Banana Oat Muffins

These muffins came about due to the omnipresent cluster of over-ripened bananas on my kitchen counter. The recipe has seen many iterations; the version listed here is my favorite yet!

They are moist, hearty, and dense while not too heavy, and are lightly sweetened from the ripe bananas and a touch of honey. They’re also a quick baked good to make when you have a time crunch.

My family loves eating them for breakfast alongside scrambled eggs and sautéed greens on the weekend, or packed with Greek yogurt and berries on the side for a meal prepped breakfast on the move. For a sweeter treat, I like to add semi-sweet chocolate chips!

Why we love them:

Nutritionally, these muffins pack a punch. They’re a great source of fiber-dense carbs from the bananas and oat flour. They’re also full of healthy fats from the almond flour and avocado oil. Fiber and healthy fats in particular help to keep you full and satisfied from a meal for longer and can reduce cravings later in the day. See the nutrition facts below for the full breakdown.

Ingredients:

• 4 medium-sized bananas

• ¼ cup avocado or coconut oil (melted)

• ¼ cup honey

• 2 large eggs

• 1 tsp vanilla

• 1 cup almond flour

• 1 cup oat flour

• A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour

• 1 tsp cinnamon

• 1 ½ tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup semi-sweet or dark chocolate chips (optional)

How to:

1. Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.

2. Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl

3. Whisk thoroughly with oil, honey, eggs, and vanilla.

4. In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.

5. Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.

6. Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.

7. Enjoy!

The Power of Fiber: Your Gut’s Best Friend

As a dietitian, I often tell my clients that fiber is one of the most underrated superstars of a healthy diet. After reading this post, I think you’ll agree with me! Most people know it’s good for "keeping things moving," but fiber does so much more—especially when it comes to promoting a happy and healthy gut. Let’s explore what fiber is and why it’s so important for your digestive and overall health.

What Is Fiber?

Dietary fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs, which are broken down into usable energy, fiber passes through your digestive system mostly intact. There are two main types of fiber: soluble fiber, which dissolves in water to form a gel-like substance, and insoluble fiber, which doesn’t dissolve and adds bulk to your stool. Both types play unique and essential roles in gut health.

What Does Fiber Do for Your Gut?

Nourishes Beneficial Gut Bacteria.

Fiber acts as food for the trillions of bacteria in your gut, also known as the gut microbiome. Specifically, prebiotic fibers act as a food source for beneficial bacteria, encouraging their growth and diversity. A diverse microbiome is linked to better digestion, stronger immunity, and even improved mental health.1

Supports Short-Chain Fatty Acid (SCFA) Production

When your gut bacteria feed on fiber, they produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These SCFAs are powerhouses for gut health and perform the following functions:

• Reduce inflammation: SCFAs help calm inflammation in the gut and throughout the body.2

• Boost immunity: A well-fed microbiome supports a robust immune system.1-4

• Strengthen the gut lining: SCFAs fortify the intestinal barrier, reducing the risk of leaky gut and keeping harmful substances out of your bloodstream.3

Supports Gut Barrier Function

To expand further, a healthy gut barrier (including a layer of epithelial cells, a mucus layer, and a layer of immune cells) is essential for preventing harmful pathogens from crossing into the bloodstream. Fiber plays a crucial role in maintaining this barrier. Research by Desai et al. (2016) highlights how a low-fiber diet can lead to the degradation of the colonic mucus barrier, increasing susceptibility to pathogens. Beneficial bacteria thrive on dietary fiber, using it to produce SCFAs that help keep the mucus layer intact and the gut lining strong.3

Improves Bowel Regularity

Fiber helps keep your digestive system running smoothly. Insoluble fiber, found in foods such as vegetables, whole grains, nuts, and legumes adds bulk to stool, making it easier to pass. Soluble fiber is found in foods like oats, beans, lentils, and fruit and absorbs water in the GI tract, creating softer stools. Together, they promote regular bowel movements and help prevent constipation.

