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Can You Beet This?!

Can’t Beet Me Smoothie Recipe and Share Your Own

 Photo by Alan Weiner

Photo by Alan Weiner

Our Can’t Beet Me Smoothie is one of the recipes that started it all. Beets are a favorite among elite athletes, since they’re packed with nutrients, and studies show they may help improve endurance. The problem is many runners just don’t like the earthy taste of beets, especially not for breakfast. That’s where our smoothie recipe saves the day.

Since so many of you have shared your love of this smoothie with us on Instagram, we created an incredible new version of this recipe in Run Fast. Cook Fast. Eat Slow. We named it the Can’t Beet Me Smoothie 2.0. We can’t share this new recipe just yet (cookbook two launches August 14th!), but we want to inspire you to keep making nourishing beet smoothies especially as the weather warms up. So now’s your chance to come up with your own award-winning concoction and share it with runners everywhere!

Craft your own delicious smoothie recipe (one rule: recipe must include beets), test out your recipe on friends, post your recipe on Instagram and tag it with #runfasteatslow and #cantbeetme. Also tag us so we spot your post! (@shalaneflanagan @elysekopecky). We will personally test out your variations and will repost our favorites!

Here's our method for quickly cooking beets for smoothies or salads:


Cut unpeeled beets into quarters. Place in a steamer basket in a small pot and fill with just enough water to reach the bottom of the basket (to preserve nutrients you don’t want the beets simmering directly in the water). Cover and bring the water to a boil. Reduce the heat to low and simmer for 20 to 25 minutes. Cool, peel, and store in the fridge for up to 5 days. 


Place whole, trimmed beets on a steamer insert set inside your Instant Pot. Add 1 cup of water. Lock the lid and seal the valve. Press the Manual button and set to 15 minutes on high pressure. Release the pressure. Use a knife to check for doneness. Large beets may need an extra 5 to 10 minutes.  

Just in case you don’t have a copy of Run Fast. Eat Slow. (What are you waiting for?! Read our raving reviews on Amazon), you can get our award-winning beet smoothie recipe on Runners World.

Also be sure to join our e-newsletter to receive sneak peek recipes and updates on our book tour. We will be sharing our next recipe from our new cookbook just in time for Mothers Day. 


Shalane & Elyse


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Why We Love Burgers and our Go-To Recipe

Health food isn’t just kale juice, but also a juicy burger.
— Elyse Kopecky

This week brought us the first taste of summer weather here in Oregon. With the longer days and the endless sunshine, we’re all eager to get outside and log more miles. More miles means your body needs even more nourishment. For female runners maintaining healthy iron levels to prevent fatigue and anemia can be especially difficult. That’s why you’ll find burgers in our lineup on a weekly basis during grilling season.

Burgers can be surprisingly nutrient-dense if you start with high quality grass-fed ground beef or bison. Red meat is a great source of protein, healthy fats, energizing B vitamins, and blood-building iron.

Burgers are easy to prepare and make for great leftovers that can be repurposed in creative ways. I always double the below recipe so that I have two dinners in one easy swoop. I like to serve leftover burgers on top of rice with veggies for rice bowl night, on top of a salad for lunch, or crumbled into marinara sauce for a quick pasta or pizza weeknight meal. (We have even more awesome tips for creative ways to repurpose leftovers in our next book!)

Summer cooking should be no fuss and fast so that you can spend more time outside enjoying the trails.

Get more time saver tips and an even faster burger recipe in our second cookbook: Run Fast. Cook Fast. Eat Slow. Available anywhere books are sold on August 14th.


Adapted from Run Fast. Eat Slow.

These burgers are our jam. In the summer, we make them on a near weekly basis. Combining the ground meat with egg, feta, almond flour, and Greek-inspired seasonings results in the juiciest and most flavorful burgers you'll ever eat.

Shalane loves to make them with ground bison (buffalo) when training at high altitude for the iron-rich kick, but they're also foolproof made with ground beef, lamb, or turkey. This recipe is simple enough to double or triple when feeding a crowd (Elyse multiplied the recipe by 8 for her daughter's first birthday).

