Healthy Carrot Cake Muffin - Meal Prep Perfect!

For those of you who follow my Journey on Social media you know I have been though a double mastectomy in January and just last week had my exchange surgery. Between doctors appointments and my body healing I have not been cooking as many dinners or in the kitchen as much!

ENTER - These bad boys!

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I really had to dig into meal prep, which I always have done and believed in BUT this time it was a whole new level of needed to be prepared. Before my big Mastectomy I prepped 3 weeks of dinners and breakfasts for myself and my family. WHY? Because I KNEW my body would need healty food for my recovery, I also know my husband can not provide that. His idea of taking care of dinner is a super overcooked piece of meat on the grill in the summer with no sides or take out. His only saving grace is a grilled cheese HA!

SO I became real good an prepping and freezing stuff, if you a a busy woman you need prep in your life too! PRO TIP it is a G A M E - C H A N G E R for your health of not only yourself but your family, it saves money and reduces stress of what the heck are we gonna eat. These make a great snack on the go as part of your or your kids breakfast or afterschool snack, also GREAT source of energy for our kids who do after noon activities. This is such a great option to pop and go before dance, soccer whatever!

I hope these serve you and your family as well as they have served mine!

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If you are following the portion fix meal plan like me - this is a Yellow ( one carb serving)

I personally double or triple this and freeze the rest, if you are taking the time to make and have the resources to buy enough ingredients of something you know your family loves, I like to make use of my time and prep out a few batches at a time!

INGREDIENTS

  • 2 Cups dry old fashioned oats

  • 1 tsp baking powder

  • 1 tsp cinnamon

  • 1/4 teaspoon ground ginger

  • 1/4 teaspoon sea salt

  • 1 cup of unsweetened coconut milk beverage ( NOT CANNED)

  • 2 large eggs slightly beaten

  • 1/4 cup pure maple syrup

  • 1 tsp pure vanilla extract

  • 3/4 cup shredded carrots

  • 1/4 cup of smashed canned pears, juice drained

  • 3 Tbsp light sour-cream

  • 3 Tbsp powdered sugar

( Muffin liners needed)

DIRECTIONS

  1. Preheat oven to 350

  2. Prepare 12 muffin cups, line with paper or silicone cups and set aside

  3. Combine oats, baking powder, cinnamon, ginger, and salt in a medium bowl, set aside

  4. Combine Coconut, eggs, maple syrup, extract, carrots and pears in a medium bowl, mix well

  5. Fold coconut milk mixture into oat mixture until combined

  6. Divide batter into 12 muffin cups

  7. Bake for 15 min, then rotate pan, bake for 15 more minutes

  8. While they are baking mix in a small bowl the sour cream and powdered sugar. mixture will be thick at first do not add water just keep whisking

  9. Allow muffins to cool and drizzle the frosting over them, about 1 tsp of frosting for each muffin

Note: I put mine in a sealed container in the fridge for up to 10 days perfectly fine, you can allow them to come to room temp on the counter or in a lunch bag or pop them in the microwave for 10 seconds or so to take the chill off, I prefer them a little warm myself. Can be stored in the freezer for up to 3 months


Cinnamon Roll Oatmeal Bake

I don't know about you but this busy on the go mama does not have time to atop and fix a breakfast every morning or clean up dishes. I often turn to my on the go protein packed super-foods shake on the go but to change things up I tried this and having a some good fiber filled carbs with it and OMG. 

It smells like happiness and it tastes EVEN better! 

This has stayed in the fridge for 10 days and I have been alternating it and it is still perfectly awesome just heated in the microwave for 20 seconds. I love to melt a little butter, add some salt, coconut sugar and cinammon and drizzle it over! 

For the kids of a special treat you could even make a little icing drixxle with a bit of powdered sugar. Seriously though this was so easy to throw together and you likely have all the ingredients already! 

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INGREDIENTS 

  • 2 Cups old fashioned oats ( if you need gluten free just purchase gluten free oats)
  • 3/4 cup of oat flour ( grind up some oats in blender or food processor till it looks like flour)
  • 1/2 cup coconut sugar
  • 1 scoop vanilla Protein powder 
  • 1 tablespoon + 1 tsp ground cinnamon 
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup Almond milk 
  • 1 teaspoon of vanilla extract
  • 1 tablespoon maple syrup
  • 1 stick of melted butter
  • 2 Tablespoons coconut oil melted 

DIRECTIONS

  1. Preheat oven to 350 degrees
  2. Spray a 9x9 pan or line with parchment paper
  3. Mix all dry ingredients in a large bowl
  4. Mix all wet ingredients
  5. Combine wet and dry ingredients together, pour in baking pan
  6. Bake for 35-40 min

 

Chocolate Blender Muffins

I am loving this protein-packed on the go blender muffins they were easy to throw together and my kids love them too! They do not even realize they are eating something healthy! MOM WIN and hello win for use!

I am grabbing one of these and my superfoods smoothies as I head out the door for gymnastics class. I swear for years I survived off of PB&J Crusts and leftover nuggets from the kids' plates! This is a much better and tastier option!

