on the go nutrition

Healthy Muffins


Healthy muffins.

I love healthy muffins. Well, to be honest I also love unhealthy muffins. However, for the lifestyle that I choose, healthy muffins are more compatible. So, I’m going to share a few recipes.

When I think about healthy muffins I like them to be low in sugar or sugar free. I don’t want a muffin sugar bomb that won’t fill me up but will slow me down.

Muffin sugar bomb
NO Muffin Sugar Bomb for Me!








My favorite muffins are moist in texture but I also like muffins with bran fiber. Room temperture or heated? For me, heated, hands down.

Healthy Muffins


Blueberry Muffin

The Culinary Institute of America has amazing recipes on their website. CIA developed five new muffin recipes that incorporate healthy fats and whole grains, and use a lighter hand on the salt and sugar.

A regular blueberry muffin from a national coffee shop has about 450 calories on average and most of those calories come from carbohydrates from white flour and sugar.

CIA’s new made-over Blueberry Muffin recipe below is less than half the size of a coffee shop muffin and contains just 130 calories. It is made with a mixture of whole wheat and white and almond flour, and uses canola oil, a healthy fat.

Makes 18 muffins
1 cup whole wheat pastry flour
3/4 cup all-purpose flour
1/4 cup almond flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon orange zest
2 cups fresh blueberries
2 eggs, large
1 1/4 cups low-fat (1%) buttermilk
1/2 cup brown sugar
6 tablespoons canola oil
1 tablespoon orange juice
1/2 teaspoon vanilla

Place the rack in the top third of the oven and preheat the oven to 400 degrees F.

Line muffin tins with paper liners.
In a large mixing bowl, combine the flours, baking powder, baking soda, salt, and orange zest.

Add the fresh blueberries and toss gently to coat the blueberries in flour. This will help keep the blueberries suspended in the batter instead of falling to the bottom.

In a medium mixing bowl, lightly beat the eggs, then whisk in the buttermilk, brown sugar, canola oil, orange juice, and vanilla.

Don’t be concerned if the mixture looks curdled or lumpy.

Pour the wet ingredients into the dry ingredients and stir until most of the flour is incorporated.

The mixture can be slightly lumpy; don’t over-mix.

Divide the batter among the 18 prepared muffin cups.
Bake 12 to 14 minutes, until the muffins are golden brown around the edges.



Healthy Oatmeal Muffins

Looking for a healthy oatmeal muffins recipe? This recipe uses no flour, no sugar, and no oil but still produces moist delicious muffins. Gluten-free if you use gluten free oats. Customize the batter to make your favorite muffin flavors from BrenDid.com!

Calories: 163

2 ½ cups old-fashioned oats ( 1.5 cups ground, 1 cup whole)
2 Tbsp old-fashioned oats for muffin tops
2-3 large overripe bananas (1 cup mashed or or 1 cup applesauce)
2 large eggs lightly beaten
1/3 cup honey
3/4 cup milk
2 tsp real vanilla
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon


Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step, however the toasting adds flavor!)

Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp

Turn oven heat up to 350 degrees.

Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.

Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.

Add eggs, honey, milk and vanilla. Mix to combine.

Add dry ingredients (including the ground oats and 1 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.

Optional: Fold in approximately 1/2 c fruit, raisins or nuts.

Scoop into muffin tin, lined with muffin wrappers (makes 14 muffins).

Sprinkle muffin tops with the 2 Tbsp of reserved oats, press lightly to make sure they stick.

Bake at 350 for about 20 -23 minutes, a toothpick inserted in the center of a muffin should come out clean.

What just a minute. What is the difference between a cupcake and a muffin?

As explained by cookie.stackexchange.com, Muffins are quickbreads. In the muffin method, the wet ingredients are combined in one bowl; and the dry ingredients are combined in another bowl. Then the two are quickly incorporated together with minimal mixing to avoid gluten development. This gives muffins a somewhat coarse crumb.

