Hello and welcome to another Sometimes Healthy Friday! In case you haven’t noticed the pattern, the goal of these posts is to help kickstart your weekend with a healthy (sometimes) recipe and a workout to help burn off some of those much-needed indulgent weekend calories.
You’re in for a treat today. First, I’m going to share with you a very sweet Butternut Apple Muffin recipe, and then I’m going to follow it up with a Bad Ass Treadmill Workout, accompanied by a “rapper’s delight” playlist. Get ready, my friends.
This Butternut Apple Muffin has been in the works for a few weeks now. As I always say, “You can’t hit home runs every time.” And, that was certainly the case with this muffin. The idea came about when I mentioned in a WIAW post celebrating fall flavors that I wanted to create Butternut Squash Muffins, and a reader left the following comment.
That was all the encouragement I needed to get cracking in the kitchen! But alas, cooking with butternut is no easy task. The first time around, the muffins were too dense and they didn’t rise the way that I wanted them to.
But, the second time around was pure squash perfection.
This unassuming little muffin is a powerhouse of all our favorite fall flavors, including apples, cinnamon and sweet, nutty butternut squash. The Honeycrisp apples are dusted with spices and sauteed until almost caramelized and practically ready for an apple pie. And if that’s not enough to get your taste buds working on overdrive, the finishing touch involves drenching the muffins in a sweet maple glaze.
Whether you’re sick of the whole pumpkin craze (but, really, how could you be?) or simply seeking a wholesome muffin for breakfast, you can’t go wrong with these Butternut Apple Muffins.
- 3 cups all-purpose flour
- 1 tbsp cinnamon
- 1/2 tsp ground nutmeg
- 1/2 cup dark brown sugar, packed
- 1/4 cup sugar
- 3 and 1/2 tsp baking powder
- 1/2 tsp salt
- 1/8 tsp baking soda
- 1/2 cup apple cider
- 1/2 cup unsweetened apple sauce
- 1/4 cup apple butter
- 1 cup mashed butternut squash
- 2 large eggs
- 2 cup chopped, peeled Honeycrisp apple (any apple will do, but sweet is preferred)
- 1/4 cup sugar
- 1/4 cup light brown sugar
- 3 tbsp yogurt butter
- 3 cups confectioners' sugar
- 1 tbsp maple extract
- 1/4 cup milk or Almond Milk
- Fill large pot with water and bring to boil.
- Begin by peeling butternut squash; cut in 1/2 and then into quarters. Remove seeds and dice 1/2 of squash into 1 inch cubes.
- Add squash cubes to boiled water and cook until tender - about 7 to 9 minutes, or until easily pierced with a fork; remove squash from heat and strain.
- Place in large bowl and mash with potato masher; set aside in fridge to cool.
- Peel and chop 2 Honeycrisp apples into 1/2 inch cubes; place in small bowl and mix with cinnamon and sugars.
- Add apples to pan, cooking until they are soft and the butter and sugar has made a thick syrup; about 5 - 7 minutes. Set aside in fridge to cool.
- Preheat oven to 400F; spray muffin tins with nonstick spray and set aside.
- In a large bowl combine the flour, cinnamon, nutmeg, baking powder, salt, baking soda and sugars.
- In a separate large bowl, whisk together the apple cider, apple sauce, apple butter, butternut squash and eggs.
- Gently fold wet mixture into the flour, stirring until combined (do not overmix); gently fold in the apples.
- Spoon batter into 12 muffin tins, filling each one to the top.
- Bake for 20 minutes, or until a toothpick inserted in the center comes out clean. Cool for 10 minutes.
- In a small bowl, combine confectioners' sugar, maple extract and milk; stir well. Add additional milk, if needed, to reach desired consistency. Dunk muffins into glaze allowing excess to drip off on parchment paper.
Here’s a brief overview of what it looked like in the messy Sometimes Healthy Kitchen aka “The Mad Cooking Scientist’s Lab.”
Full disclosure: I used pre-cut butternut squash, instead of chopping it up myself. It eliminated some time and the all-to-familiar frustration of repeatedly attempting to get my knife through an extremely hard squash.
The biggest difference between these muffins and the ones I attempted last week is that they are less dense and dry, while also having a much higher dome.
Since my muffins last week were practically flat as a pancake, I did a bit of research about how to achieve the elusive “high domed muffins”. Here’s just a few quick tips:
- Fill your muffin tins to the top; none of that 2/3 crap ya’ll
- Make sure oven is hot enough – 4oo degrees should do the trick but nothing less
- Do NOT overmix batter
- Batter must be thick – make sure it is “spoonable,” not pourable
The science behind it all is actually somewhat interesting, but it’s Friday, so let’s not talk science. Just follow these tips, and I promise you’ll get that beautiful dome.
