A Better Breakfast…

Hey ALL I just want to thank all my readers for joining me for cottage week!!!!…as promised here is the SPECIAL SURPRISE!!!!!

….don’t worry there is no quiz – it’s a Guest Post from one of my FAVOURITE bloggers; Janetha! I hope you all enjoy her as much as I do and I encourage everyone to follow her links and check out her WAY better than mine BLOG <3 ENJOY!!!! and have an AWESOME Sunday :)

Hey spatula readers! Janetha here. I write a blog called meals & moves and I am thrilled that Ali has asked me to be her very first
guest post. It’s an honor.

I don’t run with spatulas. I run with knives. (Okay, not really, but I do play with knives. In the kitchen.
Don’t worry.. not in the bedroom. That would just be weird.)

Before I dive into this guest post, I need to tell you a few things about me:

  • Peaches are my favorite fruit.
  • I am obsessed with National Food Holidays.
  • I am really focused on eating protein at every meal.
  • I try to cut as much refined sugar as possible out of my diet.

I should also tell you a few things about September:

  • Peaches are in season here in Utah.
  • September is National Better Breakfast month.
  • September is National Honey month.
  • September is National Organic Harvest month.

Okay.. I think those are all the details you need to know! I am obsessed with making lists, so that was a
really good time for me. I will spare you another list and start typing in actual sentences, kay?

Let’s talk about muffins!

I love muffins. Let’s face it, I love carbs in general. Who doesn’t, right? Breads, bagels, pancakes, rolls…
and muffins. Muffins are often considered a breakfast food. I look at muffins like a glorified cupcake.



Funny, but actually kind of true! Often times, a muffin can contain more calories, fat and refined sugars
than its sister, the cupcake.

For example.. take the Starbucks Apple Bran Muffin.

image [source

Apple.. Bran.. sounds totally healthy, right? Let’s take a look at the stats:

image [source

THIRTY FOUR grams of sugar? That is one lethal sugar bomb wrapped up into a tight little bran muffin.
Additionally, I can promise you that this 350-calorie muffin is going to do nothing for me in terms of
satiety. With only six grams of protein, I would eat this as a breakfast appetizer and then ask where my

meal was. The seven grams of fiber are the muffin’s only saving grace.

Now, I am not knocking the muffin completely. I love eating a Starbucks muffin as much as the next gal.
However, I am not going to eat said muffin for breakfast. As a dessert or a treat, sure. Breakfast? Nope.

Enter: a BETTER breakfast muffin.

Because it is National Better Breakfast month, I am focusing on building better breakfasts. For me, a
better breakfast needs to meet a number of requirements (uh-oh, time for another list!):

  • A good amount of protein.
  • Low in sugars and free of refined sugar.
  • Must be satiating.
  • Tasty!

Is that too much to ask for?

In honor of National Organic Harvest month, National Honey month and National Better Breakfast
month, I created a new recipe to share with the class!

Peach Protein

Makes 12 muffins



  • 1 cup whole wheat pastry flour
  • 1/2 cup almond meal
  • 1/2 cup vanilla protein powder (I used a soy based that also had whey/casein.)
  • 1 1/2 TB baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt


  • 3 egg whites
  • 3/4 cup 0% fat plain Greek yogurt
  • one 6 oz container of peach Greek yogurt (I used Chobani)
  • 3 TB raw honey (can sub with agave, stevia baking blend or other unrefined sweetener if you
  • 2 TB unsweetened applesauce
  • 1 tsp vanilla bean paste or vanilla extract
  • 1-2 TB liquid (almond, soy or cow’s milk, water, etc) if needed (I did not need this but you


  • two large organic peaches, diced (about 200 grams)


1. Preheat oven to 400° Fahrenheit.

2. In a small bowl, whisk the egg whites.

3. Add the rest of the ingredients from the “Wet” list and whisk together.

4. In another (larger) bowl, combine all “Dry” ingredients.

5. Pour the wet bowl into the dry.

6. Mix together carefully, do NOT overmix!!

7. Gently fold in diced peaches.


8. Divide batter into twelve muffin cups—either using a silicone tray or a metal tray lined with baking
cups or sprayed with cooking spray.