Supports Healthy Digestion and Blood Sugar Stabilization

Soluble fiber slows the digestion and absorption of carbohydrates, helping to stabilize blood sugar levels and prevent energy spikes and crashes. It also increases the feeling of fullness after a meal and can keep you fuller for longer, which can support healthy weight management.5

Supports Cardiovascular Health

While not directly linked to gut health, fiber’s role in supporting cardiovascular health is too major to leave out of this list of benefits. Increased fiber intake has been shown to have a protective effect against cardiovascular disease through lowering total and LDL (“bad”) cholesterol. Specifically, soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body before it can be absorbed into the bloodstream. This can reduce overall cholesterol levels and support heart health.6

Linked to Reduced Risk of GI Disorders and Cancers

Consuming enough fiber is associated with a lower risk of gastrointestinal disorders like gastroesophageal reflux disease, duodenal ulcers, diverticulitis, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).3,5 Additionally, a high-fiber diet has been shown to reduce the risk of colon cancer.7 Fiber helps sweep the colon clean, removing potential carcinogens and, as already discussed, supports the growth of protective gut bacteria.

How Much Fiber Is Right for You?

According to the American Heart Association (AHA) and the United States Department of Agriculture (USDA), the recommended daily fiber intake is:

• Women: 25 grams per day

• Men: 38 grams per day

• Children: A minimum of 14 grams per 1,000 calories consumed

Most people fall short of these recommendations, but incorporating a variety of whole foods from plant sources can help close the gap.

Who Can Benefit from a High-Fiber Diet?

Almost everyone can benefit from eating more fiber. Specific groups who may see significant improvements include:

• Individuals with constipation or irregular bowel movements

• People managing blood sugar levels, such as those with diabetes or insulin resistance

• Those looking to improve heart health, as fiber helps in managing cholesterol levels

• Anyone aiming for weight management, as fiber promotes satiety and can help reduce cravings

When Is a Low-Fiber Diet Appropriate?

While fiber is generally beneficial, there are times when a low-fiber diet may be necessary. This includes:

• During flare-ups of digestive conditions, such as Crohn’s disease, diverticulitis, or ulcerative colitis

• For individuals with strictures or bowel obstructions, as high-fiber foods may be harder to pass

• After certain surgeries or treatments, especially those involving the digestive tract or abdominal area

If you’ve been advised to follow a low-fiber diet, work with a healthcare professional to ensure your nutritional needs are still being met.

Fiber-Rich Food Sources

To optimize the gut health benefits of fiber, focus on a variety of fiber-rich foods from all categories. Here are some examples:

• Fruits: Apples (4g per medium apple), berries (8g per cup), pears (6g per medium pear), oranges (3g per medium orange), bananas (3g per medium banana)

• Vegetables: Broccoli (5g per cup, cooked), carrots (3.5g per cup, chopped), leafy greens (1-2g per cup, raw), Brussels sprouts (4g per cup, cooked), zucchini (2g per cup, cooked)

• Legumes: Lentils (15g per cup, cooked), chickpeas (12g per cup, cooked), black beans (15g per cup, cooked), kidney beans (13g per cup, cooked), edamame (8g per cup, cooked)

• Whole Grains: Oats (4g per cup, cooked), quinoa (5g per cup, cooked), barley (6g per cup, cooked), brown rice (3.5g per cup, cooked), whole wheat bread (4g per slice)

• Nuts and Seeds: Almonds (3.5g per ounce), chia seeds (10g per ounce), flaxseeds (8g per ounce), sunflower seeds (3g per ounce)

Need More Ideas:

Here are some high fiber recipes to try!

• Breakfast: Banana Coffee Oatmeal Bake

• Lunch: Quick and Spicy Tuna Quinoa Bowl

• Dinner: Miso Lime Shrimp Bowl

• Snack: Simple Granola

Final Thoughts

Fiber isn’t just about digestion; it’s part of the foundation of overall health. By fueling your gut’s good bacteria, stabilizing blood sugar, and promoting regularity, fiber works behind the scenes to keep your gut—and your whole body—in tip-top shape. Next time you’re building a meal, think of fiber as your gut’s best friend. Your body will thank you!

References

1. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020;11:25. Published 2020 Jan 31. doi:10.3389/fendo.2020.00025

2. Morrison DJ, Preston T. Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut Microbes. 2016;7(3):189-200. doi:10.1080/19490976.2015.1134082

3. Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:10.1016/j.cell.2016.10.043

4. Parada Venegas D, De la Fuente MK, Landskron G, et al. Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases [published correction appears in Front Immunol. 2019 Jun 28;10:1486. doi: 10.3389/fimmu.2019.01486]. Front Immunol. 2019;10:277. Published 2019 Mar 11. doi:10.3389/fimmu.2019.00277

5. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x

6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Published 2019 May 23. doi:10.3390/nu11051155

7. Bingham SA, Day NE, Luben R, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study [published correction appears in Lancet. 2003 Sep 20;362(9388):1000]. Lancet. 2003;361(9368):1496-1501. doi:10.1016/s0140-6736(03)13174-1

Heart Healthy Cherry Almond Chocolate Scones

February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

3 Ingredient Mug Cake

So…. I love to bake. And there are some nights that I just want a delicious warm baked good but don’t have the time ANDDD also don’t really want to deal with the leftovers. But this. This recipe solves all my issues :-) Easy, fast, warm, delicious, no leftovers… badda boom badda bang! Just like that!!

