Superhero Muffins

03 May Superhero Muffins


Recipe Source: Run Fast. Eat Slow: Nourishing Recipes for Athletes by Shalane Flanagan and Elyse Kopecky

Many of you who have made some of these recipes, like myself, may have found yourself adding ‘Cook Complicated’ to the title. Well good news…Run Fast. Cook Fast. Eat Slow: Quick-Fix Recipes for Hangry Athletes (same authors) will be available August 14, 2018. 

Superhero muffins make an easy grab-‘n-go breakfast–nutrient-dense, gluten-free, vegetarian–and delicious.


  • 2 cups almond meal
  • 1 cup old-fashioned rolled oats
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 1/2 cup chopped walnuts (optional)
  • 1/2 cup raisins, chopped dates, or chocolate chips (optional)
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrots (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1/2 cup dark amber maple syrup
  • 1 teaspoon vanilla extract


  1. Preheat oven to 350 deg F. Line 12-cup muffin tin with paper muffin cups.
  2. Large bowl: combine almond meal, oats, cinnamon, nutmeg, baking soda, salt and walnuts, raisins, dates, or chocolate chips (if using)
  3. Smaller bowl: mix eggs, zucchini, carrots, butter, maple syrup, and vanilla.
  4. Add smaller bowl to large bowl. Mix until just combined. (Batter will be thick.)
  5. Spoon batter into muffin cups, filling each to the brim. Bake until nicely browned on top and a toothpick inserted in the centre of a muffin comes out clean. 25-35 minutes.

Linda’s ‘Make it Easier’ Tips: (I use my handy food processor for easier, quicker grinding and grating)

  1. Grind almonds into ‘almond meal’ (Put in large bowl)
  2. Chop walnuts (Put in large bowl)
  3. Process carrot chunks until finely grated (Put grated carrots on some paper towel inside small bowl. Press to squeeze out excess moisture.)
  4. Process zucchini chunks until finely grated (Don’t make mush. Empty on top of grated carrots. Press another paper towel on top to squeeze out excess moisture.)
  5. Add remaining dry ingredients to large bowl. (Stir to mix.) Add remaining ingredients to smaller bowl.(Stir to mix.)
  6. Now carefully mix smaller bowl into larger bowl. (Don’t overmix). Spoon into muffin cups.

Linda’s Handy Suggestions:

  • recipe makes 12 but I make 48 mini muffins (Reduce cooking time to 10-15 minutes.)
  • use non-stick spray instead of paper muffin cups (I use a teaspoon to press the mixture firmly down. Sticks together better.)
  • I freeze extras
  • like them best warmed up a bit for a tasty buttery flavour

I find these muffins delicious and satisfying. Using a food processor really makes quick work of the chopping and grating. Yes, I grate my own nutmeg always keeping a bit of extra ahead. That plus the pure vanilla extract and home-roasted almonds–what more can I say. Enjoy!

Happy baking. Thanks for reading. Would love to see what you think about this recipe.

Cheerios, ~Linda


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