It's officially FALL, and if you live in Toronto, Canada like me, you'll know that it sure as heck doesn't feel like it (woohoo!) I just returned from an amazing 10-day trip where my love bug and I lived out in a campervan, touring the beautiful country of Iceland! Not only was it one of the most beautiful places I've visited, but I got to live in tights, sweaters and a slouchy hat for 10 days straight, making it one of the best vacations ever.

And now I've come back to this scorching weather from the Summer we missed out on, but to be honest, I was ready to accept the fate that Fall was going to make its appearance earlier than expected. But I decided I'll embrace the best of both worlds – scorching hot weather and all of the yummy Fall recipes, including my newest one, Apple Spice Protein Muffins!

I went apple picking over the weekend (which was totally weird in this heat, but that's beside the point) and now that I'm outnumbered by apples in my house, I'm ready to make all of the apple-filled recipes!

As much as I love baked goods like muffins and cookies (even the healthified kind), they don't exactly make me "thrive" like vegetables, whole grains and protein sources do.

But for the odd time that I'm itching for a sweet treat, I want to know that I have something healthy and as #RealAssFood-filled as possible to turn to!

The beautiful thing about these Apple Spice Protein Muffins is that they are super satiating, tasty and are gluten-free, dairy-free and refined sugar-free. I'm not super strict with either of these labels, but I will say that when I eat foods that do align these labels (mainly whole foods like fruits, vegetables, root vegetables, grass-fed meat, legumes etc), I feel my best. That, and from working 1:1 with clients, I'm well aware of the existing food sensitivities and food allergies that exist and I want as many people as possible to be able to enjoy them!

When creating sweet treat recipes, I make a point to pack in as much as fat, fibre and protein as possible. The reason for this is because when we have sweets with these three things – fat, fibre and protein – it slows the release of glucose (sugar) into our bloodstream which is going to help us manage insulin levels better (helpful for diabetics, weight management, and hormonal balance) and prevent us from experiencing the energy spike and crash. You know that feeling after you ate a big bowl of pasta? Yeah, that. There are definitely "strategic" ways to enjoy pasta without experiencing this, but ultimately, nobody wants to feel weighted down by food, right? Food is supposed to nourish us and give us fuel!

That's why I've included 3 key ingredients into this muffin recipe to make it satiating (aka filling) and balanced:

Almond Butter (Healthy fats + Protein)
Genuine Health's Fermented Vegan Proteins+ Powder (Protein)
Manitoba Harvest's Organic Hemp Hearts (Fat + Protein)

Allow me to explain:

Almond Butter

Almonds got a bit of a bad reputation in the past for being high in fat and high in calories. But I'm here to tell you that you don't have to fear almonds for either of those things nor do you have to fear calories and fat, especially when they come from as nourishing sources as almond butter. Due to their high-fat content and diverse nutritional profile. Almonds are great for supporting health and have been shown to prevent cognitive decline. It's also said that they're one of the only nuts that help to alkalize the digestive system, reducing build-up and balancing the body's pH

.Genuine Health Fermented Vegan Proteins+ Powder

This is my go-to protein powder of choice – there's just so many things I love about it! First off, I love that it's fermented as that means I'm getting a good gut-loving food source for the day. That, and fermented foods are pre-digested, meaning it's easier for us to break down (i.e. less bloating – woohoo!) and the nutrients are more accessible. Not to mention, my goal in eating as much #RealAssFood as possible is to eat food that is primarily whole foods based, free of artificial ingredients and common allergens so that as many people can enjoy it as possible!

Manitoba Harvest's Organic Hemp HeartsI sprinkle this stuff like confetti! It's the perfect plant-based protein to squeeze into your meals when you didn't batch prep chickpeas or chicken breasts for the week. I sprinkle it on salads, soups, smoothies and coconut yogurt. For 3 tbsp, it comes in at a whopping 10g of protein and is a healthy source of omega 3 & 6 (love me my healthy fats!) As you can see, they were super easy to toss into this recipe since you don't taste them at all and it increases the protein content, making it a more satiating and balanced breakfast or snack!Are you ready to welcome Fall with a big warm cozy hug with these Apple Spice Protein Muffins?! Let's do it!

Apple Spice Protein Muffins

Servings: 12 Muffins

Ingredients

2 1/2 cup gluten-free oats
1 scoop Genuine Health Fermented Vegan Proteins+ Powder (unflavoured)
2 eggs
1 large apple, diced (~1 1/2 cups)
1 cup coconut or almond milk
1/2 cup almond butter
1/4 cup Manitoba Harvest Hemp Seeds
1/4 cup molasses
2 tbsp Ceylon cinnamon
1 tbsp vanilla extract
1 tsp nutmeg
1/4 tsp baking soda
pinch of sea salt

Directions

Preheat oven to 375 F.
Mix together dry ingredients in a large mixing bowl (oats, protein powder, hemp seeds, cinnamon, nutmeg, baking soda, sea salt).
In a separate bowl, whisk together the eggs, coconut/almond milk, almond butter, molasses and vanilla extract.
Pour the wet ingredients into the dry ingredients and mix thoroughly.
Line a muffin tray with muffin/cupcake liners and fill each liner to the top with batter
Bake for 15-18 minutes (stick a toothpick or knife through it and if it comes out clean, it's done!)

Note: These aren't your average fluffy muffins. These are fibrous, dense, clean-out-your-colon kind of muffins! I'm sorry I can't think of a cuter way to say it, but they are still tasty, especially with an apple butter or almond butter and raw honey drizzled on top. Store in fridge after 2-3 days.

What's your favourite cozy Fall recipe?