This is super simple and will definitely satisfy your sweet tooth! And the best part… it uses banana as a sweetener!!

Okay, you gotta check this out!

3 Ingredient Mug Cake

Ingredients:

• 1 small ripe banana

• 1 egg

• 2 TBSP unsweetened cocoa powder

How to:

1. Add banana to a large mug and mash until mostly broken down.

2. Mix in egg and cocoa powder and stir until everything is fully combined into a batter-like consistency.

3. Microwave for 60-75 seconds. Batter should look cooked through and have a cakey texture.

4. Add your favorite toppings!! (Mine are peanut butter and chocolate chips!!)

*Note: use a large mug because the cake will puff up when it cooks and you don’t want it to spill over!

*Note: the riper the banana, the sweeter the cake!

Nutrition information: Calories: 185, Carbs: 29g, Fat: 6g, Protein: 9g

I hope you enjoy this as much as I do!!

Oat Pancakes- My Go-To Snack

If you guys haven’t figured this out yet, I am all about snacks!! I love snacks but often find myself in snack ruts, as I know many of you do too. So… I wanted to share one of our favorite go-to snacks!! Kevin created this idea and with plain oats and then we took it to the next level with RXBar Oatmeal!! And just a caveat… we call these patties, I called them pancakes for this blog, but really… I am not sure what to call them!!

Before I dive in, I just want to tell you why this snack packs a punch.

• Oats are a complex carb that is high in fiber, so you will find the energy lasting longer

• As I mentioned in the point above, oats have a lot of fiber, which is something we all need a decent amount of! Whole grains (including oats) are a great way to get fiber (along with fruits, vegetables, nuts and seed!)

• The RXBar Oatmeal has protein added in PLUS you add protein from the Greek Yogurt which makes this a high protein snack

• And finally, the number 1 reason why I love this snack… it is delicious!

So here’s how to make them…

Oat Pancakes (patties, or whatever you want to call them)

Ingredients:

• 1 container of RXBar Oatmeal, any flavor

• 1 TBSP nut butter

• 1/2 banana

• 1/3 cup Greek Yogurt

• cinnamon

How to:

1. Mash banana in a bowl. Take 3/4 of the banana and mix it in with the RXBAr Oatmeal and nut butter

2. Heat a pan and transfer oats to the pan. Flatten and form into a round disc.

3. While it is cooking, mix the other 1/4 of the banana with Greek Yogurt and cinnamon.

4. Once the pancake is browned, flip and cook the other side until that side is browned.

5. Serve pancake with yogurt mixture.

Note: this can be made with a 1/3 cup normal oats

These can be eaten without the yogurt as a pre-workout snack and with the yogurt as an everyday snack or a post-workout snack.

No Bake Pre-Workout Cookies

Hey y’all!

It’s been a minute, but I’m still here and wanted to share a fun snack recipe with you guys!

Our official training is starting this week for St George 70.3. We are keeping our fingers crossed that the race will happen. I’m sure you’ve experienced this in the last year too… you have to keep unwavering optimism to keep up your motivation to train, or else I find it too easy to just let time pass by!

Anyways, with the start of a new training season, I am always looking for fun pre-workout snacks! You all probably know I am a huge RX Bar fan, but sometime I feel like I just wanna mix it up!!

This recipe is delicious and easy and can be easily stored! It is mainly carbs to give you good and long lasting energy. Everything an endurance athlete needs in a snack :-)

No Bake Pre-Workout Cookies

Makes 24 cookies

Ingredients:

• 2 ripe bananas, mashed

• 1 cup dark chocolate chips

• 1/4 cup peanut butter

• 1 TBSP chia seeds

• 1 TBSP cocoa powder

• 1 TBSP maple syrup or honey

• 1/4 cup almond milk

• 1/8 tsp salt

• 2 cups rolled oats

How to:

1. In a medium pan over low heat, combine mashed bananas, chocolate chips, peanut butter, chia seeds, cocoa powder, maple syrup/honey, almond milk and salt. Heat for 2-3 minutes or until melted and just beginning to bubble.

