I am on a mission to reach each of YOU who have mentioned {or have thought to yourself} that you love what I do and have your eye on a few recipes but have not made them yet.  Let me preface this now, this is the recipe you want to start with because it is user friendly and besides, who doesn’t love peanut butter and chocolate?!

If you watched my video in my last post you will know that the ingredients this recipe calls for are not kooky, bizarre ingredients that you can’t find or pronounce. Most stores will carry things like almond flour or coconut oil, even conventional markets these days. Oh, and if you didn’t watch the video yet, STOP now and check it out.  Many of you said it was helpful.

Like I mention in my video of “Healthy Pantry Items”, I use a blend of almond, tapioca, and coconut flour for a healthier version in my pancakes, muffins and cookies.  If your muffin recipe calls for 2 cups of traditional white flour {which is void of anything good for you} I would simply exchange it with 1 1/2 cups of almond flour, 1/4 cup tapioca flour and 1/4 cup coconut flour.

Keep in mind, you will need to increase the liquid in your recipe by 1/4 to 1/2 cup as coconut flour is very fibrous {one of it’s health benefits}.  If you started to get sweaty palms just reading that, don’t fret because that is what I am here for! I have all the recipes broken down for you on Spoonful of Health!

The ingredients I mention in my video {3rd time is the charm so go watch it so I can stop nagging you} like the alternatives to white sugar, or ground flax as an egg replacer also have their own separate video explaining the health benefits and how you can add such super foods into your diet.  If you would like further info you can click “videos” on the top menu bar to view those.

The good doc is not a fan of peanut butter and we had a ummm… healthy debate about it. Let us just say I was keeping my jar of peanut butter!  So with this disclaimer, know that PB is not considered a “health” food in many functional medicine doctor’s eyes.  Although, many profess the protein in the beloved PB is high, it also is high in oxalates, toxic fungus called aflatoxin and omega-6s; which too much can cause inflammation in the body.

The aflatoxin fungus is the actual component many children are allergic to not the peanut itself. Oxalates are a substance that can lead to health problems and people with gallbladder issues or kidney problems are recommended to avoid peanuts.  Often times, the conventional peanut butter on the shelf contains trans fats and unwanted ingredients like sugar too.  Also, peanut crops are heavily contaminated with pesticides.   Although it is better to purchase organic, it still will have the concern of mold, oxalates and high omega 6’s.  Are you feeling sad?  I know I am after typing this. I am considering we should just change it to sun butter or almond…..geez I was NOT going to give on this one!  To say the least I am conflicted now. It is like breaking up with a toxic relationship {wiping the tears away}.   So whether you use peanut butter, sun butter or none at all these are SCRUMPTIOUS!

Anyway, I intended to keep this post short and sweet {at least it is still sweet for you} so you can get baking and see that eating healthy is not difficult, tasteless, expensive or boring, but I felt I had to share the dirty news on our little peanut. Clean eating and baking is simple once you familiarize yourself with the ingredients. There are many perks to it such as, it has many rich & delicious flavors, it is cheaper than taking off work because you’re sick and eating clean, real foods actually gives you new found energy to do exciting things! You can do this! Remember, I too was in your place at one time many years ago and unfortunately, I didn’t have support with food blogs, or great ingredient options that we have today.

Chocolate Peanut Butter Protein Muffins {paleo, dairy, refined sugar & gluten free}

 

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Prep time

10 mins

Cook time

20 mins

Total time

30 mins

 

Author: Dawn Rofrano

Serves: 10

Ingredients

• 1½ cups almond flour
• ¼ cup coconut flour
• ¼ cup tapioca flour
• ¼ cup plus 1 tbsp cacao powder
• ¼ cup protein powder
• 1½ tsp baking soda
• 1 tsp baking powder
• ½ tsp pink Himalayan sea salt
• 3 eggs
• 1 cup coconut milk
• ¼ cup melted coconut oil
• 1 tsp vanilla extract
• 1 tsp almond extract
• ⅛ tsp stevia
• 2 tbsp. maple syrup optional
• ¼ Lily's dark chocolate chips
• *note for details protein & sweetener
• Frosting:
• ½ cup peanut butter or sunflower seed butter
• ½ cup soaked cashews
• 1 tbsp raw honey
• ¼ cup coconut cream full fat
• 1 tsp vanilla extract

Instructions

1. In a mixer or bowl blend flours, baking soda & powder, salt and cacao powder.
2. In a separate bowl cream eggs, oil, extracts, stevia and milk.
3. Add liquid to dry mixing until all ingredients are blended creamy. Be careful not to over mix.
4. Fold in the chocolate chips gently. Bake 350 degrees for 20-35 min. depending on oven.
5. Using a toothpick to see if it comes out clean is helpful to know if they are done.
6. While muffins are baking, make the frosting by creaming all the ingredients in a food processor or blender.
7. Let muffins cool at least 20 min before frosting.

Notes

I hesitate to call these muffins because they are decadent like a cupcake but so packed with nutrients it is good for you too! When adding protein powder consider if it is sweetened or not and guage the need to add stevia. Adding 2-4 tbsp of maple syrup will help the muffin be friendly to palates not used to clean eating. I like Lily's dark chocolate chips because they are clean and sweetened with stevia. The frosting is creamy sweet and lends to that cupcake appeal. You can of coarse use stevia instead of honey in the frosting. Also, it is best to frost them as you need them and I would keep the frosting in the fridge. They are ok on the counter for a bit. If you read the post that goes with this recipe you will see I give the option for almond or sun butter due to the concern peanut butter is not a health food for many reasons. The frosting is not necessary because the muffin is delicious. When using plant based proteins like pea verses whey you may need a tad bit more liquid in this recipe as pea is fibrous. Please use organic ingredients when you can.

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