Pumpkin Muffin

On Saturday we had to take a plate for the fundraiser which I left on the bench at home.  Oopsie!  The idea was to take a Paleo plate so I went searching the net for recipes for muffins or something like that.  Now, I always find it amusing that you can get recipes for cakes and muffins and the like.  I'm not sure if cavemen made their own coconut flour but, oh well, it's not like I could take a big slab of meat.

I found a nice recipe for pumpkin muffins but made some changes because I didn't really trust the recipe.  Also, the original recipe called for organic honey which I didn't have so in true caveman style I hunted and gathered in my cupboard and found maple syrup.  Most of the quantities in my recipe are guesstimates as I tasted as I went along and added bits here and there.  Anyway, here's my version:

1/2 cup coconut flour
1/8 tsp salt
1/2 tsp baking soda
1 tsp ground cinnamon
1 tsp ground ginger
3 large eggs
1/2 cup cooked, mashed pumpkin
4 tbsp maple syrup
2 tbsp butter
vanilla

Mix the flour, salt, baking soda and spices
Add in eggs, pumpkin, honey, butter and vanilla
Transfer batter into paper lined muffin tray
Bake at 180degC for 25 min

I forgot to take a photo of the finished product but here is a pic of the patty cake paper today's muffin was in

It was given the 'hubby tick of approval' and that is a pretty big wrap.

Protein Bars

I was doing some baking on the weekend, my pumpkin vine has been going off and I needed to get rid of it so I added some to my homemade protein bars. I must say it was very yummy and thought I would share the recipe - its kind of based on a recipe from Tosca Reno's Eat Clean Diet for Kids and Family.

1 cup protein powder (I used chocolate as that's all I have)
1/2 cup SR flour (she suggests spelt flour but I didn't have any)
2 cups oats
1/2 cup LSA
1 cup mashed cooked pumpkin
1/2 unsweetened apple sauce
3 tsp sweet mixed spice
I had to add a little water as well.

Add all ingredients together and press into a lamington tray.
Cook at 180degC until golden (about 20 minutes)

I should have taken a photo but I was slack

Muffin Recipe

Here is my muffin recipe:

1 cup oats
1 cup milk
2 egg whites, lightly beaten
2 tbsp butter
1 apple, finely chopped
6 prunes, finely chopped
1 cup SR flour
3 tbsp sugar or heat-stable sugar substitute equal to 3 tbsp
2 tsp mixed spice
1/2 tsp baking soda
1/2 tsp salt (optional)

Preheat oven to 200 deg C
Combine oats and milk in a medium bowl and let stand for 10 minutes.
Mix in egg, fruit and butter.
Combine flour, sugar, spices, salt and baking soda in another bowl.
Add oat mixture to dry ingredients and mix until dry ingredients are moistened (do not overmix)
Pour batter into muffin tray and bake for 20 - 25 minutes or until golden brown.

As I said instead of apples and prunes you can use other fruits like bananas or apricots.

For Debstar

Okay I'm going to try to copy this from Fitness Destinations:

"Dive Bomber Push Ups

This exercise was also featured as the exercise of the day, and is an incredible movement not just for upper body strength, but for core stabilization as well.
In order to do the Dive Bomber Push Up correctly, be sure to have a very controlled rate of speed during the exercise, and also follow the same upward and downward arch throughout the repetition.
Also, get as much of your body as close as possible to the floor without actually coming into contact with the floor, and be sure to return all the way up to the fully extended position when you ascend back to the top of the movement."

Not sure how to get the animation up there but if you click on the link you should be able to see it.

Liz sent me the recipe for the cheesecake. I love it as its quick and easy to make.

100 g Frozen Raspberries
100 g Cottage Cheese
10 g Protein Powder (I think Liz had Vanilla flavour but I normally use chocolate or at the moment Cookies and Cream)

Mix them all together and place into freezer until just frozen.

Yummo!