Healthy Muffin Recipe

This is a healthy muffin recipe that you just cannot top. I have given this to many of my clients as a fail safe tasty snack to have without feeling guilty for enjoying. With so many different variations this low fat, low sugar, low GI, good carb recipe will never get boring and even the kids will like it!

I’ve taken some time to perfect this recipe by trial and error and experimentation but I think I have finally got the best result, and it doesn’t get any better than this.


  • 4 eggs
  • 1 cup of apple sauce
  • 2 teaspoons of vanilla essence
  • 2 teaspoons of cinnamon
  • 2 teaspoon of mixed spice
  • 1 teaspoon of baking powder
  • 3 cups of rolled oats
  • You choice of flavourings


      1. Pre-heat your oven to 180 Celsius.


      2. Mix the eggs, apple sauce and vanilla


      3. Mix in the remaining ingredients


      4. Share the mixture between 12 muffins


      5. Bake for about 20 mins or until just starting to brown on top


      6. Turn them around at ten minutes


Here are some of my recommendations to include your healthy muffin recipe for flavouring. I usually choose two and mix it up each time so I’m almost always having a different flavour every time I cook them;

Fruit – apple, orange, banana, apricot, peach, plumb, pineapple, mango, cherry, rock melon, carrot, (any you can think of) Berries – blueberry, strawberry, blackberry, raspberry, boysenberry, (fresh or frozen) Nuts – walnuts, almonds, poppy seeds, pine nuts, coconut, cashew macadamia (beware of the fat content of nuts. If you want to keep the calorie count down use essence instead)

Other – instant coffee, sultanas, dates prunes, extra cinnamon, chocolate (try to choose the healthy ones!)

So how good is this healthy muffin recipe? This is the nutritional information from the base recipe. I have not taken into account the extra flavours you will out in them so be careful. For example ½ cup of chopped walnuts will add an extra 32 calories per muffin, where as half a cup of stewed apple will only add 3 calories per muffin.

Nutrition Facts

Serving Size 57.5g Amount Per Serving
Calories 110
Total Fat 2.8g
Saturated Fat 0.7g
Cholesterol 62mg
Sodium 31mg
Total Carbohydrates 16.9g
Dietary Fibre 2.4g
Sugars 2.4g
Protein 4.6g

So why is this healthy muffin recipe so good for us?

  • I have taken out the high GI, processed, system clogging, white flour that wreaks havoc on our blood sugar and insulin levels that make it harder for our bodies to burn fat and have replaced it with low GI plain 100% wholegrain rolled oats. Or as I like to call them, The Super Food! So now your hunger is satisfied for a lot longer without taking in extra calories and the fat burning process isn’t impeded.
  • I replaced the calorie dense nutrition poor, artery clogging, fatty butter with yummy, healthy, nutritious, 100% apple sauce so it binds, stays moist and also makes this recipe low fat. It also helps if you use cup-cake liner instead of greasing or oiling the muffin tins.
  • And something you have probably noticed in this healthy muffin recipe is it is low sugar because there is none! Why not you ask? Because you don’t need it in the first place! There is plenty of flavour in the ingredients we have already added. You don’t need the extremely high GI, mood swinging, tooth decaying, evil sugar

So get in the kitchen and use the healthy muffin recipe. The kids will love them, you can now have guilt free snacks and best of all, the only washing up is one spoon, one bowl and a muffin tin! How good is that!

Work harder, Work smarter
Kieran Sernig

Weight Loss Shakes, Meal Replacements & Protien Powders

What Are Protein Powders?

And should I have them?

Protein powders are a supplement to your meals so you can fit a nutritious, healthy, quick and cheap meal/snack into your day. Do you need them? No. You can get everything you need from your meals, protein shakes just give a more convenient way to get it in.

What Aren't They?

Let's bust some myths.

Here are a few misconceptions about shakes, powders and potions.
  1. They don't burn your fat, it's just like eating a healthy meal but all the nutrients have been counted for you.
  2. They don't make you bulk up, again, it's just like eating a healthy meal. You have to do lots of weights to build a lot of muscle.
  3. You don't have to drink them at certain times only, it's just like eating any other food.
  4. You never use shakes as your only food source no matter what some of these crazy diets tell you!

Do I Want One?

Read on to decide.

There are a few reasons you may want a protein powder-
  1. At about $2 per meal they work out cheaper than food.
  2. If you are in a hurry they are quick to make.
  3. If you eat on the run they are easily transportable.
  4. If you don't get a lunch break or time to eat they are quick to eat.
  5. You don't need a fridge to store your meal.
  6. If you won't eat for a while, the protein shakes I recommend keep you fuller for longer.
  7. If you have a sweet tooth this is a sweet food that should satisfy your chocolate craving.
Remember, food does the same job, these are just a quick and easy version for those who need or want it.

Which One Should I Get?

Choose carefully.

CAUTION- A "meal replacement" shake has to have a certain amount of carbohydrates in it to let them print "meal replacement" on the label. If you read the nutritional label on the back of a "meal replacement" shake and then read the label on the back of a bulking or mass building or weight gainer shake, you would find they are almost identical. If you are trying to lose weight I highly recommend a protein shake that has a blend of each of these different proteins. WPI goes into your system straight away. WPC goes into your system a little slower, casein and albumen go into your system even slower again. By getting a bit of each of these in your shake, your system is then slowly fed from start to finish. It's hard to find shakes with all of these in it. Just like a Low GI meal, a high protein low sugar protein shake keeps you fuller for longer and helps keep your mood stable. You should get something that is low in carbohydrates (around 20g or less per 100g of powder). Something that is low in fat (around 5g or less per 100g of powder). And of course something high in protein (around 70g or more per 100g of powder).

One VERY Important Thing

It has to taste good.

Let's face it, it doesn't matter how good this thing is for you, if you don't like the taste you won't want it will you? I've tried a lot of protein powders and there aren't that many that taste good. I'm giving it to you straight- the best tasting protein powders in the world taste good after you're second or third shake. The first time you taste it you won't think it's that great. After a few days you get used to it and most people actually enjoy the one I like to use. Don't think it's going to taste just like a Wendy's super thick shake. Those things are loaded with sugar and fat and that's why they taste so good, but these shakes I recommend are the best I've tried, otherwise I wouldn't recommend them!

When Do You Take Them?

This bit's easy.

Your protein shake will simply replace one (or two max) of your meals or snacks in the day. Or you only use it when you know you won't get time to eat or are on the road or something similar. You can make it a regular meal every week or just you use it as any emergency meal. I have one first thing in the morning because I'm up at around 5 and don't get home for breakfast until later. I also take one with me if I have a run of sessions together and know I won't be able to get home to eat for a few hours. I don't want my body going into starvation mode and eating my muscle and storing any body fat!

Beachside Discount

I've got your back.

As always, I try and save you money where I can so I buy in bulk and can negotiate some pretty sweet deals for you and myself, so if you'd like a tub while I've got some nice and cheap, just head to the online store here and order.
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