Wednesday, October 22, 2008

Protein Power Muffins

Does your mom worry that you aren't getting enough protein? Are you looking for a great way to start your day? Do you need to rebuild muscle after a work out? One way to do that is these muffins. These are a variation on my pumpkin muffins, but packed with protein. The have soy, quinoa, and hemp, all of which are complete proteins (i.e. they contain all essential amino acids), as well as bran, flour, and walnuts (which provide essential fatty acids along with flax seed). Here's how the protein breaks down: wheat bran: 8g; oat bran: 4g; quinoa: 9g; flour: 19g; walnuts: 9g; flax seed: 3g; hemp seed: 44g; soy milk: 10g; chocolate chips: 8g. TOTAL: 114g, or about 9.5g per muffin. This is pretty good considering most adults need about 45 to 55g of protein per day. Eat two for breakfast and you've already had over 1/3 of your protein for the day.


INGREDIENTS
- 1 1/2 cups all purpose flour
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 cup sugar
- 2 tsp cinnamon
- 1/2 tsp salt
- 3/4 cups wheat bran
- 1/4 cup oat bran
- 3 tbsp ground flax
- scant 1 1/3 cups soy milk
- 1/3 cup canola oil
- 1 tsp vanilla
- 1 cup cooked quinoa
- 1/2 cup chopped walnuts
- 1/2 cup vegan chocolate chips
- 1/2 cup hemp seeds

METHOD
Preheat oven to 400 degrees. Lightly grease a muffin tin.
1. Whisk together flour, baking powder and soda, sugar, cinnamon, and salt in a large bowl. Mix in bran and flax.
2. Whisk soy milk, canola and vanilla in another bowl. Mix in quinoa. Add to dry ingredients and mix together with a wooden spoon until just mixed. Fold in walnuts, chocolate chips, and hemp seeds.
3. Divide batter into muffin tin (it will fill them right up). Bake for 20-22 mins.

15 comments:

Bex said...

These look so good. I haven't made muffins in a while but maybe these can break the muffin fast.

Jenn said...

Vegan Dad, I heart you! I'm in need for a pre/post snack for running and these sound perfect! Thank you :)

aimee said...

These sound wonderful. I loved your hearty autumn muffins so I'm sure these will be fabulous, as well!

allularpunk said...

awesome! by the way, i made your hearty autumn muffins this week and they are FABULOUS! i love them.

wambalus said...

Do you find, that the second you tell someone you're vegan, their first response is, 'but where do you get your protein?' And now I have an answer. Protein muffins. Brilliant.

Vegan Dad said...

wambalus,
I do get the protein question a lot. But the other day a student of mine asked me if I was a vegan. When I responded in the affirmative, she said, "Why would you do that?"

wambalus said...

Ha, yeah I've had that. I have an aggressively carnivorous sister who, though she never wastes an opportunity to order rabbit or steak when we're out to dinner, refrains from commenting about my choices. In fact, she recently wrote a post on her blog about having a vegan sister, and it kind of opened my eyes to her feelings towards veganism. Or, more specifically, my veganism.

http://whatilikenyc.blogspot.com/2008/10/i-hate-cookies.html

It makes me more sympathetic to her own conflicted view of eating meat. Her dislike of cookies I cannot understand though.

Amy S. said...

I made these tonight, expecting to sacrifice taste/texture for all of that protein-y goodness. Imagine my surprise when I bit into one and found it moist and flavorful! I substituted dried tart cherries for the chocolate chips, since I don't like too much sweet taste in the morning. Thanks so much, I now have a healthy, easy breakfast for this week!

Heidi said...

I just made these and they were perfect! I made some slight changes though, since I have a lot of allergies, but they still turned out the best I've ever made! I used rice flour, substituted almond milk for soy milk, olive oil for canola oil, cashews for walnuts, ground granola for wheat bran and and oats for oat bran. Wow, I am definitely making these again. Thanks for the recipe!

Familia CastaƱeda Moore Family said...

Finally got around to making them, they're awesome. Husband had two in a row! kids will test tomorrow at daycare. I am also giving some to a friend who recently had a baby, I think they'll make good new mom snacks.
Also made some substitutions and very good, recipe seems quite forgiving (spelt+xantham gum for wheat flour; coconut for canola oil; dried cranberries for walnuts; only half the hemp seeds; all oat bran). Using red quinoa makes them interesting too. Thanks!

Nym said...

unbelievable. these come highly, highly recommended. used frozen blueberries instead of the chocolate chips (not for health reasons, it's because i'm a sleep-eater and i eat all the damn chips in the middle of the night) and the berries were a nice addition.

i just finished my 2nd...i think this is going to be a staple breakfast from now on. i'll take any way i can get more quinoa into my diet. my girlfriend and i have recently upgraded our quinoa situation from keeping it in jars in the pantry to stage 2 - oatmeal cylinders. in between the brown rice and lentils.

thank you so much for these.

asienjade said...

I'll reiterate what Nym said--these muffins are awesome. Just made my second batch in 3 days, this time with cranberries. Love them, and I love that there's no messing with egg replacement (I know all you have to do is mix w/water, but I guess I can be that lazy). New favorite recipe, yay!

Jane said...

Hi there - thanks so much for the great post/blog! I'm an avid fan of hemp to fuel my active vegetarian lifestyle, and these sound wonderful. I'm wondering if you can recommend an alternative to the cooked quinoa in this recipe -- I'm unfortunately allergic to quinoa, but would love to try these power-protein muffins :)

Michele said...

I have many many large zucchini so I added a cup of that shredded and just a splash more soy milk. The result was a very delicious muffin and I will definitely make these again! Thanks for the recipe.

WK said...

I've made these many times. Just did the nutritional breakdown for calories and it seems to come out to close 300 calories per muffin. That's enough to make me hesitate to make them as often as I was making them before. Still, they are amazing. And, I did make substitutions, using coconut oil and cranberries instead of chocolate chips.