Peanut Butter And Jelly Muffins

Peanut Butter and Jelly Muffins - A healthy but flavorful take on the childhood PB&J sandwiches. Using one bowl, naturally sweetened and gluten-free! 

PB&J Muffins. Need I say more!? 

I’m pretty biased when it comes to anything using peanut butter. *Cough Healthy Strawberry Brown Rice Krispie Treats, Healthy Reese’s Peanut Butter Eggs, Peanut Butter & Jelly Protein Smoothie Bowl, Chocolate Peanut Butter Granola and Berry Parfait, Raspberry Almond Thumbprint Cookies, and the list goes on… 

So it was surprising to me that I didn’t have this recipe posted until now! I have been making it for so many loved ones and it has become my nutrition clients’ (link) #1 breakfast and snack favorite, that I just assumed I already had the recipe posted. Haha. 

But I can’t take all the credit for this masterpiece of a peanut butter and jelly muffin recipe. I have adapted this recipe from Minimalist Baker but have adjusted the ingredients just a smidge to make it more feasible and accessible for clients who would like to make these from home! 

With that being said, if I recommend this recipe for a client that is dealing with blood sugar issues, then I usually tell them to opt out of the maple and/coconut sugar and to leave the extra garnishes off like the jelly/jam. And the muffins will STILL taste amazing. 

This peanut butter and jelly muffin recipe will soon be in your go to muffin recipe arsenal. I Promise You! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Peanut Butter and Jelly Muffins - A healthy but flavorful take on the childhood PB&J sandwiches. Using one bowl, naturally sweetened and gluten-free! 

PREP TIME: 5 MIN | COOK TIME: 30 MIN | MAKES 12 Servings

Ingredients

• ¾ cup unsweetened applesauce

• ½ cup creamy or crunchy peanut butter

• ⅓ cup coconut sugar

• ¼ cup maple syrup

• ¼ cup unsweetened milk of choice

• ¼ cup coconut oil (melted)

• 2 eggs

• 1 tsp apple cider vinegar

• 1 ½ cup gluten-free flour blend

• ¾ cup gluten-free rolled oats

• 1 ½ tsp baking soda

• ½ tsp baking powder

• ¼ tsp sea salt

• 9-11 tsp naturally sweetened jam of choice

• handful blueberries as garnish (optional)

Directions 

• Preheat the oven to 350 degrees and lightly grease or line a standard 12 count muffin tin.

• In a large mixing bowl, whisk eggs and then add applesauce, peanut butter, coconut sugar, maple syrup, oil and milk and stir until combined and sugar crystals have dissolved. 

• Add baking soda, baking powder, and apple cider and whisk to combine. 

• Lastly, add the flour, oats, and salt and stir to combine. The batter should be scoopable, not pourable. If the batter isn’t on the thicker side, then slowly add in more flour. 

• Pour batter into muffin tins about ¾ full and top with ½ to 1 tsp jam and ¼ tsp more peanut butter. Swirl jam and peanut butter using a toothpick, making sure you don’t get too close to the edges or it will cause seeping when baking and can get too browned. You can also garnish with blueberries and oats on top or create an oat streusel topping! 

• Bake for 26-32 minutes or until a toothpick when inserted comes out clean. Allow to cool in tin for 20 minutes before allowing them to cool a second time on a wire rack. May need to loosen muffins from the pan by sliding a butter knife around the edges.

• Enjoy immediately after! Can keep at room temperature for several days and freezer friendly.  

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Strawberry Banana Egg White Oatmeal

Strawberry Banana Egg White Oatmeal - Doing a makeover on the classic carb heavy breakfast by increasing healthy fats and protein - all while balancing our blood sugar!

If you have been following our blood sugar week on Instagram, you might have noticed that my #1 advice when it comes to fighting sugar cravings is creating a well balanced meal! Protein and fat are the most satiating macronutrients, and oftentimes people turn to sugar simply because they’re hungry or it’s readily available. 

Protein and fat are the best ways to curb hunger in general, and if you’re full, you are less likely to crave sugar as often. Oftentimes, my clients find that when I tell them to eat more protein and fat during the day (especially at breakfast), they don’t struggle with sugar cravings at night. 

