Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Tangy Sweet Golden Berry Protein Muffins

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Hey peeps,

I have been getting quite behind on my recipe postin as of late so I need to get back on that. Muffins have been ruling my life lately as they are easy to make a batch of to have on hand for me and my boyfriend to snack on during the week. I will say that some of my muffin attempts are more successful than others as you know my tendency to possibly overdue the ‘healthifying’ of goodies leaving them dry and/or slightly flavourless when eaten on their own.

Always a work in progress my friends.


The ones I will share with you today turned out quite well

Fresh out of the oven

Fresh out of the oven

Aren’t they cute? They had a delicious cinnamony aroma as they were cooking up from the amazing Cellucor Cinnamon Swirl (all my whey lovers, this is a MUST TRY!) that was used in the batter.

IMG_2970Upon taking a bite, they had good flavour and a great burst of tang from the addition of these lil guys

IMG_3055Organic Golden Berries. These lil superfood powerhouses are full of great benefits for the body:

  • Beta Carotene…A plant pigment that is used in the body as one of the inactive precursors to Vitamin A (provitamin A). The body than converts it to Vitamin A which than has many important bodily functions (see below).
  • Protein…The macronutrient that gives you the building blocks of the body, amino acids. (2 grams per 1 ounce serving)
  • Bioflavanoids….organic compounds in plants that contribute to a wide number of important functions including pigmentation, which aids in reproduction (through being attractive to pollinators), cell signaling, cell cycle inhibitors, etc. In humans, they have been show to have antioxidant, anti-viral and ant-inflammatory properties. Also being researched is their role in the prevention of cancer and cardiovascular disease symptoms.
  • Vitamin A…powerful antioxidant properties (immunity), vision (through it’s conversion to retinal) and growth and development of the body.
  • Fiber…Pectin in particular (soluble fiber), about 3g per ounce
  • Iron…Important for hemoglobin through binding and carrying oxygen in the blood (6% in one ounce)

PLUS they are lower in natural sugars than many of the other dried fruits. Compare the 13 grams found in goji berries with the 9 grams in these guys. I know I know, it’s natural sugar, but still, sugar all does the same thing in the body (*strength of the response can be affected slightly by fiber, fats or other components in the food) and dried fruits are a very concentrated source of natural sugar. By this I mean that they pack in a lot in a very small quantity. Beware mindless munchers.

If you want to learn more about the health benefits, cooking uses and cultivation process of golden berries and many other superfoods check out the home page of NavitasNaturals

So that you have had your fact of the day fulfilled, onto that recipe.



Golden Berry Cinnamon Protein Muffins

Makes 10 whittle muffins

Dry Ingredients:

1 cup oats

1.5 scoops Cellucor Cinnamon Swirl Whey (or can use vanilla with some added cinnamon)

2 tbsp coconut flour

2 tbsp flax meal

3 Organic Stevia packets (or more to taste)

1 tsp cinnamon

1/2 tsp baking soda

Wet Ingredients:

1/2 cup unsweetened apple sauce

1/4 cup + 1 tbsp goat yogurt (or greek yogurt)

1/4 cup liquid egg whites

1 tbsp sugar-free maple syrup (or pure, or honey, or another liquid sweetener)

1/2 tsp vanilla extract


1/4 ounce raw cacao nibs

1.65 ounces golden berries (or a handful or two)


  1. Preheat the oven to 350 degrees.
  2. In a blender, pulse 3/4 cup of your oats until a flour consistency (leave 1/4 cup for some texture). Add to all of the rest of the dry ingredients and add-ins (*This is so they get coated and don’t just sink to the bottom of the muffins when cooking). Take care in ensuring all of the coconut flour is broken up.
  3. Combine all of the wet ingredients in a smaller bowl.
  4. Gently fold the wet into the dry.
  5. Divide your batter to 10 muffin cups or sprayed muffin tins.
  6. Bake until the tops are golden and firm to the touch. A toothpick will come out just about clean.
  7. Let cool and enjoy!

Soft, moist and yummy, these guys have a nice chewy factor from the golden berries and the oats while also having a slight crunch from the cacao nibs. A lil chocolate ain’t gunna hurt no body. đŸ˜‰

Happy snacking all



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