Archive for September, 2015

Frozen Yogurt Trail Mix Bars

Prep time
5 mins
Total time
5 mins
Mix and match your favorite mix-ins for these delicious frozen treats. The possibilities are endless!
  • 2 cups Greek yogurt (I use 1 c 2% plain, 1 c vanilla)
  • 1½ c chopped fruit
  • ½ c chopped almonds (or your favorite nut)
  • ¾ c granola
  • ¼ c chocolate chips (optional)
  1. Mix all ingredients in a bowl.
  2. Line a pan with foil.
  3. Spread yogurt mixture into pan.
  4. Cover with plastic wrap and place in freezer until frozen.
  5. Remove from freezer, let thaw for 5 minutes, cut into bars.
  6. Store in an airtight container in the freezer.


Grab your munch pack/trail mix at your nearest Mopani Pharmacy

Monster Trail Mix Granola Bars (No-Bake)

A delicious, no-bake homemade granola bar recipe! Granola bars just got better with Monster Trail Mix!

Monster Trail Mix Granola Bars | These no-bake granola bars take less than ten minutes to prepare and taste WAY better than any store bought granola bars!

I’ve always loved trail mix.  It’s kind of like the perfect snack right?  Of course, my trail mix usually has chocolate chips and M&Ms because finding those little morsels in my trail mix makes my extremely happy.  With our family as busy as it is right now I am constantly packing up snacks to go.  I swear, my boys eat every thirty minutes.   The other day, I loaded up Bryce in the car to go to Target and as soon as I got the car started he asked, “What snacks did you bring for me?

Seriously?  For the five minute drive to Target this kid now expects a snack?

Reece told me the other day it would be nice if our car had a fridge.  I told him that’s what ice chests were for 🙂  Ha!

Since I don’t want every single snack to be pre-packaged, I’ve been making a lot of my own lately.  One of our very favorites is these Monster Trail Mix Granola Bars.  They take all of ten minutes to whip together and no baking required – easy!

Monster Trail Mix Granola Bars | These no-bake granola bars take less than ten minutes to prepare and taste WAY better than any store bought granola bars!

I always have a huge container of Monster Trail Mix on hand and it’s so easy to incorporate it into this yummy granola bar recipe.  To make sure Reece and Bryce are super psyched to eat these granola bars, I pick out some of the M&Ms from the trail mix (not all!) and throw those on top along with some extra chocolate chips.

Monster Trail Mix Granola Bars | These no-bake granola bars take less than ten minutes to prepare and taste WAY better than any store bought granola bars!

I mean who can resist a granola bar that is studded with sweet M&Ms and chocolate chips?  This absolutely ensures that the granola bars are considered a “treat” and that they get gobbled up quickly 🙂  The trail mix I use (Archer Farms from Target) has peanuts, raisins, chocolate and peanut butter chips, and M&Ms.  You could easily use a combination of these ingredients to customize your own bars.


I get 12 nice-sized bars from this recipe.  After chilling for 2 hours, simply cut the entire slab in half and then cut each half into six bars.  See all those little extra crumbs?  Those are mine!

Monster Trail Mix Granola Bars | These no-bake granola bars take less than ten minutes to prepare and taste WAY better than any store bought granola bars!

Monster Trail Mix Granola Bars (10-minute, no-bake)
Serves: 12 bars
  • ⅓ cup packed light brown sugar
  • ¼ cup creamy peanut butter
  • ¼ cup honey
  • 4 tablespoons unsalted butter
  • 2 cups quick oats
  • ½ cup crispy rice cereal
  • 1 cup Monster trail mix
  • ¼ cup semisweet chocolate chips
  1. Combine brown sugar, peanut butter, honey and butter in a medium saucepan over medium-low heat, stirring frequently.
  2. Bring sugar mixture just to a boil and then continue cooking for an additional 2-3 minutes stirring constantly, or until sugar dissolves.
  3. Stir in oats and crispy rice cereal until evenly coated.
  4. Let mixture cool for 5 minutes.
  5. (Optional) Meanwhile, pick out a handful of M&Ms from the trail mix and set aside.
  6. Place parchment paper in an 8×8 inch baking dish. Make sure the paper hangs over on either side so you can pull out the granola bars and cut them up with ease.
  7. Once mixture has cooled slightly, fold in trail mix and press into the prepared dish.
  8. Sprinkle M&Ms and chocolate chips over the top of the bars and use the bottom of a bowl or cup to press them into the bars. You don’t want them to fall out when cutting!
  9. Place dish into refrigerator and let bars set up for 1-2 hours.
  10. Cut into bars and serve!



