Maple + Espresso Muffins
These healthy, protein-packed muffins are the ultimate energy booster!
Super tasty, nourishing and vegan friendly, these maple and espresso muffins are perfect for snack time. Topped with a spiced almond crumble for added crunch, these little sweet treats are packed full of nutrients to keep you feeling energised post-workout and in between meals.
Let’s have a chat about protein!
Protein and Its Role in the Body
Protein is a macronutrient - like carbohydrates, fats, and water, you need these nutrients for energy and to maintain all of the complex stuff going on in your body (you know, the stuff that keeps you alive).
Proteins are usually known for being in muscle tissue (which they are of course!), but they also facilitate a bunch of important functions in your body, like energy production, digestion, immune responses, hormone production, and heaps more.
Sources of Dietary Protein
There are heaps of options when it comes to dietary sources of protein. They can include lean meats, poultry and eggs, fish and seafood and dairy products, as well as vegetarian and vegan sources such as tofu and soy products, legumes, nuts and seeds.
Protein powders can be a simple and effective way to supplement your protein intake in addition to the sources listed above.
Protein Intake Throughout the Day
Protein can be added to meals and snacks to help increase satiety, which is the feeling of fullness. It can also to be beneficial to consume protein after exercise, as it plays an important role in muscle repair and growth.
Protein Requirements
Your protein needs are dependent on a bunch of factors, including your age, sex, weight, activity levels, if you are pregnant or lactating, as well as any medical conditions you may have. In Australia, we have a set of guidelines for the Estimated Average Requirement (EAR) and Recommended Daily Intake (RDI) for protein intake, which you can read here.
The amount of protein you need in your diet is a super individualised thing. That’s why it’s a great ideas to have a chat to a health professional that you trust if you’re concerned about your protein intake.
More Healthy Recipe Ideas
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More Healthy Recipe Ideas 〰️
By the way!
This post is sponsored by Happy Way. They provided me with some protein powders to try, and I wrote this recipe using their vegan vanilla protein.
They’ve given me a sweet discount code for you all! Use LITTLEDELISH at checkout for 10% off! (I don’t get any kickbacks from this code - it’s just a little bonus for you!)
Vegan Maple + Espresso Protein Muffins
Ingredients
- 2 large bananas, mashed
- 1/3 cup brown sugar
- 1/2 coconut yogurt
- 1/4 cup olive oil
- 1/4 cup maple syrup
- 30mL fresh espresso, cooled
- 1 1/4 cup wholemeal self-raising flour
- 1/2 cup Happy Way vegan vanilla protein powder
- 1 teaspoon bicarb soda
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- Pinch salt
- 2 tablespoons flaxmeal
- 1/3 cup plant-based milk
- 12 muffin papers
- Muffin pan, to bake
- 1/2 cup wholemeal self-raising flour
- 1/2 cup almond meal
- 1/4 cup brown sugar
- 1/4 cup coconut oil, melted
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ground cloves (optional)
Instructions
- Preheat the oven to 180C (160C fan-forced). Line a muffin tin with 12 muffin papers.
- Prepare the almond crumble topping. Combine the flour, almond meal, brown sugar and spices in a medium-sized bowl. Pour over the coconut oil, then stir together with a fork until you have a rough, crumbly mixture. Set aside.
- In a small bowl, mix together the flax meal and the plant-based milk. Stir well, then set aside to thicken.
- In a large mixing bowl, add the mashed banana, brown sugar, coconut yogurt, olive oil, maple syrup and fresh espresso. Fold the ingredients together until combined.
- Sift the flour, protein powder, baking powder, bicarb soda, ground cinnamon and salt into the large mixing bowl. Gently fold the dry ingredients into the wet mixture until you have a uniform batter.
- Add the soaked flax, stirring until evenly combined.
- Portion the batter into the muffin papers so that each muffin paper is 3/4 full.
- Sprinkle 1 tablespoon of almond crumble topping over each muffin.
- Bake for 20-22 minutes, then check the muffins by piercing a skewer into the centre of a muffin. If the skewer comes out clean, the muffin is cooked. Otherwise, continue to bake for 3-4 minutes until the centre is cooked through.
- Store in an airtight container at room temperature for up to two days, or in the fridge for up to 5 days.