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This recipe is suitable for both 2B Mindset as well as Portion Fix

INGREDIENTS

  • 1 3/4 cups old-fashioned oats
  • 1 cup of very ripe banana ( usually 3 medium)
  • 3/4 Cup Plain Greek yogurt
  • 1/2 cup egg whites ( about 4 large eggs worth)
  • 1/2 cup unsweetened cocoa powder
  • 1/4 cup vanilla almond milk
  • 3 packets of stevia
  • 1 1/4 tsp baking powder
  • 1 tsp vanilla extract
  • 1/2 tsp baking soda
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 cup semisweet chocolate chips

DIRECTIONS

  1. Preheat oven to 400 F Line a 12 cup muffin pan with silicone baking cups or spray with non-stick
  2. Pulse oats in blender or food processor until it looks like a flour
  3. Add the rest of the ingredients except the cholate chip ( reserve them for the top) blend until smooth like a batter
  4.  After it is mixed, fold in the chocolate chips, and even fill the muffin cups
  5. sprinkle with the remaining chocolate chips bake about 16-18 min
*adapted from hungry girl

 

 

Sneaky Pancakes

OK as you all know I have taken on timed nutrition and it has presented me with some challenges but in the face of them, I have developed some new recipes to help me make the most of it! When I found out that I needed to have a Veggie, protein and a fruit with a teaspoon of fat all as my pre-workout meal at 5:30 am I was instantly worried and then I got to work on what I like to call Sneaky Pancakes.

Yep they are green, nope you don't taste any veggies thanks to baby spinach. I have adored having these each morning. They fill the need in my meal plan and I look forward to them. One of my biggest concerns was feeling too full and not having a great workout because of it. These FIT the bill leaving me energized for my workout not weighed down! 

Please check out my tips at the end of the recipe :) I hope you love them as much as I do and PS if you are wanting to try these for your kids maybe calling them the hulk pancakes might help.. xo 

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Makes 4 servings- about 4-5 pancakes per serving depending on the size. If you use portion fix I count 1 serving as 1 Green, 1 red, 1 purple, 1 teaspoon for the butter

INGREDIENTS 

  • 4 cups of fresh baby spinach
  • 2 ripe bananas
  • 8 eggs
  • 1 teaspoon cinnamon 
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
  • 2 packets stevia or 1 Tablespoon of Pure Maple Syrup
  • 1/2 cup fresh blueberries 
  • Olive oil spray for the griddle or pan
  • Butter for serving on top 

DIRECTIONS

  1. Place all ingredients in a blender or food processor EXCEPT the blueberries and blend until smooth
  2. Heat pan or skillet on medium-low heat. I do about 325 on my griddle ( you may have to play with the heat a bit. Cook them too fast and hot and you will have a mushy burnt mess) Slow and steady ok. No walking away from these. The batter is thin so expect that an pour slowly. Wait until they are set up before flipping.
  3. Spray with no stick spray and pour batter into a fairly small pancake about 3-4 inches drop on a few blueberries while the batter is still liquid.
  4. Flip pancake once after it is bubbled up a bit and slightly firm. They should be lightly browned when you flip. ( picture below)
  5. Store leftovers in a tight container in the fridge for up to a week. These reheat amazingly! 
  6. Serve with teaspoon of butter over top and ENJOY! 

 

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I love adding the berries because as they heat up they burst and it is almost like a warm jam! YUMMMM! 

PROTEIN PACKED PUMPKIN MUFFINS

As many of you know I have taken on a new booty and ab program that calls for some timed nutrition which is AMAZING! It is was also really different from what I was doing and I found that prep was the KEY to being successful with the program. 

Naturally, when I learned I would need to eat a combo of  Protein ( red) Carb (yellow) and veggie ( a green) in the am I got to work on thinking what can I do to make this something OTHER than eggs. Because that will get old for me REAL quick.. am I right or what !?!?!?!? I need variety in my life and I NEED to love my food. This one hit the spot for a fast, easy portable meal that eats like a snack! 

This muffin is not sweet like you would expect for a typical muffin. SO if you are not used to eating clean I would add 3 Tablespoons of 100% pure maple syrup to this recipe and work you way down as your taste buds change! 

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Makes 12 Muffins - 3 muffins is 1 serving

For my peeps following my meal plan, this is 1 Yellow, 1 Green, 1 Red 1 teaspoon ( to learn more about my meal plan and to join our accountability group apply here www.btyafitnessjourney.com/getfit

INGREDIENTS 

  • 1 cup quick oats
  • a rounded 1/2 tsp of salt of half tsp with a heavy pinch added ( do not skip this) 
  • 1 teaspoon cinnamon 
  • 1 1/2 teaspoon pumpkin pie spice
  • 2 packets of stevia
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon of pure vanilla extract
  • 2 eggs
  • 1 cup plain greek yogurt. ( if you like a sweeter muffin you can use Okioks Triple Zero vanilla yogurt) 
  • 1 cup of pumpkin puree

DIRECTIONS

  1.  Preheat oven 350
  2. Line a muffin pan with silicone liners ( these were perfect and no sticking, or spray pan)
  3. Place oats in blender or food processor and blend until it resembles a flour
  4. Add the rest of the ingredients blend until smooth 
  5. distribute the batter evenly in muffin pan
  6. Bake for about 20 min
  7. enjoy!  I serve these slightly warmed with a teaspoon of butter