Cupcakes are small cakes, and are made by one of the traditional cake methods such as the creaming method, the reverse creaming method, the genoise method, the chiffon method, and so on. They tend to have a finer crumb than muffins.

While no single criteria distinguishes a muffin from a cupcake if you do not adopt the technical definition above, the following trends exist:

Cupcakes tend to be sweeter than muffins; however, there are savory muffins such as cornbread.
Cupcakes are often iced or frosted, whereas muffins tend to have no topping, or a simple crumb topping.
Cupcakes usually have a head or top no larger than the body of the cupcake; muffins are often encouraged to overflow their baking cup, so that their top is larger in diameter, giving them somewhat of a mushroom shape.
Cupcakes are almost always, well, cupcake shaped; muffins can be made as just muffin tops.
Cupcakes are almost never crispy or crunchy; muffins are often encouraged to brown and develop texture, especially on the tops.

Okay, more healthy muffins recipes.

Whole Wheat Apple Cinnamon Muffins

Hearty, healthy, and satisfying whole wheat muffins filled with sweet apples and plenty of cinnamon spice! These muffins are not intended to be super sweet.


two cups whole wheat flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
1/2 teaspoon allspice
1/2 teaspoon salt
half cup chopped pecans
3 large eggs
2/3 cup maple syrup (sugar free)
1/3 cup canola oil
1/3 cup smooth unsweetened applesauce
1 and 1/2 teaspoons vanilla extract
2 cups shredded/grated apple (about 2 apples)


Preheat oven to 425°F
Spray a 12-count muffin pan with nonstick spray or use cupcake liners. This recipe makes 15 muffins, so prepare a second muffin pan in the same manner.

In a large bowl, whisk the flour, baking soda, cinnamon, allspice, salt, and pecans together until combined. Set aside.

In a medium bowl, whisk the eggs, maple syrup, oil, applesauce, and vanilla together until combined.

Pour the wet ingredients into the dry ingredients, stir a few times, then add the grated apple.

Fold everything together gently just until combined and no flour pockets remain.

Spoon the batter into liners, filling them all the way to the top.

Bake for 5 minutes at 425 then, keeping the muffins in the oven, reduce the oven temperature to 350°F.

Bake for an additional 18 minutes or until a toothpick inserted in the center comes out clean. The total time these muffins take in the oven is about 23-24 minutes, give or take.

Allow the muffins to cool for 10 minutes in the muffin sheet, then transfer to a wire rack to cool until ready to eat.

Make ahead tip: Muffins stay soft, fresh, and moist in the refrigerator for up to 5 days. Muffins freeze well for up to 2 months. Thaw overnight in the refrigerator and heat up (if desired) before enjoying. adapted from sallysbakingadiction.com.


I know, I know…Where’s the chocolate?

Fudgy Chocolate Muffins

Healthy, easy to make and satisfies a serious chocolate craving.

2 eggs
1 cup applesauce (sugar free)
1 tsp stevia
1/3 cup brown sugar (sugar free)
1/4 tsp salt
1.5 tsp baking soda
1/4 cup melted coconut oil
1/4 cup unsweetened almond milk
1/2 cup unsweetened cocoa powder
1 1/3 cups whole wheat pastry flour (or unbleached all purpose)
1/3 cup sugar free semisweet chocolate chips + some for topping


Preheat oven to 375 degrees F and line 12 muffins with paper liners, or lightly grease.
Prepare eggs in a large mixing bowl and let rest for 5 minutes.

Add applesauce, melted oil, stevia, brown sugar, baking soda, salt and whisk for 45 seconds.

Stir in the almond milk and whisk once more.
Add cocoa powder and flours and stir with a spoon or spatula until just combined, being careful not to over-mix.

If the batter appears too thick, add a touch more almond milk. But it should be quite thick and NOT pourable – rather, scoopable.

Lastly, stir in chocolate chips.

Then divide batter evenly between muffin tins (should be enough for between 11-12) and sprinkle with a few more chocolate chips (optional but recommended).

