By: Recipe Of The Week

Pumpkin Muffins

Here's a great 'good carb' muffin recipe, but it requires one special ingredient to get the texture right. I use erythritol, a natural 'no gi distress' (Ex: gastro intestinal) sugar alcohol with only .2 cals/gm, making it fewer calories (35-40/cup) than the malto-bulked granular Splenda. Plus it looks like sugar and gives the muffins a nice texture.

This recipe might also work with granular Splenda, although I haven't tried it personally. You can buy Erythritol at a health food store ($7-$9/lb) or online for about $18/4lbs.

Ingredients

2 cups whole grain flour (I use one cup wheat, one cup of either barley flour or oat. Buckwheat is also good but I hate the taste).
1 cup Erythritol
1/2c egg whites
1 heaping cup canned unsweetened pumpkin
Cinnamon/pumpkin pie spice to taste
1/4 cup SF (sugar free) pancake syrup (optional) - add 1/4c water or Davinci if left out.
Dash stevia (optional)
2 tsp baking powder
1 tsp baking soda
1 tsp salt

Serving Size

Makes 12 muffins.
I am high altitude so directions may vary - I bake at 350 until they look right.

With the Erythritol, this recipe comes out with a rather cookie like muffin top when cooled, so I've tried cookies with it and had good results. Just leave out the 1/4 cup water or syrup and make 24 cookies (make sure to spray the pan!). Also good with raisins if your diet permits.

Submitted by featherz

Soy & Flax Muffins

Preheat oven to 350 degrees.

Combine the following:

Ingredients

.75 cup soy flour
.75 cup flax meal
2 tsp baking soda
1 tsp baking powder
.5 tsp salt
1 tsp cinnamon
1 cup Splenda

Directions

Mix well. Then add:
2 egg whites
.75 cup water
1 tsp vanilla

Fill muffin tine .75 full
Bake at 350 for ~15 minutes
Makes 9 muffins.

Nutrition Facts

Amount Per 1 serving
Calories 78
Calories from Fat 40.5

% Daily Value *
Total Fat 4.5g 7%
Total Carbohydrate 4g 1%
Dietary Fiber 1.5g 6%
Protein 6g 12%

Submitted by WannaBeModel

Whole Grain, Banana, Almond-Flax Muffins

Wet Ingredients

2 egg whites
1 no sugar added applesauce (pineapple, peach flavored are best)
10 fl oz of no sugar added apple juice
5-6 tblspn vanilla extract

Dry Ingredients

2c whole wheat flour
1c oatmeal
1c fiber one
7-8 tbspn ground flaxseed
4-5 tbspn cinnamon
1 tsp cloves
1/2 tsp nutmeg
1/2 tsp ginger
2-3 tsp baking powder
1 tsp baking soda
2 oz's almonds
2 medium-large bananas sliced

Directions

Mix wet ingredients first. Then mix together the dry ingredients in separate bowl. Pour wet ingredients into dry ingredient bowl, and mix around until everything has been absorbed together, leaving no dry ingredients untouched.

If they are too dry, simply add a very small amount of liquid; don't over mix. Bake at 400 degrees for 12-15 minutes in muffin tin(s).

Submitted by grndmstrflsch

Oatmeal Muffins

Ingredients

2 cup oats
16 egg whites
8 packets Splenda/Sweetener
1/4 cup Sugar Free Maple Syrup

Optional Add-In:
Flaxseed meal
(I would use 1/4 cup )

Directions

Preheat oven to 350 degrees. Lightly coat a muffin tin or cake pan with non-stick cooking spray. Mix all ingredients in a bowl, and pour into muffin tin or cake pan. Bake for about 20 minutes. Enjoy!

Submitted by Mivi320

Oatmeal Raisin Muffins

Recipe 1:
(got this from my Mom)

Ingredients

1 cup oats
1 cup flower (unbleached)
1/2 cup raisins (or cranberries or whatever)
1/2 cup brown sugar
2 tsp baking powder
1 tsp baking soda
1/3 cup olive oil

Directions

Put in muffin paper and cook for 15 - 25 min (depending on altitude) @ 350 degrees.

