A Muffin For Every Meal

Look ya’ll, I’m sorry, but this is not a muffin.  It is pumpkin ice cream.  And it is damn good.

• 1 1/2 cup pumpkin puree
• 3 scoops vanilla protein
• 1 whole organic egg (reduce chance of salmonella)
• 1 1/4 cup of pasteurized egg product/white
• 1 Tbsp xanthan gum
• 1 crushed up Beano (Xanthan gum gives gas =p)
• 1/2 packet Knox Gelatin
• 1 cup of milk/soymilk/reduced calorie milk
• 1/2 cup greek yogurt (optional)
• 3 packets Splenda/Truvia

1. Boil the milk/soymilk/whatever mixture.  Stir while heating to avoid scorching.  Add the gelatin and let dissolve.
2. Add all other ingredients to a blender and mix for 2 minutes.
3. Eventually add the milk mixture when the gelatin is dissolved.
4. Put all ingredients in an ice cream maker…If you don’t have one, then you can’t do this, so you might have some texture problems.
5. Toss into freezer after finishing for a firmer texture.  Bear in mind that my recipes are not perfect, so you may have to put the ice cream in the microwave to avoid eating pumpkin flavoured rocks.
6. It still tastes darn amazing.

My personal trainer makes me pay him in these.  A half hour of training= 36 mini muffins.  It’s a good bargain, and I’m gettin really good at it.

• 1 Can pureed pumpkin (about 15 oz)
• 1 Tbsp baking powder
• 1 Tsp baking soda
• 5 Packets of Splenda/Stevia
• 4 Scoops of vanilla or non-cocoa protein (ON pumpkin pie works well duh =D)
• 2 Tbsp ground cinnamon
• 3/4 Teaspoon nutmeg
• 3/4 Teaspoon ground cloves
• 1 1/2 Cup wheat bran
• 1/2 Cup ground flaxseed
• 1/4 Cup steel cut oats (double for rolled oats)
• 1 Cup Egg white + a yolk
• 1/2 Cup of water or milk
• 1 Teaspoon yogurt (optional)

1. Mix dry ingredients then add wet ingredients.  Mix well…get those hands dirty.
2. Put in sprayed mini muffin tins and bake for 15 minutes at 350.
3. Let cool and add more spices or Splenda to garnish

I ran out of muffin tins so I had to make a pumpkin spice loaf.

I’m sure most of you have heard that eating a buttload (can’t find measurement) of spinach increases protein synthesis by 120%.  If not, well I guess I’m the only guy who reads Men’s Health magazine
This is an easy way to get your vegetables and spinach in…a muffin.

• 10oz chopped spinach (frozen will work if you defrost first)
• 1/4c chopped onion
• 1/4c chopped peppers
• 1 3/4c egg whites
• 1 whole egg
• 1 cup of fat free shredded cheese, any type
• Teaspoon of garlic powder, or two pasted garlic cloves
• 1/8 tsp black pepper
• Cayenne pepper if you want a kick in the pants
• Salt substitute if you want, the cheese provides a lot of sodium in the first place
• 1 tsp baking powder

1. Mix ingredients well together in a bowl.  No precooking necessary
2. Put in sprayed muffin tins
3. Bake for 20 minutes at 350 degrees
4. Let cool for a while before removing tins

This is my first time experimenting with cooking with yogurt.  I’m sure that strained yogurt would give a creamier, but drier texture.

• 5-6 Packets of Splenda
• 3/4c Fat free plain yogurt
• 1/4c Whole wheat flour
• 1c Crude wheat bran
• 3 Scoops chocolate protein powder
• 1.5 Tbsp cocoa powder (normal or dark)
• 1 Tsp vanilla extract
• 1 Tsp xanthan gum (This ingredient is what holds the fat and starch together, your muffins may be fragile without it, but it’s not a necessity.)
• 3/4c of Skim milk or light soymilk
• 1 Tsp safflower or any other oil
• 3 Egg whites
• 1 Whole egg
• 1 Teaspoon of baking powder
• 1/2 Teaspoon of baking soda

1. Beat liquid ingredients & xanthan gum & protein with a mixer, gradually getting to high setting.  If you added too much xanthan gum that it is really thick, feel free to add more yogurt and milk.
2. Bake in sprayed mini muffin tins for 15 minutes at 350, or until tops are firm, but have a bounce.  The yogurt will make a cooked texture still very soft inside.
3. Macros/muffin

• 30 kcal
• 3g protein
• 3g carbs -1.5 fiber
• 1g fat .2 sat

Anytime I use the ingredient, "wheat bran" in a recipe, it can be replaced with oatmeal or flaxseed.  In my opinion wheat bran is best because it still has a good texture and taste and is loaded with fiber.

Already posted this once in the forum before making the blog, but oh well!

3/4 lb homemade turkey sausage
1 1/2 cup diced peppers and onions
1/2 cup fat free shredded moz cheese + 1/4 for later
Wheat bran and milled flaxseeds as filler and for more fiber
1 whole egg
2 cups egg beaters or egg white
1 Tbsp dried chopped onion
4 oz diced mushrooms
1/2 tsp baking powder

Pre-heat oven to 350 degrees F

1. Saute the sausage and peppers and onions on the stove in a skillet until cooked and browned.

2. When finished slice them up to tiny pieces and set aside

3. Mix the 1/2c of cheese, 4 oz mushrooms, dried chopped onion, baking powder, and bran/flax together in a bowl

4. Add the peppers/onion/sausage mix to this bowl. Mix.

5. Add in the egg mixture, beaten together like a scrambled egg to this mixture. Mix again.

6. Put the mixture into greased muffin tins (to prevent stickage) and then sprinkle the extra 1/4c cheese on the muffin tops.

7. Cook for 22 minutes. Time will be less if you use smaller muffin tins.

8. Eat or save for the next day, when you can just toss it in the microwave. Nom nom.

Macros/muffin

• 35 Calories
• 5g Protein
• 3g Carbs -2g fiber
• 0.3g fat