A Trio of Berry Breakfast Muffins

Of all the superfoods, berries are my personal favorite. Blueberries, raspberries, blackberriesm strawberries—they’re sweet, juicy and packed with powerful nutrients, including vitamins, minerals, fiber and free radical-fighting antioxidants. Spring marks the beginning of berry season, so now’s a great time to start thinking of ways to enjoy the many different types of berries you’ll soon find fresh at the supermarket. When I buy a batch, I place them on a cookie sheet in the freezer for about 30 minutes, then store them in freezer bags so they’re ready to blend into smoothies or add to recipes.

3 Berry Muffin Recipes

Here are three berry-filled muffins you can make for a quick-and-healthy breakfast or a sweet, anytime snack:

French Vanilla-Raspberry Muffins

Makes 12 muffins

1 cup almond milk
1 tsp. apple cider vinegar
1 cup whole wheat flour
½ cup French vanilla whey protein powder
2 tsp. baking powder
½ tsp. baking soda
1/4 tsp. salt
1 tsp. cinnamon
1 tsp. vanilla extract
1/3 cup canola oil
1/3 cup sugar
1-1/2 cups partially frozen (or fresh) raspberries

Directions

1. Preheat oven to 375 degrees F. Spray a muffin tin with nonstick cooking spray, or fill muffin-tin wells with paper liners.

2. In a glass measuring cup, mix together milk and apple cider vinegar; set aside. In a large bowl, mix together dry ingredients. Make a well in the middle of dry ingredients, then add wet ingredients. Stir until just combined. Gently fold in raspberries.

3. Fill muffin-tin wells 2/3 full with batter. Bake for 22-25 minutes, until a toothpick inserted in center comes out clean. Let cool before serving.


Blueberry-Bran Protein Muffins

Makes 12 muffins

Ingredients

1 cup oat bran
1 cup whole wheat flour
1 tsp. baking powder
½ tsp. baking soda
Pinch of salt
1.5 scoops vanilla whey protein powder
1 cup blueberries
1 cup vanilla Greek yogurt
1 banana, sliced
2 Tbsp. applesauce
1 tsp. pure vanilla extract
2 eggs (room temperature)
½ cup low-fat milk or almond milk
Optional: crushed walnuts

Directions

1. Preheat oven to 375 degrees F. Spray a muffin tin with nonstick cooking spray, or fill muffin-tin wells with paper liners.

2. In a large bowl, whisk together all dry ingredients. In another bowl, whisk together yogurt, applesauce, vanilla, eggs and milk. Combine  wet ingredients and dry ingredients and stir until no trace of flour remains. Fold in sliced banana and blueberries. (Note: The mixture will be lumpy, do not over mix.)

3. Pour muffin batter equally into the prepared muffin-tin. Sprinkle with chopped walnuts if desired. Bake for 16 minutes or until golden brown.


Mixed Berry Protein Muffins

Makes 12 muffins

1 cup oat bran cereal
1-1/2 cups unsweetened almond milk
½ cup unsweetened applesauce
¼ cup or 2 egg whites
2 Tbsp. honey
2/3 cup stevia
2 scoops berry whey protein powder
½ cup walnuts
1 cup mixed berries

Directions

1. Preheat oven to 375 degrees F. Spray a muffin tin with nonstick cooking spray, or fill muffin-tin wells with paper liners.

2. Combine milk and cereal. Let soak for 5 minutes. Mix in remaining wet ingredients. Add stevia, then protein powder; mix thoroughly. Stir in berries and walnuts.

3. Pour muffin batter equally into the prepared muffin-tin.Bake 15-20 minutes or until toothpick inserted in center comes out clean.

 

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Learn more about Melissa in this recent  RXMuscle.com spotlight article, connect with her on  Facebook  or email her at  melissatransou@yahoo.com.

 

About Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her at melissatransou@yahoo.com.

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