October 16 2017
A registered dietitian offers five fueling tips for runners new to the sport.
Eating one of these heart-healthy muffins for breakfast will make you feel as strong as an Ironman. If you can ﬁnd it, try blackstrap molasses—it’s high in calcium and iron!
Makes 12 muffins
2 cups bran flakes (Higgins likes Whole Foods 365 brand)
1¼ cups milk of choice
¼ cup vegetable oil or melted coconut oil
2 Tbsp. molasses
1 Tbsp. ground ﬂax
1¼ cups spelt ﬂour, whole wheat pastry ﬂour or all-purpose ﬂour*
½ cup granulated sugar of choice (Higgins likes Sucanat)
1 Tbsp. baking powder
¼ tsp. salt
⅔ cup raisins, optional
Preheat oven to 400 degrees. Grease a 12-cup muffin tin, or line with cupcake liners, and set aside. In a large mixing bowl, combine bran flakes and milk of choice. Set aside and allow to soak at room temperature for 30 to 40 minutes. Whisk oil, molasses and ﬂax into the bran flake mixture.
In a medium mixing bowl, combine all remaining ingredients and stir very well. Pour this dry mixture into the bowl with the bran flakes and stir until just evenly mixed. Portion the batter evenly among the muffin cups. Bake for 20 minutes, until lightly brown and fluffy and a toothpick inserted into the center of a muffin comes out clean. Allow muffins to cool for 10 minutes before removing from the tin.
Per Muffin (without raisins): Calories 115, Fat 5G, Fiber 3G, Carbs17G, Protein 3G
*For gluten-free muffins, substitute Bob’s Red Mill gluten-free all-purpose baking flour for the flour, and add ¼ tsp. xanthan gum.
If you love this recipe, check out Katie’s new cookbook—available now.