Starting your day off with a high-carb meal or a meal that is too low in calories can lead to wanting a big meal at night, late-night sugar cravings, or creating irregular meal patterns. 

That is why we are giving the typical breakfast dish, oatmeal, a makeover! 

Unlike most oatmeals that are loaded with sugar, these are high in protein using collagen and egg whites and use healthy fats from the toppings (coconut flakes, almond butter) You can also get different sources using milk or plain yogurt - however you would like to make this! 

I absolutely love using egg whites to increase my protein intake. Why? Because egg whites are 100% protein, nothing else which makes it easier to incorporate into most dishes like adding it to your normal egg breakfast or in your pancake, muffin, or cookie batter. 

Cinnamon - The key ingredient that makes this oatmeal great if you have blood sugar handling issues. Cinnamon is that special spice that helps to naturally balance blood sugar. So if you love it, go crazy with it! 

Of course, if you prefer to use the whole egg for this recipe, you totally can. Simply sub 1-2 whole eggs for the ¼ cup of egg whites. Just whisk eggs in a small bowl before following the normal recipe. 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Strawberry Banana Egg White Oatmeal - Doing a makeover on the classic carb heavy breakfast by increasing healthy fats and protein - all while balancing our blood sugar!

Ingredients 

• ½ cup gluten free, sprouted oats

• 1⁄4-1⁄2 cup egg whites

• ½ banana, sliced or mashed

• ½-1 tsp cinnamon

• 1 cup water, milk or both

• 1 scoop collagen (optional)

• Pinch of sea salt

Garnish: coconut flakes, nut butter, banana/strawberry slices, milk, chia seeds (up to you!)

Directions

1. To a medium pot, add oats, banana, cinnamon, sea salt and water/milk and stir to combine. Heat over medium-high heat for 5-7 minutes and stir constantly until liquid has absorbed. *I like to use a potato masher to mash the bananas in the mixture  for a more consistent texture. Slices or pre-mashed works fine too. 

2. Add egg whites and collagen into the oats and stir/whisk constantly. This will keep the egg whites from scrambling and will create a thick, fluffy consistency instead. Cook for about 1-2 minutes. 

3. Once the liquid is absorbed into the oatmeal, transfer to a bowl and add your favorite toppings. 

Notes

• Bananas were used as a natural sweetener but you can sub for another natural sweetener like pure maple syrup or honey or completely omit if need to.

• As said in the post, you can use 1-2 whole eggs instead of using only egg whites (completely up to you!)

Tropical Papaya Chia Pudding

Tropical Papaya Chia Pudding - A simple and nutritious breakfast escape! Meal prep, blood sugar stabilizer, and healthy fat friendly!

During the summertime, I want to eat all the tropical fruits - mango, dragon fruit, coconut, guava, pineapple, you name it!

But one of my favorite tropical fruits that I can’t seem to get enough of these days are papayas! Now, I have noticed that people don’t typically put papaya in their grocery cart. They either have no clue what to do with them or they don’t want to buy a large semi-expensive fruit and worry if they will like the taste or not. Well, I am here to give you the low down on this sweet tropical “nectar of the gods” fruit while providing my favorite go-to breakfast recipe!

Before I unpack the nutritional value, papaya - when eating ripe, is sweet and has a flavor comparable to a melon. If you pick unripe papaya, you may have little to no flavor at all. 

Tip: Papaya is fully ripe when it is bright yellow so look for papayas that are mostly yellow and a little green to fully ripen at home from the grocery store! Also look for firm, smooth skin, and heavy for their size. 

Now that you know how to pick ripe papayas, here are the nutrition facts:

• Immune system booster as it contains an absorbent amount of vitamin C.

• When eating a balanced amount, papaya has a hypoglycemic effect on the body which decreases blood glucose levels. 

• Plays a major role in fighting inflammation as it contains the enzyme, papain, which is a group of proteins that help regulate inflammation. 

• Bloating or constipation issues? The high fiber and water content help to improve digestion by reducing bloating and easing constipation while encouraging regular bowel activity. 

