Superhero Muffins. Vegan. Gluten Free.


Often, I’m sent cookbooks to review & test out.  I won’t lie… this was one I was really excited about receiving.  The From the Run Fast.  Eat Slow. Cookbook by Shalane Flanagan and Elyse Kopecky is filled with wonderful recipes, information and nutrition information for runners.  The cookbook is filled with many healthy recipes that can easily be adapted for a plant-based diet.  These muffins are one example.  I subbed out the butter & eggs to make these work for my family.

These muffins are dense in texture.  Packed with healthy & very thrifty priced vegetables.  Protein-packed thanks to the almond meal & oats.  These muffins are perfect pre or post run/workout fuel.  My girls enjoyed these on the go to school or after dinner when you just need a little extra treat.  My dad loves them with a coffee.  Heart & waistline healthy.


2c almond meal
1c rolled oats
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon sea salt
Optional:  1/2 cup of walnuts, chopped dates, raisins or dried fruit
2 bananas
1 flax/chia egg (1 tablespoon ground flax meal/chia mixed with 3 tablespoons of water let to thicken for 3 mins)
1c grated zucchini
2 carrots, grated
6 tablespoons of oil/vegan butter (I used coconut oil) melted
1/2c maple syrup or coconut sugar
1 teaspoon vanilla extract


Preheat your oven to 350 degrees.  Line your muffin tins with liners (yielded 14 muffins).

Prepare your flax egg (you can use flax meal or a flax/chia combo).  Place your bananas, zucchini, carrots, oil, syrup or sugar and vanilla into your stand mixer. With the paddle attached, mix.  Then add your flax egg. Blend again. In a separate bowl, blend your dry ingredients.  Then add your dry to your wet mixture and blend one final time to combine.

Scoop out the mixture into your prepared pan.  The cookbook recommends baking for 25-35 minutes but I baked closer to 40-45 minutes until thoroughly baked.  Keep a watchful eye.  Remove and let cool completely before serving. Enjoy!

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Sunday: We bagged our planned trail ride because we were supposed to have rain. I went to the gym and did 60 elliptical/35 treadmill. I had to get home to cook for my clients the rest of the day.

Monday: With all of the running activity on Thursday/Friday I annoyed my knee greatly. I tried to run today but after 1.5 miles, the pain was concerning. I bagged that and did 30 m on the treadmill walking/60 elliptical. Upper and lower body weights. Came home and did abs and more shoulders.

Tuesday: Travel day to clients.  Core work at home.

Wednesday:  3 hours at the gym.  60 elliptical. 65 treadmill (walking). 60 core/upper body weightlifting.  My knee is still tender so I’m giving my knee a break till Friday or Sunday.

Happy hump day!


— Knead to Cook

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