Protein Vegetable Muffins

It’s hard to believe the recommended fruit and vegetable intake for an athlete is 13-20 servings (8-12 for the average person)!  How in the world can that be done? Plus it is recommended to EAT FROM THE RAINBOW. I personally fall back on my juice plus to assure that I get these in and then I try to have a serving of vegetables for each meal and 2 additional snacks.  Fruits are easier for me but breakfast is also really hard to always get a vegetable included.  So here is a recipe that has 2 vegetables plus some protein to start your day off right!

2 scoops Vanilla Juice Plus Complete Protein Powder
9 Egg Whites (I saved the yolks and scrambled those)
3/4 Cup Pumpkin
Pumpkin Pie Seasoning to taste
3/4 cup Oat Flour (gluten free)

2 medium yams/s. potato ( steamed and soft with skin)
1 TBL Vanilla
Cinnamon to Taste
3/4 tsp Baking Powder

Pre-heat oven to 350 degrees. Blend all the ingredients,  place in muffin tins, Bake @ 350 for 18 – 22 minutes.

Adapted from :

Biscuits and Gravy Vegan


4 cups gluten free flour
1 1/2 t Himalayan salt
2 1/2 t baking soda
1 1/2 t baking powder
1/3 cup vegan butter
1/3 cup coconut oil
1 1/4 cups “buttermilk” (Recipe to follow.)

Dairy Free Buttermilk
1 1/4 cup almond milk
1 1/4 t white vinegar

Dairy/Soy Free Gravy

1 large head of broccoli
gluten free flour
almond milk

Preheat Oven to 450.

Mix the almond milk and vinegar together and set in the fridge while you mix everything else.
In a big bowl, mix together all of the dry ingredients.
Add the oil and butter to the dry ingredients.
Pour in the “buttermilk”.
Mix until just combined. (It’ll look sticky. That’s good.)
Dump dough to roll out to however thick you like your biscuits.
Cut out biscuits.
Put biscuits on a cookie sheet and bake for 11-13 minutes.

Finely chop broccoli (I placed mine in the vitamix)
Place 1/2 cup flour and almond milk in sauce pan. Keep stirring and cook until well combined.
Season with salt and pepper. (Go easy on the salt.)
Add broccoli.
Keep adding the milk until you’ve hit the consistency you like. The longer it’s on the heat, the thicker it gets.
Once to desired consistency serve warm.

Adapted from: