Monday, 9 March 2015

Chai Spiced Breakfast Protein Muffins

I owe all of my gorgeous readers a huge apology. I have been completely MIA since Christmas, and I would like to apologise for that. 

In part, life has just gotten a little crazy busy coming up to the end of my studies (I am 2 months away from being a certified Holistic Health Coach!!), and the other part is that I have been having some personal issues that I have been trying to deal with, and have not been in a place to deal with a large number of tasks. 

I am not quite ready to share the details of what has been going on personally, as I am still very much on a journey and probably need to just hunker down and do some serious self-care, but in the mean time I feel as though I have neglected this blog for long enough now and need to start showing it a little bit of love and TLC! When the time comes, I would love to share with you all what has been happening, but I will keep you posted on that.

In the meantime, here is a long overdue recipe for you all. 

Since the kids have started school, I have found that mornings are such a mad rush, and it can be hard to find the time to have much for breakfast which means that it doesn't happen until after drop-off. By 9am there is some serious tummy rumbling going on, and so I have been throwing together a few recipes for some muffins and breads that I can have a quick munch on while making the lunches/brushing teeth/feeding the zoo/finding books, uniforms, school bags etc. That way I can at least have some fuel in the belly and then come home to have something decent after the chaos has settled. 

These Protein Muffins are super easy to make, and contain only a few simple ingredients. The best part is that you can add all sorts of extras depending on what  you would like to throw in there. I kept the recipe very simple as a sort of 'base recipe', and have been busy jotting down ideas on other bits and pieces I could throw in next time a batch is going in the oven.

The muffins are free of gluten, grains, dairy-free (optional), nuts, soy, and refined sugar. They use a banana for sweetener, and also have protein powder added to bulk up the protein content. Be very careful though which protein powder you use. There are loads of very bad ones out there on the market, and you will also need to decide if you can tolerate a whey protein (dairy based) or whether you prefer to use a vegan based protein such as one made from pea protein or you could use a naturally occurring protein such as Sacha Inchi powder if you really prefer to stay away from any commercial protein powders. 

As it stands, the base recipe is as follows:

Chai Spiced Breakfast Protein Muffins

Gluten-free, grain-free, nut-free, soy-free, free of refined sugar

6 egg whites
2 bananas, mashed
1/2 cup coconut flour
1 tsp baking soda
4 scoops your choice of protein powder
2 tsp chai spice mix, or 1 tsp cinnamon, 1/2 tsp cardamom, 1/4 tsp ginger, 1/4 tsp nutmeg (you could just use all cinnamon if you don't have the other spices in the pantry


1. Preheat oven to 180C
2. Line a muffin tin with cases, or grease with coconut oil or butter
3. In a clean, dry bowl, beat the egg whites until soft peaks form.
4. In a separate bowl, combine all the dry ingredients (coconut flour, baking soda, protein powder, spice mix). 
5. Add the mashed banana to the dry ingredients and mix to combine
6. Gently fold in the egg whites. Scoop a small amount of the egg whites to blend first, as this will allow the mixture to liquify a little and make it easy to fold in the rest of the egg evenly. Once the first scoop is mixed in, add the rest of the egg whites and fold gently to combine.
7. Scoop mixture into prepared muffin tin.
8. Bake for 15-20 minutes or until lightly golden on top and no longer soft to the touch.

- I use a vanilla flavoured protein powder, but if you're not using that flavour you could add in a tsp of vanilla extract, or play around with different flavours. There are some good chocolate flavoured protein powders available, and no doubt more exotic flavours are out there too!
- you can add any extras you like really - throw in a 1/2 cup of chopped nuts and seeds (great extra protein), or a 1/2 cup of blueberries or raspberries for a yummy addition. Or a handful of diced dates or raisins, or even a few sneaky chocolate chips just for fun. Let your imagination on your tastebuds guide you :)