43 grams in ONE pastry... um no way! Sugar crash central right there... There is just no way that eating something with that much sugar can set you up to be your best all day.
I made the whole wheat blueberry scones last time that are amazing, with only 5 grams of sugar in one, and all of it coming from naturally derived ingredients like honey and maple syrup.
Today it's a muffin.... the good old muffin....
Back to that one coffeehouse what is on every corner...ONE muffin there packs almost 30 grams of sugar in ONE muffin.
We like to think that muffins must be a good choice for us, but too many times they have the nutritional profile of a dessert, not a healthy breakfast food. They can be high in sugar and carbs but offer little to no protein; leaving us with a sugar high but starving because they have no staying power.
So how do we make a good for you muffin that tastes amazing, is low in sugar, uses 100% whole wheat, and is packed with protein.... oh and taste good so the little munchkins will eat them :)
Peanut Butter & Jelly Muffins!!
Yup, you heard me... Peanut Butter & Jelly!
Whip up a batch of these yummy, healthy, filling muffins (make sure to freeze some for a quick breakfast on the go), and be prepared to feel amazing all day long because you started your day off right!
Oh and remember that one muffin we talked about earlier with almost 30 grams of sugar - one of these muffins comes in at 9 grams of sugar...including the honey, maple syrup and jam! Not bad considering 1 glass of orange juice has about the same. Keep in mind that this sugar is 100% natural! Raw organic wild collected honey, pure maple syrup and fresh fruit only jam.
Peanut Butter & Jelly Muffins
Recipe adapted from here
1.5 cups whole wheat pastry flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/3 cup coconut oil
1/4 cup honey
1/4 cup pure maple syrup (not pancake syrup or flavored syrups)
1/2 cup buttermilk (or 1/2 cup milk with 2.5 tsps white vinegar or lemon juice and let stand 5 mins)
1/2 cup almond milk (or regular or coconut or soy, etc...)
1/2 cup plus 2 tablespoons peanut butter
1 egg
2 tsp vanilla extract
12 -14 teaspoons of jam
whisk dry ingredients together, set aside in a separate bowl
In the bowl of a standing mixer, or in a bowl with a hand mixer, mix together the wet ingredients, EXCEPT for the jam, leave that aside.
Add wet to dry and mix slowly, just until everything is incorporated. Do not over-mix or the muffins will become tough.
Set batter in the refrigerator for about 10 minutes and preheat the oven to 350.
Grease and flour the 12 cups of a muffin tin and set aside
After 10 minutes in the refrigerator, gently mix the batter and then use about 1/2 of an ice cream scoop to cover the bottom of each tin, place just over 1 tsp of jam of your choice in the middle, and then cover with an additional 1/2 scoop of batter. You want to make sure there is enough batter on the bottom so that the jam doesn't hit the metal, and again enough to cover the jam completely. If the jam is exposed and hits the metal, it will caramelize and stick to the tin - ask me how I know ;)
Bake at 350 for about 20 minutes. LET COOL, I know, I know, this is the hardest for me too, but the jam needs a few minutes to set up.
Eat, feel great, feel full, live life.... Happy Eating!