2. Remove from heat and stir in oats until completely coated.

3. Spoon rounded tablespoons of dough onto a plate or sheet pan lined with parchment paper. Chill cookies until solid, then enjoy!

4. Store leftover cookies in the fridge for up to 1 week or in the freezer for up to 3 months.

Nutrient Info: 1 cookie 100 calories, 4.9g fat, 12.6g carb, 2.2g protein

For athletes: this is a great pre-workout snack

For everyone else: to make this an energizing balanced snack, add a protein!

Monster Granola Bars

YUMMMMM! These were fun to make and even better to eat!!! I actually bit into these and thought to myself, these could be a dessert… thats how good they are!! Plus, if you are like me a love to bake, it is a good way to get your baking fix in!

The nutrient breakdown of these make them a great pre-workout snack because of the quick and slow carbs. They also have some fat and a bit of protein which will help the energy last longer.

If you are wanting to utilize them as an everyday snack, pair with a piece of fruit and a hard boiled egg and it will be a well balanced snack that will provide great lasting energy!

Monster Granola Bars

Ingredients:

• 1/2 cup peanut butter

• 1/4 cup honey

• 1/8 cup avocado oil (or melted coconut oil)

• 3/8 cup unsweetened applesauce

• 1/2 cup whole wheat flour

• 1 tsp vanilla

• 1/2 tsp baking soda

• 2 cups oats

• 1/2 cup dark chocolate chips

• 1/4 cup raisins

How to:

1. Preheat oven to 350F. Line an 8x8 pan with parchment paper.

2. Combine peanut butter, honey, oil, applesauce and vanilla in a medium bowl. Mix well.

3. Add the flour, baking soda, oat. Mix to combine.

4. Mix in chocolate chips and raisins

5. Transfer to the 8x8 pan and press down so it is evenly distributed.

6. Bake for 18-20 minutes, or until golden brown. Let cool before you take it out of the pan.

7. Remove from the pan and cut into equal portions.

8. If you will be eating right away, store in refrigerator. If you will be storing them for snacks to grab over the next couple of months, wrap each individually in foil and stir in the freezer.

Loaded Veggie Hummus Dip

This season is filled with parties and potlucks!! This is an awesome appetizer to bring to a party to ensure you are getting vegetables and protein!! You could also make this and keep it around to snack on throughout the week.

One note to make about this recipe is to drain the yogurt slightly before adding it in. After this has sat for a bit, it can get a little watery, but draining the yogurt should help this problem!

Loaded Veggie Hummus Dip

Ingredients:

• 1 16 oz container of favorite hummus

• 1 cup plain Greek yogurt, slightly drained

• 1/4 cup diced chives, divided

• 1/2 cup sliced scallions

• 1/2 cup sliced Kalamata olives

• 1+ cup diced radishes

• 1 orange bell pepper, diced

• 1 yellow bell pepper, diced

• 1 red bell pepper, diced

• 1 cucumber, diced

• 1+ cup tomatoes, diced

• salt and pepper to taste

How to:

1. Combine Greek yogurts with 2 TBSP diced chives and refrigerate

2. Chop all vegetables and olives, and place in a large bowl. Mix and season with salt and pepper.

3. Layer hummus around the bottom of a pie dish or 9x9 square dish. Place Greek yogurt and chive mixture on top of the hummus and spread into an even layer.

4. Place vegetables on top of the yogurt layer. Top with the remaining chives.

5. Serve with whole wheat or rice crackers.

Banana Coffee Oatmeal Bake

I have been trying to expand my breakfast recipe book to provide more options to my clients and this one is a perfect fit!! We had friends visiting and I made this to have available for an easy breakfast. I also hard boiled some eggs for the side. It was so easy and was a hit!!

With anything oatmeal based, I try to add protein where I can to make it a more balanced meal. You’ll see Greek yogurt in this recipe for that reason. Also, like I said, having eggs on the side is a great addition too!

Here is the recipe:

Banana Coffee Oatmeal Bake

Ingredients:

• 3 cups dry oats

• 2 tsp baking powder

• 1/2 tsp salt

• 1 TBSP cinnamon

• 1/2 cup almond butter

• 2 tsp vanilla extract

• 3/8 cup applesauce

• 1/8 cup maple syrup

• 2 eggs

• 1/2 cup unsweetened almond milk

• 1/2 cup Greek yogurt

• 1/2 cup coffee

• 4 ripe bananas, mashed

How to:

1.   Preheat oven to 350F

2. Mix oats, baking powder, salt and cinnamon in a bowl

3. In a large bowl, mash bananas and stir in almond butter. Add vanilla, eggs, applesauce, maple syrup, almond milk, yogurt, and coffee. Add oat mixture and mix well.

