Superhero Muffins

min read
A- A+
  • Superhero Muffins
  • Superhero Muffins
  • Superhero Muffins

I’ll be honest – giving you this recipe seems like a cop-out. As you can see from the lovely sunshine in the photos, I took them back in June last year. So, it seems like I’m just throwing something at you from the archives because I can’t be bothered. However, when the good folk of Rangemaster asked me to provide a healthy breakfast recipe I wanted to give you one that I ACTUALLY eat. Not one that I aspire to eat and never get around to. Yes, there are lots of lovely healthy buckwheat pancake recipes (which I’ve made a few times and are indeed good) or lots of egg-white concoctions which look promising but don’t deliver but, to be honest, something has to be really enticing to tear me away from a good, gloopy bowl of porridge made slowly over the hob in a moment of morning reflection-time. No, it’s the days when I don’t have time to sit down that I need a healthy option that I can grab and go and will help me resist the draw of the almond croissant.

Which brings me to why I’m bringing out this recipe which isn’t even an original. It’s from an excellent book called Run Fast, East Slow but the American marathon runner and New York Marathon 2017 winner Shalane Flanagan and her dietician and friend, Elyse Kopecky. The thing is, I’ve made these muffins almost every weekend since I first tested them. I’ve made them so many times that I can pretty much remember them by heart and barely need to weigh the ingredients because I know what the texture of the batter should be. I’ve made them so many times that they don’t even feel like a recipe anymore and hence I feel rather sheepish presenting them to you. They don’t look much when they are baked and I’ve often had comments of “so are they savoury?” (they’re not) but I’ve not had a single person try one and not be surprised by how good they are and come back for seconds. They freeze perfectly as well, so you can take a couple out at a time to shove in a tuppaware and eat on the run. Or, you can brew a nice cup of tea, reheat it and take your time to eat it warm, relaxing in the knowledge that it has minimal sugar, a perfect carb:protein mix and fruit and veg in there too. Smug

Superhero Muffins
from Run Fast, Eat Slow by Shalane Flanagan and Elyse Kopecky



  • 200g ground almonds
  • 90g rolled oats
  • 2 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 62g chopped nuts (optional)
  • 75g raisins / chopped dates / choc chips (optional but I ALWAYS use dates)
  • 3 eggs, beaten
  • 150g grated courgette (1 large)
  • 75g grated carrots (about 2 medium)
  • 85g melted butter (or I sometimes use oil or coconut oil but the butter is part of the good fats)
  • 120ml maple syrup (I find you don't need this much if you put dates in as they add sweetness)
  • 1 tsp vanilla extract


  1. Preheat the oven to 180c and get your muffin tin ready
  2. Mix all the dry ingredients – ground almonds, oats, cinnamon, nutmeg, baking soda, salt, nuts.
  3. In another bowl mix the wet stuff – eggs, courgette, carrot, melted butter, maple syrup, vanilla extract.
  4. Combine the two. It'll be gloopy.
  5. Spoon into the muffin tin and bake for 25-35mins until a skewer comes out clean. You won’t really be able to see them rise much but they will brown and little and some of the edges will go crunchy, which is particularly good.23