By A healthy muffin recipe, making an ideal snack for on-the-go or pre/post-workout nourishment.
The power of almonds
Almonds are a nutritional treasure trove, especially beneficial for heart health and muscle repair. Research has consistently shown that the monounsaturated fats in almonds can significantly reduce bad cholesterol levels, decreasing the risk of heart disease (Jenkins et al., 2002, “Almond consumption and cardiovascular risk factors”).
Additionally, almonds are a valuable source of plant-based protein, aiding in muscle repair and growth, which is particularly important after workouts. Another key benefit of almonds is their high Vitamin E content, an antioxidant that protects cells from oxidative damage.
This antioxidant property is crucial for athletes and individuals in regular physical activity. Furthermore, the low glycemic index of almonds plays a pivotal role in blood sugar regulation, making them a suitable snack for individuals with diabetes (Jenkins et al., 2006, “Almonds and diabetes management“).
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Blueberries, often hailed as nature’s antioxidant superstars bring many health benefits. A study by Basu et al. (2010, “Blueberries and metabolic syndrome”) highlights their role in improving insulin resistance and lowering blood pressure, which is beneficial for metabolic health.
Blueberries’ high antioxidant content, particularly flavonoids, can help combat oxidative stress and inflammation, key factors in workout recovery and overall health.
Staple oats
Oats, the final key ingredient in this healthful trifecta, are revered for their rich fibre content, particularly beta-glucan, which has been extensively studied for its cholesterol-lowering effects (Othman et al., 2011, “Cholesterol-lowering effects of oat β-glucan”).
The soluble fibre in oats not only aids digestion but also provides a sustained release of energy, making oats an excellent food for long-lasting satiety and energy, especially useful for endurance workouts. Additionally, oats have been found to positively affect blood sugar control, which can be particularly beneficial for athletes focusing on energy management and individuals with blood sugar concerns.
Combining these three ingredients into a healthy muffin recipe creates a snack that’s not only delicious but also packed with nutrients that support heart health, muscle recovery, and long-lasting energy. These muffins could serve as an excellent pre or post-workout snack, providing the necessary nutrients to fuel a workout or aid in recovery while also being convenient for on-the-go consumption.
Almond Blueberry Oat Muffins
Ingredients
What you need
- 1 tbsp ground flaxseed + 3 tbsp. Water, for flax egg
- 180 g rolled oats
- 1 tsp baking powder
- ½ tsp sea salt
- 1 tsp ground cinnamon
- 1 ripe banana, mashed
- 2 tbsp Coconut oil, melted.
- 240 ml almond milk unsweetened
- 2 tbsp maple syrup
- ½ tsp vanilla extract
- 150 g blueberries
Instructions
What you need to do
- Preheat the oven to 350°F (180°C). Line a 12-hole muffin tin with paper or silicone liners.
- In a small bowl, combine the ground flaxseed and water. Let sit while you prepare the remaining ingredients.
- Place the rolled oats, bakingpowder, salt and cinnamon into a large bowl, stir to combine and set aside.
- Combine the mashed banana, flax egg, melted coconut oil, almond milk, maple syrup, and vanilla extract in a medium bowl.
- Add the wet ingredients to the dry ingredients and mix to form a muffin batter, then gently stir through the blueberries.
- Pour the mixture into the prepared muffin tin and place into the hot oven to bake for 20-25 minutes, or until golden brown and cooked through.
- Remove the muffins from the oven and set aside on a wire rack to cool for 5 minutes before serving.
- Store any leftover muffins in an airtight container.
Notes
Nutritional Value
- Fats: 4g
- Carbs: 7g
- Protein: 2g
- Fibre: 2g
This recipe is
- Dairy-free
- Low carb
- Meal prep
- Vegan
- Contains Nuts