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!

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, 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


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:

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,



Bedtime Snacking

It’s the beginning of a great new year and millions of Americans have decided it’s time to improve their health by eating better, losing weight and trying to exercise a bit more.  These are great goals and the core mission of iChoose-Wellness is to help others with their health.  We help others begin a wellness lifestyle that will set them on a course of healthy living and help them develop vibrant energy, a leaner body and overall health.

i really regret eating healthy

Since a wellness lifestyle is often a change for our friends and clients we are asked many questions when, how often, and how much to eat.  We provide a complementary meal plan, recipes, and snack ideas that we share on our website.  The plan calls for three meals and three snacks per day because the goal is to keep our metabolism revved up and turn us into fat burning machines.

What many people do not realize is that to have a lean body we must fuel it on a regular basis so that our bodies burn rather than store fat.


One common misconception is that we should avoid eating anything before bed.  Nothing could be further from the truth! The body does its repair work at night during REM sleep and if we do not have high quality food in our system our bodies do not have the proteins, carbohydrates, and fats necessary for repair.  The right night time snack can have a positive effect on fat burning and building a healthier leaner body.  So what are the “key” ingredients of a healthy before bed snack?

  1. Avoid carbohydrates which will result in an insulin release in the body.  Because carbohydrates are easily stored as fat they do not help in the repair process that we undergo during sleep.
  2. Choose slow digesting proteins like turkey and chicken which do not produce an insulin response and are readily available for the necessary repair work that our bodies do while sleeping.
  3. Add fat…did he just say ADD FAT? Really? Yes, high quality healthy fats like those found in nuts, oils, hummus and nut butters slow gastric emptying and digestion. They make us feel fuller and help us avoid turning a night time snack into an “all night long” event! They are a great bed time snack.

Some of my favorite Protein snacks before bedtime are:

Click image for more information about this delicious Chocolate AdvoBar. A favorite Snack bar for me!



Pro 20 Advocare
Pro 20 is an AMAZING 3oz bottle packed with 20 grams of soluble hydrolyzed protein, which the body can absorb quickly, to support lean muscle mass.


I use the Priten for smoothies, pancakes and I put a scoop in my oatmeal. Muscle Gain™ is made of a high-grade metabolically balanced protein blend that feeds your muscles the amino acids and other components that are essential for protein synthesis and muscle building.
Protein Pancakes I modified my Mom’s pancake recipe by adding Advocare Vanilla Muscle Gain in place of flour. (4) tablespoons Advocare Vanilla Muscle Gain (4) egg yolks (reserve egg white in seperate bowl) (4) tablespoons Almond Milk (1) tablespoon olive oil Heat oil in pan. Mix Muscle Gain, egg yolks and Almond Milk in a bowl. In a seperate bowl fluff the egg whites. Beat egg whites until you have peaks. Fold your fluffy egg whites into the egg yolk batter and ladle the mixture into the hot oil. Cook on both sides and enjoy! For a Nightime snack I just eat the pancake without syrup or fruit.
Protein Pancakes
I modified my Mom’s pancake recipe by adding Advocare Vanilla Muscle Gain in place of flour.
(4) tablespoons Advocare Vanilla Muscle Gain
(4) egg yolks (reserve egg white in seperate bowl)
(4) tablespoons Almond Milk
(1) tablespoon olive oil
Heat oil in pan. Mix Muscle Gain, egg yolks and Almond Milk in a bowl. In a seperate bowl fluff the egg whites.
Beat egg whites until you have peaks.
Fold your fluffy egg whites into the egg yolk batter and ladle the mixture into the hot oil.
Cook on both sides and enjoy!
For a Nightime snack I just eat the pancake without syrup or fruit.


Since healthy living is a lifestyle we need to make sure that it is easy to follow and provides with enough variety that we enjoy the lifestyle over the long term. In order to make it a lifestyle we need to find variety in the meals that we make and the snacks that we enjoy.  You may want to check out our website for meal and snack ideas, we are happy to share them with you!

