I am springing into Spring alongside of all of my health coaching clients with a renewed sense of focus and motivation. I've found that with my upcoming wedding (less than 7 weeks!) and balancing my two jobs, scheduling my time, meals, and other key activities for the week has been as crucial as ever for my mental health. I am kicking off each week with a prescribed plan for weekly dinners, exercise, and a broader schedule for my two jobs and all other meetings and appointments. It is absolutely anal-retentive in every way, but it is keeping me sane in the midst of 1,000 decisions, responsibilities, and activities each week.
My health coaching clients vary in age, personality, and lifestyle, but they all, like me, have one thing in common -- our lives are overflowing with "stuff". I have been trying to brainstorm as many helpful solutions for them to keep their weeks flowing smoothly in an organized and manageable way, and one of the key factors which helps (especially for those with goals related to health, wellness, and weight loss) is meal planning. I've talked about it before, and I surely will bring it up again. Meal planning takes the decisions out the week and reduces the number of emotional meals and snacks that occur. The key to successful meal planning is making recipes that are easy, able to be made in bulk, and ones that are delicious enough to eat day after day.
I created this recipe for a gluten-free client that needed more grab-and-go options in the morning. She is a lover of all breakfast pastries, so I wanted to satisfy the muffin craving with a healthier, higher protein, and more whole-food option. Note that this recipe is not paleo given the oats that are included. I include this recipe as a fantastic option for those who want/need gluten-free grains in their diet but are trying to follow a clean eating/whole food approach as compared to the millions of highly processed gluten-free breakfast options in the market.
This recipe only has 3 essential ingredients which makes it perfect in a pinch: mashed banana, egg whites, and oats. I add the almond butter for depth and crunch and the cinnamon and vanilla for flavor. You can switch it up by adding other nuts, seeds, berries, and spices. If you can and choose to include oats in your diet, give these muffins a try, and you will thank me later!
GLUTEN-FREE BANANA NUT OATMEAL MUFFINS
SERVES 6 (12 MUFFINS), PREP TIME: 5 MIN, COOK TIME: 20 MINUTES
- 3 ripe bananas, mashed
- 1.5 cup gluten-free rolled oats
- 1 carton (about 2 cups) egg whites
- 2 Tbsp. chunky almond butter
- 1/2 - 1 tsp. cinnamon (depending on how much you want!)
1 tsp. vanilla (optional)
- Preheat oven to 375 degrees
- Mix all ingredients in a mixing bowl
- Pour batter into a muffin tin
- Bake for 20-25 minutes until a toothpick or fork can come out clean
- Let pan cool on a wire rack for 5 minutes and then remove muffins
NOTE: I often use a silicone muffin pan to avoid needing any oil/grease for the muffins. You can also use muffin lines or coat the muffin pan with coconut oil or another fat/oil of choice prior to baking.