So now that we have established that papayas are pretty amazing, let’s dive into my go-to breakfast recipe - chia pudding! Even though we know that papaya is a fruit, it still contains an adequate amount of natural sugar. So to make sure we are balancing our blood sugar for the morning, we are pairing this fruit with protein and healthy fats that come from the chia pudding mixture. You can use any chia pudding recipe as the base for this recipe, but I like to #levelup with canned coconut milk, vanilla extract, and fresh ginger! The ginger is my favorite part if you like a more Thai inspired dish but if you don’t, that’s okay! Keep it simple with just vanilla extract. 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Tropical Papaya Chia Pudding - A simple and nutritious breakfast escape! Meal prep, blood sugar stabilizer, and healthy fat friendly!

Ingredients

• 4 Tbsp chia seeds

• ½ cup of canned coconut milk

• 1 tsp vanilla extract

• 1 tsp freshly grated ginger (optional)

• ½ cup papayas (diced)

Garnish

Shredded coconut flakes, fresh lime, bee pollen, raspberries, honey

Directions 

1. Soak the chia seeds with minced ginger (optional), vanilla, and milk for at least an hour or overnight - stirring occasionally until a gel forms. You can make your chia seed pudding thicker or thinner by reducing/adding liquid. You can also use your favorite plant-based milk for this recipe as well! 

2. Pour the chia seed pudding into 2 serving glasses, top with diced papayas and top with the garnishes. 

3. Store in the fridge as a leftover, enjoy chilled or at room temperature. Great for breakfast, dessert, or a snack! 

Notes

• Don’t have papaya? That’s okay! Use whatever tropical fruit that pairs well with ginger like mangoes, pineapple, kiwi. This recipe is very versatile and any fruit/topping combination will work as long as you have the chia pudding ratio right! 

• Need more protein? Add a scoop of collagen peptides to the mixture and add ¼ cup more milk to the mixture. You can also drizzle nut butter over chia pudding when ready to eat.

Energizing Morning Smoothie Bowl

Energizing Morning Smoothie Bowl - A fun and healthy “create your own” smoothie bowl made with nourishing ingredients that will get you pumped for the day! 

"Everybody's working for the weekend..." Now, every day feels like the weekend! At least working from home it has! On a Saturday, I would spend extra time in the morning to create a nourishing meal as I would lounge around with a cup of coffee in hand. Well, since it is getting warmer here in Kentucky, I’ve been making refreshing smoothie bowls that double as my morning cup of coffee! 

Smoothie bowls are great for breakfast, post-workout meals, or for that 3pm slump since we are elevating our smoothie bowl with caffeinated bar bites! I love using Eat Your Coffee caffeinated bar bites for this recipe. Chocolate mocha flavor pairs perfectly with the subtle berry chocolate flavor from the smoothie bowl. Just add other fun toppings that add texture and variety like coconut flakes, granola bits, and dark chocolate chips. 

If you are wanting to try Eat Your Coffee out for yourself, use code: ROOTS20 for 15% off your first order + free shipping. 

If you don’t have these bars on hand but still want that caffeine boost, that’s okay! You can also use a single serving of instant coffee, or replace half the milk mixture with room temperature coffee or cold brew. 

If preparing a nourishing and caffeinated smoothie bowl doesn’t get you going while #workingfromhome, here are some tips for successfully working from home: 

• Getting dressed every day. Okay, some most of the time, I am going back into yoga pants but at least make an effort to change into something different. 

• Create an office environment. It’s getting warmer outside so why not work outside or work in a space where you have a view with natural lighting. 

• Work around your ebbs and flows. In the morning, I tackle the highest priorities on my list because that is when I’m most productive. 

• Movement. I sprinkle multiple breaks throughout the day by taking my dogs out for a walk, light stretching, and quick 20 minute workouts. 

What are ways that you stay productive while working from home? If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Energizing Morning Smoothie Bowl - A fun and healthy “create your own” smoothie bowl made with nourishing ingredients that will get you pumped for the day! 

