Yes, you pe-can

My sister recently came down from Joburg for the weekend, so I put the Vaalie to good use toiling in the country fields. I.e. I made her get cracking with the pecan harvest.


“Sheaaaaa, my nail polish is chipping”

Doesn’t she look obedient?

To be fair, it’s no small feat trying to extract the little kernels from the outer shells. How convenient that I happened upon a stray guava during pecan picking time – of course, I had to locate the source (Neighbour to the left, guard your guavas).

The point? “Yes-you-pe-can-eat-at-least-three-low-fat-sugar-free carrot pecan muffins”



  • 1/2 cup white or gluten free flour
  • 1/2 cup wheat flour
  • 1/2 cup oats
  • 1/3 cup Herbalife Formula 3 protein powder
  • 1 cup milk
  • 1/2 cup applesauce (or ¼ cup olive oil)
  • 1/2 cup pecans
  • 2 Tsp. baking powder
  • 1 beaten egg
  • 1 banana, mashed
  • 1 cup shredded carrot
  • 1 cup shredded zucchini/ baby marrow/ courgette/ got any more? / more carrots
  • 1/2 cup raisins, if you must. Personally, I like to keep my muffins black, swollen spot-free!

Mix wet ingredients in one bowl, and dry ingredients in another. Add wet to dry. Or, if you can’t be bothered with the pedantic pomp and ceremony, just mix all the ingredients in a bowl at once. A tip – if you are making your applesauce in the microwave, let it cool before you add it to the bowl, or you will find scabs of scrambled egg in the mix. Also remember to set your oven to 200 degrees beforehand to avoid eating all the mixture as you wait for the red light to go off.

Spoon in the mixture into a greased muffin pan, slam it in the oven and bake for 15-20 minutes. I prefer mine on the under-done side. Serving suggestion requirement: peanut butter and honey (fat and sugar quota, tick!). Oh, and did I meantion 9g of protein a pop? If you are lucky enough to consider one muffin a “pop” that is. Personally, I think my protein intake may have been slighty higher on bake day…

If you don’t eat them all at once, these muffins also freeze well.


10 thoughts on “Yes, you pe-can

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