Remember we know that Wellness is a Choice and we are here to help you get the most out of life this year and for many years in the future!



Fun Recipes with Protein Powder

Protein Powder

Fun Recipes with Protein Powder is great alternative to the regular shake. Meal Replacement shakes are great ‘on the go’ meals but are also excellent for snack and desserts for a nice variation.

Meal Replacement Shakes can also make great snacks or desserts.


One of our favorite desserts is ice cream. But, because we prefer ‘healthy choices’ this receipe is DIVINE satisfying both our desire to eat protein every 3 hours and a healthy dessert.

Meal Replacement Shake or Muscle Gain Ice Cream
Meal Replacement Shake or Muscle Gain Ice Cream

Muscle Gain or Meal Replacement Shake Ice Cream

Ingredients: Ice, 1/2 cup rock salt,  1 cup light Soy Milk, 2 scoops Muscle Gain, (or one pack MRS),  2TB peanut butter powder,  12 cocoa roasted Almonds Stevia and Two ziplock bags.

Directions: Set aside the ice and rock salt. Set aside half of the crushed almonds for topping, then in a blender bottle or bowl mix together the rest of the ingredients.  After ice cream is made, top with the remaining crushed  almonds.

To Make Ice Cream:
Fill a gallon size ziplock about 2/3 full of  ice. Add the salt to the ice.

Pour your ice cream mix (either muscle gain or MRS) into a quart size ziplock and seal it. Place the ice cream mix bag into the larger bag with ice & salt, seal.  Shake for about 5 minutes until the ice cream reaches the consistency you prefer.

Remove the inner bag with the ice cream and quickly rinse it off (so you don’t get salt in your ice cream).  Put the icream into a bowl top with remaining almonds and enjoy!


Advocare Muscle Gain Ice Cream
Advocare Muscle Gain Ice Cream                 Click Image for Video







Advo Blizzard

This recipe uses a Vanilla Meal Replacement Shake and an Advocare Snack Bar. YUMMO!!!!

Advo Blizzard



1 AdvoCare Vanilla Meal replacement shake pack

1 cup of ice (or enough to make the shake thick)

8 oz. water or almond milk

1/2 Advobar snack (use other half to crumble on top)

Put ingredients into the blender and blend until shake-like. Pour into a large glass. Top with remaining snack bar crumbles.




Chocolate Peanut Butter Banana Meal Replacement Shake Muffins:


3 egg whites,
(1) Advocare Chocolate Peanut Butter Meal Replacement Shake,
1/2 t baking powder,
(1) banana,
Oil spray.

Meal Replacement Shake Muffins

Meal Replacement Shake Muffins

Preheat oven to 350 degrees.

Whip 3 egg whites until they get foamy. Add in the Advocare Chocolate Peanut Butter Meal Replacement Shake and 1/2 teaspoon baking powder.

Fold in 1/2 of a mashed banana. Pour into a greased muffin tin. Top each muffin with a banana slice. Cook in the oven for about 15 minutes, until an inserted toothpick will come out dry.





Pancakes Vanilla Protein Advocare Muscle Gain

Vanilla Protein Advocare Muscle Gain
Vanilla Protein Advocare Muscle Gain

I modified my Mom’s pancake recipe by adding Advocare Vanilla Muscle Gain in place of flour.

(4) tablespoons Advocare Vanilla Muscle Gain

4 egg yolks (reserve egg white in seperate bowl)

(4) tablespoons Almond Milk

(1) tablespoon olive oil

Heat oil in pan.

Mix Muscle Gain, egg yolks and Almond Milk in a bowl.

In a seperate bowl fluff the egg whites.

beat egg whites
beat egg whites until you have peaks


Fold your fluffy egg whites into the egg yolk batter and ladle the mixture into the hot oil.

Cook on both sides and enjoy!








                                                                Muscle Gain Spark Pie

Recipes Protein Powder
Love Pie!

