Apple breakfast muffins are the perfect choice for me when I want something warm, comforting, and nourishing in the morning. They smell of apples and spices, are moist and satisfying, yet light enough for a good start to the day. Especially during the luteal phase, when the body needs more energy and certain nutrients, these muffins are a welcome choice – with complex carbohydrates, healthy fats, and valuable minerals. A little bit of self-care straight from the oven.
Inspiration for these Apple Breakfast Muffins
The basis for this recipe is this Apple Oatmeal Muffins recipe by Dani Spies on her blog clean & delicious. I simply created a slightly modified version from it. In her YouTube Video she also shares her crumble topping recipe, which I've adapted slightly, too. I like to make these apple breakfast muffins for breakfast or as a quick snack.
Ceylon Cinnamon or Cassia Cinnamon?
Did you know that there are two different types of cinnamon? There's a distinction between the "original" Ceylon cinnamon and the "Chinese cinnamon" Cassia cinnamon.
Ceylon cinnamon is also known as the "real" or "original" cinnamon and comes from Sri Lanka or southern India. Ceylon cinnamon tastes a little more refined, more aromatic and less spicy because it contains less cinnamaldehyde than cassia cinnamon. Cinnamon is also said to have many health benefits that apply almost exclusively to Ceylon cinnamon. Ceylon cinnamon is rich in antioxidants and thus has an anti-inflammatory effect. There are studies that show that Ceylon cinnamon reduces "bad cholesterol" and increases "good" cholesterol and can therefore improve blood values. Ceylon cinnamon also has a blood sugar stabilizing effect and type 2 diabetics in particular can reduce their blood sugar levels with 0.5 - 2 teaspoons of Ceylon cinnamon a day.
Cassis cinnamon, on the other hand, is much cheaper and is usually used in processed foods. You will also often come across cassis cinnamon on the spice shelf in the supermarket. Cassis cinnamon is produced in southern China and contains a much higher concentration of coumarin. An overdose of coumarin can lead to headaches, nausea and dizziness. Just one teaspoon of cassis cinnamon often reaches the recommended maximum coumarin limit, so cinnamon lovers should be particularly careful about which cinnamon they choose.
Advertisement (Affiliate): For these reasons I prefer to use this Ceylon cinnamon to reap the health benefits and enjoy the aromatic, “real” cinnamon taste.
Apple Breakfast Muffins in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically chosen some ingredients for these apple breakfast muffins so that their nutrients can support you and your hormonal balance during this time:
- oats: contain long-chain carbohydrates that contribute to a sustained energy supply and can stabilize blood sugar levels; they are rich in B vitamins.
- apple / applesauce: contains important nutrients such as vitamins (especially vitamin C), minerals (such as potassium and iron) and fiber
- cinnamon: contains B vitamins, calcium, magnesium and iron and also has a blood sugar stabilizing effect, stimulates the uterine muscles and can thus have an anticonvulsive effect
- ginger: may be helpful during the luteal phase due to its anti-inflammatory properties and increased blood flow, which can relieve menstrual discomforts such as cramps and nausea. Ginger is rich in vitamins and minerals, including vitamin C, B vitamins (such as B6), magnesium, iron, potassium, and calcium.
- raisins: contain a lot of iron, are rich in fiber and contain potassium
- walnuts: are rich in omega-3 fatty acids (especially alpha-linolenic acid), contain vitamin E, various B vitamins (including B6), as well as important minerals such as magnesium, iron, potassium, and zinc. They also provide antioxidants and phytochemicals. Due to their content of healthy fats and magnesium, they can have an anti-inflammatory effect, alleviate mood swings, and help with PMS-related cramps. The combination of omega-3 fats and sustained energy from healthy fats can also help to keep energy levels more stable during the luteal phase and prevent cravings.
More Recipes for the Luteal Phase
If you're looking for more inspiration for luteal phase recipes, you'll find it here on “sizzling & frizzling” in the category luteal phase . Have a look around and give them a try!
If you also like Almond Butter as a topping, you can find my recipe here!
Apple Oatmeal Breakfast Muffins
These apple breakfast muffins are a moist and balanced option to start your day. They impress with the natural aroma of apples and warm spices, offering a pleasant, fruity sweetness. Topped with cream cheese, applesauce, or almond butter, they can be enjoyed in many ways – ideal as a breakfast or on-the-go snack.
Ingredients:
Instructions:
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Place the protein powder* (see remarks), the rolled oats, and the spices in a mixing bowl. Peel the ginger and grate it finely into the bowl. Then add the baking powder, the egg, (butter) milk, and applesauce, and mix everything thoroughly.
Instead of the individual spices, you can also add a heaped teaspoon of pumpkin pie spice!
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Dice the apple. Add it to the mixing bowl along with the raisins and fold them in.
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Distribute this apple and oat mixture evenly among 6 muffin cups. If you're not using a silicone mold, you should grease it or line it with muffin cups.
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Now chop the walnuts and distribute them evenly over the muffins. Sprinkle them generously with cinnamon and then drizzle a little rice syrup over each muffin.
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Bake the apple breakfast muffins at 350 °F (180 °C), top/bottom heat, for 20-25 minutes (mine took 23 minutes).
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Remove the apple breakfast muffins from the oven after baking and let them cool for a few minutes. Then remove them from the muffin tin and let them cool completely.
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I like to top them with cream cheese, applesauce, or almond butter, which I simply spread on top. Now you can serve and enjoy your apple breakfast muffins!
Nutritional Information
servings 2
- Amount per Serving
- Calories 591kcal
- % Daily Value *
- Total Fat 24g37%
- Potassium 459.1mg14%
- Total Carbohydrate 63.35g22%
- Dietary Fiber 8.55g35%
- Sugars 30.85g
- Protein 28.1g57%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
Tip:Instead of the individual spices, you can also add a heaped teaspoon of pumpkin pie spice!
*Advertisement (Affiliate): I prefer using unflavored organic whey protein powder without any additives like sugar, sweeteners, soy or other substances. It is 100 % pure organic whey protein. You can buy the one I use here .