Four, four block servings
(See variation at end of recipe)
1 1/3 cups oat flour
4 (1 ounce) scoops chocolate flavored whey protein
2 1/4 teaspoons pumpkin or apple pie spice
1 tablespoon non-aluminum baking powder
1 tablespoon grated orange rind (optional)
4 whole eggs or 8 egg whites
5 1/3 teaspoons unrefined canola oil
Two tablespoons and two teaspoons fructose powder or syrup
2/3 cup apple sauce
1 cup frozen pitted sweet cherries, coarsely chopped
1. Preheat oven to 350 degrees F. Spray 12 muffin tins with non-stick spray and set aside.
2. Sift dry ingredients into 1 1/2 quart mixing bowl, adding orange rind if desired. Stir; set aside.
3. Combine all wet ingredients (except blueberries) in blender. Cover and process until smooth, stopping to scrape down sides. Or, whisk in mixing bowl. Add wet ingredients to dry ingredients. Stir until evenly mixed, scraping bottom of bowl to incorporate flour and remove lumps. Do not over-mix. Gently fold in blueberries.
4. Spoon batter into 12 muffin cups, evenly distributing it.
5. Bake in preheated oven until firm to the touch, golden on top and around the edges, and a tooth pick inserted into the center comes out clean, about for 20 to 24 minutes. Allow to cool, then run a knife around edges to release muffins. Cover and refrigerate. Use within one week or freeze.
Use plain or vanilla whey protein powder instead of chocolate and substitute 1 cup fresh or 1 1/3 cup frozen blueberries for the cherries.
Divide the batter among 16 muffin tins, filling any empty tins with 2 to 3 tablespoons of water to prevent warping. Bake for 12 to 15 minutes or until the muffins are done as tested above. Each muffin will contain 1 protein, 1 carb and 1 fat block, perfect for snacks.
* Grind old fashioned oats in the blender or shop for oat flour in natural foods stores.