It is just a few weeks until I do my 70.3 Ironman race, we have been training for a year now and I am excited to have the big day arrive. For the last few months we have been testing training fuels to take along on our 4 hour long rides. This weekend I made these muffins, apples add a bit of carbohydrate, egg for protein, banana for potassium, almonds for fat and energy, coconut for energy and electrolytes and finally peanut butter for protein, they definitely kept me going on this long training session.
This recipe may be made dairy free if you omit the butter in the topping and replace with coconut oil.
Apple, banana and peanut butter Muffins
2 tbsp butter or coconut oil if you are dairy intolerant
2/3 cup brown sugar
1/2 tsp cinnamon
1/2 cup crushed almonds
125ml peanut butter
1/2 cup sunflower oil
1 1/3 cup brown sugar
1 orange zested, just keep the zest
1 cup coconut milk or buttermilk
2 1/2 cups flour
1/4 tsp salt
2 1/2 tsp Baking Powder
1/2 tsp Baking soda
1 3/4 cups fruit, I used a grated green apple and a mashed banana
Put the oven on 200 degrees Celsius.
Line a muffin tray with cupcake cups.
Mix the dry ingredients, flour, salt, baking powder, baking soda.
In another bowl mix the wet ingredients, oil, brown sugar, zest, egg, coconut milk, fruit.
Mix the two together, wet and dry.
Spoon into the muffin cups, place a dollop of the topping on each muffin and bake for 15 minutes on 200 then turn it down to 170 degrees Celsius for 8 minutes. They ready when spongy and bounce back on top.
They freeze well.
Recipe and picture copyright by Tamsyn Wells