It isn’t easy to find a snack that works for a menopausal woman and a teenage boy, but this muffin checks the boxes of great taste, slow absorbing, unprocessed, and low sugar.

My son loves cinnamon and a good healthful snack.  This recipe was created to fulfill his request and was a huge hit.  This muffin in gluten-free and sweetened with maple syrup and banana. This is a delicious treat, but also slow-digesting, exactly what we need in perimenopause and menopause.

Ingredients:

2 Cups Oat Flour (**see note to make your own)

1 1/2 Cups Almond Flour or Almond Meal (increase oat flour for a nut-free version)

2 tsp. Cinnamon

1 tsp. Baking Soda

1/2 tsp. Sea Salt

3 Eggs

2-3 Ripe Bananas (they should have brown spots)

1/2 Cup Plain Greek Yogurt

1/3 Cup Pure Maple Syrup

4 Tbs. Butter, melted

1 tsp. Vanilla Extract

Directions:

1. Preheat oven to 350 degrees. 
2. Prepare muffin tins by spraying with Olive Oil-based non-stick spray or inserting paper muffin liners.
3. Combine dry ingredients—oat flour, almond flour, cinnamon, baking soda, salt—in a large bowl, whisk through to combine.  
4. In a separate bowl, mash bananas with a fork, potato masher or by using a handheld electric mixer.  Add remaining wet ingredients—eggs, yogurt, syrup, butter, vanilla—and mix completely. 
5. Add wet ingredients to dry ingredients and mix through. 
6. Scoop batter into prepared muffin tins, filling to 3/4 full.
7. Bake 30 minutes, until a toothpick or knife inserted in the center comes out clean and the muffin springs back when you press on the top. 
8. These are excellent warm, but also can be taken from the freezer to defrost on the fly for a healthy snack later in the day.  Store in the refrigerator for up to one week or the freezer for up to three months.  Reheat for a couple of seconds in the microwave for that “out of the oven” taste.  

** To make out flour – place old fashioned rolled oats in a high speed blender or food processor and blend until the oats become a fine dust.  

Why should we try and eat food that are slow to digest? Read this:

Your Body is not Broken….It Might be Sugar…..Or Alcohol

If you are over being frustrated by your body, are tired of being tired, and feel like everything you do makes things worse rather than better, it is time to learn how to take care of your body NOW!

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In perimenopause and menopause our hormones are totally different, so our approach needs to be different too.

Best news is, the approach we need does NOT include:

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• Starvation
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• Fasting
• Keto

It DOES include:

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• Editing our exercise to make it efficient and effective so we don’t waste time spinning our wheels.
• Learning to apply easy and strategic self-care to help our hormones settle down.

Have you tried and failed to change your health in the past?  Consider this:

1. Now is the time to take your health seriously.  What we do RIGHT NOW decides if we will spend our golden years sick and broken or thriving and enjoying life.  

2.  Just about EVERYTHING you read or see in Health Media is NOT designed for women in Perimenopause or menopause.  Our hormones are DIFFERENT than men and younger women.  Things that work for other people are likely to make things WORSE for you right now.  

3.  We cannot afford to waste time with-fast fix weight loss schemes that will likely cost us precious bone and muscle, cause us to gain belly fat, and can even cause us to become more at risk for heart attack and stroke. 

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