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Don’t get carried away! I’m not baking ‘shrooms or anything (not as far as you know, anyway!)

I got an email from my co-worker this morning asking me the following question:

That recipe looks very delicious but has just a few too many things I’m not supposed to eat.  How would you modify this recipe to taste good?”

And then she included the recipe below, which I modified the heck out of as an experiment:

Her Recipe:

90% Protein Chocolate Chip Muffins


•1 cup Vanilla 90% Protein powder
•1 cup all purpose flour
•1 cup sugar
•1 tsp baking soda
•1/2 cup unsweetened applesauce
•1/2 cup soy milk
•1 egg
•2 bananas, mashed
•1 bag (6 oz.) chocolate chips (*optional: you can replace these with carob chips or leave out altogether)

And here’s what I sent back to her:

“I’m not sure what items you can’t eat, but here’s how I’d modify the recipe below:”

  • 1 cup Vanilla 90% Protein powder
  • 1 cup all purpose flour gluten free flour (garbanzo flour or brown rice flour)
  • ½ 1 cup brown sugar
  • 1 tsp baking soda
  • ¾ 1/2 cup plain non fat yogurt unsweetened applesauce
  • 1/2 cup soy milk
  • 1 egg
  • 2 bananas, mashed
  • ½ Cup 1 bag (6 oz.) chocolate chips
  • ½ Cup raisins (or other dried fruit if you can eat that)

And then I said:

 Let me quickly explain what I changed and why:
Flour: you don’t need all that wheat, especially when all purpose flour is basically stripped of all it’s nutrients.  Gluten free flour is usually just milled up whatever, as in, milled/ground up rice or garbanzo beans. It’s not as processed and has more protein.  Additionally, the brown rice flour (I buy the “Bob’s Red Mill” brand you can get at any grocery store) is even better for you because to digest the hull of the rice kernel takes way longer, thereby serving as a complex carb that gives you energy for an extended time, rather than all purpose flour that is digested quickly and is a simple carb that your body stores as sugar.

Brown Sugar: recipes always overdo the sugar amounts. And using brown sugar will give better taste, so you don’t need as much anyway

Yogurt: applesauce is good, but there’s a lot of natural sugar in there. The yogurt has protein and calcium, something you’re not getting in the applesauce, and the texture of the yogurt yields a better result in the muffins. Take out the soy milk (SO PROCESSED!!! DON’T DRINK A LOT OF THIS, IT’S DECEIVINGLY NOT THAT GOOD FOR YOU.)

Chocolate chips: again, lots of sugar and processed ingredients in the chips here….did you know there’s WAX (yes WAX) in most chocolate chips? There IS! Yikes!  Reduce this to a half cup (hey! That’s the name of my blog!) and then add a half cup of a dried fruit you like. You’ll get all the sweetness, more flavor and natural instead of processed sugar.

So this is an experiment…..feel free to oppose me here. The floor is open for discussion. I do not believe by any means that I am the be all, end all knowledge bucket on healthy ingredients….any thoughts?

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