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Shog is walking between 8-10 miles per day and restricting his calories, sometimes to approximately 1200 calories per day. (I think his weight loss success is making him impatient to Lose All the Weight Right Now!) That's not healthy because a grown man shouldn't dip below 1500 calories per day. This morning when he made noises about possibly skipping lunch, I decided to make Homemade Blueberry Market Muffins to tempt Shog into eating more calories, and it worked! *\o/*

I'm usually quite supportive of Shog and don't try to steer him away from his goals, but I can't have the man falling over for lack of eating coupled with excessive exercise and sun exposure, so I thought a homemade market muffin was the way to go. Now, a typical market muffin can have anywhere from 800-1200 calories (and is baked with who knows what craptastic ingredients), which is alarming. Under the cut tag, please find my healthier recipe for Homemade Blueberry Market Muffins.

Homemade Blueberry Market Muffins
Makes 6

1 Tbsp confectioner's flour + 2 cups fresh blueberries

1 cup whole milk + juice of one lemon (about three tablespoons)

1 3/4 cups unbleached all-purpose flour
1/4 cup garbanzo bean flour
3/4 cup turbinado sugar
1 tablespoon baking powder
1 tablespoon chia seeds
1/2 teaspoon kosher salt
1 teaspoon Ceylon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
zest of one lemon (about one teaspoon)

1/4 cup melted butter, cooled
2 large eggs
1 1/2 teaspoons vanilla extract

Preheat the oven to (and this is not a typo) 500°F. Toss the confectioner's sugar with the blueberries.
Stir together the milk and lemon juice. Whisk together the dry ingredients + the lemon zest. Grease a six-well, Texas-style muffin pan. Whisk together the wet ingredients, including the lemon-milk mixture. Gently toss the sugared blueberries into the dry ingredient mixture. Add the wet ingredients to the dry ingredients and gently fold the mixtures together until just blended. Immediately pour batter into the muffin pan and place in oven. IMMEDIATELY after that, turn down oven temperature to 425°F. and bake for 20 minutes. Remove pan to wire rack for 2 minutes. Remove muffins from pan. Allow muffins to cool for 5-10 minutes on rack. Serve warm with soft butter.

My market muffins have approximately 375 calories and six servings of carbohydrate a piece. With a tablespoon of butter, that brings the meal to 475 calories. Remember: a market muffin is a meal muffin. Just eat one (unless you're Shog).

Full, approximate nutritional information per muffin: 375 calories, 12 g fat (6.5 g sat), 117 mg cholesterol, 309 mg sodium, 421 mg potassium, 60 g carbohydrate, 3 g fiber, and 9 g protein.


( 19 comments — Leave a comment )
Aug. 17th, 2016 07:51 pm (UTC)
This looks delicious! Garbanzo bean flour's a great way to get protein in. You could even do more to up the protein by trading out a little more of that plain flour with almond or coconut flour. I just made some blueberry/blackberry jam with chia seeds last night. (Boil frozen fruit, cook on low for 10 minutes, add a few tablespoons of chia seeds, take off heat.)

So here's my nutritionist side kicking in: TELL SHOG THAT HE NEEDS CALORIES TO HAVE FUNCTIONAL METABOLISM. It's no joke! You cut calories to the 1000-1200 range as a man, and this is what happens: you'll lose weight right away, but you'll slow down your metabolism so that it's harder to lose weight later or even keep the weight you've just lost OFF. He'd actually be better off in the long run eating 1400 calories each day, making sure to eat lots of fiber and plant fat while avoiding animal fats and sugar. Another option that I'd never recommend more than once a week: eat 1500 calories for 6 days, then skip lunch on day 7. *Stepping down off the soapbox now.*

But really? Fresh blueberries are one of the greatest gifts to mankind. You can't go wrong!

Edited at 2016-08-17 07:53 pm (UTC)
Aug. 17th, 2016 08:04 pm (UTC)
Oh! I use almond and coconut flours all the time, but I really love the garbanzo bean flour for muffins; it gives such a nice, toasted flavor. I would have gone with a half cup of it but for the need to retain a "market muffin" texture; the fluffier something is, the more Shog adores it. *rolls eyes*

ETA: I also love sprouted whole wheat flour and add it, in half or quarter amounts to most baked goods, but the man wouldn't have touched the muffins if I'd included it.

