Monday, March 4, 2013

Complete Protein Raspberry Muffins (Maximum-Plant-Protein) *Gluten Free and Dairy Free*

    Finally, this muffin recipe has been a long work in progress so I'm thrilled to unveil it! This is a COMPLETE PROTEIN muffin folks, not just high protein but a complete one. Many of us are misguided when it comes to protein. Some of us think that only meat provides us with the protein we need but this is untrue. It is true that meat gives us the most protein in one sitting, but it's not necessarily our only options. I've come to realize that I'm a protein-per-meal kinda girl, you know, like those Paleo folks, without the quack theory behind it. Yep, I think it's a quack diet, philosophically, but I do agree that proteins are essential, and are so at every meal. But here's the thing, I'm not going to consume animal flesh at every meal, how sustainable is that? We're not here to eat the planet out of all of the animal, can you imagine if everyone ate meat at every meal? That would kill all of the animals pretty quickly.

There is a solution: plant proteins. They have gotten a bad rap because they aren't 'complete' but you actually don't need to 'complete' them at every meal, they only have to complete each other throughout the day. Personally, I'd rather make sure that I'm eating complete proteins at every meal. Here's how: Nuts, legumes and grains, eaten in combinations together creates a complete protein. Most of us don't know that. It's as simple as eating a small handful of nuts along with a small bowl of oatmeal in one sitting. "Boom", your complete proteins are consumed! But, grains these days have also had a bad rap, and I agree, mostly. Grains are slightly poisonous eaten 'just as they are', but with some soaking, and sprouting, they become digestible, and healthy! Now most grain flours are not soaked but by heating these foods, most of your evil lectins and phytates (the bad guys) are roasted and gone. (Not all of them are gone, but a good majority are). I still restrict myself to only two grains: occasional rice and oats. I love oats, I simply can't get enough of them, maybe because they have the tiniest amount of gluten in them that most celiacs can eat them without any repercussion. Now that's an awesome grain. No gluten and I'm in love! So, combine my love of complex carbs of oats, with some high protein nuts and you've got yourself a complete protein muffin for snacks. Add in some raspberries and oh la la, I'm a happy lady.


 Complete Protein Raspberry Muffins (Maximum-Plant-Protein) *Gluten Free and Dairy Free*
By Suzanne

1 and 1/4 Cup Almonds
1/3 C. Coconut flour (You will not be able to taste this in the recipe)
1/2 C. Oat flour
1 and 1/2 tsp Baking Powder OR 1/2 tsp Baking Soda*
1/2 tsp Himalayan/Sea salt

In a seperate bowl, mix:

3 Eggs
1/2 C. Honey or Maple Syrup
1/3 C. Coconut oil, melted
1/3 C. Coconut milk, full fat (or greek yogurt or sour cream for dairy options)
3/4 C. frozen raspberries or strawberries or any berry you like!
1 tsp Vanilla

*If using Baking Soda, add 1 tsp Apple Cider Vinegar.

Bake at 350 degrees for 25-27 minutes.

Notes: -Not suitable for omitting frozen berries as they add moisture to the recipe. I'm working on a chocolate chip recipe that will be posted later.
           -I like to ground whole almonds in my blender rather than buying almond flour, so if using store bought flour, make sure to pack it in your measuring cup. You will get course meal in your blender but if you like the bran texture, you'll like it.
           -Scoop 1/4 Cup of dough into each cupcake liner.
           -Store muffins in air-tight container on counter. They will get more dense in the fridge.
This recipe makes 1 dozen large muffins!!



  1. yay! c'est une recette que je vais certainement essayer, mais sans oeufs- je te laisserai savoir comment ca ira avec du lin au lieu. merci, j'aime bien ton style de cuisine! sophie xo

    1. Merci Sophie! J'espere que ca va bien marcher avec le lin~ bonne chance! :-)