Go-Fasters Muffins!

Five tasty, healthy and de­fi­antly guilt-free recipes

Runner's World (UK) - - FRONT PAGE -

PRO­SCIUTTO BAKE

Eggs and pro­sciutto con­tain pro­tein to help your mus­cles re­cover.

LINE 2 greased cups of a muf­fin tray with 1 slice pro­sciutto each to cover bot­toms and sides, leav­ing half a cen­time­tre over­hang. Top with sliced roasted red pep­per and rocket. Crack an egg into each cup and sprin­kle on fresh thyme and black pep­per. Bake at 190C/375f/gas mark 5 un­til whites are just set, about 15 min­utes. Makes 2.

NU­TRI­TION INFO (per muf­fin): 140 kcals, 11g pro­tein, 6g carbs, 7g fat

CO­COA FRENCH TOASTIES Wal­nuts are high in potas­sium, which bal­ances your body's flu­ids.

BLEND 4 eggs, 120ml milk, 110g brown sugar, 3 tbsp co­coa pow­der, 1 tsp vanilla paste and 1 tsp cin­na­mon. Pour into a bowl with 210g cubed whole­meal bread. Soak for 5 mins, then stir in 40g chopped wal­nuts. Place in 12 greased muf­fin cups and bake at 175C/350f/gas mark 4 for 20 min­utes. Serve with Greek yo­ghurt and berries. Makes 12.

NU­TRI­TION INFO (per 3 muffins): 389 kcals, 19g pro­tein, 55g carbs, 11g fat

SWEET POTATO PAN­CAKES Sweet pota­toes are packed with vi­ta­min A for eye health.

BLEND 175ml milk, 2 eggs and 340g cooked and puréed sweet potato. Blend in 110g flour, 90g al­mond flour, 1 tsp cin­na­mon, 1 tsp gin­ger pow­der, 1/2 tsp each bak­ing pow­der and bak­ing soda and 1/4 tsp salt. Pour into 12 greased muf­fin cups and bake at 175C/350f/gas mark 4 for 20 mins, or un­til cooked through. Serve warm with maple syrup. Makes 12.

NU­TRI­TION INFO (per 3 muffins): 369 kcals, 14g pro­tein, 43g carbs, 17g fat

PESTO EGG CUPS Ly­copene, an an­tiox­i­dant in toma­toes, may help ward off can­cer.

WHISK to­gether 8 eggs, 80ml sour cream, 20g chopped sun-dried toma­toes, 3 tbsp pesto, 1/2 tsp salt and 1/4 tsp red pep­per flakes. Pour into 12 greased muf­fin cups and bake at 190C/375f/gas mark 5 un­til eggs are set, about 20 min­utes. Serve with chopped chives. Makes 12.

NU­TRI­TION INFO (per 3 muffins): 251 kcals, 16g pro­tein, 5g carbs, 19g fat

CORN­BREAD CHILLI MUFFINS Fill up with fi­bre-rich beans.

WHISK 2 eggs and stir in 85g corn­meal, 200g each pinto and black beans, 175g diced red pep­per, 150g frozen sweet­corn, 1 grated car­rot, 75g to­mato purée, 2 tsp Cajun sea­son­ing and a pinch of salt. Pack into 12 greased muf­fin cups and bake at 175C/350f/gas mark 4 for 20 mins. Sprin­kle with grated ched­dar cheese and bake for 10 min­utes more. Serve with sour cream. Makes 12.

NU­TRI­TION INFO (per 2 muffins): 205 kcals, 11g pro­tein, 25g carbs, 8g fat Corn­bread chilli muffins

These muffins have no more than 80-170 kcals each, com­pared with at least 400 for shop­bought va­ri­eties.

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