Inhale one of these bite-sized muffins, close your eyes, and imagine you’re cycling in the Italian countryside, running on a white sand Mediterranean beach, or hiking in the towering French Alps. OK, so your workout or race might be more pedestrian, but these mini-muffins offer a welcome respite from sweet, sugary calories. They also deliver a shot of salt for those times when you need to replace some lost sodium.
Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!
Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
ACTIVE TIME: 20 min.
You can also make these in standard-sized muffin cups for an anytime snack or even as a dinner side dish served warm with a slick of butter. You’ll need to increase the cooking time by about 5 minutes. You can also up the nutritional ante by using wholegrain flour such as whole wheat pastry flour or spelt flour if ease of digestion during exercise is not a concern.
1¾ cups all-purpose flour
¼ cup finely ground cornmeal
3 tablespoons sugar
1½ teaspoons baking powder
1 teaspoon dried thyme
½ teaspoon salt
2 large eggs
¾ cup + 2 tablespoons low-fat milk
1/3 cup olive oil
Zest of 1 lemon (optional)
2 ounces finely chopped feta cheese (about ½ cup)
½ cup drained and finely chopped roasted red bell peppers
1/3 cup pitted, finely chopped Kalamata olives
Preheat oven to 350°F. In a large bowl, mix together flour, cornmeal, sugar, baking powder, thyme, and salt. In a separate bowl, whisk together eggs, milk, oil, and lemon zest, if using. Add wet ingredients to dry ingredients and mix gently until flour is incorporated Fold in feta, red peppers, and olives.
Divide among 24 greased or paper-lined mini-muffin cups and bake for 15 minutes, or until a toothpick inserted into the center of a muffin comes out mostly clean. Let cool for a few minutes before unmolding and cooling completely on metal racks. Keep chilled for up to 5 days and transport in small zip-top bags.
Game Changers: Use 1-to-1 gluten-free flour blend instead of all-purpose flour + Make these dairy-free with nondairy milk and no feta + Try grapeseed oil or canola oil instead of olive oil + Use chopped sun-dried tomatoes instead of roasted peppers
In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.
Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
Barnes & Noble
Chapters/Indigo and MEC.ca in Canada
Food photography by Aaron Colussi.