Bake for 17-22 minutes or until a toothpick inserted into the center comes out clean.

Let cool for a few minutes in the pan, remove from tins and let cool on a cooling rack.

Will keep ine refridgerator covered for several days. May freeze for longer-term storage. modified from: minimalistbaker.com

healthy muffins


So, if you enjoy muffins as a snack there are ways to make them healthier.
Let me know which of these healthy muffins recipe is your favorite.







To Your Health,



Healthy Recipes

24 Day Challenge Approved Recipes

 24 Day Challenge Approved Recipes

The great thing about the 24 Day Challenge is we get to EAT real food and a Choosing healthy foods and pairing them properly will help boost our metabolism and energy.

So, here are a few of our favorite 24 Day Challenge Approved Recipes.

Easy Egg Wraps

2 min Prep Time  / 2 min Cook Time / 4 min Total Time

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, hummus and more.

Egg Wrap
1 Egg per wrap
Coconut oil or oil spray
and any of the optional choices.
Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc… Make it your own!
Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc.


  • Whisk the eggs in a bowl until there are no lumps and you cannot see any seperate egg yolk or white pieces.
  • Heat some coconut oil (or butter) in a frying pan.
  • Pour a good scoop of the egg mixturee into the frying pan and rotate the pan to let the egg spread out into a thin layer. The thinner the better when using eggs as wraps.
  • Once cooked on one side, flip over.
  • Remove each wrap as they cook and leave on a plate and allow to cool.
  • Repeat with all the mixture until you have made enough wraps.
  • Place your favorite filling inside and roll up.





  • 1 cup cashews
  • 1 cup oatmeal (blend to powder)
  • 4 scoops Advocare muscle gain (Chocolate or Vanilla)
  • 1/2 cup agave or honey
  • 1 cup peanut butter

Instructions:  Protein Balls

Mix together 1 cup peanut butter, 1/2 cup honey (or Agave), and 4 scoops of Advocare Chocolate (Vanilla) Muscle Gain. Roll into 28-30 balls and refrigerate for 2 hours. Enjoy.



PB&J Crepe

Similar to the egg wrap this crepe is another amazing 24 Day Challenge Approved Recipes

Your serving* in egg whites
Your serving* of peanut butter or PB2
1 packet of Oasis 


Spray non-stick spray into a medium saute pan until coated.

Heat over medium heat.

Once the pan is hot pour in the egg whites.

Add peanut butter & Oasis to half of the egg whites.

Cook until egg whites turn from translucent to white while periodically lifting upthe edges.

Once cooked through, fold in half.

Serve immediately.
Preparation Time: 2 minutes
Cook Time: About 5 minutes

*Yield: Adjust portions to your serving size. Remember that 2 egg whites (1/4 cup) equals 1 ounce of protein. Do you know how many eggs you should eat for your size?



24 Day Challenge Approved Recipes


Garden Fresh Salad

4 eggs
asparagus, (1 bunch) ends trimmed
curly endive (about a cup)
1 cup dandelion greens
½ cup cherry tomatoes, halved
⅛ cup red onion, thinly sliced
½ red bell pepper, thinly sliced into matchsticks
1 packet Stevia
2 Tablespoons lime juice
1 garlic clove, minced
2 teaspoons Dijon mustard
1 Tablespoon raspberry vinegar

garden salad

Place the eggs in a pan of water; bring to a simmer for 6 minutes.

Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.

Bring a medium pot of salted water to boil.

Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.

In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.

In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.

Coat the salad with the dressing. Top with asparagus and sliced egg.



Fruit Dip with JAZZ

fruit dip


Light cool whip 8oz

1 low fat cream cheese 8oz
(1) stick pack or scoop of fruit punch (or any flavor) spark


Mix all ingredients into a delisious dip. Use you favorite fruit and dip.




