Posted by Kseniya Skrabovskaya
A lot of us made New Year’s resolutions and some of us are determined to keep them come hell or high water. If one of your resolutions was to eat better and make smarter food choices, I’d like to dedicate this post to you.
I know all too well how it feels to wake up before dawn and realize that you barely have enough time to take a shower before you have to be out of the door. Breakfast? What breakfast! Then I got to thinking, breakfast is one of the most important meals of the day, it sets the tone for the day. I find that if I had a decent meal in the morning I feel energized, I feel unstoppable, I am on my game. Best of all, having breakfast prevents you from being, what I call, hangry. Hangry is a sad combination of hungry and angry that causes one to make bad decisions and have virtually zero patience.
So, what’s the answer to having a healthy, well balanced breakfast that hits all your macros on the go? Portable food! Below is the recipe for the most awesome muffin that is easy to eat, has a low glycemic index, loads of protein, very little fat, and you can make them in advance! What?! Yes, your week just got that much easier!
I usually make these on Sunday evening at the end of my food prep because they tend to take a bit longer than the usual blend and go variety. Why? Because I make my Spud Muffins with meringue to insure nice and fluffy consistency. I tested other recipes of healthy, protein muffins and I noticed that all of them are dense, chewy, and taste like cardboard. I refused to have this happen to my food, this is fit gourmet, after all!
Let’s dive in! First and foremost, make sure that your eggs are at room temp. Room temperature eggs make better meringue. Also, older eggs are better suited for meringue purposes, but who has old eggs lying around?! I set my eggs out just as I am getting ready to do the rest of my food prep, that way by the time I get around to the muffins, they are nice and ready to go.
Since I pre-make my sweet potatoes for the week, having a cup of mashed sweet potato isn’t a problem. If, however, you don’t pre make yours, here’s the deal:
Peel and cut up your sweet potatoes, put them in a pot of boiling water, boil until tender. Strain the water, mash the potatoes with a potato masher or a fork.
I don’t add seasoning to my sweet potato ahead of time, because I refuse to commit to one single flavor in my mash for the rest of the week. I like a good variety.
Back to the eggs and the trick of the meringue… You will need to separate egg whites from egg yolks. Make sure that you take great care not to get any of the yolk into your egg whites. I recommend breaking the eggs over a separate dish, separating the whites and then adding them to the mixer bowl one at a time. That way, if you do end up with the yolks in your whites, you won’t have to scrap the whole batch and waste eggs. No, I wouldn’t recommend using egg beaters. They do not meringue well.
Please, do not attempt to be a hero and whisk the meringue by hand. It’ll take you forever!
Ok, I think I covered the important basics of the meringue. If you have any questions, feel free to contact me through our Facebook Page, Twitter, or just leave me a comment here!
4 large eggs at room temperature
¼ tsp cream of tartar
½ cup Splenda or Stevia
1 cup almond meal flour
2 scoops vanilla whey
1/2 tsp baking powder
1 tbsp coco powder
2 ½ cups of mashed sweet potato
Preheat the oven to 350°. Separate egg yolks from egg whites. Place the egg whites into a large bowl and mix on medium-high speed until the eggs are frothy. When your eggs are frothy add cream of tartar. Continue mixing on medium-high speed until the eggs are white and nearly doubled in size. At this point add Splenda or Stevia one tablespoon at a time. Continue mixing the meringue until the mixture begins to form stiff peaks in the mixing bowl.
In a separate bowl, combine all of the dry ingredients. Gradually fold the sweet potatoes into the dry ingredients until well incorporated. Make sure that there are no clumps of flour or protein powder.
Gently fold the sweet potato mixture into the meringue. Fold from the sides towards the center until the mixture is well incorporated. Be careful not to over mix and deflate your meringue.
Divide the batter between muffin cups. Bake for approximately 35-40 minutes or until a skewer comes out clean.
Makes 12 muffins.
Nutrition Info (1 muffin):
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Tags: breakfast, clean eating, diet, fast, fast and easy recipe, fast breakfast ideas, flat abs diet, food on the go, gluten free diet, gluten free recipe, good food, healthy diet, healthy eating, healthy food, healthy weightloss menu, low calorie meals, meal, modern classics, new year's resolution, portable food recipes, raise your immunity, resolutions, sweet potato, the eat clean diet cookbook, vegan recipies easy, vegetable recipes, weight loss diet