Oh, and in case you’re really missing pumpkin in these dish, these babies taste even more delicious (if that is even possible), when dipped in pumpkin butter.
Please tell me you enjoyed the rustic scenery in these pictures. I was outside shooting these muffins this morning in my polkadot Nebraska Cornhusker PJs, and I’m pretty sure my neighbors now all think I’m crazy. So, do me a favor and enjoy that grass in the background.
The Bad ASS Workout
And now, it’s time for the workout portion of your Sometimes Healthy Friday. This week, I realized that I’ve been so focused on functional training that I haven’t posted a running workout in a long time.
Well, that all changes today. And, since my Country Girl Workout was such a hit, I decided to provide you with a soundtrack for the workout again. You’re welcome. Only this time, I’m going to hit ya with the hardcore rap s***. I’m quite the versatile Sometimes Healthy Girl. The songs in this workout line up perfectly with the interval spurts, so simply download the songs, hop on your treadmill and let ‘er rip.
The intervals slowly increase at 400 meter intervals during this 30 minute workout, until you’re up to a speed of 9.0 MPH, a whopping 6:40 min per mile. GASP! That’s why I call it “Bad Ass.” Feel free to adjust the intervals to your abilities. Do this workout exactly as it’s listed, and you’ll cover 3.5 miles. Warning, you will be sweaty!
Oh, and if you don’t like profanity, I wouldn’t download these songs. Personally, I enjoy a little intense, albeit, profanity-laced rap music to rev my running engines. So, I suggest you download these songs and get your ASS to the treadmill!
Before we go, I need to be honest. I feel as if I have failed you all this week.
All this talk about my unabashed love for sugar cereals, and I completely forgot to mention that it’s National Cereal Lovers Week! Luckily, it’s not over yet.
For breakfast, I celebrated in the best way I knew how: with Fruity Pebble Krispies Treats and Franken Berry Krispies Treats.
Fruity Pebbles are my favorite sugar cereal, and the BF’s favorite is Franken Berry. You may all remember that I got him his favorite cereal for our anniversary. Wellll, forgot to mention that I somehow confused Count Chocula with Franken Berry. Oooops! The BF still ate the Chocula, though. What a guy!
Luckily, I finally found this mysterious cereal at Target and am very excited for the BF to come home and see a box of his favorite cereal AND said cereal wharped into his favorite dessert (Rice Krispie Treats). Shhh, don’t tell him.
I had never heard of Franken Berry before, but WOW, have I been missing out. Just another way that relationships really open our eyes to the finer things in life, like cereal that turns your milk into strawberry milk.
Oh, and if anyone is interested, there’s a contest for the most creative cereal recipe open until October 25!
I’m off to wrap up the remainder of these Krispie Treats before I eat them all…
LET’S CHAT:
How did you celebrate National Cereal Lovers Week…or how WILL you celebrate? Remember, it’s not too late.
Favorite winter squash?
Ever baked with something unconventional like mashed squash? How did it work out?
Other tips for high domed muffins?
Yum! Rice Krispie Treats cereal is actually one of my favs – it’s not so easy to find! lol
If I were home for dinner tonight I would love a big bowl of cereal (although I can NEVER stop at just 1 bowl!), I would have Honey Bunches of Oats w/ almonds, extra sliced almonds, granola and a few semi-sweet chocolate chips thrown in…..YUUUUM! 🙂
-Sammy @ http://www.peaceandloveandicecream.com
Sammy @ Peace Love and Ice Cream recently posted…WOD – October 18, 2013
I’ve had that cereal before. You’re right, it is very delicious!
That sounds like a very tasty bowl of cereal – and honestly, cereal is one of my favorite quick and easy dinners 😉
I’m kind of obsessed with that playlist. I definitely am guilty of listening to all of those songs while working out.
Current favourite squash is delicata (sweet potato squash)
Davida @ The Healthy Maven recently posted…{Five On Friday} Random Ramblings
Nothing works me into a frenzy like “Yeezus.” I wonder if he will rap about happier things now that he’s engaged 😉 Sweet Potato Squash sounds delicious!
Yum, those muffins look so good! I often chuck shredded zucchini into baked goods, pancakes etc- adds denseness and moisture!
Currently craving rice krispy treats….damn 😉
Arman @ thebigmansworld recently posted…Wonderful Pistachios Review and Giveaway!
That’s a great idea! I’ll have to try it.
The Fruity Pebbles treats were delicious, but honestly Franken Berry tastes better in milk than rice krispie treats (in case you were thinking of making!)
Woah, those muffins look phenomenal! SO BIG! Pinning the recipe! It’s a keeper.
Kammie @ Sensual Appeal recently posted…Chocolate Porter Waffles
That was the idea 😉 Glad you like them!
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