Grab your munch pack/trail mix at your nearest Mopani Pharmacy

7 healthy kid-friendly treats make summer snacking fun

Kid Friendly Snacks

  1. Frozen Banana Pops

You can dress this simple snack up in a lot of tasty ways. Slice bananas in half and slide them onto Popsicle sticks. Freeze them plain or dip them in coconut milk yogurt first. For added crunch, roll dipped bananas in nuts or whole grain nugget cereal before freezing.

  1. Fruit Shape “Lollipops”

Kids who normally won’t touch fruit will love this creative summer treat. Cut fruits into different shapes and stick the shapes on the ends of wooden skewers. Arrange the “lollipops” in a vase like a bouquet and let your kids choose what they want. This is a great way to introduce the whole family to new kinds of fruit.

  1. Smoothie Pops

Pick up some Popsicle molds the next time you’re shopping and you’ll be set to make your own frozen treats. Put fruits such as bananas, berries or mangos in the blender and puree them with a little water until smooth. Pour the mixture into the molds and freeze solid. Try using coconut milk instead of water for a creamier result.

  1. “Hit the Trail” Mix

Trail mix is a classic summer treat that’s easy to make at home. Nuts, seeds, dried fruit and miniature whole-grain pretzels are all tasty, kid-friendly choices. Add a small amount of dark chocolate chips if you want a little sweetness or sprinkle on some spices for a bit of a kick. Store the mix in an airtight container or in individual baggies to grab when you’re on the go.

  1. PB&J Wraps

Sandwiches can be a little heavy when it’s hot out, so why not try a wrap instead? These portable snacks are perfect for taking on picnics or to snack on by the pool. Take a whole-grain tortilla such as whole wheat or brown rice and spread it with peanut butter. For kids who can’t have nuts, try seed butters such as sunflower or pumpkin. Add a layer of low-sugar jam or slices of fresh fruit. Roll the tortilla up, cut it into rounds and enjoy.

  1. Popcorn with a Twist

Instead of slathering popcorn in butter and snowing it with salt, try this healthy alternative. Take air-popped popcorn and mist it with a light coating of white vinegar before tossing it with your child’s favorite seasonings. Try cinnamon and sugar, nutritional yeast or even garlic powder.

  1. Fruit or Veggie Muffins

Summer brings an abundance of fresh produce such as berries and summer squashes. Any of these can be mixed into muffins to make healthy treats that kids can grab any time. Start with a whole grain muffin batter and fold in whole blueberries, sliced strawberries or shredded squash before baking.

With these healthy snacks on hand, your kids will never miss salty, sugary junk foods. Bring them along wherever summertime adventures take you so that everyone has something nutritious to reach for when the munchies strike.



Grab your munch pack/trail mix at your nearest Mopani Pharmacy

7 Tasty, Healthy Kids Snacks to Try This Summer

healthy summer snacks

With fresh produce, farmers markets and vegetable gardens, summer is the perfect time to introduce your little one to healthy snacks that pack a nutritional punch. Here are a few of our favorites — perfect for playdates, lazy days by the pool or munching on the go this summer.

Ants on a log

It’s hard to improve on this classic. Perfect for summer snacking, the combination of crisp celery, creamy peanut butter and sweet raisins is refreshing, filling and satisfying.

How to: We’re pretty sure you don’t need instructions, but just in case — spread peanut butter onto celery (the log) and add raisins (the ants) on top of the peanut butter.

Smart swap: Cream cheese can be used in place of peanut butter, which is a great option if you have children with peanut allergies.

Homemade popsicles 

Summer isn’t complete without popsicles. Skip the sugar-packed grocery store options and opt for easy, homemade popsicles instead. It’s a great way to use up leftover fruit from the farmer’s market.

How to: Combine 1 cup of mixed berries (frozen or fresh both work) in a blender with 1/2 cup of vanilla yogurt and 2 tablespoons of water. Blend until smooth and pour into popsicle molds. Freeze for 8-10 hours. Carefully remove popsicles from molds and enjoy!

Get creative: Mix and match fruit and yogurt combinations that sound yummy.