4. Spread in a 9x13 pan and bake for 30 minutes, or until cooked through.

5. I separated into 9 servings. Store in the refrigerator in an airtight container!

Chocolate Cherry Energy Bites

Okay guys, I’m obsessed with energy bites. I honestly had an idea in my mind that they weren’t the best snack because they had so much honey in them, but since I have learned to balance the honey with applesauce I am ALL ABOUT THEM ENERGY BITES!!! This recipe is a variation of my Chocolate Pistachio Energy Bites, but have a cherry flair :-) I have cherries on my radar right now because tart cherries are really great for recovery from endurance exercise. Some athletes drink tart cherry juice daily. I haven’t tried that yet, but have been thinking more about how to incorporate cherries into my diet. Check this fun recipe out!!

Tart Cherry Energy Bites

Ingredients:

• 1/2 cup almonds

• 1/4 cup pistachios

• 1/4 cup pumpkin seeds

• 1/2 cup coconut flakes

• 1/4 cup coconut or oat flour

• 3/4 cup almond butter

• 1/2 cup cocoa powder

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1/2 tsp vanilla

• 1/4 cup unflavored protein powder

• 1/3 cup chopped tart cherries

How to:

1. You can pick any assortment of nuts and seeds, but aim for about 1 cup total. Stick nuts and seeds in a food processor and process until fairly well ground.

2. Mix with all other ingredients. Combine well. You may have to use your hands.

3. Make into 24 bite sized balls.

4. I store mine in a large bag in the freezer. If you are wanting to eat them from the freezer, microwave them for 10 seconds first!

Chocolate Muesli Energy Bars

Kevin and I are currently training for a Half Ironman. We have done one before and always have some sort of big training goal for the summer, but this summer in particular, we both seem to be SO hungry!! I have taken it on to make snacks that we can both easily grab and be fueling for us during this time. I had saved a recipe similar to this years ago on my computer and dug it up as a possible easy snack idea. It has been just that!! All you have to do is buy some pre-made muesli, and add some mix-ins to it and bake it!! SO simple and it has been such a fun change of pace for us. Whether you are training or just looking for a fun and different snack, I encourage you try these!!

Chocolate Muesli Energy Bars

Ingredients:

• 1 cup unsweetened almond milk

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1 ripe banana, mashed

• 2 TBSP chia seeds

• 1 tsp cinnamon

• 3 cups Muesli (I used Trader Joes Muesli)

• 2 scoops protein powder (I generally choose unflavored)

• 1 TBSP cocoa powder

• 1/2 cup sliced almonds (measure once cut)

• 1/4 cup uncooked quinoa

• 1/4 cup chocolate chips (optional)

How to:

1. Preheat oven to 350F.

2. Combine almond milk, honey, applesauce and mashed bananas.

3. In a separate bowl, combine remaining ingredients.

4. Once mixed, mix them together.

5. Spray a 9x13 pan and pour mixture into pan. Flatten and spread evenly. Cook for 20-25 minutes, or until middle looks cooked.

6. Let cool. Then cut into 9 servings.

7. *I wrap them individually in foil and stick them in the freezer. They will be thin and will thaw out quickly!

Protein Packed Lemon Blueberry Muffins

Right around this time every year I start craving lemon blueberry goodies. This is unintentional, but if you look at my Pinterest boards, it is definitely a pattern!! This year I was in search of a healthy lemon blueberry snack and found these lovely muffins! I love a couple things about these muffins

1. They are simple: just 5 ingredients!

2. They are balanced: they have a good amount of carbs, proteins and fats

3. They are delicious!

Here is how to make them!

Protein Packed Lemon Blueberry Muffins

Ingredients:

• 6 eggs

• 2 1/2 cups rolled oats

• 1 (6oz) container of Vanilla Greek Yogurt

• 1 (4oz) container blueberries, washed

• Juice and zest of 1 lemon

How to:

1. Preheat oven to 350F.

2. Place paper cups in muffin tins (or spray with non-stick)

3. Place all ingredients except the blueberries in a food processor and blend until smooth.

4. Once blended, fold in blueberries.

5. Pour evenly into muffin tins. Bake for 20-25 minutes, or until a toothpick can be inserted into the muffins and come out clean.

