Superfruits for good health: Boost your daily protein intake with delicious apple cinnamon muffins

12/10/2024 / By HRS Editors

Apples are a popular superfruit for a reason. They’re sweet, crunchy and delicious snacks, and they are the perfect addition to delectable desserts like classic apple pie.

The U.S. is one of the world’s largest apple producers, placing only second to China. According to the U.S. Apple Association, the U.S. produces an average of 240 million bushels of apples every year.

If you’re looking for something to boost your daily protein intake, you can enjoy tasty apple cinnamon muffins made with lab-verified protein powder. (h/t to USAToday.com)

What is the healthiest apple variety?

There’s no straight answer to which apple variety is the healthiest because they all offer different health benefits.

The Centers for Disease Control and Prevention (CDC) has reported that only 12.3 percent of American adults meet their fruit intake recommendations. Danielle Crumble Smith, a registered dietitian, says that the more apples you add to your diet, the better. (Related: Clean food watch: Does your protein powder contain heavy metals?)

Crumble Smith explained that Red Delicious apples are the healthiest if you want antioxidant-rich options. The darker the apple, the richer it’ll be in antioxidants.

Antioxidants can help neutralize free radicals, which, when imbalanced, can cause cell damage and cause diseases. If you want to boost your intake of vitamin C, Crumble Smith recommends a McIntosh apple or a Pink Lady. If you want a good source of dietary fiber, choose a Granny Smith or a Honeycrisp.

Crumble Smith also recommends eating them raw and unpeeled because consuming the skin ensures that you’re getting all of the dietary fiber and antioxidants because most of them are concentrated on the skin.

Additionally, the dietitian said the vitamin C content can decrease during the cooking process because the vitamin is soluble in water and sensitive to temperature.

Incorporate apples into a balanced diet

Like other nutritious fruits, apples are naturally rich in vitamins and minerals and should be part of a healthy diet. Apples are full of dietary fiber. They also contain pectin, a fiber that acts as a prebiotic to aid optimal colon function and digestion.

Apples are also a great source of vitamin C, which has antioxidant properties that can help you absorb and store iron and maintain strong tissues. Vitamin C is also necessary for a healthy immune system and produces more collagen for hair, skin and nail health.

Additionally, apples contain quercetin, a flavonoid with antioxidant properties.

Crumble Smith also listed some suggestions on how to incorporate more apples into your regular diet:

Bake with apples

Add apples to things like apple pie, pancake mixes, muffins or waffles.

Try different textures

Instead of slicing or dicing apples, use a grater to shred them finely before adding them to baked goods, oatmeal or smoothies. Doing this can also help the apples soften quickly when cooked.

Add apples to your breakfast oatmeal

If you love oatmeal, try adding apples, walnuts and peanut butter. This delicious combination of superfoods is also rich in healthy fats and fiber.

Add apples to salads

Give simple salads a tasty flavor boost by adding crunchy and sweet thinly sliced apples.

Add apples to smoothies

A green smoothie is the perfect way to get all the benefits of a raw apple, especially if you keep the fiber-rich peel on.

Make a delicious apple cinnamon smoothie by adding a banana, cinnamon and yogurt.

Make protein-rich apple muffins

Bake delicious apple cinnamon protein muffins that include other healthy ingredients such as whey protein powder, extra virgin coconut oil and coconut palm sugar.

While apples are listed on the “Dirty Dozen” list, the Environmental Working Group’s (EWG) analysis of the 12 vegetables with the highest traces of pesticides, Crumble Smith has clarified that you can still enjoy apples.

She advised that you should choose organic apples if you eat them daily.

Where to get lab-verified ingredients for apple cinnamon protein muffins

The Health Ranger Store is committed to helping you boost your intake of essential nutrients and protein while you prepare for any emergency.

