Crushing the Competition Coffee Cake Muffins

Looks can be deceiving, while coffee cake sounds innocent, these muffins will fuel you as you wake up and conquer the day!

Dry
1 ½ Cup flour
½ teaspoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt

Wet
3 ripe bananas
1/3 cup truvia (or 2/3 cup sugar or other sweetener)
1 egg
1 teaspoon vanilla
½ cup greek yogurt
½ cup chopped pecans

TOPPING
¼ cup maple syrup
2 tablespoons flour
1 tablespoon coconut oil
2 tablespoons oats
1/3 cup chopped pecans

Coaching: Preheat oven to 375, line muffin tin with liners and spray. Combine all dry ingredients in a large bowl. Combine wet ingredients in a smaller, separate bowl, then mix into the dry, being sure to combine but not over stir! Divide batter into the 12 muffin cups. Mix topping ingredients together and divide over top of the muffins. Bake 16-18min or until toothpick comes out clean.

Pumpkin Scones

I love scones. A little sweet, but not too indulgent, it is the perfect snack with my morning coffee or post dinner tea. I haven’t found the perfect scone here in Colorado… So I set out to make the scone I was dreaming of… and this is exactly my idea of the perfect scone. Enjoy!

Dry:

• 2 cups all purpose flour
• 2 teaspoons baking powder
• 2 teaspoons pumpkin pie spice
• ½ teaspoon salt

Wet:

• ¼ cup truvia sweetener (or ½ cup brown sugar)
• ½ cup lightly softened butter
• ½ cup greek yogurt
• ½ cup pumpkin puree
• 1 teaspoon vanilla
• Mix ins:
• ½ cup mini chocolate chips
• ½ cup crushed walnuts or pecans
• Glaze:
• ½ cup butter
• 1 cup powdered sugar
• 1 tablespoon maple syrup

Coaching: In a large bowl, using a fork, mix all dry ingredients together, add in wet ingredients, lastly toss the mix ins and stir a few more times. Chill for 15minutes while you preheat the oven to 400 and prepare a baking sheet with parchment paper. Place the dough in small dollops, about the size of a golf ball, onto the cookie sheet with 2inches between each scone. Bake on middle/top rack for 12minutes or until toothpick comes out clean. While cooking, combine glaze ingredients in a small sauce pan, on low melt the butter while stirring constantly. Turn off burner, but leave the pan on the stove to stay warm until you can pour over scones once they come out of the oven. Cool glazed scones for 10minutes before tasting!

Banana Bread Breakfast Bites

I like bananas, but only for about one day when the ripeness is just perfect. No brown spots, but no greenness, and as you know, this is a very fleeting time frame. Thus, using up those overly ripened bananas is a necessity… and this is the perfect recipe! Optimal pre workout fuel with the natural sugars of the banana and dates and the slower releasing carbs from the oats. Fuel and conquer!

• 1 ripe banana
• 4 medjool dates, pitted
• ¼ cup coconut flour (or any flour)
• ½ cup oats (gluten free if desired)
• 3 tablespoons dark choc chips

Coaching: Process dates and banana on high until mixed thoroughly. Add flour and oats and process again. Sprinkle in the choc chips and pulse a few times, and add a little more oats if you need to firm up the batter. Roll into balls and pop in the fridge!

Morning [Run] Glory Muffins

There is something about these muffins that is just so darn satisfying. Apple, orange, carrot, honey, oats, a hint of coconut… So many flavors come together to power you through your morning activities. Moist, naturally sweet, and will remind you of the glory days that have been or are yet to be!

DRY:

• ½ cup flour
• ½ cup oats
• 1 tablespoon flax seeds
• 1 tablespoon shredded coconut
• ½ teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1 teaspoon cinnamon

WET:

• 1 inch fresh ginger root shredded (or sub 1 tablespoon ground ginger spice)
• 1 orange, zested
• ¼ cup honey
• 1 egg
• ½ cup greek yogurt
• ¼ cup fresh orange juice (from zested orange)
• 1 teaspoon vanilla
• ¼ cup raisins
• 1 apple shredded
• 2 carrots shredded
• Top with shredded coconut, walnuts, pecans, pumpkin seeds, choc chips etc. Be creative!

Coaching: Preheat oven to 425. Line and/or spray muffin tin. Mix all dry ingredients together. In a separate bowl, mix all wet ingredients. Combine. Fill muffin cups to the top, sprinkle with toppings of choice and bake 12-15min until tooth pick comes out clean. Yield 10

Sweet Potato Crust Recovery Quiche

This delicious meal is great for any time of day. Protein packed, full of iron, vitamins, and calcium rich nutrients to boost your post workout recovery.

• 1 large sweet potato (or two smaller ones) sliced very thin
• 4 pieces of cooked bacon
• 8oz chopped and sautéed mushrooms
• 1 bag (5oz) fresh spinach
• 4 eggs
• ½ cup milk (or sub)
• ¼ teaspoon red pepper
• salt and pepper to taste
• 1 cup shredded cheese divided

Coaching: Preheat oven to 350. Thinly slice sweet potatoes and place in an oiled pie dish creating a circular pattern to cover the whole bottom and sides. Spray with oil. Bake for 20minutes. Meanwhile, heat a large skillet to med/high. Cook bacon. Using bacon drippings, sauté mushrooms for 5minutes. Add in spinach, cover, and turn off heat. In a bowl, combine all the other ingredients and half the cheese. Add in the cooked mushrooms and spinach. Pour egg mixture into the baked sweet potato dish. Sprinkle remainder ½ cup of cheese on top and crumble bacon, turn oven up to 375, and bake for 30-35 minutes. Let stand a few minutes to cool before serving.

Sweet Potato Pie Protein Smoothie

A sweet blend of flavors that satisfy the recovery hormones and taste buds at the same time!

• 1/2 cup cooked sweet potatoes (hint: you can cook a large sweet potato and then remove the skin and freeze the potato in an ice cube tray for multiple future smoothie prep)
• 1/2 cup greek yogurt OR cottage cheese
• 6 ice cubes
• 1 scoop OSMO Honey Spice Protein Powder
• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon ground ginger spice
• 1/4 cup water or milk
• stevia or sweetener to taste

Coaching: Blend all ingredients and top with candied pecans, dried coconut, cacao nibs, granola etc!