Your jam sounds marvelous! I'm going to try that. Have you ever eaten chia seed pudding? The blended chocolate version is my favorite.

I will pass your thoughts on to Shog; he might listen to you in a way that he doesn't listen to me. *rolls eyes* I just tend to sneak nutrition in when the man's not looking. Thank goodness he loves blueberries!

I'm now making a deceptively low-calorie-looking soup. *whistles*

Edited at 2016-08-17 08:06 pm (UTC)
Aug. 17th, 2016 09:14 pm (UTC)
Oh, you're so right about the toastiness of garbanzo bean flour. GF flours are wonderful for upping protein and healthy fat to any recipe, but it's certainly true that they each have their quirks when baking. Fluffiness isn't always easy to come by!

CHIA SEED PUDDING! Yes, absolutely! (I also adore Wellness Mama's blog, which is a great resource for healthy cooking as well as just healthy living.) I tend to eat chia seeds in some way, shape, or form for my afternoon snack. There's usually cocoa powder and cocoa nibs involved. Sometimes dark cherries or peanut butter, too. :)

Ha! As I'm sure you know, dieters don't always listen to reason, so... good luck with Shog! I feel like this mistake is maybe the most common mistake that people make when they're first losing weight, so he's in good company. I mean, I get it--it feels like you're succeeding because the belt buckle can be tightened every so often. What you don't realize it that sticking with a 1000-1200 calorie diet for a long time leaves you without energy, without a metabolism, and without enough nutrients to keep your joints, skin, and bones healthy. I think most people, too, figure out eventually that a low-calorie diet is unsustainable, and they usually stop it before they put themselves at risk for osteoporosis or other things.
Aug. 17th, 2016 11:46 pm (UTC)
I think he does understand all this, but stress often makes people behave foolishly. It certainly does with Shog. I'll just have to give him his space (and put baked goods in it). *g*

P.S. My cousin makes chocolate-cherry chia seed brownies. They are amazingly good!

P.P.S. I don't have her recipe, so I went looking for one with the ingredients. I found this excellent-looking pudding recipe. :D

Edited at 2016-08-17 11:54 pm (UTC)
Aug. 17th, 2016 08:00 pm (UTC)
I'm curious why the name 'market' is used. It sounds like a very sensible way to get Shog not to go overboard on the weight loss.

What do chia seeds add to the recipe?

My nephew needs to lose a lot of weight but his methods are impractical and extreme. Diet fads don't work. He's tried juicing and protein shakes, and of course, the Atkins (high protein low carbs)

Decreasing calorie intake to the extreme level he wants isn't practical. He's used to eat one or two HUGE meals a day. I'm trying to convince him to start with reducing portion size and increasing the number of meals he eats through the day. And, increasing his activity level at least a bit. He talks about going to a gym but even when he joined, it never seemed to be 'convenient' to go. I think he's setting himself
Aug. 17th, 2016 08:59 pm (UTC)
Shog likes to eat the crap muffins sold in markets; the huge, high-calorie, low-nutrition muffins that make one fat and leave one craving . . . . I knew that he'd been craving something like that and didn't want him to snap and go get one.

Chia seeds add fiber and good fat, but not enough in this recipe to suit me.

Shog started getting healthier years ago by kicking his caffeine habit. Once he'd kicked soda, he started avoiding anything with trans fat in it and letting me introduce him to fruit. Then he started adding other healthy foods. Then he started keeping a general calorie count in mind while continuing to add healthy foods in lieu of unhealthy ones—and he walked. And he made a point of getting enough sleep. Once he started feeling reasonably well, he began buckling down on the caloric restriction and whole food intake, and increased his exercise. The weight melted off.

