RISE & RUN is an instant NY TIMES BESTSELLER! Now available anywhere books are sold. RISE & RUN is an instant NY TIMES BESTSELLER! Now available anywhere books are sold.


Recipe: Beet Molasses Superhero Muffins

Recipe: Beet Molasses Superhero Muffins

Shalane’s Ultimate On-the-Go Breakfast

By Elyse Kopecky


To celebrate the Boston Marathon (and all our fans who are marathon training or stepping up their mileage this Spring), we are giving away one of Shalane’s favorite recipes from Run Fast. Cook Fast. Eat Slow. This is our coveted new flavor of Superhero Muffins: Beet Blueberry Molasses (recipe below).

This is Shalane’s go-to muffin while training at high-altitude, because molasses is high in blood-building iron and beets are high in minerals and natural nitrates, which may improve blood pressure. These muffins include healthy fats, complex carbs, and easy-to-digest protein (skip the digestion-wrecking protein powders!). They’re low on the glycemic index and provide long-lasting energy.

Check out Shalane’s Top 10 Meals for more inspiration to fuel your marathon training.

Hooked on Superhero Muffins?! Pickup a copy of Run Fast. Cook Fast. Eat Slow. to try our other fave variations including Apple-Carrot and Pumpkin Spice.




Makes 12 muffins


  • 2 cups almond meal (almond flour)
  • 11⁄2 cups old-fashioned rolled oats (gluten-free if sensitive)
  • 2 teaspoons ground cinnamon
  • 1 teaspoon baking soda
  • 1⁄2 teaspoon fine sea salt
  • 1 cup grated, raw beet, peeled (about 1 beet)
  • 3 eggs

  • 1⁄3 cup blackstrap molasses
  • 6 tablespoons unsalted butter, melted
  • 1 cup frozen blueberries


1 Position a rack in the center of the oven. Preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

2 In a large bowl, combine the almond meal, oats, cinnamon, baking soda, and salt.

3 In a separate bowl, whisk together the beets, eggs, molasses, and melted butter. Add to the dry ingredients, mixing until combined. Fold in the blueberries.

4 Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are browned on top and a knife inserted in the center of a muffin comes out clean, 25 to 30 minutes.

5 Store leftover muffins in an airtight container in the fridge or freezer. If you like them warm, reheat on low power in the microwave.


And what's the perfect drink to serve with these muffins? Our mineral-rich Runners Recovery Tea of course! 

Fuel Happy!!




Follow @elysekopecky

Follow @ShalaneFlanagan