Greek Bison Burgers (Serves 4)


•   1 egg

•   1/2 cup crumbled feta cheese

•   1/4 cup almond flour or almond meal

•   1 tablespoon minced fresh oregano leaves or 1 teaspoon dried

•   2 cloves garlic, minced

•   1/4 teaspoon fine sea salt

•   1/4 teaspoon freshly ground black pepper

•   1 pound ground bison (buffalo) or ground beef, lamb, or turkey

•   4 whole wheat pitas or hamburger buns (see gluten-free substitute below), optional


1. Preheat the grill to medium-high.

2. In a large mixing bowl, combine the egg, feta, almond flour or meal, oregano, garlic, salt, and pepper. Add the meat and use your hands to combine, being careful not to overwork the meat. Form into 4 equal-size patties about 1 inch thick.

3. Grill the burgers, flipping once, until a thermometer inserted in the center registers 160°F and the meat is no longer pink, 3 or 4 minutes per side. In the last minute, warm the pitas or buns on the grill (if using).

4. Split the pitas or buns open, stuff each with a burger, and top (if desired) with a spoonful of hummus. 

Note: For a gluten-free alternative to buns, serve the burgers between 2 slices of grilled eggplant rounds. Simply slice 1 large eggplant into 1-inch-thick slices, brush with olive oil, sprinkle with sea salt, and grill for 3 to 4 minutes per side.

 Photo by Alan Weiner

Photo by Alan Weiner

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Run Fast. Cook Fast. Eat Slow. Sneak Peek Recipe

It's time for a little sneak peek at what we've got in store for you this summer. Come August 14th, Run Fast. Cook Fast. Eat Slow. will hit bookstores nationwide, but we couldn’t wait until then to get this recipe out there. Our Thai Quinoa Salad is Shalane’s new fave grain salad and makes a regular appearance in her marathon training meal plan—it has become a mainstay in her prep for the 2018 Boston Marathon.

Take one bite and you'll find the umami flavor here totally irresistible. It’s the perfect dish for fighting inflammation thanks to the fresh herbs and olive oil so go ahead and log those extra miles. Add this recipe to your Sunday meal prep for a refreshing start to the week or pack it up and bring it to your next potluck for an unusual contribution. Kick up the heat by serving it with a side of sriracha.

 Photo by Alan Weiner

Photo by Alan Weiner

THAI QUINOA SALAD from Run Fast. Cook Fast. Eat Slow. cookbook by Shalane Flanagan and Elyse Kopecky
For fighting inflammation
Serves 5

When Shalane traveled to Bend, Oregon, to kick off recipe testing for book II with Elyse, this was the very first recipe to come out of Elyse’s kitchen. It was love at first bite. We continued to tweak the recipe, not because it needed much work, but because we secretly wanted an excuse to make it time and again. This is the salad Shalane made on a near weekly basis while training for the NYC and Boston Marathon.

We highly recommend the use of fish sauce to give the salad a true Thai-inspired umami kick, but if you’re vegan or vegetarian, the salad is crown-worthy made with just soy sauce.
Make this salad on a Sunday night for work lunches all week long or serve as a side dish with a juicy, grilled steak for a dinner set to impress.

1 cup quinoa, rinsed and drained
2 cups grated carrots (about 2 large)
2 cups thinly sliced purple cabbage
3 green onions, white and green parts sliced
1 cup packed mint leaves, chopped (can sub cilantro)
1 cup packed basil leaves, chopped
1 jalapeño or serrano pepper, seeds removed, minced (optional)
1/2 cup roasted peanuts, chopped
1/4 cup extra-virgin olive oil
1/3 cup fresh lime juice (2 to 3 limes)
2 tablespoons soy sauce or tamari
2 tablespoons honey (or maple syrup)
1 tablespoon fish sauce (optional)

1. Here is a foolproof method to cook quinoa: In a medium saucepan over high heat, bring to a boil 1 1⁄2 cups water and the quinoa. Reduce the heat to low and simmer, covered, for 15 minutes or until all the water has been absorbed. Transfer to a large salad bowl, fluff with a fork, and set aside to cool.
2. Meanwhile, put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce (if using) in a glass jar or bowl and stir to combine.
3. Once the quinoa is cool, add the carrots, cabbage, onion, mint, basil, and pepper (if using) to the bowl and toss to combine. Add the dressing and toss again. Taste and, if needed, add more fish sauce or soy sauce.
4. Top with the peanuts. Chill in the fridge for at least one hour or until ready to serve.
5. This salad will stay fresh in airtight glass containers in the fridge for up to 5 days.

Time Saver Tip: Use a food processor to grate the carrots and chop the cabbage and herbs.





Cooking Tips for Hangry Runners (and beginner cooks!)

