I adore muffins. I love to make them, and I really love to eat them! I can remember baking raisin bran muffins with my Grandma as a child. I loved baking with her...she let me lick the spoon as much as I wanted. 
Now, traditionally muffins are not the healthiest option, especially when restricted to a specific macros. So, I wanted to find a way to create a muffin-like treat that was low carb and high protein and tasty! I also wanted it to feel like I was full.

This recipe makes 3 'meals'. Depending on the size of your tins, you can get anywhere between three to four cakes per meal.

Three to four cakes, seriously?!? In one meal?!? Yes!!

This is a great example of Volume Eating.
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Volume eating is consuming food that is low calorie and nutritious but takes up a lot of space on the plate and in your belly. Is it possible to get the same nutrients from a shake? Of course it is! However, without the process of chewing your food (which fully activates digestive enzymes to help process your food and trigger your full & satisfied signals in the brain), you easily run the risk of over-eating or not feeling satisfied. Drinking a shake will never feel as satisfying as actually EATING your food. I don’t know about you, but I like to EAT. So, with that in mind, whip up a batch of these amazingly tasty breakfast muffins. Not only do they taste good, you will have 4 days of hassle free eating in the morning! Just grab and go!
 
Brit's Banana Protein Muffins 

Servings: 3 servings
Yield: approx 12 cakes (4 cakes per serving)
​Nutrition (per serving): Calories: 295 Total Carbs 31g Total Fat 6.8g Protein 29.5g
Sugars 14g Sodium 412 mg Fibre 6g also contains: Calcium 4 mg, Vitamin A 1mg, Vitamin C 10mg , Iron 4mg

Prep: 5 minutes
Tools: Blender/nutri-bullet or similar, muffin tins, paper liners
Cook time: 20-23 minutes* I baked at 180 C fan for 5 minutes then turned down to 160 C Fan until about 15-18 minutes or when the knife comes out clean

Ingredients:

• 300ml liquid egg whites
• 3 medium eggs
• 255 g banana (can use frozen, just let it thaw out first)
• 45g PHD Vanilla Pharma Whey (any vanilla whey/vegan protein powder will do)
• 30g ground oats
• 3 tsp chia seeds
• 1.5 tsp cinnamon
• 3/4 tsp baking powder
• Low calorie cooking spray to spray your liners (not necessary, but they do stick)

Method:
Before your start with the main recipe:

• Grab your oats and throw them in a blender and pulse until you get a flour-like consistency. I personally have a whole jar all ground up as I use them in this form all the time and it is MUCH more cost effective to do it yourself! Take out of the blender and set
• Pre-heat oven to 180C Fan

Main:

1. Place banana, egg-whites, eggs in the blender. Blend for 30 seconds.
2. Add in EVERYTHING else. Blend again for 30-60 seconds
3. See below for a slightly different method
4. Pour into your muffin tin liners, filling a little more than ½ way up.
5. Cook at 180C for 5 minutes then reduce heat to 160C and cook for an additional 15-18 minutes. Watch them, use a skewer to check doneness! When it comes out clean, it’s all ready to go!

Muffins will keep in the refrigerator for up to 5 days. Do not leave out on the counter. Enjoy!

The biggest challenge for many people at the start of a new journey is change. Making lifestyle changes can be really overwhelming and scary. When I first began my journey, I spent month after month trying different diets, fads, plans only to fail each time. I felt that it had to be all or nothing. I wanted fast results; to see immediate results. I would complete overhaul my entire diet, throwing away all the "bad" stuff, only eating clean/paleo/juicing...you get the picture. I would be completely dedicated for the first few days then slowly start to spiral out of control. Too many things to change at once, too overwhelming, too hard to maintain. 
Clearly big change wasn't working, and I finally realized that perhaps it was time to try something different. And so I began again, determined to set small goals, one at a time. The first was to drink 2 litres of water per day. They say to take anywhere from 21-66 days to form a habit. My goal was to make it a habit. One thing to focus on and I was off! I felt better almost immediately. I was more awake, no longer had as many headaches, and lost a little bit of weight. 
My next goal was to eat three proper meals a day. I was a notorious binge eater. I would eat too much then starve myself for days trying to make up for it. Again, I began to feel better. More energy, decreased crazy binge cravings and less food guilt! 
Even though this process was taking much longer, I was finally able to make changes that I could stick with and be proud of. 

What are a few great healthy habits to develop?

Eat breakfast every morning! If you currently don't eat breakfast at all, you could set a goal of trying to fit it in 4 days a week. Start small and work your way up.

Drink a glass of water first thing in the morning when you wake up. I put one on my night stand in the evening ready for sips in the night and to finish off when I wake up. 

Take a quick 10-15 minute walk after dinner in the evening a couple of nights per week. It will help with digestion and allow you to enjoy a little fresh air before bed.

​A small success is still SUCCESS!