometimes have one for dessert, too. It features 17 grams of protein and 10 grams of fiber.
Muffin mixture before cooking in a large latte cup. One of our clients adds a sliced strawberry or a few blueberries to the mix for variety.
The finished product (about the size of a small grapefruit) with my favorite topping, almond butter from Barney Butter.
“Easy Recipe” provided by Certified Nutrition Specialist Courtney Carpenter, MS June 2012
55 Second Microwave Muffin
This is a single serve recipe. Make yours in a large coffee mug or latte mug. It is best eaten still a little warm, since as it cools it also dehydrates.
You may combine the ingredients, EXCEPT for the BAKING Powder, in advance and cook this at the last minute. If you do, protect the dough by using plastic wrap pressed directly on top of the dough with the edges of the plastic run up the inside of the cup. Refrigerate, and when you take it out, warm it up for 5-10 seconds in the microwave, before adding the baking powder. Once baking powder is in cook as normal or a few seconds longer. Microwaves vary.
Combine these first:
2 tsp coconut oil (butter or other solid fat may be substituted)
¼ cup finely ground flax seeds
2 Tbl cocoa powder (aka baking cocoa) Note: un-Dutched, “raw” cocoa has more flavonoid content, making it better for you.
1 tsp baking powder
Mix these together. Your main goal is to mix the dry ingredients. Let the oil end up wherever it does.
Now add these and then combine until you have a paste-like consistency:
1 egg (equivalent in egg substitute or egg replacement, prep as egg)
1 tsp maple syrup/agave/honey
½ tsp vanilla extract (other flavor extracts may be used) rough
equivalent = 1 cap full
Once thoroughly mixed, cook, dump from cup immediately, cool about 2 minutes and enjoy.
55 Second Muffin ADDITIONS
Hi Pro Muffin (>20g Protein!)
Add 2 Tbl of protein powder + 2 Tbl of water
Muffin Becomes Cake
You can still use the protein powder here!
Use flavored agave syrup, such as chocolate, as substitute for maple
Use another flavor extract to compliment or enrich as sub for vanilla:
Chocolate w/almond or orange or coffee extract
Use a dark, rich honey as sweetener plus a trendy flavor extract such as jasmine or lavender or anise.
Serve with fruit slices or “ice” with Barney Butter brand almond butter.
Courtney Carpenter, MS, CNS
Ms. Carpenter's presentations are sponsored in cooperation with David's Natural Markets in Columbia, Forest Hill, and Gambrills, Maryland.
