So Much To Make: fuel

Want the perfect pre-workout pick-me-up? How about the ideal recovery snack? Or maybe you just want something yummy that you won't feel like you need to run 5 miles to make up for eating. ;-)

I made two batches of these--with half of them as mini-muffins and half as full-size, so 72 muffins in all. SEVENTY-TWO. And do you know how long they lasted in my home (which includes 1 man and 2 teenage boys)?? Less than 24 hours! I didn't know if I should be horrified or flattered.

And here is all the math from my experience made into an imperfect equation for my Algebra 1 student:

72 muffins / 3X < 24hrs = 0

Therefore, the muffins were consumed at a rate of 3+ muffins/ hour. So my husband and two sons each ate an average of 1/hour for 24 hours. Of course, my younger 2 kids and I ate a few. And my husband and sons were gone on a camping trip for the first 18 of those 24 hours, so the math gets complicated. But, what isn't complicated is the recipe. So we will move on to that.

Flourless Banana Protein Muffins
Makes 24 Regular/ 48 Mini Muffins

INGREDIENTS:
2 Ripe Bananas
1 Cup Peanut Butter
1/2 Cup Honey
2 Eggs
1 Scoop Vanilla Protein Powder (I like THIS kind, and THIS kind)
1/2 Teaspoon Baking Soda
1 Cup Chocolate Chips (mini work best)

DIRECTIONS:
1. Preheat oven to 350.
2. Grease/ line muffin pans
3. Blend all ingredients except chocolate chips in blender or food processor
4. Stir in chocolate chips
5. Fill muffin cups 2/3 full. Bake 11-13 minutes for mini-muffins; 14-16 minutes for regular muffins.

I have a friend who is training for his first Ironman Triathlon. Wow! I feel both inspired and tired just thinking about that. He told me he had been doing some experimenting in the kitchen to come up with a "pancake" he could eat while training that would have wholesome ingredients, good taste, and be easy to take along. Could I help him in his quest? I was willing to try. And I am so excited with the result!

I have run 3 marathons and have participated in other endurance races and events, so I have some experience with the challenge of fueling up while you are taxing your body. I have used gels, sauces, gummies, bars, and waffles. I think Clif Bars are my across-the-board favorite bar for taste. But they can be too much bulk in my belly if I'm running or riding hard. I recently tried the Honey Stinger Waffles. These are tasty and didn't bother my stomach during a hard run. But they are pricey--about $1.50/each retail.

I wanted to make a fuel-up treat that would be easy on the stomach, taste like REAL FOOD (and be made from it), and fit in your pocket. I didn't succeed right away, but after a couple of tweaks, we had a winner!

These are truly quick and easy to make. Even the baking-challenged can make pancakes, right? That's all it takes!

Here is the ingredient nutrition fact break down. The chocolate chips are optional. They make them prettier, but aren't needed for taste. My pickiest child preferred them without the chocolate drizzle.

Here 's the how-to:

(Recipe follows)

Put all dry ingredients in food processor. 1 cup rolled oats, 1/3 cup milled chia seeds, 1 teaspoon cinnamon, 1/2 teaspoon baking powder, 1/4 teaspoon sea salt

This is the only ingredient you may not have on hand regularly. I bought mine at Fred Meyer (a Kroger company grocery store). They are also available on Amazon here.

Process the dry ingredients a bit--just enough to break up some of the oats and blend the ingredients.

Add one banana, 1/3 cup honey, and 1/3 cup coconut oil.

Process a bit more, and you are ready to cook!

Heat a griddle or non-stick frying pan to medium-low heat. I used my 1.5 Tablespoon scoop to make each one the same size; a heaping tablespoon would be about right as well.

These won't spread out like pancakes on their own. Drop the spoonful onto the griddle and then flatten it with the back of the spoon to about 3" in diameter. Cook about 2-3 minutes/side. This will vary from griddle to griddle.

Totally looks like sausage patties, huh? They are seriously yummy. The banana and coconut oil keep them moist and, along with the cinnamon, make them taste delicious!

To add the drizzle: Melt 1/3 cup of chocolate chips (white, semi-sweet, or milk), in a microwave dish, stirring every 30 seconds until smooth. Spoon the melted chocolate into the bottom corner of a plastic sandwich baggie. Snip a small hole in the corner, then drizzle the Power-Cakes. I store mine in the refrigerator. They are delicious and moist right out of the fridge!

Here are some of the semi-sweet drizzled batch.

I wrapped them up and put them in the fridge.

Easy to take on your next workout! You'll look forward to fueling up!

Pocket Power-Cakes

Makes 16

Ingredients:

1 cup rolled oats

1/3 cup milled chia seeds

1 teaspoon cinnamon

1/2 teaspoon baking powder

1/4 teaspoon sea salt

1 medium banana

1/3 cup coconut oil

1/3 cup honey

1/4 cup chocolate chips (optional)

Directions:

1. Place dry ingredients (except chocolate chips) in a food processor. Process a few seconds, just cutting up oatmeal a bit (not fine).

2. Place wet ingredients into food processor on top of dry ingredients. Process until well incorporated.

3. Heat griddle or non-stick frying pan to medium-low heat. Scoop batter in heaping tablespoons onto griddle, spreading each scoop to form a 3-inch circle. Cook about 2 minutes per side. Remove and cool.

4. In a microwave-safe dish, heat chocolate chips, stirring every 30 seconds until smooth. Spoon melted chocolate into the bottom corner of a plastic sandwich bag. Snip a small hole in the corner with scissors. Drizzle the tops of the Power-Cakes.

5. Store covered in the refrigerator.

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