6. Store for a week in the refrigerator, or for a couple months in the freezer.

Sweet Potato Muffins

The 4th week of the CrossFit Open is upon us, and I wanted to find a carb heavy snack to eat before my workout! This one is a real winner!! Here are some highlights:

• The sweet potatoes give this muffin carbs, but slower digesting carbs, so they are great to have at least an hour before your workout.

• This is sweetened with a little bit of maple syrup- but mainly banana and applesauce- both of which have some fiber, so provide quick but lasting energy.

• Oats and oat flour also are great sources of carbohydrates, but do have fiber and protein which make this muffin well balanced.

• Seeds add fat and protein to this muffin, which again make it more balanced.

This muffin is great for workout fuel, but in order to best utilize it, I suggest eating it at least an hour before your workout. The fiber, protein and fat in the muffin will ramp up your glycogen stores and provide long lasting energy BUT these components can also be difficult to digest if eaten right before you raise your heart rate which can lead to digestion issues… not what you want as your are burpeeing over the bar :-)

Here is how to make them:

Sweet Potato Muffins

Ingredients:

• 2 cups mashed sweet potatoes (I baked them in the oven earlier this week, so I could scoop and mash them for this recipe)

• 2 ripe bananas, mashed

• 2 TBSP vanilla extract

• 1 TBSP almond butter

• 1 tsp baking powder

• 1 tsp baking soda

• 1 TBSP cinnamon

• 1 tsp pumpkin pie spice

• 1 2/3 cup unsweetened almond milk

• 2 TBSP maple syrup

• 3 TBSP unsweetened applesauce

• 1 1/2 cup oats

• 1 cup oat flour (take 1 1/4 cup oats and place them in the food processor until powdered)

• 1/2 cup ground flax seed

• 1/4 cup chia seeds

• 1/4 cup pumpkin seeds

How to:

1. Preheat oven to 350F

2. Mix mashed sweet potato and mashed bananas together in a bowl. Add vanilla and almond butter and mix well.

3. Add baking powder, baking soda, cinnamon and pumpkin pie spice. Mix well.

4. Then add almond milk, maple syrup and applesauce and mix to combine.

5. Add oats, oat flour, flax, chia and pumpkin seeds.

6. Mix until well combined.

7. Place muffin cups in your muffin tin and fill each about 2/3 full. This should make 24 muffins.

8. Place in oven for 30 minutes total, spinning if necessary.

9. Let cool and then wrap in plastic wrap or tin foil and store in refrigerator for 2 weeks for freezer for longer.

*I only had 1 muffin tin so made the rest into bars by placing them in an 8x8 greased pan and cooking them for a total of 35 minutes.

More Energy Bites

I love making and eating these little bites!!

A couple tips:

• buy A LOT of almond butter before you start. Also, make sure you have all the ingredients, because I am prone to realizing I am missing one in the midst of making these.

• Freeze them when you are done. They will last longer.

• Use applesauce and a little bit of honey, instead of all honey

• Pick a protein powder that is unflavored.

You may have to dedicate a chunk of time aside if you want to make all of these, BUT then you’ll be set for snacks for a while!!

Oatmeal Raisin Bites

Ingredients:

• 2 cups oats

• 1/2 cup protein powder

• 1/4 cup chia seeds

• 1 heaping tsp cinnamon

• pinch of salt

• 1 cup almond butter

• 2 TBSP honey

• 6 TBSP applesauce

• 1 tsp vanilla

• 1/2 cup raisins

How to:

1. Heat almond butter and honey in a microwave safe bowl for 20-30 seconds, or until warm.

2. Mix all ingredients in a large bowl until combined.

3. Form into 24 balls and place on a plate and then in the freezer. Once frozen, store in an airtight container or bag in the freezer.

Chocolate Coconut Pistachio Energy Bites

Ingredients:

• 1 cup shelled pistachios

• 1/2 cup unsweetened coconut flakes

• 1/4 cup coconut flour (or oat flour)

• 1/2 cup dark cocoa powder

• 3/4 cup almond butter

• 2 TBSP honey

• 6 TBSP applesauce

• 1/2 tsp vanilla

• 1/4 cup protein powder

How to:

1. Pulse the pistachios in a food processor until chopped into fine pieces.

2. Mix all ingredients together in a large bowl. It may feel like it won’t mix, but keep working at it and it will all come together.