That’s why we’re proud to introduce clean, lab-verified and healthy food options such as Organic Whey Protein Powder, Organic Extra Virgin Coconut Oil and Organic Coconut Palm Sugar. You can combine these items with other ingredients you may already have at home to make tasty apple cinnamon protein muffins.

Whey protein powder is an excellent source of protein that contains all of the essential amino acids, such as branched-chain amino acids (BCAAs) and some non-essential amino acids, such as cysteine. Compared to pea protein, whey protein has higher levels of calcium and potassium.

Health Ranger Select Organic Whey Protein Powder is a complete protein source that is made from the finest organic whey protein concentrate produced by premium grass-fed cows. Each 30-gram serving delivers 24 grams of pure, high-quality protein (48% of the Daily Value). Our organic whey protein powder also boasts an impressive amino acid profile and contains other nutrients, such as calcium, iron and potassium.

Health Ranger Select Organic Whey Protein Powder contains no gluten or GMOs and is certified Kosher and organic. It is also non-China and extensively lab-tested for glyphosate, heavy metals and microbiology.

Coconut oil is derived from the flesh of mature coconuts. Unrefined or extra virgin coconut oil is the best kind of coconut oil because it goes through minimal processing. As such, it contains more nutrients and beneficial compounds than refined coconut oil.

Health Ranger Select Organic Extra Virgin Coconut Oil is a pure coconut oil that is laboratory-verified for cleanliness and purity. It is a great source of healthy medium-chain fatty acids (MCFAs), which support healthy energy levels and optimal health.

A highly versatile ingredient, our premium organic coconut oil can be used as a delicious and nutritious replacement for cooking and baking oil. It can also be added to drinks such as coffee, tea and smoothies.

Health Ranger Select Organic Extra Virgin Coconut Oil is carefully extracted from high-quality coconuts sourced from our trusted growers in the pristine islands of the Philippines. It is vegan, non-GMO, non-China and certified Kosher and organic.

The oil is also lab-tested for glyphosate, heavy metals and microbiology. Give our premium organic coconut oil a try and purchase handy 14-ounce containers or get the long-term storable one-gallon buckets.

Health Ranger Select Organic Coconut Palm Sugar is a naturally delicious and nutritious sweetener extracted from the bark and fruits of tropical coconut palms. Due to its delicately sweet flavor, coconut palm sugar is a favorite substitute for brown sugar.

It is low on the glycemic index and high in nutrient density, making it a healthy sweetener for smoothies, shakes, spreads, cereals, energy bars and desserts of all kinds.

Visit Fruits.news to learn more about the health benefits of superfoods like apples and other nutritious fruits. You can also check out Health Ranger Store and Brighteon Store for more clean food supplies for your prepping stockpile.

Check the recipe below to learn how to make Apple Cinnamon Protein Muffins.

Ingredients:

2 organic diced apples
1 2/3 cups Almond Flour
1/2 cup Health Ranger Select Organic Whey Protein Powder
1/2 cup Health Ranger Select Coconut Palm Sugar
4 Tablespoons Health Ranger Select Organic Extra Virgin Coconut Oil (melted)
1 Tablespoon cinnamon
1 teaspoon (Aluminum Free) baking powder
1/4 teaspoon Health Ranger Select Pink Himalayan Salt Fine Ground
3 eggs
2 teaspoons Vanilla extract
Almond slices (optional)

Directions:

Preheat the oven to 350 F.
Blend the almonds until they have a flour-like texture.
Combine the almond flour, baking powder, Himalayan salt and whey protein powder in a large bowl.
Add the eggs, coconut palm sugar, coconut oil and vanilla.
Fold the organic apple pieces into the mixture. The peel is optional but recommended.
Grease a muffin tin or use cupcake pan liners.
Evenly divide the batter into 12 muffins. Sprinkle almond slices on top of the muffin batter.
Bake for 15 to 18 minutes. Set aside to cool before serving.

Watch the video below to learn how to make Apple Cinnamon Protein Muffins.

This video is from the Health Ranger Store channel on Brighteon.com.