Super hero muffins……nom nom nom!

I eat muffins like a super hero….”super hero muffins” to be exact! For real, that’s what these muffins are called. I’ve got the recipe for you!

First of all, I love cake. I. LOVE. CAKE. (said in Oprah-esque tones). Good cake though, not just any high fructose corn syrup laden, caramel drizzled, icing drenched baked good. My name is Titi and I am a cake snob.

I first made super hero muffins as a snack, to fulfil my cake craving needs. It’s a recipe from a cook book I bought in December 2017, “Run Fast. Eat Slow” by Shalane Flanagan (2017 New York Marathon runner and 4-time Olympian) with chef nutrition coach, Elyse Kopecky. (Thanks Liliana for the recommend!). The cook book is chock full of GREAT information and FANTASTIC recipes – wholesome food that is both indulgent AND nutritious. I’ve only made the muffins so far. We all have our priorities.

“These muffins were designed for superheroes like you. They’re packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.”

Note from the authors.

These muffins are true super heroes! 

Last month as I began to increase my mileage and wake up even earlier (Texas, sun, need I say more?), I couldn’t handle making oats at 4am so I decided to try these super hero muffins, for the purpose they were created by a MARATHON runner – fuel for a long run.


A couple blogs ago in Go it slow, get it fast. Be your own Superhero!, I mentioned these muffins and I received some queries so here it is – this one is for you Will!

On that morning I was planning on running 16 miles, 13 miles was my furthest at the time. I ended up running 17.5 miles and I still had energy to do CART WHEELS after (or maybe it was euphoria). Either way, this stuff WORKS. I found them very easy to digest too. Wake up, eat, warm up and out the door in 30mins. I’ve even had them for breakfast with eggs. I honestly could not extol their virtues any more.


Yield: 12


  •  2 cups almond meal
  • 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins, optional
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrot (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1/2 cup Grade B maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups


 Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.

Recipe copied as posted on This recipe is freely available online, no copyrights have been violated.

Tomorrow it’ll be exactly 60 days to the Marine Corp Marathon, my first marathon (yikes!). Yesterday I whipped up a batch of my new favourite pre long run eats, super hero muffins!


Today, I had one before my half marathon training run. My running shoes turned into a super hero cape and off I went. Sunday Funday!

sunday run

These muffins are one of Shalane’s and Elyse’s favourite recipes, and one of mine too. I use walnuts only and like to sprinkle a bit over the muffins before baking. I also sub coconut oil for butter when I run out and honey instead of maple syrup because I can’t be bothered to go and buy maple syrup.  As a picky eater, I love that I know EXACTLY what’s in my food. Super easy, super healthy, super DELICIOUS! Nom nom nom…..




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  • Cover image: Pixabay
  • All other images, mine


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