Marathon Training?! Get inspired to cook more! 

 Photograph by Alan Weiner. 

Photograph by Alan Weiner. 

It's easy to forget that what you put in to your body is what determines what your body can do. You have to be mindful with every step of your training--and that includes training your mind to prepare nutritious meals. Here are some secrets we shared in our first book, Run Fast. Eat Slow., that we still believe in to this day. While we prep for our second book launch--and I prep for the Boston Marathon--we're looking back on some of our favorite tips and wanted to share them with you. - Shalane _______________________________________________________________________________

Cooking is a crucial life skill, a lost art form, and a gift that keeps on giving. Arguably it's as important as learning to read and write, but most schools no longer offer cooking classes and unfortunately very few of us cooked alongside our moms. For those who grew up with Sir Stouffer, Mr. Campbell, and Chef Boyardee in their kitchens, it's never too late to learn to cook.

 Photo by Alan Weiner 

Photo by Alan Weiner 

Here are 10 tips to transform the beginner cook into a confident apron wearer. Whether you’re training for your first 5k or towing the line at the Boston Marathon, these tips can help you improve your nutrition and inspire you to meal prep on a weekly basis.

1. Buy the freshest and highest quality ingredients you can get

Yes, it will cost you more, but the outcome will be far superior in both flavor and nutrition. Local, seasonal food from farmer's markets requires little effort in the kitchen to transform into a dish that will bring everyone to the table.

Buy the must-have spices in small quantities—or better yet, buy them whole and grind them fresh (an old coffee grinder works fabulous). Buy Parmesan in a big wedge and freshly grate just what you need. Squeeze lemon juice fresh. Chop your own vegetables and please don't buy those little jars of already minced garlic.

2. Don’t fear salt

Salt is essential for drawing out the juices and flavors that transform ingredients and should be used every step of the way. For an expert hack, always add salt at the beginning of cooking, and we include a small amount of salt in sweet treats.

High-quality sea salt is an essential mineral that athletes need. And your home-cooked food will still have far less sodium than packaged or the saltiest restaurant foods. Keep a stash of fine sea salt in an easily accessible bowl next to the stove.

3. Don’t fear fat

Fat is an essential component of cooking and is a carrier for flavor. A little fat can transform a dish from bland, dry, and boring to buttery, rich, and soul satisfying. The truth is: Good fat is good for you, and fatty foods can even help you lose weight.

4. Read through a recipe in its entirety before you begin and prep all the ingredients in advance

Mise en place is a French culinary phrase used by chefs the world over, and it literally means "putting in place." Put all your ingredients in place and the recipe will flow smoothly. You never want to leave oil unattended in a hot pan while you're scrambling to finish dicing the onion and carrots. The way an ingredient should be prepped appears beside its name in the ingredient list. Ingredients appear in order of usage.

5. Taste as you go

Obviously don't taste meat dishes until they're fully cooked, and always taste your final masterpiece before serving it. If a dish tastes bland, it might need a little more flavor, maybe a little more salt, a little more fat, a little acid to brighten the flavor (a splash of lemon juice or vinegar), more heat (add a pinch of red pepper flakes), or a touch of sweetener (if it's too acidic). Since ingredients and cooking techniques vary tremendously, it's impossible to give precise measurements for seasonings. That's why it's always up to you to taste and decide if the dish needs any extra love.

6. Follow the recipe

But with a twist. Follow the recipe exactly as written the first time you make it, but then get creative with substitutions. Learn to cook with what you have on hand or what inspires you at the farmers' market.

Make season substitutions when an ingredient can't be found year-round. Please never buy tomatoes in the winter—that is, unless you like the taste of cardboard.

7. Embrace leftovers as your best friend

If you're a time-starved parent, student on a budget, or always-hungry athlete, get in the habit of making double batches of recipes and freeze what you won't eat in a few days. Freeze in individual portions to make thawing easier to always put your leftovers to good use.

Soups, stews, sauces, beans, and grains freeze beautifully in zipper storage bags or containers with lids. If your family complains about eating the same dish two nights in a row, find creative ways to reinvent the dish. Leftover meat and veggies are delicious on top of a salad or sandwich.

