We Are Kookoo For The Muffe Here In Shebnation!

 

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Portability becomes a big deal if you are an on-the-go kind of person, or if you lift weights and need food immediately. There is nothing like a lifting hunger to make you shit all over your macros! That’s why protein packed muffins are a win/win in the world of Shebnation macros. If you can dream it, you can bake it the fuck up in a muffin tin, that’s what I always say.

Muffin comes from the word Muffe, which in German means small cake and that’s what we have here- small, custardy cakes of sweet (but not too sweet) and savory goodness, satisfying and very friendly in terms of their macros splits. I have three new snacks recipes for you but I urge you to experiment with other ingredients and flavors. Just remember to add some whole egg or egg whites to bind your little muffe creations! I love these cold out of the fridge but you an easily that them up in the microwave, add some greens and vinaigrette and have a great lunch!

 

Oatmeal Banana Muffins

Makes 12
Macros:
152 Calories (per muffin)
26 C | 4 F | 4 P | 3 Fiber (per muffin)

 oatmeal

  • 360 grams instant oats (you can do flavored ones but they might affect the macros slightly)
  • 1 tsp baking soda
  • pinch of salt
  • 1 tsp Cinnamon
  • 180 ml. 2% milk (3/4 cup)
  • 2 eggs
  • 1 tsp Vanilla
  • 240 grams mashed banana (2 bananas)
  1. Preheat the oven to 375 F/ Gas Mark 5
  2. Add the oats, baking soda and salt to a bowl. In a second bowl, mash the banana and add the eggs, milk and vanilla, Stir to combine.
  3. Add the banana mixture to the oat mixture and stir.
  4. Spray a muffin tin with oil or use cupcake liners. Divide the mixture into 12 and bake in the oven for 20-25 minutes. let cool in the in for 10 minutes, then place them on a rack to cool all the way. These will last 3 days in tupperware.

 “Caprese” Bread Pudding Muffins

Makes 12
Macros:
99 Calories (per muffin)
13 C | 6 F | 13 P | 6 Fiber (Per muffin)

caprese

  • 300 grams fresh mozzarella
  • 300 grams diced tomatoes
  • 400 ml egg whites
  • 1 tsp dried basil
  • salt and pepper
  • 4 slices whole grain bread that’s been toasted (I used Brownberry 100% whole wheat because my intern doesn’t like it and I had to use it up, but you can use the bread or GF bread of your choice. May change the macros slightly)
  1. Pre-heat your oven to 400F /Gas Mark 6
  2. Cube the mozzarella up, add the egg whites, tomatoes, basil salt and pepper. Stir to combine. Cube up the taste into small squares and add to the mixture. Let the bread soak up all the juices.
  3. Spray a 12 cup muffin pan (do not use cupcake liners in this case). Divide the mixture evenly into 12 muffins. Bake for 20-30 minutes.
  4. Note: egg whites tend to look very terrible and weepy during the cooking process. Do not despair! They will eventually firm up. Make sure these look firm and browned before you take them out of the oven.

Sweet Potato, Cheese Hash with Taco Flavors (Olé!)

Makes 12
Macros:
99 Calories (per muffin)
9C | 4 F  | 8 P | 1 Fiber (per muffin)

sweetpotato

  • 400 grams raw sweet potato, grated. (2 medium sized sweet potatoes)
  • 60 grams onion, diced fine (1/2 a medium onion)
  • 150 grams bell pepper (any color you like) diced fine (1 pepper)
  • 2 eggs
  • 300 ml egg whites
  • 160 grams grated reduced fat cheddar cheese (if you have lots of factors, use regular fat cheese)
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp paprika
  • pinch of salt and pepper
  1. Pre-heat your oven to 400F/ Gas Mark 6
  2. Throw everything in a bowl and combine well.
  3. Spray a 12 cup muffin pan (do not use cupcake liners in this case). Divide the mixture evenly into 12 muffins. Bake for 20-30 minutes.
  4. Note: egg whites tend to look very terrible and weepy during the cooking process. Do not despair! They will eventually firm up. Make sure these look firm and browned before you take them out of the oven.

 

Other flavor variations:

  • Spaghetti squash, chicken sausage pizza. Use whole eggs, mozzarella and pizza sauce.
  • Grated potatoes, egg, ham and cheese.
  • Egg white, scallion, spinach and feta.
  • Asparagus, goat cheese, chive and egg.

 **Note: for all egg based savory muffins, do not use cupcake liners. They get soggy and stick to the muffin and it is unpleasant. No-one wants to eat an unpleasant muffin.

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Read more "We Are Kookoo For The Muffe Here In Shebnation!"

Three Snacks to Get Through the Afternoon- Shebnation Style, In 5 minutes or Less!!!!

Snacks snacks snacks. Err’body wants them, but how to find some good ones that fill you up inside- and take you from 3PM to dinner? Put down your cheese and crackers- these 3 ideas will have you in happy macro heaven!!!

Snack 1: Shrimp-Avocado-Toast

Macros:
215 Calories
19 C | 9 F | 23 P | 7 Fiber

shrimptoastsnack

You can use already cooked shrimp or throw some raw shrimp into boiling water for 2 minutes and rinse them off in cold water. Poached shrimp can be stored in the fridge for about 2 days.

Toast a slice of bread (I used Ezekiel sesame bread here). Chop up 2.5 ounces (68 grams) of poached shrimp and combine with 40 grams of mashed avocado (about 1/2 a medium avocado). Season with salt, pepper and a squeeze of lime and spread upon your toast.

Wrap in plastic for transport. Note: this does not transport entirely too well. I’m sorry. But maybe an at home snack….

Snack 2: Sweet Potato-Cottage Cheese-Salsa

Macros:
200 Calories
29 C | 2 F | 14 P | 4 Fiber

sweetpotsnack

Steam a medium sweet potato in your microwave. Cut it in half. Top half with 1/2 cup (113 grams cottage cheese-we used 1% fat) and 2 tbsp of your favorite salsa. Season with salt and pepper.

Tuck into a tupperware for portability.

Snack 3: Chicken-Feta-Cucumbers

Macros:
203 Calories
4 C | 7 F | 28 P | 2 Fiber

chickensnack

Cube up 75 grams of chicken breast and combine with a chopped and peeled Persian (mini) cucumber (100 grams), and 1 ounce (28 grams) of good sheep’s milk feta. Season with salt, pepper and a squeeze of lemon. Mason jars work great here to bring to and fro, or if you hate hipsters, just a damned ziplock bag! Pull out your jar or sack and stare down all the donut eaters in your office!

Read more "Three Snacks to Get Through the Afternoon- Shebnation Style, In 5 minutes or Less!!!!"