Mornings. In the ideal world, we all carve out time to sit down with our cup of tea or coffee, make a nice balanced breakfast, and relax to eat with our loved ones over casual conversation before taking on the day. Since that isn’t always the case (‘haha’, I hear some of you exclaim), it’s important to me to have something healthy that we can grab in a rush for those busy mornings.
Regardless of how much of a rush I’m in, I ALWAYS eat breakfast. Beyond the obvious fact that I’m hungry (they don’t call it break-fast for nothing, I haven’t eaten in about 10 hours!), it is the best way to kick start your metabolism for the day and fuel your body, especially your brain. Some people skip breakfast in hopes that it will help them lose weight. Bad idea.
Muffins are a perfect solution; however, they typically don’t have much protein in them. Protein is important to help keep us feeling full, but we also need it for pretty much every bodily function including building muscle, maintaining a healthy immune system, making hormones and providing the building blocks for our hair and nails (to name a few). I figured it was time that I create a muffin that was also high in protein to solve my morning dilemma.
To get enough protein in the muffins to accomplish my mission I used Greek yogurt, eggs, nuts and protein powder. Now, let’s be honest here. Protein powders, can be terribly confusing. Vegetable or dairy? Casein, whey, soy or vegan? Flavoured or unflavoured? The answer is that it really depends on what you are trying to achieve along with your personal taste and lifestyle. The reality is that, from a protein quality perspective, dairy protein is still superior. To get technical for a moment, protein quality refers to how well the essential amino acid profile (the building blocks) of a protein matches the requirements of the body along with the digestibility of the protein and bioavailability of the amino acids. Dairy has received a lot of negative publicity, but in the science-based nutrition world, it is still considered a high quality protein. That being said, there are other reasons why people choose alternate protein sources, including ethical or environmental reasons, which I absolutely respect and appreciate.
I personally use a few different protein powders for a couple of reasons. First of all, they each taste different, and I love having the variety from both a taste and nutrition perspective. I used the Genuine Health Fermented Greek Yogurt Proteins+ in this recipe as I wanted to compliment the Greek yogurt that I put in the recipe, it’s a high quality protein without unwanted fillers and additives (like all Genuine Health Products) and I love the flavour. Milk protein (and inherently the protein in this product) is predominantly casein, which is a longer-acting protein while whey is the other type of protein found in dairy (milk is naturally 80% casein, 20% whey), which is a faster acting protein (referring to the speed of absorption). Interestingly the protein present in yogurt tends to be more readily digested than the proteins present in milk. This is due to the pre-digestion of milk proteins that occurs through the action of the bacteria present in yogurt. The fermentation also breaks down a lot of the lactose in the dairy, which makes it easier for a lot of people with lactose sensitivity to digest.
Science aside, these muffins taste delicious!
Makes 18 muffins
- 2 c. grated ripe Bartlett pear (skin on)
- 2 eggs, whisked
- 2 tsp. vanilla
- 1/3 c. vegetable oil
- ½ c. vanilla Greek yogurt
- 1/3 c. brown sugar
- ¼ c. honey
- 2 tsp. cinnamon
- ¼ tsp. nutmeg
- ¼ tsp. salt
- 1 c. whole wheat flour
- ¾ c. all-purpose flour
- ¾ c. Genuine Health Fermented Greek Yogurt Proteins+ (Natural Vanilla)
- ¾ c. chopped toasted pecans
- 1 tsp. baking powder
- 1 tsp. baking soda
- Preheat your oven to 350F and line a large muffin tin with paper liners.
- In a medium mixing bowl, combine the grated pear, eggs, vanilla, vegetable oil, yogurt, brown sugar and honey.
- In a large bowl, combine the remaining ingredients and whisk together. Add the wet ingredients into the dry ingredients and stir together with a rubber spatula until well combined.
- Using a large ice cream scoop, portion out the muffin mix into the prepared liners.
- Bake for approximately 25 minutes or until just golden brown and a toothpick inserted in the centre comes out clean. Remove from the oven to cool on a baking rack and serve (these freeze well).
This is a Genuine Health sponsored post. I love their products and feel very fortunate to have them as a partner. All views expressed are my own.