Rainbow fruit plate

A playdate favorite, this colorful fruit plate is a fun way to display the fresh produce that isavailable in the summer.

How to: On a large platter, add the following fruit in arched rows: Strawberries (red), honeydew melon (orange), pineapple (yellow), kiwi fruit (green), blueberries (blue). Add a handful of marshmallows at the end of the rainbow for a sweet treat.

Mix it up: Swap raspberries for strawberries; green grapes for kiwi fruit, mango for pineapple, and so on.

Zucchini fries” 

A summer garden wouldn’t be complete without zucchini, and if you don’t have an abundance growing in your yard, it’s a sure bet that the local farmers market has you covered. These “fries” make a healthy, kid-friendly snack or side dish.

How to: Preheat the oven to 400 degrees. Cut zucchini length-wise into fry-sized sticks. Scatter zucchini sticks onto a baking sheet. Spray with olive oil and sprinkle with bread crumbs and parmesan cheese. Bake for approximately 10-15 minutes or until tender and slightly browned.

Shape up: Cut the zucchini into disks instead of sticks for a fun new shape. Add ranch dressing on the side for dipping.

Green smoothie

Want to pack a ton of nutrients into one kid-approved snack? A green smoothie is tasty way to get your kid to eat his greens.

How-to: In a blender cup, add 1 cup spinach, 1 cup almond milk, 1 ripe banana, and 1/2 cup frozen or fresh strawberries. Blend until smooth.

Sweet substitution: Smoothies are a great way to use up over-ripe produce. Fruits like berries, mango and bananas will add plenty of sweetness to a smoothie, so you can skip added sugar.

Cucumber cups 

Food is more fun when you can eat the cup it comes in. Perfect for your summer picnic lunches, cucumber cups are easy to prepare and can be filled with almost anything edible.

How to: Trim the ends of a large cucumber. Cut the cucumber crosswise into one-and-a-half inch slices. Hallow out the middle of the cucumber with a teaspoon, being careful not to cut through the bottom.

Fill ‘em up: Cucumbers provide a perfect kid-sized cup for chicken salad, a mixture of grains and greens, or hummus.

Watermelon on a stick

It wouldn’t be summer without indulging in some food on a stick. But instead of heading to nearest corndog stand, make your kids a healthy summer snack on a stick with watermelon.

How to: Cut your watermelon into triangular pieces — leave the rind on if you want. Slice your pieces about 3/4” – 1-inch thick. Insert a popsicle stick into the rind or base of the triangle, and voila! Watermelon on a stick.

Cut above: Try using cookie cutters to create fun shapes with the watermelon.


10 Healthy, Low-Calorie Summer Snacks

Summertime is here and the snacking is easy. This is the season when the fruits and vegetables are just rolling into markets so healthy choices are both cost effective and delicious.

The best snacks for summer are simple: watermelon, peaches, strawberries, blueberries, tomatoes, etc. — just munch on them!

The 10 recipes below are for those of you who want to dress your summer fruits and vegetables up a bit. A few added ingredients, maybe a little heat, and you have healthy food that is tasty.

1. Salad Stick Recipe

(makes 12 skewers)

1 pkg white whole mushrooms

1 medium red onion

1 green bell pepper

2 zucchini

1 pint cherry tomatoes

12 skewers

Wet a paper towel and clean mushroom caps. Remove stems from mushrooms. Cut onion in half and then cut 4 pieces of each half. Clean and cut bell pepper into 1/2 inch pieces.

Peel zucchini and slice into 1 inch pieces. Place ingredients onto skewers. Heat grill and cook on medium heat for 5 minutes per side until vegetables are your desired doneness. Enjoy!

These can be made ahead and reheated on the grill or in the oven.

16 calories, 0.2 g fat, 3.5 g carbohydrates, 0.8 g protein, 1.0 g fiber, 5 mg sodium

2. Cucumber Orange Water Recipe

1 orange

1/2 cucumber

6 cups water

Cut orange in half then thinly slice into half circles. Thinly slice 1/2 cucumber. Add cucumber and orange to a pitcher. Add 6 cups water to pitcher. Chill in refrigerator and drink within 2 days.

0 calories, 0 g fat, 0 g carbohydrates, 0 g protein, 0 g fiber, 0 mg sodium
SparkPeople Tip: Squeeze the oranges into the water and add 27 calories per serving.

