Recipe

 

Indulge in a guilt-free treat with our High-Protein Blueberry Muffins. These mouthwatering muffins are not only incredibly delicious but also packed with the power of protein, making them the perfect choice for a wholesome breakfast or a satisfying snack.

● 1 1/2 cups almond flour

● 1/2 cup Naked Shake Lemon Blueberry 

● 1/4 cup sweetener of your choice (e.g., erythritol, stevia, or honey)

● 1 tsp baking powder

● 1/4 tsp salt

● 2 large eggs

● 1/4 cup unsweetened almond milk (or any milk of your choice)

● 1/4 cup melted coconut oil or melted butter

● 1 tsp vanilla extract

● 1 cup fresh or frozen blueberries

1. Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease it.

2. In a mixing bowl, combine almond flour, protein powder, sweetener, baking powder, and salt.

3. In another bowl, whisk together the eggs, almond milk, melted coconut oil (or butter), and vanilla extract.

4. Pour the wet ingredients into the dry ingredients and mix until well combined.

5. Gently fold in the blueberries.

6. Spoon the batter into the prepared muffin tin, filling each muffin cup about 3/4 full.

7. Bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean or with a few moist crumbs.

8. Allow the muffins to cool for a few minutes in the tin, then transfer them to a wire rack to cool completely.

9. Enjoy!

 

Protein plays a crucial role in both muscle growth and repair. When you consume enough protein, your body can effectively rebuild and strengthen muscle tissue, which is vital for maintaining and increasing muscle mass.

Furthermore, protein contributes to weight management through various mechanisms. It has a higher thermic effect of food (TEF) than carbohydrates and fats, requiring more energy for digestion and potentially boosting calorie expenditure. Additionally, protein helps induce feelings of fullness and satisfaction, reducing overall calorie consumption.

Protein-rich foods also aid in appetite control by enhancing satiety and diminishing hunger, making it easier to adhere to a calorie-controlled diet.

In terms of blood sugar regulation, protein can help stabilize blood sugar levels by slowing down the absorption of carbohydrates. This benefit is especially advantageous for individuals with diabetes or those at risk of developing the condition.

Lastly, proteins are indispensable for the production of antibodies and components of the immune system. A diet rich in protein can support the immune system and enhance its capacity to fend off infections.

The typical guideline for protein consumption suggests ingesting 0.8 grams of protein per kilogram of body weight daily. In the case of a sedentary adult, this amounts to approximately 56 grams of protein per day.

Nevertheless, if your goal is weight loss, the recommended protein intake increases to 1.2-1.6 grams per kilogram of body weight each day.

 

Almond flour offers healthier fats and fewer carbs compared to regular flour, while incorporating fresh or frozen blueberries provides antioxidants and vitamins. Sweeteners like erythritol or stevia can lower sugar content, making it a good fit for low-sugar diets, and unsweetened almond milk is a low-calorie and low-carb option. 

On the other hand, although coconut oil or butter enhance flavor, they can raise both the calorie and saturated fat levels. The total calorie count could be quite substantial, contingent upon the serving size. Certain sweeteners, such as honey, may be rich in both sugars and calories.

 

The frequency of including this blueberry muffin in a healthy diet hinges on dietary goals, calorie needs, and ingredient choices. Monitoring portion size is crucial for calorie control. Opting for healthier ingredients like almond flour and low-calorie sweeteners makes it more suitable for regular consumption. 

Consider your daily caloric requirements and ensure the muffin fits within your overall calorie balance, especially if you're managing weight. It should complement a balanced diet rich in various nutrients rather than dominate it. 

Physical activity levels provide flexibility, but generally, this muffin is best enjoyed occasionally as a treat. Tolerance varies among individuals, affecting how often it can be included.