3. Make into 24 balls and place on a plate and then in the freezer. Once frozen, place in an airtight container or bag and freeze until ready to eat.

Fig Newton Energy Bites

Ingredients:

• 15 figs

• 7 dates

• 3/8 cup almond butter

• 3/4 cup oats

• 1/4 cup protein powder

• 2 TBSP flax meal

• 1/2 tsp cinnamon

• 1 tsp vanilla

How to:

1. Place all ingredients in a food processor and pulse until it starts to form together.

2. Form ingredients into 18 balls. You may find that you’ll have to pack the mixture tight to make it stay together.

3. Place balls on a plate and stick in the freezer. Once frozen, place in an airtight container or bag and stick back into freezer until ready to enjoy!

I hope you enjoy these as much as we do!

The Best Simple Granola You'll Ever Eat

I was on the hunt for a granola with no added sugar, which is extremely hard to come by, BUT I have found one and perfected it. This is something we ALWAYS have in our pantry. We will use it on yogurt, on smoothie bowls, with milk, and sometimes I’ll grab a quick handful if I’m hungry!!

What I love about it:

• It is simple and easy to make

• It tastes simple, so can be used on a lot of different things

• NO ADDED SUGAR!!!

• It is a fun way to get a variety of nuts and seeds in

Once you make it, you’ll feel the same :-)

The Best Simple Granola

Ingredients:

• 1 cup almonds, chopped

• 1 cup cashews, chopped

• 1 cup walnuts, chopped

• 1 cup sunflower seeds

• 1 cup pumpkin seeds, chopped

• 1 cup raisins

• 3 cups oats

• 2 TBSP cinnamon

• 1 tsp ginger

• 1 cup unsweetened applesauce

• 1/4 cup coconut oil, melted

How to:

1. Preheat the oven to 350F

2. Roughly chop almonds, cashews, walnuts, and pumpkin seeds.

3. Place nuts and seeds in a large bowl with oats and spices.

4. Melt coconut oil in a microwave safe bowl. Mix into nut and seed mixture with applesauce.

5. Mix until well combined. Place on a baking sheet lined with parchment paper or a Silpat.

6. Cook for 35-45 minutes total, mixing every 15 minutes. In the final 15 minutes, mix in the raisins.

7. Let cool and store in an airtight container.

**You can add the raisins in earlier, we find that they get too hard if they cook the whole time.

Banana Oat Muffins

Okay, if you know me, I am forever obsessed with peanut butter and bananas. You can always make this recipe with almond butter too! These muffins do not have any added sugar and use applesauce for sweetness!!

These muffins could be paired with yogurt or hard boiled eggs to make it a full meal or snack!

Banana Oat Muffins

Ingredients:

• 2 eggs

• 1 cup milk/almond milk

• 2 overripe bananas

• 1/4 cup peanut butter

• 1/4 cup unsweetened applesauce

• 1 tsp vanilla extract

• 3 cups oats

• 1 tsp cinnamon

• 1/2 tsp salt

• 1/4 cup toasted almonds, or other nut or seed

How to:

1. Preheat oven to 350F. Spray a muffin tin with oil.

2. Mash bananas and mix in with other wet ingredients.

3. Add the dry ingredients and mix until well combined.

4. Spoon into muffin tins and cook for 25-30 minutes.

5. Let cool and remove from tins. Store in fridge or freezer until ready to eat.

Chocolate Mint Energy Bites

I am always looking for new snack ideas! I have been making energy bites a lot lately. I have also been wanting chocolate mint EVERYTHING, so decided to channel that craving into a fun snack!

When I make these energy bites, I make a couple swaps to the ingredients to decrease the added sugar and increase the protein- making them a more balanced snack. I generally sub out unsweetened applesauce for most of the honey. The consistency of the applesauce helps bind the ingredients- which is one of the purposes of the honey. I also generally add protein powder. Protein powder is tricky and usually I am not a huge fan, but I do tend to use it in snacks like this and smoothies. I don’t have a favorite kind, but I do look for brands that don’t have a lot of added ingredients. And for instances like this, getting a powder that doesn’t have a sweetener or flavor is good too. This time, I used Trader Joe’s Pea Powder.

I morphed this recipe from a recipe I already make for chocolate coconut pistachio energy bites, so you can totally take the basics of this recipe and make it your own too!

Chocolate Mint Energy Bites

Ingredients:

• 1 cup almonds

• 1/2 cup unsweetened coconut flakes

• 1/3 cup oats ground to make 1/4 cup oat flour

• 1/2 cup cocoa powder

• 3/4 cup almond butter

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1 tsp mint extract

• 1/4 cup protein powder

How to:

1. Grind oats in a food processor until they become a flour like consistency. Place in a large bowl.

2. In the food processor, pulse almonds to chop into small-ish chunks (you can also hand chop)

3. Mix everything in a large bowl. I usually mix with my hands, because without fail, every time I don’t believe it is going to mix fully. Just keep mixing, and everything will eventually stick together.

4. Make into bite sized balls. I try to make 24 per batch.

5. Store in fridge for a couple days or freezer if you’ll have them around longer.

Pumpkin Spice Coffee Creamer

Who's stoked about pumpkin spice anything?! Funny enough- most pumpkin spice products don't contain any pumpkin at all. It is generally the spice mix of cinnamon, nutmeg, ginger, and cloves/allspice (or a synthetic version of this) that we crave. And all because those spices are generally linked to positive and cozy memories!

This weekend, we tried making a pumpkin spice coffee creamer (kinda like a latte) and used real pumpkin because pumpkin is full of vitamin A, vitamin C, fiber and antioxidants! Here is what I came up with:

• 2 cups almond milk (or other milk)

• 1/2 cup pumpkin puree

• 1 TBSP cinnamon

• 3/4 tsp nutmeg

• 1/4 tsp cloves

• dash of ginger

• 3/4 tsp vanilla extract

Mix in a blender until well combined. Pour desired amount into coffee and then add maple syrup to sweeten to your preference. Store the rest in the refrigerator for later use!

O and yes, the pumpkin will separate out, so mix well before you use it again. And, mix into your coffee well too!

Hope you enjoy!

Trail Mix Bar

Alright, I am coming at you with another post about snacks. One of my goals in life is to create a perfect bar- so I don't have to buy them. When I look for a bar I look for calories, protein, and how the bar is sweetened. Ideally, I find a bar with about 200 calories is a good snack amount. Protein is hard- but I usually look for 7g or more, but avoid ones with too much protein (because it is unnecessary). I look at the sugars and then check how that bar is sweetened. I tend to choose bars that are naturally sweetened with fruits. I also always chose one with mostly whole ingredients. On my quest for a good bar recipe, I found this one! It is sweetened with banana :). The protein comes from nuts. It is spiced up with some dried fruit, cinnamon and I added cocoa nibs too! I found it was easy to make, easy to store and quite delicious!!

Ingredients: 

• 1.5 cups ripe banana, mashed (about 3-4 bananas)

• 1 tsp vanilla extract

• 2 cups rolled oats

• 1/2 cup dried cherries

• 1/2 cup walnuts

• 1/2 cup sunflower seeds

• 1/2 cup pepitas (shelled pumpkin seeds)

• 1/2 cup almonds

• 1/4 cup hemp seeds

• 1 TBSP cinnamon

• 1/4 cup cocoa nibs

How To:

• Preheat oven to 350 degrees. Line a 9x13 pan with parchment paper.

• In a bowl, mash bananas and add vanilla extract.

• Add oats to a food processor and pulse until oats are coarsely chopped. Add to banana mixture

• Place cherries in food processor, pulse until chopped. Add to banana mixture and mix well.

• Place walnuts, sunflower seeds, pepitas, and almonds in the food processor and pulse a couple times until coarseley chopped. Add to banana mixture along with hemp seeds, cinnamon and 1/2 of the cocoa nibs.

• Mix well. Spread into prepared dish, pressing down and evenly distributing.

• Sprinkle the rest of the cocao nibs on top.

• Place in oven and bake for about 25 minutes or until golden brown.

• Let cool. The cut into 16 pieces. I wrapped mine individually and stuck them in the freezer.

A few fun facts about the ingredients:

Hemp seeds: are rich in omega 3 fatty acids. Also, high in protein. These seeds contain about 25% protein for weight, which is comparable to most meat sources. Also, they are considered a complete protein- meaning they have all the essential amino acids- which is very hard to come by in the plant world. 

Cocao nibs: Come from the husk of the cocao bean- which is removed during the drying and fermentation of the cocao bean to ultimately make chocolate. The chocolate we know has things (sugar) added to it to make it sweet and delicious. The cocao nib doesn't. It still has a slightly sweet taste- but don't expect it to taste like the chocolate you are used to! It is considered a superfood. It is high in antioxidants, has caffeine, and contains nutrients like magnesium.