Prescription 2014: Healthy Caveman MuffinsAugust 18, 2014 Written by JP [Font too small?]
Availability and convenience play major roles in maintaining a healthful eating plan. The trouble is that many readily available foods and snacks such as muffins, protein bars and smoothies contain questionable additives and ingredients. But, there’s no rule that says you have to compromise convenience in order to stick to a wholesome diet. All you really need to do is learn how to make the types of food you wish you could find at your local market. It’s probably easier then you’d imagine and usually a whole lot less expensive as well.
My Healthy Fellow Caveman Muffins can be enjoyed by those hoping to gain, lose or maintain weight. For those striving to lose or maintain, a recent paper in Nutrition Journal reports that eating a high protein breakfast reduces post-meal cravings for savory and sweet foods. The authors of the trial explain that high protein breakfasts increase plasma homovanillic acid (HVA), a marker of dopamine production that affects food cravings and food reward responses. In the study, “high protein” was classified as a breakfast containing 32 grams of protein. If you’re trying to gain weight, I suggest eating these muffins as dessert or as a between meal or bedtime snack. For weight gain purposes, try heating them up and spreading on some grass fed butter or Melt. Adding a small amount of no-sugar added fruit spread also contributes to the cause.
Healthy Fellow Caveman Muffins
2 Omega-3, Organic Eggs
1 Cup Frozen, Organic Blueberries
3/4 Cup Creamy Almond Butter
3/4 Cup Organic Pecans
3/4 Cup Organic Coconut Milk
3/4 Cup Organic Shredded Coconut
2 Tbs Organic Vanilla Extract
1/2 tsp Sea Salt (NutraSalt)
Nutritional Content (Per Muffin): Calories: 320. Protein: 6 grams. Fat: 28 grams. Fiber: 3 grams. Non-Fiber Carbohydrates: 8 grams. This recipe makes nine muffins per batch.
The preparation for this recipe couldn’t be easier. Start by pre-heating your oven to 350° F. In a large mixing bowl, thoroughly combine the wet ingredients: almond butter, coconut milk, eggs, vanilla extract. Next, coarsely chop the pecans. Add the shredded coconut, pecans and salt to the wet ingredients and mix well. Gently fold in the frozen blueberries. Place nine cupcake liners in a cupcake baking pan. Fill each liner about 3/4 of the way to the top. Bake for about 25 minutes. Use a toothpick to test doneness – if you poke it and it comes out clean, they’re done! These muffins require refrigeration and stay fresh for at least a week.
Besides the fact that this recipe avoids artificial and highly refined ingredients, it also packs powerful nutrition. Current studies have found that blueberries support vascular function whether cooked or fresh. Various forms of almonds (almond butter, raw, roasted or whole nuts) improve blood sugar control and several cardiovascular risk factors. Pecans contain catechins and tocopherols which protect LDL cholesterol from oxidizing, a primary contributor of atherosclerosis (AKA hardening of the arteries). And, last but not least, coconut oil helps to moderate appetite and may even decrease waist circumference and its associated dangers, including type 2 diabetes. Try finding all of these health benefits and more in a Cliff Bar, Kashi Cereal or a Naked Juice Smoothie!
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – A Randomized Crossover, Pilot Study Examining the Effects of a Normal … (link)
Study 2 – Intake and Time Dependence of Blueberry Flavonoid-Induced … (link)
Study 3 – Impact of Processing on the Bioavailability and Vascular Effects of … (link)
Study 4 – Acute and Second-Meal Effects of Almond Form in Impaired Glucose … (link)
Study 5 – Effects of Plant-Based Diets High in Raw or Roasted Almonds or Roasted … (link)
Study 6 – Pecans Acutely Increase Plasma Postprandial Antioxidant Capacity … (link)
Study 7 – A Monounsaturated Fatty Acid-Rich Pecan-Enriched Diet Favorably … (link)
Study 8 – Pecans Lower Low-Density Lipoprotein Cholesterol in People with … (link)
Study 9 – Impact of Medium & Long Chain Triglycerides Consumption on Appetite ... (link)
Study 10 – An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin … (link)
Pecans Increase Post-Meal Antioxidant Status
Source: J Nutr. 2011 Jan;141(1):56-62. (link)
Tags: Blueberries, Coconut, Nuts
Posted in Food and Drink, Nutrition, Recipes