Baking Question....

[naughtoj]

Hi everyone...

Does anyone know of a recipe for high protein, high fiber muffins that are not low carb?? I tried Keta's flax muffins and they were really pretty good. I thought I would try to cut out some of the chocolate chips as it seemed a little too much chocolate for me. I thought about adding banana and WANTED to add protein somehow, but I am confused.


I got this recipe off the internet. I wonder, is there any way to add more flax seed to it and maybe some protein?? I want to keep high fiber but add some more protein. Anybody got any recipes, or any way to modify the one below?? I know I can add flax for the oil or butter in a recipe, but that is about all I know... Thanks for any help....Janice

Title: Oat Whole Wheat Banana Muffins (Redux)
Yield: 12 Servings

Ingredients

1 1/2 c quick-cooking oats
3/4 c whole wheat flour
3/4 c all-purpose flour
3/4 c brown sugar
1 1/2 ts baking powder
1/2 ts baking soda
1 ts cinnamon
1 ts ground ginger
1/4 ts salt
1 c blueberries; *see note
1 c lowfat buttermilk
1/2 c unsweetened applesauce
1 sm banana; mashed
2 tb canola oil
1 egg; beaten
2 tb flax seeds; ground
-(optional)

 

[prfitness]

Here's one that was on a packet of all bran cereal. It doesn't have flax though. Everyone I know who has tasted them says that they taste like cardboard and are as heavy as rocks. But I love them.

I cup wholewheat flour (you can use soy flour)
1/4 cup plain fat free protein powder (I use Genisoy)
3 packts splenda (you can use 1/2 cup of sugar, it makes the muffins a lot tastier and lighter)
1 tbsp baking powder
2 cups Fiber One cereal
1 1/4 cups skim milk
2 egg whites or 1/4 cup egg beaters
1/2 cup mashed bananas
1/2 cup blueberries

Stir together dry ingredients (except cereal), set aside. Combine cereal with milk, vanilla and let soak. Add egg whites and fruit to the above. Add flour mixture. Stir till moistened. Spoon into muffin tin sprayed with Pam and bake at 400 F for about 20 mins. You can adjust the proportions b'ween the protein powder and wholewheat flour to make it as high or low carb as you want.

 

[briee]

Hi Janice, funny you should mention this subject. I too was looking for a higher protein muffin. I'd rather have lower carbs, but that's not too possible in a muffin recipe.

I just tried Keta's flax muffins yesterday except I used spelt flour instead of white. Instead of the brown sugar I added 1/2 cup honey and I did not use any choc chips. I used rice milk instead of regular milk. And flax seed can actually be a substitute for eggs (Iground it), but if your looking for protein you probably want to leave the egg in. We all really like them!!!

I'm going to try them again or similar recipe and this time I want to add Protein powder by Naturade (I get the soy free veggie protein powder). I believe 1/3 cup equals 22 grams protein and I think I will try adding 2/3 cups and see what happens. I'll let you know. Maybe I'll try your recipe and add the protein powder to that!!!

Briee I

 

[naughtoj]

Briee,

Yeah, but if you add the protein, don't you have to compensate for it by either decreasing other ingredients or increasing or adding something? This is what I figured or else I would just add powder as well. Also, I went looking on the internet and found several recipes for muffins with 1.5 g. of carbs and high protein, but it was not of interest to me. Maybe you should look as well. Just enter "high protein muffins" in your search field. Or "low carb muffins". God knows, usually those will be high protein. Let me know if you get anything good. I am off for the next few days so I will try to experiment and I will let you know as well!! Janice

 

[Debra]

Use a high protein flour like soy flour for up to 1/2 of the flour. Check at a health food store for other types of flour like triticale or millet which are higher in protein than wheat flour.

You can also add non-fat dry milk to muffin/pancake recipes. Maybe 1/2 cup & reduce one of the grains/flours by a like amount.

