These muffins are also great for cleaning out a few items from the fridge.

Makes 12 muffins.

What mats (ingredients) you will require

Before you get started, make sure you have all these materials or at lease something similar. I’ll go over some items at the bottom that you can swap out to mix this recipe up.

• 1 3/4 cups raisin bran cereal (or similiar cereal with raisins/sultanas and flakes)
• 1 1/4 wholemeal flour
• 1 1/4 tspn baking powder
• 1 tspn ground cinnamon
• 1/4 tspn salt
• 1 egg
• 3/4 cup buttermilk
• 1/4 cup canola oil
• 3/4 cup grated (or finely chopped) apple
• 3/4 cup grated carrot
• 1/4 cup walnuts
• For all you protein nuts out there, simply add 4 scoops of protein powder (vanilla, chocolate or flavourless depending on your taste)

How to mix it

1. Take all dry ingredients (cereal, flour, baking powder, cinnamon and salt[protein powder too if you want]) and mix in a large bowl.
2. In a separate bowl mix whisk the egg, buttermilk and canola oil.
3. Make a volcano in the dry mixture and pour the wet mixture into it. Stir this mixture until fully mixed.
4. Stir in carrots, apples and walnuts.
5. Spray a muffin pan with non-stick spray.
6. With a spoon evenly distribute the mixture into the cups.

Time: 15 minutes

How to bake it

1. Before you start preparing, preheat your oven to 180 degrees C (400 degrees F).
2. Once you have the mixture on the tray place into the oven and leave for 20 minutes.
3. Take muffins out once a toothpick comes out clean.
4. Leave for 5 mins to cool before allowing them to enter your mouth.

Time: 20-25 minutes

These muffins are best eaten fresh. If you want to eat them throughout the week simply place some in a container in the freezer. When you want to eat one, take it out and microwave for about 20 seconds. Eat. Nom Nom.

Other things you can mix and match with apple and carrot for more uber muffins:

• Banana
• Zucchini
• Ginger
• Raisins
• Apple sauce

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So when I came back onto a higher carbohydrate diet I started adding oats and experimenting around with different amounts of fruit and nuts. I think I’ve got it pretty close to perfect now. Here’s the recipe of my favourite:

Fruit and Nut Protein Bar

Ingredients

• 1/2 cup walnuts, chopped
• 1/2 cup sultanas
• 1/2 cup dried apricots, chopped
• 1/4 cup dried ginger, chopped
• 2 cups oats, raw
• 4 scoops (120g) vanilla protein powder
• 1/2 cup skim milk

Directions:

Combine all ingredients in a large mixing bowl and stir up. Add just enough water so that the mixture becomes wet all the way through (you can experiment with water amount from batch to batch). Spread (you should have to spread it like a wet dough) the mixture in a olive oil sprayed small baking tray (8″x8″).

Cook in a preheated oven for 20-30 minutes on 180º C (350ºF). The top should become golden and look glazed. Cut into 8 pieces. Eat immediately or let it cool for a good hour or so and store in a tupperware container in the fridge. The pictured bar has almonds and chopped dried ginger on top.

Eat it as a snack for morning tea or as post workout nutrition. You will never be satisfied by a measly store bought muesli bar again! Keep your eyes out for more high protein snacks in the future.

Protein Bars on Amazon.com

Clif Builder’s Bar, Choc Mint

Clif Builder’s Variety Pack

Worldwide Pure Protein Bar