I’ve recently been on a health kick, so naturally I turned to the internet for healthy recipe ideas.
As I love doing her workouts, I decided to try some blogilates recipes, Cassey’s Berrylicious Microwave Minute Muffin and Protein Cinnamon Roll in particular. Though I didn’t love the results of the recipes, they completely inspired me to eat healthier, more nutritious food; and after a bit of experimenting, I came up with a recipe of my own for quick, guilt-less peanut butter muffins!
[these bad boys are low carb, free of refined sugars (depending on your peanut butter) and contain no butter or flour]
Makes two small muffins.
- 1 ripe banana (use dem mushy bananas you don’t want to eat straight up, don’t worry about minor bruises, you won’t taste them)
- 1 egg (this will make our cakes cake-y. yep.)
- 1 scoop vanilla protein powder (this is going to act as our flour and baking powder)
- 1/4 cup oats (to fill us up and add some body to the cakes)
- 1 tablespoon all natural peanut butter (or any other type of nut butter! aim for low fat + low sugar- otherwise this treat won’t be so guilt-free 🙂 Also, crunchy is good or you can add some chopped up nuts)
NOTE: you can use PB2, but here‘s why I don’t. (Also ‘health’ foods are ridiculously hard to find in Singapore)
For the icing:
- 1 1/2 tablespoon all natural peanut butter (or whatever nut butter you’re using)
- 2 tablespoons soy/almond milk
- a little bit of vanilla protein powder
Start by dicing your banana into a mug, I use a little dessert fork to do so. Mush the banana with a fork so it’s lump-less. Crack in an egg and mix it into the banana.
Dump in the protein powder and oats & mix. Finally, scoop out some peanut butter (I use a regular dining tablespoon as a rough measurement so I can use it to eat with later- and so I don’t have an extra piece of cutlery to wash if I were to use a measuring spoon) and add it to the mix, scraping the spoon down with your fork so you get all the peanut butter in the mug. Mix well with the fork then pop it in the microwave. Heat for 1min, then 10 second bursts until its cooked (no longer gooey).
To make the icing, add the peanut butter, soy milk and protein powder in a bowl. The measurements for these ingredients are completely flexible. Add more peanut butter for a thicker icing, add more milk for a runnier consistency. The protein powder is there to make the milk and peanut butter stick together, so add a bit at first then add more if the two ingredients are still separated.
(I don’t always make the icing- a lot of the time I’m too lazy, even though it takes only a minute :3 )
When your muffin is out of the microwave, you can dump on the icing and eat it straight out of the mug (warning: it’ll be hot!) or wait a few seconds for it to cool slightly, tip the mug onto a plate & slice the cake in half to make to small muffins and ice.
This is a great quick, hot, filling meal I love to eat for breakfast or quickly scoff down before rushing off to dance class.
FOR A SINGLE SERVING – I find the quantities of this recipe is too much for one meal, so i’ll either cover the second muffin and pop it in the fridge for later, or halve the ingredient quantities to make one muffin. Since halving an egg it kind of ridiculous, add a whole egg. The result will be more blonde and less peanut-butter-y, but with the icing it’s just as good 🙂 When halving the banana, I place the other half, diced, in a small container that I pop in the freezer to use in smoothies.
FOR A VEGAN OPTION – Skip the eggs! The result will be more like a pudding as nothing will cook and the icing is not necessary, but it is just as delicious!
FOR THE ICING – feel free to experiment with other healthy icing recipes on the web! Most of them, however, will include using Greek yoghurt which I refuse to buy. Though it may be healthier for you, the manufacturing of it creates a lot more waste than other dairy products and overall is more harmful to the environment. I could go into the details if you’re interested in a separate post, but as the daughter of someone in the dairy business, avoid!
I hope you guys enjoyed this recipe! Tweet me any of your recreations or tag me à la instagram 🙂
Much love & enjoy!