Goodbye Summer, Hello Fall: Blueberry & Apple Cinnamon Muffins

Summer has come and gone; unfortunately, SoCal's climate hasn't gotten the memo yet. But the heat didn't keep me from my favorite autumn tradition of baking. I cranked up the A/C, and brought out the old muffin tins.

Blueberry Muffins

In remembrance of summer and its already-missed produce, I decided to throw the last of my blueberries into a batch of whole-wheat, protein-packed muffins. And to ring in this year's autumn, apple cinnamon muffins.

I also had a few ripe bananas on hand, and decided to experiment with consistencies. Protein powders can be tricky to bake with; I've experimented with different types, brands, and liquid:protein ratios. The key to keeping your protein goodies moist: bananas and applesauce.  Unsweetened applesauce is best, as it reduces added sugars & unnecessary calories.

Apart from contributing to a much more enjoyable texture, bananas add a dose of vitamins and minerals to these protein-packed bites. 

The recipe calls for oat flour, which is sold in most grocery stores for about $5-6 per bag. Baking secret: make your own! All you have to do is throw plain oats in your blender or food processor, and you have oat flour!

Pair two of these protein muffins with a protein shake, or side of egg whites, and you have a quick & balanced breakfast. Or pack one to go, and have it as a preworkout snack! 

Whole-Wheat Blueberry Muffins

• 1 cup oat flour *may substitute whole-wheat flour
• 2 ripe bananas
• 1/2 tsp vanilla extract
• 1 tsp cinnamon, ground
• 1/2 cup applesauce, unsweetened
• 1/4 cup liquid egg whites
• 1 tsp baking powder
• Optional: 1 scoop whey protein powder *I used PEScience Snickerdoodle*                   

1. Preheat oven to 350 degrees.
2. In a medium mixing bowl, mash the bananas until you reach a gooey consistency; you can use two forks or a metal potato masher. (In our house, it's more of a bean masher.)
3. Add the vanilla, applesauce, cinnamon, and egg whites to bananas and mix.
4. In a separate bowl, combine oats and baking powder. *If you don't have oat flour on hand, you can blend plain, raw oats in a high-speed blender or food processor to convert to flour.
5. Slowly, add your dry ingredients (flour and baking powder) to your wet mixture; mix.
6. Spray a non-stick muffin pan with cooking spray, and pour about 1/4 cup of batter into each well.
7. Bake approximately 15-20 mins, until tops are firm and outer crusts are golden brown. 

Makes 9, Per Muffin: 83 cal, 13g carb, 2g fiber, 1g fat, 5g protein*with added whey protein.

Apple Cinnamon Muffins

• 1.5 cups oat flour
• 1 ripe banana
• 1/2 cup applesauce, unsweetened
• 1/4 cup liquid egg whites
• 2 tsp cane sugar
• 2 tbsp greek yogurt
• 1 gala apple, peeled and chopped
• 1.5 tbsp cinnamon, ground
• 1 tsp baking powder
• Optional: 1 scoop whey protein powder

1. Preheat oven to 350 degrees.
2. In medium mixing bowl, mash banana until it reaches a gooey consistency. 
3. Add the applesauce, egg whites, greek yogurt, sugar, and cinnamon.
4. In a separate bowl, combine oat flour and baking powder.
5. Slowly, add your dry ingredients to your flour mixture; add apple pieces and combine.
6. Spray a non-stick muffin pan with cooking spray, and pour about 1/4 cup of batter into each well. 
7. Bake approximately 12-15 mins, until tops are firm and crusts are golden brown. 

Makes 9, Per Muffin: 134 cal, 23g carb, 4g fiber, 2g fat, 7g protein.