Apple Cinnamon Recovery Muffins & Do it yourself Recovery Drank

I made these quick muffins and recovery drink to have on hand after my intense MommiesRfit Bootcamp workouts and after my training runs. (As Tony says, “The recovery drinks, that’s why I do the workouts.”) The muffins are about 50% carbs and 20% protein, the drink 100% carbs, (49 g carbs, plus sodium,potassium, and vitamins). A serving of the drink and one muffin total just about 300 calories.

Apple Cinnamon Recovery Muffins & Do it yourself Recovery Drank
Recipe Type: Snack
Author: Cowgirlbeans
Serves: 12
  • Muffins
  • 2 bananas
  • 4 scoops vanilla protein powder
  • 1tsp soda
  • 1tsp baking soda
  • 1 cup oats
  • 1/3 cup flour
  • 1 individual container unsweetened apple sauce
  • Heavy sprinkle Cinnamon
  • 1 large apple diced
  • 3 tbl carob chips (optional)
  • 1/4 cup walnuts (optional)
  • 1/4 cup PB2 (optional)
  • Recovery Drink
  • 1 cup organic juice (pear, apple, watermelon etc)
  • 1/2 – 1 cup coconut water
  1. Preheat oven to 350
  2. Mash bananas, add all other ingredients, stir with a wooden spoon, add splash of coconut water or non dairy milk if too dry. (Should be able to spoon mixture into muffin tin).
  3. Bake about 20 minutes, or until browned and a toothpick inserted in center comes out clean.
  1. Mix it up mama



Breads Desserts Recipes

Pumpkin Scones

Sorry folks I can’t seem to find the pictures…you know what a yummy scone looks like though, right? I’ll just have to make them again soon. Can you hear AJ lamenting?


Pumpkin Scones
Recipe Type: Breakfast
Author: CowgirlBeans
Prep time: 20 mins
Cook time: 15 mins
Total time: 35 mins
Serves: 12
Mmm Pumpkin Scones with spiced drizzle!
  • 2 cups whole wheat pastry or white whole wheat flour (I used a mix of both)
  • 1/2 cup organic cane sugar or Zsweet or sweetener of choice
  • 1 Tablespoon baking powder
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ¼ teaspoon cloves
  • ¼ teaspoon ginger
  • 6 Tablespoons cold butter (Earth Balance vegan)
  • ½ cup canned pumpkin
  • 1/4 cup almond milk
  • Drizzle
  • 1/2 cup organic powdered sugar
  • 1 tablespoon almond milk
  • heavy sprinkle cinnamon, pinch of nutmeg, ginger and cloves
  1. Preheat oven to 425
  2. Combine all dry ingredients. Add butter and use a fork to cut into the flour mixture. You want a crumbly texture like fine sand.
  3. In another bowl, whisk together the pumpkin and milk. Fold into dry ingredients,make a dough ball.
  4. On lightly floured large cutting board, form ball into large rectangle. Cut into 3 pieces. Then cut these into 4 so you have 12 total triangular pieces.
  5. Place on a baking sheet sprayed with oil. Bake for 15-20 minutes, or until slightly browned and interior done (test with toothpick).
  6. While they cool on a wire rack, mix together your glaze until smooth. When scones have cooled for at least 30 minutes, drizzle glaze over tops….
Breads Entrées Recipes

Quick Fix: Roasted Eggplant Penne with Roasted Garlic Ciabatta

Have a jar of pasta sauce, a box of pasta and a loaf of plain crusty bread but want to make it a little more interesting (and veggiefied) tonight? This quick fix will have a tasty dinner on the table in 30 minutes.

Breads Recipes

Tuesday Night Blueberry ¡Wonder! Muffins

These are a great quick muffin that can be made with many things you may have in your pantry…I have included the different variations so you can try with whatever you have on hand. I call them Tuesday Night muffins because many times I have thrown them together when I realize within 30 minutes I need a snack to share at bible study. Also great for quick breakfasts, lunchboxes and brunches! They are high in soluble and insoluble fiber from the chia seeds and fruit, as well as a bit of protein and are tasty, cinnamon-y and versatile to boot.