8. Designate a prep day – Plan your meals like you plan your training!

Nominate Sunday or another non-workday as your culinary day to prep food for the week. Make a hearty grain salad with seasonal veggies for work lunches, roast a big tray of root veggies (leftover roasted veggies are fabulous in scrambled eggs or salads), prep fruits and vegetables for smoothies, bake a wholesome treat for healthy snacking, cook a pot of beans, roast a whole chicken, and make a batch of homemade salad dressings or sauces to transform quick weeknight meals. (Mix and match on the above—we definitely don't expect you to accomplish all that in one day!). Our second cookbook, Run Fast. Cook Fast. Eat Slow., is full of make ahead meal ideas and meal planning and meal prep tips.

Every Sunday Elyse posts Meal Prep inspiration on Instagram.

9. Invest in high-quality kitchen tools

Organize your kitchen so you can easily access this equipment. Collect high-quality kitchen tools that'll make meal prep even easier. A good knife is essential. Take a knife skills class or watch a few YouTube videos. You'll be thrilled to discover just how easy it can be to dice an onion or mince a clove of garlic. Stock your pantry while you're at it. 

10. Cooking is not a chore

Think of it as your new awesome hobby that benefits everyone in your life. Turn on music while you cook, open a bottle of wine, and enlist a family member or friend to help with the prep and cleanup. Have fun making mistakes—they'll likely still be edible (unless your disaster caused the fire alarm to go off!).

The single greatest thing you can do to achieve your next PR or run your best marathon (and improve your overall health and happiness) is learn to cook. 

Sign up for our newsletter to receive sneak peek recipes from our 2nd cookbook: Run Fast. Cook Fast. Eat Slow. by Shalane Flanagan and Elyse Kopecky.

Adapted from Run Fast. Eat Slow.


Shalane's Favorite Marathon Training Salad


Shalane's Favorite Marathon Training Salad

Kale Radicchio Salad with Farro

Run Fast Eat Slow 00258.jpg

If we could think of a second name for this salad, we would probably call it the wonder greens salad. That probably sounds incredibly cheesy, but it's true. This is a dish that is as useful for boosting the immune system, energizing your mind and body, and improving one's bone health. Tested by both Shalane and Elyse for running days--it assists with recovery after a long day of training and is a delicious counterpart to most main dishes. It’s loaded with nourishing fats to keep you satisfied. Best of all? This is the salad that inspired us to join forces and write Run Fast Eat Slow. Who knows what it will inspire you to do?!

Recently Elyse visited the Time Inc Food Studios and joined Cooking Light and Health magazine on Facebook Live to teach viewers how to make this salad. Watch the video.

This recipe is in Run Fast. Eat Slow. and was featured in Women’s Running. Get the recipe below.

Shalane devoured this salad while training for the 2017 New York City Marathon and the 2018 Boston Marathon. Her favorite way to serve it is topped with grilled steak. 


1 cup farro, rinsed and drained

1 recipe lemon miso dressing (below)

1 large bunch kale, finely chopped, stems removed

1 small head radicchio, quartered, cored, and cut crosswise into thin strips

1 cup grated Parmesan cheese 1 cup chopped toasted walnuts 

In a large pot, place the farro with enough water to cover by a couple of inches and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the farro is tender but still chewy, about 30 minutes. Drain the farro and set aside to cool.

To assemble the salad, toss the kale with three-quarters of the dressing in a large salad bowl. With clean hands, gently mas- sage the kale with the dressing to soften the leaves. Add the radicchio, Parmesan, walnuts, and farro to the kale and toss again. Taste and add the remaining dressing, if needed.

This salad can be made in advance. It tastes even better the second day. Cover and refrigerate leftovers for up to 5 days. 


1 ⁄ 2 cup extra-virgin olive oil

1 ⁄ 3 cup lemon juice

2 or 3 cloves garlic, minced

2 teaspoons miso paste (preferably mellow white)

1 ⁄ 2 teaspoon fine sea salt

1 ⁄ 4 teaspoon freshly ground black pepper 

Combine the oil, lemon juice, garlic, miso, salt, and pepper in a glass jar with a lid. Use a fork to stir in the miso, then shake vig- orously to emulsify.

Pour generously over your favorite grain salad.

This dressing will keep in the fridge for up to 1 week. If the oil solidifies, briefly microwave on low until melted. 








Book Tour Adventures

Holy smokes, the Run Fast Eat Slow book tour was a whirlwind adventure! We are so grateful for every single opportunity to spread our nutrition wisdom to athletes of all levels. Thank you to the enthusiastic crowds who came out and waited in our long book signing lines. We really appreciate it!

