You know what I love about muffins? They are perfect little (or sometimes not so little) single-serving, portable snacks that you can pack a lot of goodies into. This muffin recipe is just that – which is why I have been making them for years!
The supergrain teff! Photo: Huffington Post
If you haven’t been introduced to teff it is time to check it out! Teff is an iron-packed grain from Africa that is gaining popularity and accessibility as it is said to be the grain of choice for elite Ethiopian athletes. In addition to the benefits of easily absorbed iron, it also boasts high amounts of protein, fiber, omega-3 fatty acids, and calcium. Since many females in endurance sports can struggle to maintain adequate iron levels (vegan or not), adding teff to your diet is a great way to boost tissue iron levels ladies!
Nutrient dense muffins to be enjoyed at any time of day.
2 cups teff flour
½ cup tapioca flour
2 tablespoons ground flax seeds
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon xanthan gum
½ teaspoon sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
¾ cup orange juice
½ cup applesauce
½ cup agave nectar or maple syrup
⅓ cup melted virgin coconut oil
½ cup chopped walnuts or pecans (optional – I add a few on top of the muffins)
½ cup raisins
1 cup grated carrots
1 small tart apple, diced
1) Preheat oven to 350 degrees. Oil a 12-cup muffin pan.
2) In a medium sized mixing bowl, add the teff flour, tapioca flour, ground flax, baking powder, baking soda, xanthan gum, sea salt, cinnamon, and nutmeg. Whisk together well.
3) In another mixing bowl, whisk together the orange juice, applesauce, agave nectar, and oil.
4) Add the wet ingredients to the dry and whisk together. Then add the nuts, dried fruit, and grated carrots, and diced apples. Continue to mix with a large wooden spoon until all of the ingredients are combined. Be sure to not over mix the batter!
5) Spoon batter into oiled muffin cups and bake for about 25 to 30 minutes.
6) Cool muffins on a wire rack.
If you haven’t noticed I am a big fan of curries. I could eat curry every day. Easy to make, so much flavor, and so many benefits for athletes! I always preach that the best way to recover from a hard workout or race is with a nourishing curry. I cannot tell you the last time I’ve popped a NSAID – it’s been so many years. Why take a pill created in a lab when you can use natural spices to keep inflammation at bay?
As I enjoy curries so often, I find it convenient to mix up a few single-serving jars of my curry mix at a time. Although it doesn’t take that long to throw a mix of spices into a dish on the stove I find it quick and easy to simply open 1 jar and dump the entire contents in the pan when I am in a hurry to get dinner made!
Coconut Quinoa and Sweet Potato Curry is one of my favorite go-to curry dishes. After my evening workout I can throw the quinoa and chickpeas in a saucepan while I hop in the shower and prepare the rest afterwards.
A slight twist on your typical chickpea salad – I use ripe avocado in place of vegan mayonnaise as a healthy, creamy fat alternative. There are many ways to enjoy this dish – I like to load it into romaine lettuce wraps (and then add pickle slices on top for even more dill flavor!). I also enjoy it as a topper to a spinach salad. You can add it in a wrap or pita with other veggies and sprouts. Or simply eat it out of the bowl with a spoon 🙂
Kale salad is one of my favorites! It is my preferred meal base the night before a race. This recipe is taken from my favorite eatery here in New Paltz – Karma Road’s Kalecado. It’s super-easy to make a big batch of salad that can last for a few days.
Is it just me or has it been one heck of a week? Sooo…let’s talk dessert! Although dessert doesn’t always fit in to our training and racing goals, I’ll be the first to admit that there are many times when I’m craving something sweet & chocolatey. That’s why this super-easy Avocado Chia Chocolate Mousse is one of my favorites! And why it is featured on my Lighter profile.
How easy you ask?
Place all ingredients in a food processor
Pour into serving dishes & pop in the fridge
You do want to let this mousse chill for a few hours before enjoying, so I normally prepare it in the morning so that it’s ready for my after-dinner treat. I separate it into 4 serving dishes and seal tight. That’s almost a whole week of desserts!
**the recipe on the Lighter profile is for a single serving, the recipe on my page creates 4 servings
I’m going to start sharing some of my favorite meals on Fridays. So let’s kick it off with my favorite smoothie! The Ultimate Blueberry Beet Recovery Shake is my go-to after a long or exceptionally taxing workout, or even when I just feel like I need a fresh, clean, nutrient-dense meal that I can enjoy at home or on the go! Sometimes I like to switch up the protein flavor and the fruit – right now I’ve been mixing it up with chocolate Vega One Nutritional Shake and strawberries.
This is the perfect recipe to share on my first #FridayFuel post as this week was also the launch of my profile on Lighter’s new site! If you find yourself wondering how to plan meals to fuel your everyday training, need quick & easy nutrient-dense options with simple instructions on how to shop and prepare them, or are simply looking for some fresh ideas – Lighter is a service you should check out.
The site is full of leading healthcare providers, professional athletes, chefs, super parents and badass world changers who share their recommendations with you. Lighter simplifies the process by providing easy-to-use shopping lists to get the ingredients you need for your weekly menu and step-by-step instructions on how to create the meals. What an awesome service!
You can find the recipe for my Ultimate Blueberry Beet Recovery Shake on the recipe page of my site, or on my Lighter profile page. Give it a try and tell me what you think! 🙂
This beautiful smoothie packs a ton of nutrition, antioxidants and anti-inflammatories into one glass.
1/4 cup Biotta beet juice
1/2 cup tart cherry juice
1/2 cup water
1 Tbsp apple cider vinegar
1 frozen banana
1/2 cup frozen blueberries (or strawberries, raspberries, etc.)
1 scoop Vega Protein & Greens vanilla or chocolate
1 large handful of Kale
1 Tbsp Chia seeds