Volume Eating with Banana Muffins

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!