starch free Breakfast blueberry muffin

blueberry muffin


  • 1 scoop vanilla whey protein
  • 75g or 1c coconut flour
  • 1c frozen blueberries (or 1.5c fresh)
  • 1c liquid eggwhites (or 6 eggwhites)
  • 1 egg
  • 3/4c almond or cashew or coconut milk
  • 28g flaxseed meal
  • 1/4c nonfat greek yogurt
  • 1 tsp baking soda

Mix all ingredients together, and fold the blueberries in last.  Cook at 350 degrees for 30 minutes

Enjoy as a simple breakfast, with a cup of cashew milk or Bulletproof coffee


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An easy, healthy Persian take on lentil stew.  Lentils, tumeric, cinnamon and garlic make this a true super food!  High in fiber, complete protein and very filling.


  • 1c green lentils
  • 3-4 cups of stock (vegetable, chicken or both)
  • 1 medium yellow onion, diced
  • 1-2 medium cloves of garlic (diced or crushed)
  • 2 tbsp olive oil
  • 1 tbsp butter
  • 1/2 tsp tumeric
  • 1 tsp cinnamon
  • 1/2 tbsp salt
  • 1/2 tsp pepper


  • Heat butter and oil in pot over medium heat
  • Add diced onions and saute gently until translucent (10-12 minutes)
  • Add garlic, salt and tumeric and continue to sautee for another minute.
  • Add lentils and 3c of stock to pot and stir often until you bring to a boil
  • simmer for 45 minutes-stirring so that nothing sticks and add more stock if needed
  • Add in cinnamon. Taste and adjust seasoning if needed
  • The dish is done when consistency is a thick soup
  • Can be served with greek yogurt or eaten alone for a complete meal!
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vegan banana ENERGY muffins



  • 100g coconut flour
  • 2c oatmeal flour
  • 1 scoop vanilla protein
  • 6 ripe bananas
  • 1/2c almond milk
  • 1/4c nonfat greek yogurt or 1/2c applesauce
  • 1 tsp baking powder

Mix all ingredients together well. Bake in muffin tins at 350 degrees for 35-40 minutes

Makes 17 muffins

Each muffin:

120 calories, 2g fat, 24g carbs, 5g fiber, 6g proteins


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Strawberry protein muffins



  • 30g coconut flour
  • 30g almond flour (or 60g of either coconut or almond flour)
  • 2c frozen strawberries-thawed and blended or pureed
  • 1 egg
  • strawberry extract  1 tsp
  • vanilla extract 1 tsp
  • 1 tsp baking powder
  • 3-4 scoops whey protein powder (to taste, you can use plain, vanilla or strawberry flavored)
  • 1c oat flour

Direction: Mix the wet ingredients with dry and bake in muffin tins for 40-45 minutes at 350

Makes 9 or 10 muffins

Each one-150 calories, 7g fat, 21g carbs, 6g fiber, 13g protein

If you skip the oat flour, add an addition 30g of almond or coconut flour:

Each one: 120calories, 6g fat, 15g carbs, 6g fiber, 11g protein



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High protein chocolate PB muffins!


Wow, I have reinvented an old recipe and all I have to say is WOW!!!  This stuff is amazing.

You can use any chocolate whey protein you want. I happen to have Designer whey in hand, but there other ones that taste better or have a better carb to protein profile.

Here are my ingredients of this experimental batch:

  • 28g coconut flour
  • 26g flaxseed meal
  • 1 egg
  • 3 scoops whey protein powder-chocolate
  • 20g Lilly’s dark chocolate (you can use chips or melt the block and blend in)
  • 4bsp PB2 defatted peanut butter powder
  • 1/2c almond milk
  • 1/4c nonfat greek yogurt
  • 2-4tbsp unsweetened cocoa

Directions: pretty simple, just mix the dry ingredients and blend in the wet ingredients.  You can melt the dark chocolate or you can add in chips.

Bake at 350 for 15 minutes

If making a full batch, you will need to double the ingredients and baking time.

Each muffin:

124 calories, 6g fat, 11g carbs, 6g fiber, 14g protein

-9g hormonal carbs


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Healthiest banana muffins ever!


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Healthiest muffins ever!  This is a great recipe for the kids for sure!  It definitely beats fruit loops any day.  Now, this is not something you want to have on a fat loss diet, so treat this like a treat, but for your kids, this is golden, sweet and tasty, and a good way to sneak in coconuts, flax and oats in their diet.


  • 1c oat flour
  • 50g coconut flour
  • 1 egg
  • 1/2 almond milk (opt)
  • 1/4c maple syrup
  • 1 tsp each of cinnamon, baking powder and baking soda
  • 3 bananas
  • 26g flax seed meal
  • 2 tbsp coconut oil (opt)
  • 1/8-1/4c maple syrup

Start by mixing the wet ingredients in a blender.  Mix the dry ingredients in a bowl.  Mix the wet into the dry ingredients , and use a hand mixer if needed.

Pour the batter into muffin tins.  Cook at 350 degrees for 30 minutes or until you can remove a toothpick clean from center of muffin.

Each muffin::

145 calories, 28g carbs, 4g fiber, 5g fat, 4g protein


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eggplant pizza


  • 1 large eggplant
  • 1c pizza sauce
  • package of low fat shredded mozzarella cheese
  • 1/4c shredded parmesan cheese (optional)
  • 1 tsp salt
  • 1 tbsp olive oil or nonstick spray
  • a mixture of various Italian-style herbs and spices (thyme, oregano, or italian seasoning)


  • Wash eggplant
  • Slice eggplant into 1/2 inch slices
  • sprinkle salt on both sides of the eggplant and place on towel to allow moisture to come out of eggplant, and let it sit for one hour
  • pat dry each slice of eggplant
  • brush or spray olive oil onto each slice
  • sprinkle seasoning onto each slice
  • roast the slices for 15 minutes in the oven
  • repeat the last 2 steps for the back side of the eggplant
  • remove from the oven, and add 1 tbsp of pizza sauce cheese and mozzarella cheese and any other toppings you wish (mushrooms, onions, pepperoni, onions, pepper, etc)
  • bake in oven for an additional 10 minutes or until cheese is melted


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