Most recipes are pretty sweet. Decrease sugar by 50% unless it's already a low sugar recipe. By decreasing the sugar, you increase the protein %. The recipe above is sweetened w/ blueberries, applesauce & banana. You could easily decrease the brown sugar.

Use egg whites instead of whole eggs in a regular recipe. The one you posted is already low fat so the whole egg is needed for tenderness.

Ground flax seeds are a fat substitute but do add a little protein.

Pancake & muffin batter is quite similar so all of these ideas work for pancakes. Top w/ plain yogurt instead of syrup or butter. Top w/ fruit if it's not in the pancake. Though whole wheat pancakes w/ blueberries topped by peaches are pretty good!

Someone posted a bran muffin recipe. I like the low-fat version on the Post bran cereal box (it might be the same). Low fat & low calorie - and all the fiber puts a hold on hunger.

Debra

 

[khuynh]

[font size="1" color="#FF0000"]LAST EDITED ON Aug-29-02 AT 08:49PM (Est)[/font][p]That's what I love about the recipe, you can substitute all kinds of things in there based upon what your goals are.

Soy flour is good and so is Quinoa flour. Quinoa is a whole grain that is the most complete protein in the non-animal products. Quinoa is also very high in fiber and other really good stuff. You can usually pick up the flour at a health food store.

I've put bananas in them and raisins. I've done currants too ... those are pretty good.

Keep on experimenting ... you'll be amazed at the combinations you'll come up with.

Keta.

Edited to add ... Oh that's not the same recipe. Wow ... hummm.

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[briee]

Okay Janice, I'm really into muffin recipe substitution now. I found one we really liked. They are Apple Walnut Muffins and here's how it goes. I'm going to tell you how I made them and I can't have dairy or sugar, you can always substitute sugar and milk for the honey and water/ricemilk combination part.

3/4 cup apple sauce (original recipe called for oil here)
1/4 cup honey
dropper of stevia liquid (you can use 1/2 cup honey if you don't have stevia liquid)
4 Tblsp Flax seed ground
2 Tblsp. Rice or Soy milk powder
3/4 cups water
1 3/4 cups TART apples chopped
1-2 mashed bananas
2 tblsp wheat germ (you can leave this out, I just threw it in for nutrition)
1/2 cup chopped walnuts

Mix that up and add:

3/4 cup white flour
3/4 wheat or spelt flour
1/2 cup protein powder (I used Naturade soyfree Veggie Protein)
1 tsp. baking soda
1 tsp cinnamon
1 tsp salt
Mix only until moistened, if it needs more liquid add a little more water.

Keep in mind I don't eat sugar so almost anything remotely sweet tastes good to me. I really liked these and one thing I'm finding with muffins is that I can fluctuate a lot with ingredients and they still seem to come out okay. I did find that I can substitute the protein powder quite heavily in place of flour, so try that with any muffin recipe. This protein powder had 22 grams per 1/3 cup so by adding 1/2 cup, I've increased the protein of the muffins by quite a bit!!! I'd even try going 2/3 cup in place of the flour next time. The ground apples and banana added to the sweetness. Let me know if you have any variations. I'm going to try the quinoa suggestion next, that's supposed to be a very healthy grain.

Happy baking

Briee

 

[naughtoj]

Ok, well I made Keta's muffins again today. This time, I took out choc. chips and added one cup of bluberries and craisins mixed. I also substituted 1/4 cup soy flour for some of the WW flour and added a scoop of Designer Whey Vanilla Protein. I also added a little shake of oat bran. Well, they taste very similar but after cooking for almost 25 minutes I was dissapointed to find that the very inside middle was not done. I had already shut off the oven and all, so now I guess I could microwave them to finish them off???

Something I added must have added additional moisture (maybe the blueberries??) but I read an article that said when cooking with soy flour that baked goods tend to cook quicker, so I don't know what gives... Next time I think I will make them with no additives......choc. chips or blueberries that is. I like experimenting, but problem is, I don't know what to take away when I put something else in and vice versa... Thanks for all your guys' help on this one.. I will keep experimenting...Janice