Grain and Sugar Free Blueberry Muffin Recipe

Hello! I am so thrilled to help fill in for Ashley as she takes care of her new baby girl! I remember how wonderful (and sleep deprived) those first moments were … so I am wishing her the best as she recovers and enjoys all of those baby cuddles.

My name is Laury, and I started a blog in 2009 called The Fitness Dish. After the birth of my second child I took a few years off from blogging to focus on my family and my business … but now I am back! My blog has a new name and a new look, and I am so excited to be connecting with this community again!

I am a power yoga instructor, sports nutritionist, personal trainer, and mom who teaches people how to create healthier habits in all areas of wellness. On my blog, you will find recipes for low-sugar meals, DIY beauty & skincare, wellness tips, as well as some yoga & fitness sprinkled in.  It is basically all of my passions poured into one place.

Ashley said you guys needed more breakfast ideas, so I am going to share one of my FAVORITE freezer-friendly muffin recipes with you today.

I created this a few years ago for my son when he was doing baby-led weaning, and I was nursing (and ravenous).

Many of my friends and family make this still today, and love it!

These muffins have NO added sugar, so they are best enjoyed warm, topped with some grass-fed butter, ghee, or coconut oil on top.

You can certainly add some Grade-B maple syrup (I would suggest about 1/4 cup) of you think you or those you’re serving it to would love a tad more sweetness.

If you are doing a program like The Whole 30, these are compliant (just use coconut oil instead of butter).

Adding more healthy fats in place of the added sugar for flavor was key for me in reducing overall sugar in my diet. It is satiating and keeps my belly full and taste buds happy!

I am lucky to have a flexible job, working from home and teaching yoga at the studio several hours per week.

However, there is a lot of running around and chaos that happens daily.

Mornings are full with work outside the home, afternoons I am with my 3-year-old son and 75-pound high-energy puppy (all while trying to sneak in computer work for my home-business during nap-time if it happens).

Once my husband is home from the office I am usually running off to teach yoga classes.

A flexible job where you can be home a few hours during the day has its perks, for which I am grateful, but it also presents its own set of challenges.

Having food prepped for easy grab and go is crucial for us to stay on our healthy eating game.

Picking one day to make a bunch of things ahead for breakfast and lunches (as well as planning my dinner menu) has been super helpful.

These grain and sugar-free blueberry muffins have been a staple in that rotation!

 

 

GRAIN-FREE BLUEBERRY MUFFIN RECIPE

makes 12 muffins

ingredients:

  • 1-2 ripe plantains (2 cups, pureed)
  • 1/4 cup coconut flour
  • 1/4 cup coconut milk (I like this brand: guar gum and BPA-free; you can also use raw grass-fed whole milk)
  • 3 TBSP coconut oil, melted
  • 5 eggs (pastured and soy-free a plus!)
  • 1 cup frozen organic blueberries, divided
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 2 teaspoons vanilla
  • 1/4 teaspoon salt
  • 1/4 teaspoon of cinnamon

directions:

Preheat oven to 350 degrees. Cut the plantains skin lengthwise with a sharp knife to remove the peel (make sure they are ripe, or they will be very hard and a regular blender won’t handle them). Puree plantain in blender or food processor. Meanwhile, sift dry ingredients in a bowl (you can just add them to a bowl and whisk them together). Add half of the blueberries and milk to the blender and quickly blend. Add melted coconut oil and vanilla to a bowl with a hand mixer or stand mixer and start mixing. Add plantain/blueberry mixture and scrape down sides until just combined. Alternate dry ingredients and eggs and make sure it is combining, but try not to over-mix. Add remaining blueberries hand stir in. Pour batter into parchment muffins liners in muffin tins. Bake for about 25 minutes.

Enjoy!

Please let us know if you try them.

If you have the time and want to pop over to my blog to say hi … I’d love to “meet” you!

Thanks for reading!

XO

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Fall Salad Recipes

healthy fall salad recipes

This week I have the pleasure of hosting Charlie, who some of you may remember from my time living abroad. A wonderful friend who I keep up with through email, text and social media, we hadn’t seen each other in a year since she lives in London. Hosting her post marathon has provided us the perfect opportunity to catch up. Tonight, around 5:30pm I realized that though I was hosting her for dinner this evening, I unfortunately had no ingredients in my fridge. Instead, when I opened the fridge looking for inspiration I had the harsh realization that I haven’t been to the grocery store this week.  Does this happen to anyone else? 

Anytime I need quick dinner inspiration, I turn to Pinterest. With a few easy search terms, which included fast, easy, healthy, fall and salad this evening, I had more than 50 different recipes at my fingertips just in time to head to the grocery store. Many of these use a few of the same ingredients, such as pecans, maple syrup, and cranberries, which means that if you buy a larger package,  you can keep the leftovers in your pantry to use for the next week’s Fall salad.

In case your meal planning needs some inspiration, here is a round-up of healthy, delicious Fall salads that are filled with flavor, nutrients and enough protein and fat to leave you satiated.

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My Favorite Healthy Breakfast Recipes

Last week during a work happy hour, a co-worker who is getting married in six weeks asked me how she can lose 10 pounds before the big day. While I am neither a dietitian nor a personal trainer, I spent the next thirty minutes sharing with her a few of the tips and tricks I’ve learned over the years.

Since she and the other co-workers continued to ask me questions for the duration of our happy hour, I thought it was only kind of me to share the discussion with you guys.

Over the next few weeks, I am creating posts inspired by the questions asked during the conversation. Some of them may be more basic and less relevant for readers who are already practicing a healthy, balanced lifestyle. But, for others, I hope that these tips, tricks, workouts and recipes will serve as inspiration to improve even just one aspect of your day.

As you know, my goal is to inspire each one of you to lead healthier, happier lives regardless of your stress levels, commitments or daily life demands.

Today’s focus is BREAKFAST.

via GIPHY

Now, I’ve never been one of those girls who can survive on water and coffee alone until taking a lunch break. While I know many people who just “aren’t breakfast people” I am not one of them. Growing up, my parents never let us leave the house without eating breakfast. Over the years this meal evolved from milk and cereal to toaster strudels and Jimmy Dean sandwiches until finally circling back to the balanced, healthy meal of oatmeal or eggs. In fact, eating a healthy breakfast makes me feel like SuperWoman the rest of the day.

via GIPHY

Not on team breakfast yet? Maybe these facts will convince you.

  • Breakfast eaters tend to have better diets overall, consuming more fruit, vegetables, milk, and whole grains than non-breakfast eaters. (Consumer Reports)
  • Studies show that breakfast can be important in maintaining a healthy body weight. (Johns Hopkins)
  • Breakfast needs healthy protein and fat in order to satiate you and stabilize your mood and cravings. (AnnetheRD)

A creature of habit, over the past ten years, since taking charge of my health, I rotate through the same four breakfasts depending on the season, my workout schedule or mood. Similar to my workout habits, my breakfasts have evolved for the better over the past year. I’ve spiced up each of the breakfasts to have a bit more staying power, nutritional punch and flavor by adding protein sources, fruit and spices. Gone are the packs of Quaker Oats Weight Control oatmeal, of which the banana nut flavor was a favorite during my Weight Watcher weight loss era from 2005-2007. Friends and resources like Anne have helped me understand the importance of being able to pronounce each ingredient. I don’t need to buy prepackaged oatmeal with many unknown ingredients. Instead, I can save money and eat healthier by making my own oatmeal concoction, inspired by seasonal flavors.

quaker oats nutrition facts

Below, you’ll find a round-up of my favorite healthy breakfast recipes for each of my four breakfast rotations.

Healthy Breakfast Round-Up

Oatmeal/Quinoa/Chia

Smoothie

Eggs

Yogurt Bowl

How about you? What is your favorite breakfast? 

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