I should have known going on tour with Shalane would mean lots of running... I loved every mile that we shared together. In case you didn't have the chance to hear our inspirational talk on nutrition and the story behind our cookbook, you can check out a video of us in on stage in Chapel Hill on the Fleet Feet Facebook page (this was captured with an iPhone for Facebook Live so the image quality is not great but the sound is clear). And check out our beautiful photo collage below! 

Thank you to everyone who came out to run, talk, and take selfies with us! Huge thanks to the following hosts who helped us make each event memorable. We heart you! 

The book tour is now complete, but Shalane and Elyse are available for speaking engagements on a limited basis. To learn more, feel free to contact us

Bend, OR: Footzone

Portland, OR: Nike Running, Powell's

San Francisco, CA: Rakestraw Books, Book Passage, Left Bank Brasserie

Seattle, WA: Book Larder, Google, Third Place Books

Chicago, IL: Book Cellar, Everybody's Coffee, Chicago Marathon 

Hood River, OR: Waucoma Books, Shortt Supply 

Charlotte, NC: Park Road Books, Providence Day

Greensboro, NC: Fleet Feet

Chapel Hill, NC: Fleet Feet 

New York City: NYRR, Nike Running, Jack Rabbit, NYC Marathon, Runners World 







Breakfast of Champions


Breakfast of Champions

When breakfast needs to be fast and hearty, our go-to is a whole milk yogurt bowl topped with homemade granola and seasonal fruit. We're completely addicted to drizzling our yogurt with JEM NUT BUTTER for a sweet and nourishing start to the day. 

JEM is an incredible family run company committed to sourcing the highest quality ingredients possible. We've gotten to know Jen and Tim, the owners of JEM, since they're based here in Bend, Oregon. They've offered a sweet deal to all our fans (30% off with the code RUNFASTEATSLOW on your first purchase). You can check out the full line of flavors here. My personal favorite is Cinnamon Maca Almond Butter and Shalane's favorite is Cashew Cardamom.

For early morning workouts, we find that a small spoonful of JEM holds us over until our post-run breakfast. JEM nut butter is super easy to digest because they soak and sprout their nuts and then blend the nuts in stone grinders for hours.

If you haven't tried our recipe for Ginger Molasses Granola, what are you waiting for?! It's on page 54 in Run Fast Eat Slow or get the recipe here


NRC Portland x RFES


NRC Portland x RFES

Nike+ Run Club hosted an incredible Portland event. This one will be hard to top as we continue our tour. Any event that combines running, nourishing, delicious dishes, and an energized community is bound to be memorable.

We kicked off the night with a scenic 4-mile run along the waterfront that ended at Urban Studios where we indulged in an inspiring spread of dishes from Run Fast Eat Slow. We than shared the story behind our book and the importance of "indulgent nourishment" for lifelong health and happiness. Afterwards we had the chance to meet our Portland fans while snapping pics and signing books. 

Huge thanks to Nike Running for hosting this free event. The energy in the room was contagious. 

Photos by Jordan Beckett. 


Bend Book Tour Kickoff


Bend Book Tour Kickoff

We had 200+ runners and outdoor enthusiasts crowd the patio at Crow's Feet in downtown Bend to celebrate the first Run Fast Eat Slow book tour event. Thank you to everyone who came out to run with us and listen to our talk on "indulgent nourishment" and the inspiration behind our cookbook. 

Special shoutout to Footzone for hosting our event. We heart Michelle and Teague!! And thank you to Lucas, author of Trail Running Bend, for leading our Deschutes river run. Special thanks to Jem nut butter for bringing delicious samples and to Fearless Bakery for bringing 175 Superhero Muffins.

Next stop Portland! Come see us at Powell's Cedar Hills Crossing on Sept 6th at 7pm. 

Photos by Michelle Adams. 


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Shalane and Elyse talk nutrition with Marathon Academy

Check out our podcast with Marathon Academy to learn how Run Fast Eat Slow can help you run stronger and happier! 

Olympic Marathoner Shalane Flanagan & Elyse Kopecky on Nourishment for Athletes

In this episode we talk nutrition with U.S. Olympic Marathoner Shalane Flanagan and food writer Elyse Kopecky.

Learn about indulgent nourishment, why Shalane started eating real butter, the top nutrition mistakes runners make, Shalane’s training for Rio and more!

