Carrot, apple and chia seed recovery muffins

Strike the right balance between nutrition and indulgence with these tasty muffins from Kat Judge, the head chef and co-owner of AliKats Mountain Holidays. Pair them with a cup of antioxidant-packed tea or coffee for the perfect recovery treat.


Why are these great for runners?

Chia seeds are rich in Omega-3 fatty acids. These have anti-inflammatory properties to encourage recovery and reduce muscle soreness.

Apples and carrots are good sources of Vitamin C, which can help boost your immune system and maintain tissue health.

Buckwheat flour is high in dietary fibre, great for making you feel satiated and aiding digestion.


Carrot, apple and chia seed recovery muffins

Makes 12

100g carrots, finely grated

75g apples, coarsely grated

1 tsp mixed spice

1 orange, finely zested

3 tbsp chia seeds

75ml maple syrup

75ml mild olive oil

2 eggs

50g buckwheat flour

70g wholemeal flour

1½ tsp baking powder

½ tsp bicarbonate of soda

1 tbsp rolled oats


1. Preheat the oven to 180°C/Gas Mark 4. Line a 12-hole muffin tin with paper cases.

2. In a large bowl, mix the grated carrot and apple, mixed spice, orange zest, chia seeds, sugar,  ¼ tsp salt, oil and eggs, until combined.

3. Set aside for 5 minutes, or until the chia seeds have expanded a little. Meanwhile, sift the flour, baking powder and bicarbonate of soda into a separate bowl.

4. Stir the carrot mixture into the dry ingredients to form a batter. Divide evenly between the muffin cases and then scatter over the oats. Bake for 15-18 minutes, or until risen and springy to the touch. Remove from the oven and leave to sit for 5 minutes, before arranging the muffins on a wire rack to cool completely.


Per serving:

Calories: 126

Carbs: 18.7g

Fat: 5.2g

Fibre: 3.2g

Protein: 3.25g