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An Ode to Superhero Muffins – Run Quick. Eat Sluggish.

By Natalie Bickford, MS

Grasp Your Superhero Muffin Baking Expertise

Superhero Muffins have taken the working neighborhood by storm. Over the past 8 years they’ve fueled our each journey (and plenty of marathons!) in order that they maintain a particular place in our hearts. You guys went loopy for the unique recipe in Run Quick. Eat Sluggish which launched in 2016. Three cookbooks later, we now have a complete of 28 Superhero Muffin recipes to fulfill each craving and quite a lot of dietary wants. For our newest cookbook, Rise & Run, we developed 24 all new savory and candy variations, specifically designed for busy superheroes such as you!

To have a good time, we wished to dedicate an entire weblog to our beloved Superhero Muffins to offer you all the guidelines and methods. Find out how simple it’s to take shortcuts, make substitutions, and be certain that your muffins end up excellent each time. Plus we created Superhero Muffin superlatives (yearbook type!) to showcase all of their cute little personalities! 

Professional Muffin Suggestions

Finest muffin tins and muffin cups.

USA pan (12-cup normal tin and 24-cup mini muffin tin) – this muffin tin has a quick-release coating for simple muffin removing and clean-up. 

If You Care parchment baking cups – the very best unbleached unhazardous, nonstick, environmentally-friendly muffin cups.

Reuse-able Silicone Muffin Cups – these are genius however be warned, Elyse’s youngsters like to play with them and it is onerous to maintain the total set collectively! 

One bowl mixing methodology.

As a substitute of blending the dry and moist elements in separate bowls, save time and whisk the moist elements collectively in a big bowl, then add within the dry elements and stir effectively to mix.

Meals processor.

Since our muffins sneak in grated veggies and/or grated apple, meals processors save a ton of time, particularly for those who’re making a double batch…

Professional tip: when you’re at it shred additional veggies so as to add to salads and bowls! Elyse likes to grate additional carrots for salads, bolognese and Dawn In a single day Oats (web page 139 in Rise & Run). 

Double batch. 

Make a double batch! Which means you’ll have sufficient for this week and a stash within the freezer for subsequent week (or emergencies)! Elyse grabs a muffin from the freezer for a light-weight breakfast earlier than each single morning run since they’re simple to digest and balanced for power. 

Storage Suggestions.

– Savory muffins: retailer in an hermetic container within the fridge for as much as 5 days or freeze for as much as 3 months.

– Candy muffins: retailer in an hermetic container within the fridge for as much as 7 days or freeze for as much as 3 months.

We love this storage container


From the fridge: within the oven at 300F for 10 minutes or microwave on low energy for 30 seconds.

From the freezer: microwave on low energy for 1 minute. Or thaw in a single day within the fridge.


Superhero Muffins take advantage of excellent journey snack. We wish to pack the candy variations for touring for the reason that savory muffins are much more perishable when unrefrigerated. Pack them in hard-sided container so they do not get smashed in your bag. Shalane and Elyse introduced the Darkish Chocolate Banana Superhero Muffins (web page 90 in Rise & Run) and Yam Spice Superhero Muffins (web page 103 in Rise & Run) to NYC to prime off their tanks within the days main as much as the marathon (they each ran tremendous quick!).  

Use ripe bananas! 

We imply it after we say “ripe” for the Darkish Chocolate Banana Muffins and Superhero Smash Muffins. Your bananas have to be disregarded till they’re brown-speckled, which might take as much as two weeks (plan forward!). They assist naturally sweeten the muffins and are tremendous mashable.

Easy methods to make substitutions 

  • Almond flour: substitute with a selfmade seed meal to make nut-free or with all-purpose or complete wheat flour. If substituting with AP or complete wheat, it’s essential to enhance the fats (⅓ cup oil → ½ cup oil or 4 tbsp butter → 6 tbsp butter). Elyse likes to make recent pumpkin seed flour in her meals processor as an alternative choice to almond flour. 
  • Oats: we use plenty of rolled oats as a result of it is nutrient-dense and appeals to most even these avoiding gluten. Oats are cheap and will be simply floor right into a recent flour in your blender. Search for licensed gluten-free oats you probably have an allergy. You possibly can substitute unsweetened shredded coconut for the rolled oats in most muffin recipes, that is a straightforward strategy to make our fave Yam Spice Superhero Muffins utterly grain-free. 
  • Various flours: for many of our muffins you possibly can interchange the flours. Substitute oat flour, AP flour, complete wheat flour, cup-for-cup GF flour, and spelt flour in a 1:1 ratio. You may also substitute any of the above flours with buckwheat flour, changing it by not more than 1/2 cup. 
  • Grain-free: use extra almond or pumpkin seed flour for the oat flour or attempt our Grain-Free Pineapple Coconut Muffins (web page 92 in Rise & Run). Do not attempt to substitute almond flour or oat flour with coconut flour, coconut flour has a really dry and dense composition. See tip above underneath Oats. 
  • Sweeteners: you possibly can substitute 1:1 honey and maple syrup.
  • Fats: you possibly can substitute virgin coconut oil for butter, use barely much less since coconut oil has a better fats content material.
  • Veggies: combine up the veggies! You possibly can simply sub grated carrot for candy potato (or any grated veggie) or recent herbs for kale (savory muffins). 
  • Cheese: for those who desire to go away it out, add an additional 1/4 teaspoon salt. 
  • Eggs: see under
  • Yogurt: see under