9. Bake for 15-20 minutes or until a toothpick comes out clean. I live in Utah which=high altitude, so you
may need to adjust your cooking time. Start with 15 minutes and check every couple minutes. Mine
were done at 19 minutes.

10. Eat!

Nutritional stats per muffin(calculated on thedailyplate.com):

As you can see, these muffins pack a protein punch! They are also low fat, high protein, low sugar
(NONE of which are refined) and only 150 calories per muffin.

They are nicely balanced, too.
Go ahead, eat two.

You’ll be full until lunch time.

I am not trying to toot my own horn, but really..these muffins are amazing. They passed the “Husband
Test”. I do a lot of healthy baking at my house. Most times, my creations are tasty to
me, but my husband vetoes them and declares them to “taste too healthy and gross.” However, my
husband gobbled up THREE of these muffins before I could even photograph them! What does that tell

A few notes and ideas about the recipe:

  • Almond meal can be found at Trader Joe’s, at any health food store or you can make your
    own by simply grinding raw almonds in your food processor or blender.
  • A protein powder that is soy-based works best for baking. Avoid 100% whey protein
  • To achieve similar stats, use a protein powder that is roughly 25 grams of protein per serving
    and less that 5 grams of carbs per serving.
  • If you do not wish to use almond meal or protein powder, you can sub in more whole wheat
    pastry flour. I haven’t tried this personally, but I believe it will work. Of course, that will
    change the nutritional stats a bit.. but they will still be very healthy!
  • When baking with protein powder, muffins tend to not rise to the signature “point” you are
    used to seeing. Don’t worry, they look flat but taste delicious.
  • These are best eaten warm—either fresh from the oven or heated in the oven under the
    broiler or in a toaster oven.. or the microwave if you are lazy like me.
  • I would eat two of these for a meal or one for a snack.
  • Go ahead and experiment with these! You can make other flavors such as raspberry,
    strawberry, mango, etc. I happen to have a lemon chiaseed version on my blog—they have a a little added fiber
    from the chia seeds.
  • Try crumbling one of these muffins over a bowl of yogurt and top with nut butter for some
    added healthy fats.

Thank to Ali for letting me make lists and ramble here on her corner of the interwebs. If you enjoyed this
post, head over to meals & moves for more random shenanigans, protein-packed recipes and lots of dog photos.

xo. Janetha G.


1. Are you in love /w Janetha as much as I am???

2. Don’t you LOVE her healthy recipes?? 

I hope everyone enjoyed my cottage week surprise and a HUGE thank you to Janetha from meals & moves for agreeing to be my first EVER guest poster. If you would like your recipe, workout or story featured on Running /w Spatulas than please contact me!

12 thoughts on “A Better Breakfast…

  1. Yep… In love!!! I'm so glad this was the surprise! Those muffins look amazing! Seriously, I'm drooling. And healthy, to boot?! (I won't tell my husband that part.)
    Who knew that muffins could be as bad as cupcakes or worse? I guess I should've figured that because they taste so dang scrumptious.
    I was just making a grocery list… this stuff is going on it.
    (Also, who knew that September was the month of so much great food stuff?! Honey… breakfast… organic…)

  2. no, thank YOU for this awesome post! 😀

    @ Candice, thanks for stopping by to read Janetha's guest post peach muffins….they look so delicious!!!!! and thanks 😀

  3. Hi Ali! I clicked over from Janetha's blog (yep, love that girl & her recipes, dogs & rambles!). These muffins sound rediculously tasty. …and the stats… SCORE.

  4. @Janetha that recipe looks awesome, as soon as my stove arrives, I think I will try baking them! I'll need to make a trip to the store to find some almond meal, however.

    @Ali, great selection for a guest blogger!

  5. thanks Lyndz….she is one of my healthy living idols (even though she'll tell you she hates that term :P) lolI too need to get almond meal. I hate that we don't have a trader joes b/c it seems like you can get lots of nice things there.

    You should check her "body for life" page….I am thinking about doing it one day.

  6. Pingback: Nobody Makes Nothing Alone | Running with Spatulas

Leave a Reply

Your email address will not be published. Required fields are marked *