Hummus on Cucumber Slices

Cucumbers topped with hummus


Fresh Cilantro

Red pepper hummus

Toasted sesame seeds and

Grape tomatoes cut in half

         All piled on a cucumber slice!

         posted by: Dawn F. on fb



Chicken Burrito

Chciken Burrito






Servings: 1

1 sprouted grain, flourless tortilla
1 Tablespoon hummus
⅓ cup cooked brown rice
black beans, ¼ cup cooked
½ cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
¼ cup shredded arugula
3 cherry tomatoes, chopped


Warm the tortilla in a dry skillet.

Spread the hummus evenly over the tortilla.

Top the tortilla with rice, beans, chicken and veggies.

Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly. Serve with a side of your favorite salsa.


Rosemary and Garlic Roasted Salmon

24 day challenge approved

2 garlic cloves
2 fresh 6″ rosemary sprigs, about 1 tablespoon chopped

1 1/2 to 2 pounds salmon
1/8 teaspoon sea salt
1/8 teaspoon black pepper

Preheat oven to 425°. Peel and chop garlic and rosemary and set aside. Place salmon on a parchment lined baking sheet. Sprinkle with salt, pepper, rosemary, and garlic.

Place in the oven and roast for 12 minutes or until the salmon is flaky.




Healthy Snacking ideas 24 Day Challenge approved



on the go nutrition

On The Go Nutrition

If you’ve heard me say it once you’ve heard me a hundred times;

Don’t Skip Meals.


Turkey Zucchini Slider

Turkey Zucchini

1 lb ground turkey
2 cups grated zucchini
1 small onion, minced
1 clove garlic, minced
4 Tablespoon cilantro, minced
1 teaspoon salt
1⁄2 teaspoon black pepper
Non-stick Cook spray

Preheat oven to 400 degrees F
In a large bowl, mix together the first 7 ingredients.
The mixture will be wet. Set aside.

Spray a baking pan with Non-stick Cook spray.

Using a spoon, drop about 2oz of mixture onto the pan.

Bake in oven for 20-25 minutes. Switch oven to broil and brown for an additional 3 minutes.

Serve immediately on a bed of lettuce or top with salsa, avocado or other favorite topping.

Can also be stored in an air tight container in the refrigerator.

Sweet Potato and Black Bean Burgers

1 1/2 cups cooked sweet potato
15oz can black beans
1 1/2 cups cooked quinoa
1/2 red onion, chopped
5 tbs chili powder
1 TBSP olive oil
Salt & pepper as needed.

Mix all ingredients. Make patties. Cook (5-7 minutes each side).

On the go nutrition

This is a great recipe for on the go nutrition. Healthy and packed with protein!

Turkey Meatballs with Pine Nuts!

This recipe for Turkey Meatballs with Pine Nuts is great to make on the weekend, to fill your fridge with healthy snacking options for the week. You could also make a batch of hard boiled eggs and slice some cucumbers
while the meatballs bake. These healthy snacks are high in protein. Taking control of your snack foods is key to getting on track with your fitness results.


turkey meatballsServings: 12

Here’s what you need:
1 cup blanched almond flour
½ cup Parmesan cheese
¼ cup fresh basil, chopped

¼ cup coconut cream, or half and half
1 Tablespoon ketchup
1 Tablespoon tomato paste
1 teaspoon sea salt
½ teaspoon black pepper
2 eggs, at room temperature
1 teaspoon minced garlic
½ cup yellow onion, finely chopped
½ cup pine nuts
2 lbs ground turkey
2 Tablespoons olive oil

Preheat the oven to 400 degrees F. Lightly grease a large rimmed baking sheet with olive oil.

In a large bowl combine the almond flour, Parmesan cheese, basil, cream, ketchup, tomato paste, salt, pepper, eggs, garlic, onion and pine nuts. Mix well until fully combined. Add the ground turkey and use your hands to mix all of the ingredients evenly into the meat.

Shape the meat into golf ball shaped meatballs and place on the prepared baking sheet. Drizzle with the olive oil.

Bake in the preheated oven for 15 minutes, or until cooked through.


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