Try our favourite Rise & Run recipes (muffins included!)

How-to make your Superhero Muffin vegan. 

Most of the candy superhero muffins will be made vegan by substituting 3 tablespoons of floor flax mixed with ½ cup water for the eggs (let sit for five minutes). When substituting with butter, substitute with equal elements coconut oil (or barely much less coconut oil). 

You may also substitute with an egg replacer. We’ve heard good issues in regards to the Bob’s Purple Mill Egg Replacer.

For recipes that decision for yogurt, substitute with any plain vegan yogurt various. 

The Savory Superhero Muffins that may be made vegan with an egg replacer are the Every thing Bagel, Apple Cheddar (sub vegan cheese) and Zucchini Cornbread (sub vegan cheese). 

The Vegan Purple Velvet Superhero Muffins are getting rave critiques so try that recipe on web page 106 in Rise & Run. 

Superhero Muffin Superlatives

R&R = Rise & Run
RFCFES = Run Quick. Prepare dinner Quick. Eat Sluggish. 
RFES = Run Quick. Eat Sluggish

Finest Muffin for Race Day: 

Race Day Superhero Muffins (R&R, p. 110)

Runner up: Yam Spice Superhero Muffins (R&R, p. 103)

Finest Muffin for the Holidays: 

Pumpkin Streusel Superhero Muffins (R&R, p. 96)

Runner up: Darkish Chocolate Banana Superhero Muffins (R&R, p. 90)

Finest Muffin for Fall/Winter:

Yam Spice Superhero Muffins (R&R, p. 103)

Runner up: Apple Cheddar Superhero Muffins (R&R, p. 81)

Finest Muffin for Spring/Summer season:

Pesto Zucchini Superhero Muffins (R&R, p. 75)

Runner up: Strawberry Rhubarb Superhero Muffins (R&R, p. 95)

Finest Muffin for Children:

Authentic Superhero Muffin 2.0 (R&R, p. 89) 

For Infants: Superhero Smash Muffins (R&R, p. 100)

Runner up: Lily’s Chocolate Superhero Muffins (R&R, p. 104)

Finest Muffin for Iron: 

Inexperienced Eggs and Hammer On Superhero Muffins (R&R, p. 78)

Runner up: Blueberry Beet Molasses Superhero Muffins (RFCFES, p. XX)

Finest Muffin for Restoration:

Quinoa Veggie Superhero Muffins (R&R, p. 84)

Runner up: Candy Potato Kale Superhero Muffins (R&R, p. 72)

Finest Muffin for Postpartum or Nursing Mothers:

Lemon Chia Seed Blueberry Superhero Muffins (R&R, p. 91)

Runner up: Vegan Purple Velvet Superhero Muffins (R&R, p. 106)

Finest Muffin for Dessert:

Darkish Chocolate Banana Superhero Muffins (R&R, p. 90)

Runner up: Pumpkin Streusel Superhero Muffins (R&R, p. 96)

Finest Muffin for a Quickie: 

Mocha Insanity and Coconut Vanilla Minute Mug Desserts (RFCFES, p. 214)

Runner up: Minute-Mug Lime Raspberry Superhero Muffins (R&R, p. 107)

Finest Muffin for Impressing Your Date:

Every thing Bagel Superhero Muffins (R&R, p.77) – recipe right here

Runner up: Bacon Black Bean Superhero Muffins (R&R, p. 74)


Natalie is a nutritionist and private chef in Bend, OR who focuses on ladies’s well being and sports activities vitamin. She loves creating easy, nourishing meals and recipes to gasoline your life. Be a part of Natalie’s Cooking Membership for weekly menus, grocery lists, movies, and meal prep ideas!



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