Anabolic Apple Pumpkin Spice Muffins--Sugar Free

Difficulty: EASY
Yield: 24 muffins (1 per serving)
Nutrition Information
Calories: 115
Protein 5g; Carbohydrates 5g;
Fat: Sat. 1g; Polyunsat. 2g; Monosat. 4g
Fiber: 1.5g

About this Recipe

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Pumpkin is not just for Thanksgiving.  Solid-pack canned pumpkin is loaded with nutrients, anti-aging and disease-fighting properties, and fiber. The alpha-carotene and beta-carotene found in pumpkin are potent antioxidants. They are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Sweetened with erythritol and liquid stevia extract, these sugar free muffins are great as a quick snack or breakfast on the run. The cheapest source for erythritol crystals and liquid stevia I have found is at iherb.com (links:  erythritol, liquid stevia). Use referral code KOQ452 when you check out and get $5 off your first order.

Shirley says these muffins taste like something you'd get at Starbuck's (can I say that?). You'd never know they're healthy nor would anyone think they're sugar free.

Ingredients

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Topping

• 2 Tablespoons All Purpose Unbleached Flour
• 1/2 Cup Erythritol Crystals (for non-sugar free version, substitute 1/2 cup white sugar)
• 2 teaspoons cinnamon
• 2 Tablespoons softened butter

Muffin Batter

• 1-3/4 Cups Erythritol Crystals
• 3/4 teaspoon Pure Liquid Stevia Extract
• 1/2 Cup Very Hot Tap Water
  (for sugar version, substitute 2-1/4 cups sugar for erythritol and stevia)
• 1 (14 oz) Can Solid Pack Pumpkin
• 4 Large Eggs
• 3/4 Cup Canola Oil
• 5 Scoops Vanilla Whey Protein Powder
• 1-3/4 Cups All Purpose Unbleached Flour
• 2 teaspoons Baking SODA
• 3/4 teaspoon Salt
• 1-1/2 teaspoons Cinnamon
• 1 teaspoon Nutmeg
• 1 teaspoon Ground Cloves
• 1/4 teaspoon ground allspice
• 2 Cups Granny Smith Apples (about 3 medium)--peeled, cored and diced.

Directions

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1. Make the topping: in a bowl blend the flour, erythritol, cinnamon and butter until mixture resembles coarse meal.
   
   
2. Preheat oven to 325 degrees F. Thoroughly spray two full size muffin pans (24 muffin cups total) with non-stick cooking spray.
   
   
3. Into a large bowl, mix together the erythritol, hot tap water and stir to start dissolving erythritol. Add eggs, pumpkin, canola oil and stevia. Whisk to thoroughly combine.
   
   
4. Into a medium bowl, mix together the flour, protein powder, salt, baking soda, and spices.
   
   
5. Stir the dry ingredients into the wet a little at a time until all dry ingredients are fully incorporated. Stir in the diced apples.
   
   
6. Divide batter among 24 muffin cups (cups will be almost full). Top each with the topping mixture and bake for 30-35 minutes.

Pannukakku (Finnish Pancake)--Kicked up Anabolic Version

Difficulty:  EASY
Servings: 6
Nutrition Information
Calories:  314
Carbohydrates 27g; Protein 24g.
Fat:  Saturated 7g; Polyunsaturated 1g; Monosaturated 4g

Hyvää Heikinpäivä!

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In honor of Heikinpäivä (Saint Henrik’s Day), I have chosen to upload a kicked up anabolic version of Panukakku (A custard-like Finnish pancake). Even Paavo Nurmi (the most famous Finnish athlete) would have approved this version! St. Henrik is the patron saint of Finland, and St. Henrik's Day (Heikinpäivä) is the day that marks the halfway point of the winter. At this time farmers checked to make sure that their stock of hay, grains and other commodities were only half gone as to sustain them for the rest of the winter.

On this day, as well as most other Finnish name days, there are some folk sayings associated with Heikinpäivä. Three that are still rather popular and they are: Karhu kaantaa kylkea (The bear rolls over to the other side, meaning winter is half over), Talven selka taittuu (Winter's back breaks), and Heikki heinaa jakaa (Heikki divides the hay). In our small town of Hancock, Michigan, with its close ties to our sister city, Porvoo, Finland; and with Finlandia University in the epicenter of the city; Heikinpäivä is celebrated with vim and vigor. A parade, dancing, an artisan market (Tori), Finnish crafts, a wife-carrying contest, and the ever popular “Polar Dive” into the icy waters of Portage Lake are annual traditions. Check out these images of some of last year's Heikinpäivä Celebration.


About this Recipe

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This is about as close to a perfect balance of protein, carboyhdrates and fat as you can get in one meal--pretty close to the 40/40/20 ratio described on the General Nutrition Page.  We pair this up with an anti-oxidant packed sugar-free blueberry sauce (recipe follows).  Of all the fruits, Blueberries are the most antioxidant-rich of all.  Pannukakku with blueberry sauce makes a great breakfast, and works quite well as an anabolic dessert.  Leftovers will keep 4-5 days in the refrigerator--nuke it for 45 seconds to reheat.

Ingredients

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• 4 Large Eggs
• 1/4 Cup Honey (Use organic or raw honey to get the most health benefit)
• 1 teaspoon Salt
• 2.5 Cups Skim Milk
• 1/2 Cup Unbleached Flour
• 3 Scoops Vanilla or Unflavored Whey Protein Powder
• 1/2 teaspoon Pure Vanilla Extract
• 4 Tablespoons (1/2 stick) Butter

Directions

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1. Preheat oven to 375 degrees F. Select a HEAVY oven-safe 12 inch frying pan (I like cast iron) and preheat it in the oven as well.
   
2. When the oven and frying pan are preheated, place the butter into the hot frying pan. Gently rotate the frying pan to coat it evenly with the melted butter.
   
3. Place all the remaining ingredients into a blender or mixing bowl.
   
4. Pour all of the excess melted butter from the frying pan into the batter mixture and process or whisk until the dry and wet ingredients are fully incorprated--DO NOT OVER BLEND. You don't want this mixture to be foamy.
5. Pour the batter into your prepared frying pan and bake for about 25 minutes. The pancake should be nice and puffy with raised edges that are golden brown. A knife inserted into the center of the pancake should come out clean. Meanwhile, make the blueberry sauce.
6. Remove from oven and let stand 10 minutes before serving. Cut into 6 wedges. Note:  The pannukakku will fall in the middle as it rests--This is the way it is supposed to be.

Blueberry Sauce--The Finns call it Marja Vellia (Berry Soup)

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• 1 Cup Frozen (or fresh) Blueberries
• 1/4 Cup Water
• 2 to 3 packets of your favorite artificial sweetener (I prefer all-natural stevia)
• 2 teaspoons Cornstarch + 1 Tablespoon water

Directions

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1. Combine blueberries, 1/4 cup water, and the artificial sweetener in a small saucepan and bring to a boil.
   
2. Combine the cornstarch with 1 Tablespoon of cold water and whisk into the hot berry mixture until the sauce is slightly thickened.