It's only recently that he's overdone things, and I know that's because of stress. I'm doing what I can to help him with that, but ultimately, he has to deal with his stress in the same way that he committed to his health. If you could persuade your nephew to take an "add healthy foods & avoid unhealthy foods while moving some" approach, perhaps that would work better for him than extremes. I don't think that good habits are built by going to extremes, but most men I know disagree. :P

Edited at 2016-08-17 08:59 pm (UTC)
Aug. 17th, 2016 09:11 pm (UTC)
Extremes = quick fixes

Which don't work.

Not a lot I can do but make suggestions. Both his parents are heavy and they have bad food habits so that's what he grew up with.
Aug. 17th, 2016 09:25 pm (UTC)
Extremes = quick fixes Yep.
It's about healthy living, day in and day out.

Although... if your nephew's the type that works best with specific instructions, I'd encourage him to try Mark Hyman's 10-Day Detox. The basic premise is that for 10 days, you eat breakfast (high fat, low GI-fruit shake), lunch (4 oz. lean protein on a salad with whatever veg you like), and dinner (another 4 oz. of lean protein and more veg). Snacks are limited nuts and seeds or unlimited non-starchy vegetables. No added sugars. After the first 10 days, your blood sugar and metabolism are functioning normally, and then you add one or two things back in limited quantity at day 11 and following: perhaps a cup of brown rice or quinoa, or some bananas or other high-sugar fruits. I think a lot of people just need to learn what it feels like to have a functioning metabolism and the steady energy that comes from eating enough plant fats during the day. People also need to learn that vegetables can be delicious!

Edited at 2016-08-17 09:32 pm (UTC)
Aug. 17th, 2016 09:51 pm (UTC)
If someone served it to him ... he might do it. :)

But that's not happening. He's out of the country and is a stress eater. I may send him this as a suggestion.

Thank you.
Aug. 17th, 2016 10:18 pm (UTC)
It's tough to watch your family members hurt themselves through poor health choices, but it's kind of impossible to do anything unless they want to do it themselves, you know? I mean, I'd say maybe half my family's quite healthy and half is... not. Some of it's a lack of education (especially the generation in their 50s and 60s who still seem to think that skim milk and fat-free processed foods are a "healthy" choice), but most of it is that they just don't want to.

At that point, what can you do? Data shows that aggressively encouraging your friends and family to be healthier makes them feel terrible about themselves and actually GAIN weight. So I tend to not say anything, but I lead by example, cooking a lot at family dinners and sharing recipes via email.
Aug. 17th, 2016 10:30 pm (UTC)
I rarely see them and based on their work schedules, I don't think they eat many meals together as a family. My brother is a psych nurse who works permanent part time at 2 different hospital. He's been known to do 12 hr shifts followed by 8 shifts the next day. My SIL puts in 10 hr days at a college teaching nursing and co-ordinating the 1st yr nursing program. So it's not a matter of education.

She doesn't cook much based on what I remember. He does most AFAIK. We don't talk often. They know I cook/like to cook and it seems to be a matter of some humour for them. Not a real situation that one can do much about, I think. I'm 60, my SIL is 62 and my brother is 63.
Aug. 17th, 2016 11:41 pm (UTC)
Health care professionals really do tend to treat themselves like crap. *sighs*
Aug. 17th, 2016 11:44 pm (UTC)
I know ... at least my SIL got my brother to give up smoking. He used to work on the line at Ford's in his 20s.
Aug. 17th, 2016 11:52 pm (UTC)
Hey, that's something. :D
Aug. 17th, 2016 09:19 pm (UTC)
I don't think that good habits are built by going to extremes, but most men I know disagree. :P

Aug. 17th, 2016 11:44 pm (UTC)
It's so frustrating, but you know, the dare works. Shog eats raw green beans and other veggies now that he never touched before me because I triple-dog dared him to try them. :P Whatever works!
Aug. 18th, 2016 02:03 am (UTC)
Ha ha ha! LOVE IT.
Aug. 18th, 2016 02:00 am (UTC)
Eight to ten miles per day??? Give that man a muffin, for sure lol!!
Aug. 18th, 2016 05:46 am (UTC)
Most days, of late! He deserves a muffin!
( 19 comments — Leave a comment )