3. Bacon-Cantaloupe Bites Recipe

(serves 1)

1 slice bacon

1/4 cantaloupe


Cook bacon in pan or microwave (using paper towels). Cut bacon and cantaloupe into 10 small pieces. Spear bacon and cantaloupe with toothpick.

115 calories, 8.0 g fat, 3.1 g carbohydrates, 7.3 g protein, 0 g fiber, 444 mg sodium

SparkPeople Tip: You could also use lean ham!

4. Watermelon Feta Salad Recipe

(serves 2)

2 cups watermelon diced

1/4 cup crumbled feta cheese

1 tablespoon chopped dill (optional)

Mix feta, watermelon, and dill in a small bowl. Eat immediately or else the watermelon becomes soggy.

For one serving: 95 calories, 4.2 g fat, 12.2 g carbohydrates, 3.6 g protein, 0.6 g fiber, 211 mg sodium

SparkPeople Tip: Serve on skewers for a fun presentation!

5. Caprese Salad

1/2 tomato

1 ounce fresh mozzarella

5 basil leaves

1 teaspoon olive oil

salt and pepper to taste

Slice tomato with a serrated knife into thin slices. Slice mozzarella into thin slices. Alternate tomato, mozzarella, and basil onto plate. Drizzle with olive oil and season with salt and pepper.

132 calories, 10.3 g fat, 2.4 g carbohydrates, 7.7 g protein, 0 g fiber, 151 mg sodium

6. Chile Lime Corn Recipe

(serves 4)

4 ears corn

1 lime

1 teaspoon salt

1 teaspoon chile powder

Put a large pot of water on to boil. Shuck corn. When water is boiling add corn and cook for 4 minutes. Remove and place on plate Slice lime into 4 quarters and mix salt and chile powder in a small bowl. Dip lime into chile-salt mixture. Squeeze lime onto cooked corn and enjoy!

63 calories, 0.9 g fat, 13.9 g carbohydrates, 2.4 g protein, 2.0 g fiber, 592mg sodium 
SparkPeople Tip: Add one teaspoon grated Parmesan for a total of 71 calories! We love to grill the corn, too, for added flavor.

7. Banana Split Makeover Recipe

(serves 1)

1 cup fresh strawberries

1 banana

8 tablespoons sweetened whipped cream

Slice strawberries and banana. Put in a bowl and top with whipped cream. Enjoy!

207 calories, 4.8 g fat, 38 g carbohydrates, 2.2 g protein, 5.9 g fiber, 3 mg sodium
SparkPeople Tip: Don’t stop with strawberries and bananas. Add your favorite fruit!

8. Green Smoothie Recipe

(1 serving)

1 cup fresh mixed berries

1 cup kale

1/2 banana

1/2 cup water

5 ice cubes

Tear kale leaves off of stems and tear into small shapes. Pulse ice in blender until crushed. Put berries, kale, 1/2 banana, and water into a blender and blend until smooth.

132 calories, 1.1 g fat, 31.2 g carbohydrates, 3.8 g protein, 5.8 g fiber, 31 mg sodium

9. Grilled Dessert Recipe

(makes 7 sticks)

1 20-ounce can Pineapple Chunks in Pineapple Juice

3 bananas

1 lemon

7 skewers

cinnamon (optional)

Drain pineapple and slice bananas into small pieces (the same size as the pineapple). Stick pieces onto skewers and place on a plate. Squeeze lemon juice over the sticks, cover, and store in refrigerator until ready to grill.

Grill at medium heat, turning every 2 minutes until slightly charred (5-7 minutes). Dust with cinnamon and enjoy! Can be served hot or room temperature.

For one skewer: 85 calories, 0.2 g fat, 22.2 g carbohydrates, 0.6 g protein, 2.0 g fiber, 7 mg sodium 

10. Snap Peas and Warm Goat Cheese Recipe

10 snap peas

1 ounce goat cheese

Melt goat cheese in microwave for 10 seconds. Be careful not to overheat because the cheese will separate. Dip snap peas in goat cheese one at a time and enjoy!

94 calories, 6 g fat, 3.6 g carbohydrates, 6 g protein, 0.9 g fiber, 45 mg sodium 

SparkPeople Tip: We love this warm dip with celery, carrots, and pretty much any veggie imaginable!


The 10 Best Training Tips You’ve Ever Heard!