I assume Splenda could possibly be used in place of the brown sugar, but don't quote me on that.

Recipe 2:
Pumpkin Stuff - Not sure what to call it? (I got the idea from Runners World)

Serving for 2 of canned pumpkin
Splenda

Put the pumpkin in a bowl and heat it up in the microwave for about 30 sec. Take it out and put some Splenda on. It is a pretty good low cal. snack with lots of vitamin A.

If you like pumpkin pie, then this will be alright. If you don't, don't eat this.

Submitted by J Michael

Flax-Seed Muffins

Like Muffins? You'll LOVE This One and it's low carb!!!

Ingredients

1 cup flax meal (in baking section of grocery store)
1/2 cup chocolate whey protein
2 large eggs
4 tbsp canola oil
1/4 cup Splenda
2 oz chopped almonds or your favorite
2 tsp baking powder
1 tsp vanilla or maple flavoring
1 cup water

Directions

Mix above ingredients and let stand for 3 minutes to absorb water. Spray muffin cups with PAM cooking spray. Spoon into cups and bake for 25-30 min at 350. You can modify flavoring by using different proteins, flavorings, nuts, etc. Enjoy!

Nutrition Facts

Calories: 138 each

Submitted by cdmuscle

Great Protein Muffins

Ingredients

900 gram bag NN low fat oatmeal muffin mix (Superstore yellow bag)
3 cups water
3 Tablespoons flax seed (whole)
2 scoops vanilla Whey protein powder
2 cups fresh or frozen blueberries
3/4 cup whole-wheat flour

Directions

Mix together everything above (except berries) just until moistened.
Fold in berries.
Divide batter evenly among lined muffin cups.
Bake at 425* for approximately. 17 to 20 minutes.

Makes 24 large delicious muffins.

Nutrition Facts

Calories: 180 Protein: 5.5 grams
Carbs: 36 grams
Fat: 2 grams

Submitted by DikSpence

Cake Recipes

Sarah's Protein Cake Recipe

-adapted from a Mondesi02 recipe
(makes 1 small cake or 4 large square protein bars)

Ingredients

36g (approx. 1/2 cup) nonfat dry milk powder
61g egg substitute like Egg Beaters (or 2-3 egg whites)
210g banana, edible portion only
2 tsp oil
4 scoops whey (I used chocolate)
120g oats
2 oz nonfat cream cheese
4 packets Splenda

Directions

Combine all in large mixing bowl and mash the bananas with a giant spoon until it's mostly a mush, but a few small whole chunks tastes good in the finished cake. Add water until the batter is fairly liquid; start with 1/2 cup water and keep stirring it in until the mix is hearty but very supple and easy to move the spoon through. Think thickness of applesauce, except chunkier.

Spray a 9x9 nonstick cake pan with PAM. Warning: my batch in a nonstick iron pan turned out great, but the batch cooked in an old tinny steel pan stuck horribly to the bottom. Cook at 350 degrees for 25-30 minutes, until toothpick comes out clean.

Remove from oven and cool.

Cut into 4 squares. Each square contains the following:

Calories: 331
Fat: 6.9g
Carbs: 40.5g (4.3g fiber, 3g sugar)
Protein: 29.5g

Values will vary, of course, depending on the brand of whey you use.

You can also slice thinner pieces like a cake. Enjoy!

Submitted by rockstarsar

Oats & Banana Cake

Ingredients

3 egg whites
1 whole egg
1 cup rolled oats
1 cup oat bran
1 cup whole-wheat flour
1 tablespoon raw brown sugar **
1/2 cup of skim milk or 1/4 cup of whole milk
3 overripe medium bananas
1 tablespoon of olive oil but flax can be substituted

Directions

Mix by hand our power mixer and bake in a flax-oiled pan at 200-250 degrees for about 45mins.

Submitted by burgherman

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