Blueberry Oatmeal Muffins
Blueberry oatmeal muffins offer a delightful twist to the notion of sweet treats, providing not only a delicious snack but also potential benefits for metabolism without the concern of weight gain. The inclusion of blueberries, rich in antioxidants and fiber, adds a metabolism-boosting element to these muffins. Antioxidants help combat oxidative stress in the body, while the fiber content supports a gradual release of energy, promoting a sustained feeling of fullness. Oats, a key ingredient, contribute complex carbohydrates and soluble fiber, further aiding digestion and metabolic processes.
"Metabolism," Turner says, "refers to the complex series of chemical reactions that occur within the body to convert the food we eat into energy. It involves various processes, such as breaking down nutrients, synthesizing proteins, and eliminating waste."
"This recipe combines the goodness of whole grains, antioxidant-rich blueberries, and a touch of sweetness. These blueberry oatmeal muffins are packed with fiber, vitamins, and minerals, which can help regulate blood sugar levels, increase satiety, and boost metabolism," she says.
To enjoy this sweet treat, Turner shares the following recipe:
Ingredients: 1 cup rolled oats, 1 cup whole wheat flour, 1/2 cup almond flour, 1/4 cup honey or maple syrup, 1 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp salt, 1 cup unsweetened almond milk (or any milk of choice), 2 ripe bananas mashed, 1 tsp vanilla extract, 1 cup fresh or frozen blueberries.
Instructions: Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners. Combine the rolled oats, whole wheat flour, almond flour, baking powder, baking soda, and salt in a large mixing bowl. Whisk together the honey/maple syrup, almond milk, mashed bananas, and vanilla extract in a separate bowl. Pour the wet ingredients into the dry ingredients and stir until just combined. Gently fold in the blueberries. Divide the batter evenly among the muffin cups, filling each about 3/4 full. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool in the tin for a few minutes, then transfer them to a wire rack to cool completely.
Greek Yogurt Parfait
Greek yogurt, the star of this parfait, is a rich source of protein, which plays a crucial role in promoting satiety and supporting muscle maintenance. The combination of protein and probiotics in Greek yogurt enhances digestion and metabolic efficiency. When layered with antioxidant-rich fruits and a sprinkle of nuts for healthy fats, the parfait becomes a wholesome blend of flavors and nutrients.
"This combination can help kickstart your metabolism, provide sustained energy, and helps you feel full throughout the morning," Sabat says. "Protein requires more energy to digest than carbohydrates or fats, which can contribute to an increased metabolic rate. It also helps in building and repairing tissues."
As for berries, she says "[they] are low in calories and high in antioxidants and fiber. The fiber content can help slow down digestion and keep you feeling full, which can prevent overeating later in the day."
We can't forget the nuts as she states "healthy fats are essential for hormone production and overall metabolism."
Last but not least, the addition of low-sugar granola "can provide quick-release carbohydrates to provide an initial energy boost without causing a rapid spike in blood sugar levels," Sabat notes.
Here is her simple recipe for this sweet treat:
-½ cup of plain Greek yogurt (rich in protein)
-A handful of mixed berries (high in antioxidants and fiber)
-A sprinkle of chopped nuts (like almonds or walnuts, providing healthy fats and additional protein)
-A small amount of a grain free granola