I developed the following recipe to save some money on meal replacement products and to have more control over the ingredients.
Each muffin contains 104 calories (32 protein, 41 carb, 31 fat) and is about 1 block of each macronutrient in the zone diet. They also contain omega 3 fatty acid and 3.3g of fiber. The taste is certainly nothing to rave about but it's not bad either; better than most Balance Bars.
The recipe makes 6 muffins and uses egg whites for protein and texture, oat meal for carbs, fiber and some protein, and flax seeds for fat, omega 3 fatty acid, fiber, and some protein. Salt and splenda are added for taste.
Ingredients:
6 egg whites
1 cup old fashioned (rolled) oats
4 Tbl flax seeds
1/4 tsp salt
6 packets (1g each) splenda
Instructions:
Add the oats and salt to a food processor and grind the oats into flour.
Use a spice or coffee grinder (or mortar and pestle) to grind the flax seeds into meal (the food processor will not do it). Combine the oats and flax meal.
Add the splenda to the egg whites and beat to soft peaks using a stand mixer, hand mixer, or even a whisk.
Fold the oat, flax mixture into the eggs whites. Spray a 6-cup muffin tin with non-stick spray and spoon the batter into the cups.
Bake at 350 degrees F for 20 minutes. Remove from tin and allow to cool on a rack for 10 minutes.
Use muffins as a snack or meal replacement as needed throughout the day. 2 muffins is equivalent to 1 Balance Bar.
Each muffin contains 104 calories (32 protein, 41 carb, 31 fat) and is about 1 block of each macronutrient in the zone diet. They also contain omega 3 fatty acid and 3.3g of fiber. The taste is certainly nothing to rave about but it's not bad either; better than most Balance Bars.
The recipe makes 6 muffins and uses egg whites for protein and texture, oat meal for carbs, fiber and some protein, and flax seeds for fat, omega 3 fatty acid, fiber, and some protein. Salt and splenda are added for taste.
Ingredients:
6 egg whites
1 cup old fashioned (rolled) oats
4 Tbl flax seeds
1/4 tsp salt
6 packets (1g each) splenda
Instructions:
Add the oats and salt to a food processor and grind the oats into flour.
Use a spice or coffee grinder (or mortar and pestle) to grind the flax seeds into meal (the food processor will not do it). Combine the oats and flax meal.
Add the splenda to the egg whites and beat to soft peaks using a stand mixer, hand mixer, or even a whisk.
Fold the oat, flax mixture into the eggs whites. Spray a 6-cup muffin tin with non-stick spray and spoon the batter into the cups.
Bake at 350 degrees F for 20 minutes. Remove from tin and allow to cool on a rack for 10 minutes.
Use muffins as a snack or meal replacement as needed throughout the day. 2 muffins is equivalent to 1 Balance Bar.