Breads Recipes

Homemade Wheat & Corn Tortillas

These are so easy and delicious you’ll wonder why you ever bought the processed ones at the store. Press or roll the dough as flat as you can for traditional wraps or tortillas or leave thicker for a more toothsome round. Theirs: 15 ingredients, 10 of which you can’t pronounce. Yours: 5 ingredients, 6 including love and elbow grease.

Breads Entrées Recipes

Red Lentil & Sweet Potato Curry with griddled Naan Flatbread

So lentils may be one of my new favorite foods. They are simple and quick and super healthy; high in folate, protein, fiber, iron, potassium, manganese etc. In this recipe I used Red Lentils (split) which cook in about 20 minutes, the green variety takes about 30.


Breads Recipes

Chewy, Salted Pretzel Rolls

These are A-MAZING. They are mouth-watering, “mmmm” inducing after each bite. Try them for burgers, sandwiches, roasted veggies, BBQ or even plain…awesome for so many things! They are chewy and yeasty like a giant pretzel but with more flavor from the wheat and crunch from toasting and a sprinkle of kosher salt. Wegmans inspired me with the idea of a pretzel roll so I played around with Baking Illustrated’s “Soft Pretzels” recipe to create these.


You’ll need:

  • 2 tsp. instant yeast
  • 1/2 cup honey or agave
  • 2 tsp. salt
  • 6 cups flour (we do 3 bread flour (needed for chewy factor) and 3 milled whole wheat, which gives them an awesome texture and taste)
  • 2 cups warm water (about 110 degrees)
  • a 12 inch skillet
  • 5 tbl baking soda
  • kosher salt for sprinkling

2 Hour Rise time
Quick Boil
Bake 15 min.

Mix yeast, honey, salt, flour and water in a mixer.
With the dough hook, knead the dough at low speed until a smooth, elastic ball forms about 5-7 minutes.
Place dough in a oiled bowl and spritz top of dough with olive oil as well. Cover with plastic wrap and let rise until doubled in size about 1 hr. Deflate, cover and let rise again about another hour.
Preheat oven to 450 degrees.

Bring about 6 cups of water and the baking soda to a boil in a 12-inch skillet. Divide dough into about 14-16 rolls, buns or pretzels (or a few of each!) and place 2-3 at a time in boiling water, using a slotted spoon to flip after 30 seconds. Place on baking sheet:

Made with: Half bread flour, Half milled wheat
Made with: All bread flour
Pretzel shape

Sprinkle with kosher salt (or sesame/poppy seeds), use a sharp knife to slice an X, and Bake 12-16 minutes or until well browned:

Half bread flour, half milled whole wheat (by far our favorite- chewy, tasty, yeasty with a great texture…)
All bread flour; a little bland

We let them cool enough to cut, and then toast on the grill or in the oven till crisp for our burgers, BBQ, chicken sausages etc.


Chicken or Turkey (?) Burger with Avocado, Hot Pepper Jam and Cheese on Pretzel Roll
Breads Desserts Recipes

Lemon Sugar Bread

This is a delicious summery quick bread scented with lemon zest and juice. It is coated in a light lemon sugar glaze, giving it a slight crunch. I  modified “Glazed Lemon Loaf” from Essentials of Healthful Cooking by William Sonoma to create it. It is lovely on a brunch menu or as a light dessert for a supper.

Breads Recipes

Multigrain Bread

This is a delicious, easy bread great for breakfast toast, sandwiches etc. I modified it slightly from “Essentials of Healthful Cooking” from William Sonoma (one of my favorite cookbooks for ideas : ) You can either bake free-form on a baking stone (this is why I call mine “artisan bread” lol) or in a 9×5 loaf pan for a more uniform, attractive loaf.