Screen Shot 2015-09-28 at 12.54.43

/ Know Your Limits

Seriously, know your personal limits. I can’t tell you how many times I’ve seen somebody give up too early or get hurt during training or racing because they simply had no idea what their real thresholds were. The whole idea behind training and/or competing is to push your thresholds to the limits to fulfill your potential. If you don’t know what your limits are, how can you possibly know what your potential is?

How do you figure out your limits? It’s not easy, and it’s the #1 reason why people hire coaches. Experiment with training variable until you establish your comfort zone, and then systematically push out of that zone to force adaptation. If you’re competing in your comfort zone, then you’re not trying hard enough.

/ No Pain, No Gain

You would think that this myth has been beaten to death or at least shooed from popularity, but I hear it surprisingly often from people who honestly believe that they need to kill themselves every day during training to maximize their workouts.

Don’t do that.

Is your resting heart rate jacked up today? Are you too sore from your last workout to walk? Did you only sleep a few hours the last night? Skipped breakfast and lunch? Congrats, you just earned yourself a rest day. In other words – go home. You aren’t going to get anything but an increased risk of injury by training in any one of these conditions.

Forget about fighting through the pain.

Discomfort is your body telling you that you’ve stepped well out of your comfort zone. Pain is your body telling you to knock off whatever you’re doing. If you’re an endurance athlete, listen to it.

/ The Farce Of The Low-Carb Diet For Athletes

True, monitoring carb intake is one of the best ways to play around with your weight, I don’t dispute that. I do it myself, and it can be a powerful tool for people who need to lose a significant amount of weight. But the everyman athlete has no need to go bonkers cutting out all kinds of carbs just for the sake of it, because that sort of eating behavior is not sustainable for an endurance athlete.

Atkins crazed low-carb lifestyle promoters need to buy a clue. Carbohydrates are absolutely essential to your diet, especially if you’re an athlete.

There are no such things as good carbs or bad carbs – just too much carbs! If you’re an athlete on a low carb diet, you’re basically sabotaging yourself. Good luck topping off your muscle glycogen stores by eating a protein and fat centric diet.

Put the proverbial fork in this one – this fad diet has finally bit the dust amongst athletes who know better. Next time your spin instructor starts touting the amazing low-carb lifestyle he or she leads, throw your used sweat towel at them and switch gyms.

/ Create Variety In Your Training

Any good training regimen needs to include variables that can be toggled to alter training for specific purposes. A weight lifter, for example, would take into consideration their specific exercise techniques, pounds lifted, sets per lift, reps per set, tempo per rep, rest between reps, rest between sets, emphasis between concentric, eccentric, and/or static contractions, number of sets, set order, supersetting, and so on, ad nauseum.

That’s a lot to take into consideration, and by adjusting just a few of those variables you can focus your training down to hone in on your strengths or weaknesses.

Perhaps most important though, is that creating variety in your program keeps you from getting bored with what you’re doing.

Obviously though, no matter how many variables you might switch around during, say, your bench press, if you are just plum bored with bench pressing, you’re still stuck.

So don’t be afraid to completely switch around your workouts to keep yourself entertained and sharp. If you’re an endurance runner, toss some speed work into the mix, or vice versa. If you’re a power lifter, mix in some yoga.

Adding variety is the best way to keep yourself on track without getting bored, as well as a great way to keep your body sharp by forcing it to adapt to something new.

/ Always Second Guess Yourself

That’s right; always second guess your motives, your training, your goals, and your accomplishments. Keep a running tally of where you are, where you want to be, and what you need to do to get there. Don’t kid yourself into thinking you can do this on autopilot – this needs to be a conscious effort.

Always ask why. Why am I running stairs? Why am I doing this particular exercise? Why is my 400 meter split time still not improving? Why did my trainer/coach have me do this? (If your coach can’t answer this, get a new coach.)

Why did I just eat that whole pizza?

You get the picture.

/ You Cannot Spot Check Fat

If I had a nickel for every time I heard this myth, I would be a very, very rich man.

The fact of the matter is that fat goes on to, and comes off of, your body the way it wants to, not the way you want it to. The only way around this is targeted liposuction.

A brief, fairly unscientific explanation will do for this one. You cannot work the fat off any specific area of your body because, well, you cannot work fat. People mistake that good old muscle burn for something that magically removes adipose proximally from wherever it burns. Those were your oblique abdominals being worked, not the love handles next to them.

There are only two ways to shed those lbs, and they work best in tandem; diet and exercise.

