Olympic fever has taken over my house recently. My seven-year-old son is captivated by every event and dresses exclusively in red, white, and blue every day to make sure everyone at camp knows he’s rooting for the United States. His infectious spirit reminded me of a recipe I fell in love with many years ago, by Shalane Flanagan and Elyse Kopecky: superhero muffins. The recipe is from the book. Run Fast. Eat Slow: Nourishing Recipes for Athletes: A Cookbook.
Both authors know a thing or two about running and nutrition. Flanagan is a decorated distance runner whose impressive career has earned her an Olympic silver medal, four Olympic appearances, and a first-place finish at the 2017 New York City Marathon. Kopecky is a marathoner, trail runner, nutrition coach, and talented recipe developer. The dynamic duo has gone on to write two more books filled with nourishing recipes for athletes, Run fast. Cook fast. And Get up and run.
What I love about these books is that while they focus on optimizing nutrition for serious athletes, the recipes are also incredibly family-friendly. Flanagan and Kopecky are both mothers, and the recipes they create nourish not only those embarking on a 26-mile journey, but also those simply running the marathon that is motherhood.
Why I Love These Superhero Muffins
Their now-famous superhero muffins are a perfect example. Packed with almond flour, oats, veggies, and comforting spices, they’re the perfect grab-and-go breakfast. Even though my racing days are almost over, they’ve kept me energized while I’m breastfeeding three kids and spending many chaotic mornings trying to get out of the house with them all in tow.
I know their recipe by heart, and over the years I've made subtle tweaks based on what I have on hand and what my kids will tolerate. This recipe is slightly adapted from Kopecky and Flanagan's original. For more amazing twists on this awesome breakfast, check out Get up and run which offers 24 sweet and savory versions of the muffin.
The best part? My kids love them too. What kid wouldn't want to eat superhero for breakfast?
Simple Recipes / Molly Adams
How to Make My Version of Superhero Muffins
To make 12 muffins, you will need:
- 3 tablespoons smooth unsweetened almond butter
- 3 tablespoons unsalted butter
- 3 large eggs
- 1/2 cup pure maple syrup
- 2 teaspoons pure vanilla extract
- 1/2 cup freshly grated carrots (about 1 medium)
- 1/2 cup freshly grated zucchini (about 1 small)
- 2 cups (200 g) almond flour
- 1 cup (115 g) rolled oats
- 2 teaspoons cinnamon
- 1/2 teaspoon ground ginger
- 1 teaspoon baking soda
- 1/4 teaspoon kosher salt
- 3/4 cup raisins
Preheat oven to 350°F and line a 12-cup muffin pan with paper liners. In a large microwave-safe bowl, combine almond butter and butter. Microwave for about 30 seconds, or just long enough for butter to melt and almond butter to soften. Whisk until smooth, then let cool slightly.
Add eggs, maple syrup, and vanilla, whisking to combine. Stir in carrot and zucchini until evenly distributed. Sprinkle almond flour, oats, cinnamon, ginger, baking soda, and salt on top. Fold until no traces of almond flour or other dry ingredients remain. Add raisins and stir to combine.
Using a 1/3-cup cookie scoop or measuring cup, evenly divide batter into prepared pan. Bake until top springs back when pressed and a cake tester inserted in center comes out clean, about 25 minutes. Let cool before serving.
Customize these muffins
The genius of this recipe is its infinite adaptability. I would recommend leaving the ratio of dry ingredients the same, but you can get creative with the wet ingredients and additions.
Swap out the honey for maple syrup or a cup of applesauce in place of the grated carrots and zucchini. You can also play around with the ratio of grated vegetables. For example, during the summer, I tend to use a full cup of zucchini and omit the carrot altogether. The original recipe calls for nutmeg, but my team prefers the tang of ground ginger instead.
For toppings, use any dried fruit you like. The original recipe calls for chopped walnuts, but they are a hard sell in my family. Feel free to add up to 1/2 cup of your favorite nut to give them a nice textural element. The almond butter can easily be substituted with another nut butter of your choice, just make sure it is unsweetened.