Ingredients: 2 Pkgs. or 2 scoops Pink Lemonade or Mandarin SPARK
1/4C Lemon or Lime Juice – Boiling Hot
1 Sm Pkg. Sugar-Free Lemon or Lime Jello
2 1/4 C Vanilla Greek Yogurt (0% Fat)
8oz  Cool Whip (Sugar Free Light)
1 Heaping Scoop of Vanilla Muscle Gain
(1) Low-Fat Graham Cracker Crust or the Mini/Individual Graham crust are great!
Directions: Microwave 1/4 Lemon juice to a boil. Stir in Lemon Jello, and SPARK until dissolved. Add and stir in Greek Yogurt and Muscle Gain. Fold in Light Sugar Free Cool Whip then pour into Graham Cracker Crust. Refrigerate 4 hours or you may freeze.


Muscle Gain Banana Pudding Pie


Meal Replacement Shake pie
Meal Replacement Shake pie

 1 small pkg Sugar-Free Fat-Free Vanilla or Banana Pudding
 2 C no-fat Milk, Almond Milk, or Soy Milk
 1& 1⁄2 C Vanilla Greek Yogurt (0% Fat)
  8oz Cool Whip (Sugar Free Lite)
 2 Scoops Vanilla Muscle Gain
 1 Box Reduced Fat Nilla Wafers
 2 Sliced or diced Bananas

Directions: Mix Pudding as directed with milk. Add Greek Yogurt then Muscle Gain. Fold in Cool Whip. Place a layer of wafers at bottom of 9 x 9 serving dish. Then pour 1⁄2 the mixture into the dish follow by a layer of bananas. Repeat that process again and top with crumbled Nilla Wafers. Refrigerate over night for best results.




Advocare Meal Replacement Shake Fudgsicles

Fudgsicles made with Advocare Meal Replacement Shakes! Kid approved (and they won’t even know it is healthy for them and packed with protein).

Advocare Meal Replacement Shake Fudgsicles
Advocare Meal Replacement Shake Fudgsicle

Advocare Meal Replacement Shake Fudgsicle


14oz can coconut milk, fat free milk or almond milk
(1) teaspoon vanilla extract
(2) tablespoons honey
(1) package chocolate Meal Replacement Shake

Directions: In a large bowl combine all ingredients. Beat until smooth. Pour into popsicle molds and place in the freezer with popsicle sticks inserted in the middle. Let them freeze overnight. Remove from mold & enjoy!



Muscle Gain Spark Dipprotein recipes

 1 8oz. brick 1/3 Fat Free Cream Cheese, softened
 1 tub Fat-Free Cool Whip
 2 scoops Vanilla Muscle Gain protein powder
 2 scoops Mandarin Orange Spark

Fold together the cream cheese and fat-free Cool Whip. Add the Mandarin Orange Spark and Vanilla Muscle Gain. Fold together and chill for 1 hour. Serve with fresh fruit pieces of your choice.

I love the Advocare Meal Replacement Shakes for a few different reasons:

First they taste delicious! Second, they provide 24 grams of easy-to-digest protein and support the body’s ability to lower body fat when used as an alternative to high calorie foods. Third, studies have shown that a 1:1 protein-to-carbohydrate ratio supports weight loss and provides sustained energy for healthy weight loss. And the fourth reason I LOVE these shakes is because they mix very well with WATER!


Protein Powder Moulten Cake

This is definetly a favorite! Quick, easy, tastes great and healthy.


1  Package AdvoCare Chocolate Meal Replacement Shake

1/3 Cup Water

Mix ingredients in a mug and microwave for 1 – 1 1/2 minutes.

Let it cool a few minutes, then run a knife around the edge of the cake to loosen. Flip over onto a plate, garnish and serve.

Enjoy a healthy cupcake.

Protein Powder

So have fun with your Protein! Enjoy healthy snacks and be creative….

I love new ideas, share your recipes in the comment section.



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