Recipes from Jillian Michaels Master Your Metabolism Cookbook: Blueberry Banana Muffins Recipe
The Master Your Metabolism Cookbook builds on the three core principles of Master Your Metabolism:
Minimize the foods that are bad for you hormonally
Add the whole foods that will help you
Take in a healthy balance of protein, fat, carbs and calories
Jillian’s diet philosophy is based on her own experience of adrenal burnout and hormone-induced issues like hypothyroidism, melasma (facial pigmentation caused by estrogen dominance), premature aging and slow metabolism.
Master Your Metabolism by balancing your hormones for weight loss
First, she explains why and how you need to balance 12 key hormones: insulin, thyroid hormones, estrogen, progesterone, testosterone, DHEA, norepinephrine, epinephrine, cortisol, growth hormone, leptin and ghrelin. Then Jillian discusses power nutrients like legumes, garlic, berries, lean proteins, fruits, veggies, nuts and seeds, organic dairy, and whole grains. She’s a big believer in eating local and organic whenever possible.
Finally, Jillian explains what she wants you to avoid: hydrogenated fats, refined grains, high-fructose corn syrups, artificial sweeteners, artificial colorings and preservatives, glutamates (MSG), nitrates and nitrites. While it’s no surprise that Jillian advises you to cut back on alcohol, I was surprised to she wants you to reduce your consumption processed soy products, which she feels messes with your thyroid. She also recommends cooking all your cruciferous veggies (broccoli, cauliflower, kale, Brussels sprouts, etc.), cutting back on starchy vegetables, and reduce eating tropical, dried and canned fruit.
She has other “rules” like eat breakfast and don’t skip meals, eat every four hours, don’t eat after 9 pm, and eat 40 percent carbs/30 percent fat/30 percent protein – pretty much common sense. While her “food as medicine,” whole foods approach isn’t different from what others teach, Jillian has a way of explaining things in a direct, personal way that appeals to many people.
Jillian Michaels The Master Your Metabolism Cookbook recipes
What I especially like about Jillian Michaels recipes are that each one (over 125 of them!) in The Master Your Metabolism Cookbook lists their health benefits. For example, this Blueberry Banana Muffins recipe is good for your heart, boosts immunity, boosts metabolism, and promotes strong bones and healthy skin. However, her cookbook doesn’t list complete nutritional information, just calories, fat, carbs, protein and sodium. It would’ve been nice to get information on fiber, minerals and vitamins, too.
If you love Jillian Michaels recipes from Master Your Metabolism Cookbook check out:
This Mama’s tips for baking up Jillian Michaels’ Master Your Metabolism Blueberry Banana Muffins recipe
Normally I would recommend substituting toasted pine nuts for the walnuts for those with nut allergies. However, Jillian doesn’t like pine nuts because, like soy, it has goitrogenic effects, meaning it swells the thyroid gland. So leave the walnuts out if you’re allergic to them.
Substitute no-fat Greek yogurt for the plain yogurt for an extra protein boost. However, if the batter seems dry, add a little water to it.
I like adding flaxseed to baked goods for the extra fiber and ALA Omega-3. Jillian believes you should consume flaxseed only in moderation.
Blueberry Banana Muffins
Make up several batches and freeze what you don’t plan to eat right away. These are great for a before workout snack, or for breakfast or dessert.
Ingredients
- Olive oil cooking spray for the tins if you don't use liners (liners are probably better)
- 3/4 cup mashed very ripe bananas (about 2)
- 3/4 cup nonfat plain yogurt
- 1/2 cup honey
- 1/3 cup olive oil
- 2 teaspoons vanilla extract
- 2 cups white whole-wheat flour
- 2 teaspoons aluminum-free baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon teaspoon salt
- 1 generous cup fresh or frozen blueberries
- 1/2 cup chopped walnuts, toasted (optional)
Directions
Place an oven rack in the center of the oven, then preheat the oven to 425°F. Lightly spray a 12- cup muffin tin with olive oil or line with paper liners.
In a large bowl, place the bananas, yogurt, honey, olive oil, and vanilla. Stir together until well mixed.
In a separate bowl, sift together the fl our, baking powder, baking soda, and salt. Add the dry ingredients to the banana mixture and stir until just combined. Fold in the blueberries and the nuts, if using.
Spoon the batter into the prepared muffin tin. Place the tin in the oven and reduce the heat to 400°F. Bake for 20 to 25 minutes, or until tops spring back when lightly touched. Let cool in the tin for 10 to 15 minutes before transferring to a cooling rack. Serve warm.
For longer storage, let cool completely and store in an airtight container at room temperature for up to three days or in the freezer for up to 2 months.
Prep Time: 35 Minutes
Cook Time: 25 Minutes
Total Time: 1 Hour 15 Minutes
Servings: Makes 12 muffins
Serving size: 1 muffin
Calories: 216
Calories from Fat: 6.8g
Total Fat: 4.5g
Sodium: 234.5mg
Total Carbohydrates: 37.1g
Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your HormonesThe Master Your Metabolism CookbookThe Master Your Metabolism Calorie CounterWilton Recipe Right Nonstick 12-Cup Regular Muffin Pan
Originally published on July 27, 2010. Updated with new photos and rewritten recipe instructions per reader feedback. Recipe and photos used with permission.