I recently got the latest cookbook from the amazing Shalane Flanagan & Elyse Kopecky – Rise and Run: Recipes, Rituals and Runs to Fuel Your Day: A Cookbook. Absolutely LOVE this cookbook you guys! The best thing is, it’s not just a cookbook. It’s got a marathon training plan, recovery tips, and even strength training! You also get a glimpse into Shalane and Elise’s morning routines. There are loads of recipes for pre-run foods, snacks, breakfasts, and so much more.
Coincidentally with the arrival of this cookbook I had a bunch of bananas going bad. Time to make some muffins! But per usual, I didn’t have all the ingredients and I couldn’t use almond flour as the recipe requested. I’m allergic. So here’s so adjustments I made to the recipe for me! I hope you give it a try! Just a heads-up, these are a low-glycemic food – not sweet muffins. If you’re looking for some yummy sweet muffins, this is not your recipe. I do have some for that though lol!
Here’s what you need:
- 2 cups of oat flour (grind up whole oats)
- 1 1/4 cups almond flour (I subbed out oat flour)
- 1/4 cup ground flax
- 2 teaspoons cinnamon
- 1 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 3 eggs
- 1 cup mashed bananas (I used 3)
- 1 cup grated carrots
- 1/2 cup unsweetened applesauce (I used sugar free syrup)
- 6 tablespoons (3/4 stick) unsalted butter, melted (you can sub 1/3 cup virgin coconut oil)
Here’s what to do:
1. Preheat the oven to 350. Line or spray 12 cup standard muffin tin or a 24 cup mini muffins tin.
2. In a large bowl, combine the oat flour, ground flax, cinnamon, baking soda, & salt.
3. In a separate bowl, whisk together the eggs, bananas, carrots, applesauce (or syrup), and melted butter. Add the wet ingredients to the dry ingredients & mix until combined.
4. Spoon the batter into the prepared muffin cups, filling each to the brim! Bake until the muffins are brown on top and a knife inserted into the center of a muffin comes out clean. 25-30 minutes for standard muffins and 20-25 minutes for mini-muffins.
5. Store left overs in an airtight container in the fridge for up to a week or freeze for up to 3 months. Reheat in the microwave for about 15 seconds.
I’ve been pulling one of these out of the fridge, heating it in the microwave and drizzling with honey. This and a protein shake first thing in the morning before a run and I’m good to go!
Rise and Run: Recipes, Rituals and Runs to Fuel Your Day: A Cookbook, Shalane Flanagan and Elyse Kopecky, pg 100