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Boston Marathon Shakeout Run

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Boston Marathon Shakeout Run

We had a blast leading 300 runners on a shakeout run the day before the Boston Marathon followed by a talk on the nourishment runners of all levels need for performance, happiness, and long term health. Special shoutout to Runner's World, Rodale, and Harvard Bookstore for hosting this event.

Thanks to everyone who came out and brought such incredible energy! We are looking forward to many more Run Fast Eat Slow events after the Rio Olympics. Shalane is off to train at high altitude with her teammate, Amy Cragg, and we wish both of them the best of luck with their buildup to the Olympic marathon. 

Enjoy a few photos from the event. And congrats to Madison and Samantha on winning the Run Fast Eat Slow Survival Kits!!

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Amy Cragg's Go-To Recovery Recipe

 Amy Cragg and Shalane Flanagan on their way to making the 2016 Olympic Marathon Team. Photo by Michael Scott. 

Amy Cragg and Shalane Flanagan on their way to making the 2016 Olympic Marathon Team. Photo by Michael Scott. 

Leading up to the Olympic Marathon Trials in LA, teammates Shalane and Amy trained and cooked together in Flagstaff, AZ. At the post-race party to celebrate their Olympic team accomplishment, Elyse Kopecky asked Amy what recipe from Run Fast Eat Slow was her go-to after hard training runs.

"I love the Omega Sardine Salad recipe. I didn't think I would because the idea of sardines kind of scared me, but the flavors reminded me of visiting my sister in France over the summers when I was younger. I devour it after really hard workouts because it's so easy to prepare, salty, and satisfying."
- Amy Cragg, Olympic Marathon Trials Champ

Here's a sneak peek of the recipe from Run Fast Eat Slow: Nourishing Recipes for Athletes (out Sept 6th, 2016, Rodale). Pre-order now available. 



You’ve probably heard that sardines are an amazing power food but never thought they’d be something you’d actually want to eat. Now you will. This omega-3-loaded variation on the traditional tuna salad makes a regular appearance in our lunch repertoire. It’s made with ingredients that are easy to keep stocked, so you have no excuse to not take the time to make this energizing lunch.

From the sardines, eggs, yogurt, and walnuts, you’ll get a serious dose of essential fatty acids, important for everything from fighting inflammation to boosting your mood. Plus, did you know that eggs have all nine essential amino acids, making them a complete protein and the perfect recovery food?

The creamy tanginess from the yogurt and Dijon mustard offsets any fishiness. The celery and walnuts add crunch. We like to serve this salad piled on top of thick slices of whole grain toast with a simple green salad.

  • 2 hard-boiled eggs, peeled (see note)
  • 2 ribs celery, chopped
  • 1/4 cup minced fresh parsley
  • 1/4 cup plain whole milk Greek yogurt
  • 2 teaspoons Dijon mustard
  • 1 can (4.25 ounces) sardines in olive oil, drained
  • 1/4 cup toasted chopped walnuts
  • 1/4 cup pitted, chopped kalamata olives
  • Salt & freshly ground black pepper, to taste

In a medium bowl, smash the eggs with the back of a fork to break them up. Add the celery, parsley, yogurt, and mustard and stir to combine. Add the sardines, walnuts, and olives and stir to break up the sardines into bite-size pieces. Season to taste with salt and ground pepper.

Note: To make perfect hard-boiled eggs, place the eggs in a medium saucepan with enough water to fully submerge. Bring to a rolling boil, cover, turn off the heat, remove from the burner, and let stand for 10 minutes. Drain and transfer to a bowl of cold water. Once cool, store in the fridge or peel if using right away.




Superhero Muffins


Superhero Muffins

 Photo by our recipe tester, Megan Scott, from Joy of Cooking.

Photo by our recipe tester, Megan Scott, from Joy of Cooking.

To thank our incredible fans for their support of our cookbook project, we're giving you a sneak peak of a favorite recipe from Run Fast Eat Slow. We never expected to receive over 650 inspiring stories from each of you in response to our search for runners willing to help us with recipe testing. Thanks for your enthusiasm! Happy baking. XO, Shalane & Elyse

Superhero Muffins

Yield: 12

These muffins were designed for superheroes like you. They're packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.


  • 2 cups almond meal
  • 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins, optional
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrot (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1/2 cup Grade B maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups

Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups. 

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.  


Tip: Keep a batch in the freezer for a sweet grab-n-run breakfast. Simply defrost on low power in the microwave