Create a reasonable caloric deficit as often as you can while eating in a manner that’s in line with your nutritional needs (a third curtain call please for the low-carbers) and get yourself into an exercise regimen that will help you maintain your lean body mass and prevent catabolism.

Unfortunately, you might as well just forget about zapping fat away one problem area at a time – that’s not how the body works.

/ You Need To Supplement Your Diet

Because of the specific training many enduroletes employ, many supplements are basically useless, or at best, cost prohibitive for endurance athletes. It’s a much different game than, say, bodybuilding, where intensive supplementation is absolutely critical. The key is to understand the basics and use supplements that have real application for an endurance athlete.

It is quite difficult to achieve competitive success without proper supplementation. For example, you could easily replenish your carbs on an Ironman course with white bread and Fig Newtons, but you’d have to carry a backpack full of the stuff to ensure your calorie intake was adequate. It’s much easier to supplement with a carb/sodium replacement gel.

If you’re going to consider supplementing your diet, keep it simple. Think natural whey, soy, and caseinate proteins, creatine monohydrate, electrolytes, BCAAs, recovery formulas, a multivitamin etc.

But just because you take a vitamin, don’t think you can skip out on those leafy greens. Remember, the multivitamin is supposed to supplement your diet, not replace any part of it.

As a general rule of thumb, if you can’t pronounce the ingredients, don’t ingest it until you’ve done your homework to understand what it is! Take responsibility for what you put into your body.

/ Play The Mental Game, Too

The best athletes in the world train not only their bodies, but their minds, for success in their sport. Why not take a page from their playbooks and do the same?

Visualize your goals, and visualize yourself achieving those goals. Imagine the emotions you might experience during a competition, and think how you can prepare for them. Visualize possible setbacks and visualize how you’ll overcome them.

Visualize your success. Now give yourself an imaginary high-five.

/ Plan For Adequate Recovery Time

You can’t train 24/7, unfortunately. If we could, we’d all be stellar athletes. Between those beatings you place on your body, it needs time to recover.

Fill up your glycogen tank after a workout with carbs (do I have to even say it, carbophobes?) to prepare yourself for recovery and your next workout, get enough sleep every night, and drink more water than you think you need. In fact, if you think you’ve had enough water, drink more, because odds are you haven’t.

Periodize your training – you can’t go up, and up, and up, forever. You have to build in rest days or rest weeks to allow your body to get its bearings and adapt. Every season has to also have an offseason.

Train. Overreach. Recover. Adapt. Repeat.

10 / Set SMART Goals

This is simple enough, just like the nifty little acronym that helps us to remember proper goal setting, SMART. Make those goals Specific, Measurable, Attainable, Relevant, and Time bound.

Your goals must be all of those things for you to succeed. Write them down if you have to, and keep track of your progress.


Cocoa Banana Muffins

Cocoa Banana Muffins
Prep time
10 mins
Cook time
20 mins
Total time
30 mins
Recipe type: Snack
Yield: 12
  • ½ cup milk (I used unsweetened almond milk)
  • 2 Tbsp flax seed meal (could also use chia seeds)
  • 1½ cups oat flour
  • ½ cup whey protein in vanilla or chocolate (or could sub for an extra ½ cup oat flour)
  • ¼ cup stevia for baking (or 5 packets or other sweetener of choice)
  • ¼ tsp salt
  • ½ tsp nutmeg (optional)
  • ¼ cup unsweetened cocoa powder
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 cup mashed ripe banana (approx 2½ bananas)
  • 2 tsp vanilla
  • 1 Tbsp oil (I used avocado oil)
  1. Preheat your oven to 350 degrees F.
  2. In a large bowl or stand mixer with paddle attachment, add all the wet ingredients (banana, milk, vanilla, oil). Stir until combined.
  3. To the same bowl, add in all the dry ingredients (flax, oat flour, stevia, salt, nutmeg, cocoa, baking soda/powder)
  4. Stir together until mixed and place batter in greased muffin tins or with silicone muffin liners.
  5. Bake for 20 – 23 minutes until muffins are set on top and a toothpick comes clean.
  6. Allow to cool and store in an airtight container. Will last about a week in the fridge, or a few months in the freezer.
Serving size: 1 muffin Calories: 107 Fat: 3.6 g Carbs: 15 g Sugar: 3 g Sodium: 262 mg Fiber: 2.5 g Protein: 6 g