Runner Recipes - Oatmeal Apple Banana Muffins

Hello from the start of Month 3 of dealing with the COVID-19 Pandemic… such uncertain times we’re living in. With more time on my hands as I’m staying at home (as I hope you are too!), I decided to do some Quarantine Baking and got creative in the kitchen. These Oatmeal Apple Banana Muffins are quick, easy, healthy, and the star ingredient is from one of my favorite food companies, Picky Bars! I paired two muffins with a yogurt to refuel after my run today; they make a great mid-morning snack to hold you over between meals.

I had to get creative with this recipe based on what I had in my kitchen, since my grocery store trips are few and far between these days. After an omelet brunch this weekend, I didn’t have any eggs on hand, so that’s where the applesauce came in - and it was a great compliment to the apple-heavy Picky Oats. If you don’t have Picky Oats, you can use plain rolled oats, but I would recommend then adding in 1/2 cup of finely chopped almonds, 1/4 cup of chia seeds, and 3/4 cup of dried fruit of choice — because the tasty ingredients in the Picky Oats are what make these muffins shine. Happy baking!

Muffin mix ready for the oven

Ingredients
1 banana, mashed
1 cup of applesauce
1/4 cup of honey
1 tsp vanilla extract
1 tsp baking powder
1 Tbsp ground cinnamon
3 cups of Picky Oats How ‘bout Dem Apples (rolled oats, almonds, chia seeds, dates, dried apples, coconut sugar, sea salt, cinnamon, ginger)
1/2 cup light unsweetened coconut milk
1 cup of dried cranberries

Directions
1. Preheat the oven to 350 degrees F.
2. Line a 12-muffin muffin tin with parchment paper or coat with nonstick spray.
3. In a large bowl, mash banana with a fork and then mix in the applesauce, vanilla extract, and honey.
4. In a separate bowl, combine the dry ingredients (oats, baking powder, cinnamon).
5. Add the dry ingredients to the banana/applesauce mixture; stir well.
6. Add the coconut milk and dried cranberries and mix well; add additional coconut milk for more moist muffins.
7. Divide oat mixture evenly into the muffin tin.
8. Bake for 25 minutes, or until the top of the muffins are golden brown and a toothpick inserted comes out clean.

Enjoy!

Muffins fresh out of the oven and ready to eat!

Runner Recipes: Super Simple Post-Run Smoothie

When I finish a long run or tough workout, making food is usually the last thing I want to do. Exhausted, I just want to lay on the couch or take a long, hot shower. But getting calories in within 30 minutes of finishing your workout is vital for recovery - in her book Eat Smart, Play Hard, sports nutritionist Dr. Liz Applegate highlights the importance of consuming calories during this crucial window. 

So what's a tired, sweaty, hungry runner to do? Eat, or shower? That's where this Super Simple Post-Run Smoothie comes in. You can make it in 3 minutes and can even drink it in the shower - yes, I've been known to sip on such a smoothie in a hot shower following a freezing New England long run.

This recipe checks all the boxes on protein, carbohydrates, convenience, and taste. The chia and almond butter add some healthy fat, and the banana and vanilla make it taste like a milkshake :) Give it a try after your next hard workout!

Ingredients:
1 scoop of vanilla protein powder
1 spoonful of chia seeds
1 heaping spoonful of almond butter
1 banana
~10 oz. of vanilla soymilk (or other milk of choice)

Put all ingredients into a single-serve smoothie cup (I use the Ninja Pro Blender with 16 oz. single-serve cups). Pro tip - put the protein powder and chia seeds in last, so that they don't get stuck at the bottom and can blend properly. Simply blend and you're done - so easy!

Smoothie in hand, now you can shower, relax on the couch for a bit, and know that you've gotten in the recovery calories you need during that 30-minute window. A full meal is still important, so make sure that once you've rinsed off or watched an episode of the Mindy Project, you're preparing a real meal -- like these quesadillas with pico de gallo or black bean and sweet potato enchiladas. Remember, fueling well is just as important as the miles you're putting in!

Happy training!