Happy Extra Love Month Bella Diva
I wanted to share a Diva-licious recipe that I have been making for years. Each year during the week of Valentine’s Day, I like to give my clients some extra love with these absolutely diva-lish blueberry bliss bella muffins! And YES, they are approved on all healthy levels. Low sugar, low calorie and contain protein. If you make them heart shaped they taste even better. 😍
Portion Control
I wanted to also speak quickly on this little or I should say BIG topic…Portion Control. A lovely client of mine, asked if I would do a reminder on this very important topic.
Always keep in mind, just because a meal or snack is on the lighter, healthier side, it doesn’t mean eat double.
A few easy ways to know how much is enough:
When using grains, rice, lentils, oats, etc. Use a measuring cup a few times so you KNOW exactly how much a 1/2 or 3/4 cup looks like. How much do you need??? Well that varies on each individuals weight, goals, activities.
Proteins: 3-4 oz about the size of your hand when it pertains to chicken & fish. Ground turkey or lean beef can be measured by taking pack and dividing it by 4-5 servings.
Veggies: Not ALL veggies are unlimited. Greens, spinach, cucumber, onions, peppers, SURE! However, squash, Brussels, green beans tend to be higher in calories so just measure out about a cup to see what that looks like.
Fats: OKAY, this is so commonly abused. Just because it is a Good Fat, does not mean keep piling it up on your plate. A few simple hints: Avocado: use 1/2. Oils or Nut butters measure out a tablespoon. Nuts, about a handful.
READ YOUR LABELS!!!! This is KEY! Do not look at just the calories. Take a peak at your sugars number ONE! Then protein, fat, carbohydrates, sodium!!!!!! They can be a real shocker!!! If you need help with how to read a label or are just totally confused? Ask me! I am always here for you.
Hope this quick reminder of portion control helps you become a little more mindful this month and PLEASE enjoy these blissful muffins below!
Divalicious Recipe
Blueberry Bliss Bella Muffins
These sweet yet skinny muffins are the easiest treat to make. All the sweetness and even a little protein without all the calories. Great for an afternoon snack or a quick start to a busy fit diva day. Be sure to store them in the refrigerator in an airtight container.
INGREDIENTS:
- 3/4 cup oat flour
- 3/4 cup oats (old fashioned)
- ¼ cup vanilla protein powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 teaspoon cinnamon
- 1/2 cup unsweetened applesauce
- 2 egg whites
- 1/4 cup sugar plus 1 packet of stevia
- 1/2 cup water
- 1 c blueberries fresh
- ¼ cup dark chocolate chips
* you can use rice flour if you need gluten free * same for sugar: brown or coconut
DIRECTIONS:
- Spray a 12 regular or 24 mini cup muffin tin and preheat oven to 350.
- Mix flour, oats, soda, cinnamon and salt together.
- Add applesauce, sugar, egg whites and water, mix until just blended. Add in blueberries.
- Bake at 350 for 12-15 minutes or until tops have lightly browned. Keep an eye on these!
- Serving: 1 large or 3 mini
** REMEMBER** If You do not choose to use protein powder, just do 1 cup of each oats and oat flour instead of ¾ cup.
Now go and make these wonderful treats and spread the Love!
Ciao,
