Carolyn Coffin Coaching

Improve your fitness. Preserve your health.

Pumpkin Raisin Muffins

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Pumpkin Raisin MuffinsMoist and delicious with a lovely hint of spice, these muffins are a favourite at our house. They freeze well, too.

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Pumpkin Raisin Muffins
Recipe type: Breakfast, Treat
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • WET INGREDIENTS
  • ¾ cups pumpkin puree
  • 2 eggs
  • ⅓ cup maple syrup
  • DRY INGREDIENTS
  • 2 cups almond flour
  • ¼ tsp baking soda
  • ½ tsp sea salt
  • 1 tsp ground cinnamon
  • ⅛ tsp ground nutmeg
  • pinch ground cloves
  • ¼ cup raisins
Instructions
  1. Preheat oven to 350.
  2. Mix wet ingredients until thoroughly combined.
  3. In a separate bowl, stir together dry ingredients.
  4. Combine wet and dry mixtures and stir with wooden spoon.
  5. Line muffin tin with silicone or paper muffin cups and bake for ~25 mins or until a toothpick comes out dry.

 

Banana Chocolate Chip Muffins

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Banana chocolate chip muffinsMoist and delicious, these grain-free muffins are a hit every time.

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Banana Chocolate Chip Muffins
Recipe type: Treats
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • WET INGREDIENTS
  • 3 ripe bananas
  • ¼ cup coconut oil, melted
  • ¼ cup maple syrup
  • 2 eggs
  • 1 tsp vanilla extract
  • DRY INGREDIENTS
  • 1 cup almond flour
  • 1 cup oats
  • ½ tsp Himalayan sea salt
  • ½ tsp baking soda
  • ½ cup chocolate chips (blueberries, pecan or walnuts work well too)
Instructions
  1. Preheat oven to 350.
  2. Peel bananas and mash with fork until most of the lumps are removed.
  3. Add the remaining wet ingredients and mix thoroughly.
  4. In a separate bowl, add dry ingredients and combine.
  5. Mix wet and dry ingredients together and combine.
  6. Line muffin tin with silicone or paper muffin cups and bake for ~25 mins or until a toothpick comes out dry.

 

Baked Turkey Meatballs

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Who doesn’t love meatballs? The best thing about these little beauties, besides the amazing flavours, is that you get to bake them, which prevents the splattered mess that typically accompanies cooking meatballs on the stovetop. These pair nicely with everyone’s favourite classic spaghetti and meatball dish.

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Baked Turkey Meatballs
Recipe type: Entree
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 24 x 2" meatballs
 
Ingredients
  • 2 lbs ground turkey
  • 1 clove garlic, minced
  • ½ cup red onion, chopped
  • ¼ cup red pepper, chopped
  • 1 Tbsp fresh cilantro, chopped
  • 1 egg
  • 3 Tbsp ground flaxseed (hemp or chia work well, too)
  • Salt and pepper, to taste
Instructions
  1. Preheat oven to 375F.
  2. Place all meatball ingredients into a medium bowl and mix lightly with a wooden spoon to combine.
  3. Line a baking sheet with parchment paper.
  4. Use hands to form into 2" balls and evenly space on parchment.
  5. Place tray in preheated oven and bake 25 minutes or until cooked through.

 

Green Shake

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A daily green shake does the body some serious good! Vitamins + minerals + antioxidants + probiotics + low carb + high protein + healthy fat … AND it’s tasty? It doesn’t get much better than that. And it’s portable for those busy mornings.

This is my favourite one to drink first thing in the morning as well as after hard workouts to kick start the recovery process. And here’s a video of me making it.

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Green Shake
Recipe type: Breakfast
Cuisine: American
Prep time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • 1 cup greens (spinach, kale, chard, beet greens)
  • 1 celery stalk
  • 2" chunk of cucumber
  • handful of fresh or frozen berries (blueberries, raspberries, strawberries)
  • 2 tbsp chia seeds (mixed with water)
  • 2 tbsp plain Greek yogurt
  • ¼ avocado
  • 1 scoop Greens+ powder (I use the one with a multivitamin)
  • 1 scoop Bulletproof upgraded collagen
  • 1 scoop whey protein powder
  • 1 cup ice
Instructions
  1. Place all ingredients in blender.
  2. Blend for 1 min (dance, sing, meditate, squat, plank, or stand on one foot!)
  3. Enjoy!

 

Primal Porridge

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Primal PorridgeBreakfast is always one of the biggest stumbling blocks when shifting to eating real food. For many people, giving up their morning bowl of oatmeal can be a real challenge because of how quick, easy, tasty, and habitual it is. This was certainly the case for me, until I discovered “no-oat” oatmeal. Since then I’ve never looked back!

Primal Porridge is a delicious oatmeal substitute made out of nuts, seeds, and banana. It has the consistency of normal oatmeal, therefore the same standard toppings work well — such as berries, shredded coconut, chopped apple, and raisins. With all of this natural sweetness, I’d recommended skipping the brown sugar.

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Primal Porridge
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • DRY MIX:
  • 1 small handful walnuts
  • 1 small handful pecans
  • 2 tbsp ground flax seed
  • ½-1 tsp ground cinnamon
  • pinch ground nutmeg
  • pinch ground ginger
  • WET MIX:
  • 1 egg
  • ¼ cup unsweetened almond milk (coconut milk works well too)
  • 1 tbsp almond butter (sunflower seed butter works well too)
  • 1 banana
  • TOPPINGS (OPTIONAL):
  • pumpkin or sunflower seeds
  • shredded coconut, unsweetened
  • handful berries (blackberries, raspberries, blueberries, strawberries)
  • apple, chopped
  • raisins
Instructions
  1. Place walnuts, pecans, flax seed, cinnamon, nutmeg, and ginger in food processor.
  2. Pulse to coarse texture (stop before reaching fine powder) and set aside. Tip: Make extra dry mix to use another day. Store in a sealed container and refrigerate (or freeze).
  3. Using a blender or Magic Bullet, mix egg, almond milk, almond butter, and banana. Tip: Extra wet mix can be stored in the fridge, but only for about two days.
  4. Pour both wet mix and dry mix into a saucepan and stir until thoroughly combined.
  5. Cook over low-medium heat, stirring continuously for ~4-5 minutes or until desired consistency is reached. (Steps 4 and 5 can be completed in microwave if desired. If so, microwave for 1 minute and stir. Repeat if necessary.)
  6. Transfer to a bowl, Sprinkle with toppings and add a splash of almond milk if desired.