Ingredients

• 1 large ripe banana (frozen)

• 1/2 medium ripe avocado (fresh or frozen)

• 1 large handful choice of greens

• 1 cup unsweetened plant-based milk

Add-Ins 

• 1 scoop plain or flavored protein powder/collagen powder

• 1/2 tsp adaptogen of choice (maca, ashwagandha, etc)

• 1/2 cup frozen berries

• 1 Tbsp nut butter or seeds of choice (hemp, flax, chia, etc)

Toppings

Chia seeds, coconut flakes, dark chocolate chips, bee pollen, caffeinated energy bar bites, granola pieces

Instructions 

1. To a high-speed blender, add all the ingredients, including any desired add-ins, and blend until creamy and smooth. If the smoothie is too thick for your taste, add more milk or water to thin. If too thin, add more frozen fruits or ice cubes. 

2. Taste and adjust flavor as needed. Top with your favorite toppings, and enjoy!

Notes

• If you don’t have these bars on hand but still want that caffeine boost, that’s okay! You can also use a single serving of instant coffee, or replace half the milk mixture with room temperature coffee or cold brew. 

Foolproof Shakshuka

Foolproof Shakshuka - A classic Middle Eastern dish where poached eggs are nestled in a hearty, spiced tomato sauce. This simple one-pan meal can be made for breakfast, brunch, lunch, or dinner! 

Shakshuka - such a fun word! If you have never heard of it, shakshuka comes from Arabic, meaning, “a haphazard mixture” or “all mixed up.” This delicious Middle Eastern dish is “mixed up” with sauteed vegetables, spices, tomatoes, and poached eggs. 

To make this foolproof, you only need a skillet for this recipe. You start by sauteing vegetables and/or breakfast sausage in the skillet, throw in some spices to toast, then add in tomatoes for the flavors to meld. Simmer the mixture to allow the flavors to build as well as to allow excess liquid to evaporate. 

You then create little pockets in the stew, crack a few eggs directly into the mixture, and then place the skillet in the oven. Garnish with fresh herbs, cheese, red pepper flakes and serve it hot with flatbread or crusty bread. That easy! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Ingredients

• 4 eggs

• 1 medium zucchini (cubed)

• 1 lb brussels sprouts (shaved)

• ½ cup cherry tomatoes (halved)

• ½ red onion (diced)

• 2 cloves garlic (minced)

• 1 package (12 oz) breakfast turkey sausage 

• 1 can 28 oz fire-roasted crushed tomatoes

• ½ cup crumbled feta or vegan feta

• ½ tsp smoked paprika

• ½ tsp cumin

• Dashes of red pepper flakes (omit if sensitive to spice)

• Salt and pepper to season

Directions

1. Preheat the oven to 375 degrees. 

2. In a large oven-safe skillet, cook breakfast sausage over medium heat. When the sausage is finished cooking, drain the oil from the sausage and set to the side. 

3. If the skillet has about a tablespoon of oil leftover from the sausage, leave in the skillet; otherwise, add about a tablespoon of oil to the skillet. Once the pan is warm again (continue cooking on medium heat), add onion and garlic and saute until onions are translucent, about 4 minutes. 

4. Add zucchini, brussels sprouts, and cherry tomatoes. Continue cooking, stirring often until the vegetables are cooked, about 4-6 minutes. Add smoked paprika, cumin, S&P, and red pepper flakes. 

5. Pour in the crushed tomatoes with their juices and the cooked sausage. Stir, and let the mixture come to a simmer. Reduce the heat as necessary to maintain a gentle simmer, and cook for 5 minutes to give the flavors time to meld.

6. Turn off the heat. Taste (careful - hot!), and add salt, pepper, or additional spices as necessary. Use the back of a spoon to make a well near the perimeter and crack the egg directly into it. Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with the remaining 4-5 eggs, depending on how many you can fit in the skillet. Sprinkle salt and pepper over the eggs. 

7. Carefully transfer the skillet to the oven and bake for 8-12 minutes, checking often once you reach 8 minutes. You know when the eggs are done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. They should still jiggle in the centers when you “shimmy” the pan. (Keep in mind, the eggs will continue to cook after you pull the dish out of the oven.)

8. Transfer the hot skillet to a heat-safe surface like the stove. Top with crumbled feta, fresh cilantro/basil leaves, and more red pepper flakes, if desired. Serve in bowls with crusty bread on the side or on its own. 

Notes 

I like using these turkey sausage brands. Applegate and The Great American Turkey Co.