Raisin Bran Flax Muffins

These bran flax muffins aren’t just delicious — they’re a nostalgic favourite in our house. When my kids were little, they devoured them without hesitation (and still do!). Moist, just the right amount of sweet, and packed with wholesome ingredients — these muffins are a sneaky way to add more fiber into your day. Let’s just say… they help keep things moving, if you know what I mean. 😉

Ingredients

• 1½ cups Unbleached White Flour

• ¾ cup Flaxseed Meal

• ¾ cup Oat Bran

• 1 cup Brown Sugar

• 2 tsp Baking Soda

• 1 tsp Baking Powder

• ½ tsp Salt

• 2 tsp Ground Cinnamon

• 1½ cups Carrots, shredded

• 2 Apples, peeled and shredded

• ½ cup Raisins (optional)

• ¾ cup Milk

• 2 Eggs, beaten

• 1 tsp Vanilla Extract

Instructions:

1. Mix together flour, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt, and cinnamon in a large bowl.

2. Stir in carrots, apples, and raisins (if using).

3. Combine milk, beaten eggs, and vanilla. Pour liquid mixture into dry ingredients.

4. Stir until just moistened. Do not overmix.

5. Fill muffin cups ¾ full.

6. Bake at 350°F for 15–20 minutes.

Yields: 15 medium muffins

Macros Per Muffin:

• Protein: ~3.6 g

• Carbohydrates: ~34 g

• Fat: ~5 g

• Calories: ~190 kcal

• Fiber: ~3.3 g

Spanakopita Egg Bites

This easy to prep recipe is perfect for meal prep for busy weekday mornings! You can also choose to make these with egg whites or a combination of eggs and egg whites if you're looking for a lower fat option.

Why Protein Matters (And a Delicious Way to Get More of It)

If you're trying to lose fat, build strength, recover faster, balance your hormones, or simply age well — protein needs to be a top priority in your nutrition.

Unfortunately, most people aren’t getting nearly enough.

Why is Protein So Important?

Protein plays a crucial role in:

• Repairing and building muscle

• Supporting your immune system

• Managing hunger and cravings

• Stabilizing blood sugar

• Maintaining lean mass as you age

It’s also the most satiating macronutrient — meaning it helps keep you full longer — and has the highest thermic effect, meaning your body burns more calories digesting protein than it does carbs or fat.

Simple Strategies to Get More Protein

1. Include a high-quality protein source at every meal and snack. Eggs, Greek yogurt, protein powders, chicken, fish, lean beef, and tofu are all great options.

2. Double your portion — if you’re currently using ½ cup of cottage cheese or a single egg, try increasing that serving.

3. Swap carb-heavy snacks for protein-forward options:

   • Greek yogurt with berries

   • Protein smoothies

   • Hard-boiled eggs and fruit

   • Jerky and a handful of almonds

   • Homemade snacks like this frozen yogurt bark 👇

Chocolate-Strawberry Frozen Yogurt Bark

20 blocks total | 10 snacks at 2 blocks each

This is one of our favorite high-protein, make-ahead snacks — cold, creamy, just the right amount of sweet, and packed with Bio Edge Science chocolate isolate protein to support your goals.

Ingredients:

• 32 oz fat-free Greek yogurt

• 3 scoops Bio Edge Science chocolate isolate protein

• 2 tbsp cocoa powder

• ¼ cup honey

• 60g granola

• 200g strawberries, sliced

• ⅓ cup semi-sweet chocolate chips

Directions:

1. Line a baking sheet with parchment paper.

2. In a large bowl, combine yogurt, protein powder, cocoa powder, and honey. Stir until smooth. Fold in granola.

3. Spread mixture evenly on baking sheet (¼" thick). Top with sliced strawberries and press gently.

4. Melt chocolate chips in the microwave, stirring every 20 seconds until smooth.

5. Drizzle melted chocolate over the top and freeze for at least 2 hours or until set.

6. Cut into 20 pieces and store in the freezer.

These are perfect for a quick grab-and-go option that helps you stay on track — whether you’re refueling post-workout or reaching for something sweet that won’t derail your progress.

Protein is the most underutilized nutrition tool for energy, appetite control, body composition, and recovery — and hitting your protein target doesn’t have to be boring.

It just takes a little intention and a few go-to recipes you actually enjoy eating.

If you're ready to dial in your nutrition and learn how to fuel your body with simple, real food strategies that work, reach out to us — our coaching team is here to help.