I’m sure I’m late to the Super Hero muffin bandwagon.
If you haven’t heard about them, most of these muffin recipes come from Shalane Flanagan and Elyse Kopecky’s cookbooks and many runners (especially Ali on the Run) have raved about them.
Did you know that they were originally created by elite athlete coach Jerry Schumacher (Shalane’s trainer) to tame his sweet tooth without adding processed bars? (I did not!)
I don’t bake at all these days but I decided I had to try them for myself.
Here’s what I discovered:
1.They are tasty.
I admit that I have a big sweet tooth. And I really liked them.
2. They are healthy.
They’re packed full of veggies and sweetened with maple syrup or honey instead of refined sugar. In addition, almond meal/flour and whole grain oats replace nutrient-stripped white flour.
They are Shalane’s go-to muffins. Need I say more? Maybe they will make me run faster!
the original ones
3. They are easy to make.
I’m not a baker. In fact I rarely bake since the kids are grown and have left home. But like anything that’s worth doing, they do take time.
blueberry yogurt
4. There are many varieties (and they use similar ingredients.)
Honestly, the first time I made them, I had to buy most of the ingredients. After that, I just had to make minor purchases.
5. You can customize to your own tastes and needs.
- Instead of almond meal in the recipe above, I used wheat flour and added 2 tbsp of butter (as suggested).
- To keep the muffins dairy-free, you can use coconut oil instead of butter.
- To go nut-free, you can use roasted pumpkin seeds or sunflower seeds instead of nuts.
- You can substitute maple syrup for pure honey as the sweetener.
- To remain gluten-free muffins, you should use gluten-free almond meal and rolled oats.
- You can always add chocolate chips!
pumpkin spice (with chocolate chips)
If you don’t have any of the cookbooks above, here are some links so you can give them a try:
- https://www.mealgarden.com/recipe/superhero-muffins/
- https://cookieandkate.com/apple-carrot-muffins-recipe/
- https://vitalfarms.com/yam-spice-superhero-muffins/
- https://www.bobsredmill.com/recipes/how-to-make/superhero-muffins/
- https://scottklasen.com/pumpkin-spice-superhero-muffins/
- https://runfasteatslow.com/blogs/news/lemon-chia-seed-blueberry-superhero-muffins
- https://www.mindbodygreen.com/articles/jumpstart-your-day-with-these-everything-bagel-superhero-muffins
- https://www.chewoutloud.com/superhero-apple-zucchini-carrot-muffins/
- https://www.womensrunning.com/health/food/new-superhero-muffin-recipes/
- https://www.pinterest.com/pin/43558321383527594/ (chocolate banana)
- https://thenewfaceof60.me/2021/11/03/pre-run-yummm/ – by jerry schumacher
Happy Running! Do you bake often? Have you ever made these muffins? If so, which is your favorite? Please share.
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they sure are tasty and easy to make. I like the savory flavors even better. I do have the new cookbook but I have not made them all yet
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I want to try more flavors.
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These really sound tasty! I bake now and then (not much at all while in Florida because I didn’t want to haul any excess stuff along with us for the trio…nor do I want to have to toss any leftover flour/sugar/spices, etc. when we head back to Iowa). I need to get the cookbook, just for these muffins 😉
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Just click on those links for free recipes. Unless you want the other recipes too.
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I bought the Run Fast, Cook Fast, Eat slow book a couple of years ago. I love their superhero muffins and granola. I think the pumpkin muffins are my favorite. I’ve tried several of their recipes and like all I have made.
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I have that one too but haven’t anything from it until now.
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I love superhero muffins. I always forget to make them!
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I’m afflicted.
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I meant addicted. Darn autocorrect
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I don’t bake as often as I used to. Partially time, partially because I also can’t eat as much. I have Shalane’s first cookbook and I have used it — but I’ve actually never made the superhero muffins! Everyone raves about them.
I like to buy dark chocolate covered dried fruit (blueberries, raisins, carrots). It’s a good way for me to sneak chocolate into a recipe. 🙂 Or just a quick pre run snack if breakfast was a long time ago.
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I used to eat a bagel before a run unless it was early morning. These are more filling. Of course a bagel is easier.
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I’m not a baker either but I am hooked on these muffins! I love all the options the Rise & Run cookbook offers – I’m want to try them all 🙂
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Me too.
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I need something really quick and easy like this for days when I don’t have time for lunch (which happens frequently at work.). I would have to make some substitutions in these, but I may try it out- thanks!
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You should. Let me know if you like them. They are pretty filling too.
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I love muffins, thanks for sharing the recipe.
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You’re welcome. Hope you try them and share a review.
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I have a half a dozen super hero muffins in the freezer. I’ve made a few kinds but I need to try more! They’re so good to have on hand.
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I did the same. I plan to try some different kinds too.
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I have made these and they are super yummy. I don’t make them often enough for the specific ingredients they require, so I really have to make a big batch to make it worthwhile.
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Very true.
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I’m hungry/you’re mean 😀
Everything bagel muffins, plus the apple ones. You know I don’t make these but I haunt mom into it
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Yes. Tell her to make them for you.
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I sent her the links. I think they’re going to happen in a few weeks, especially after yesterday’s podcast
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I listened to that one too.
Enjoy. I freeze them. 30 sec in microwave
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