{"componentChunkName":"component---plugins-precisionhydration-src-templates-blog-blog-post-jsx","path":"/performance-advice/nutrition/precision-fuel-espresso-muffins-recipe/","result":{"data":{"site":{"siteMetadata":{"title":"Precision Fuel & Hydration","siteUrl":"https://www.precisionhydration.com"}},"contentfulBlogPost":{"noIndex":false,"updatedAt":"2024-04-11T14:40:16.1616+00:00","publishDate":"2024-04-10T00:00:00.000+00:00","title":"Mel's Kitchen: PF Espresso Muffin recipe","customMetaTitle":null,"customMetaDescription":{"customMetaDescription":"Athlete Support Specialist and star baker, Mel, shares her recipe for using PF 30 Caffeine Gels to create the perfect pre-exercise muffins... ","childMarkdownRemark":{"html":"

Athlete Support Specialist and star baker, Mel, shares her recipe for using PF 30 Caffeine Gels to create the perfect pre-exercise muffins...

"}},"slug":"precision-fuel-espresso-muffins-recipe","blogTags":"Nutrition","featuredPost":false,"author":{"name":"Mel Varvel","slug":"mel-varvel","facebookHandle":"https://www.facebook.com/mel.varvel","twitterHandle":"https://twitter.com/melmcvarvel","instagramHandle":"https://www.instagram.com/toteswonderfuel/","linkedInProfile":"https://www.linkedin.com/in/mel-varvel-49244843","stravaProfile":null,"bio":{"childMarkdownRemark":{"html":"

PF&H Athlete Support Specialist, Mel, has a Bachelor or Arts Degree in Sport and Exercise Science from the University of Birmingham and she has a Master's Degree in Sport, Culture and Society from the University of Warwick.

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As an athlete, Mel's notable race results include a Silver medal at the ITU World Duathlon Championships in Gijon, Spain, finishing first female and second overall in the inaugural Rat Race 'The Wall' Ultra (from Carlisle to Newcastle- 69 miles), and she was Overall winner (male and female) of the Round the Rock Ultra (48 miles) in Jersey.

"}},"title":"PF&H Athlete Support Specialist","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/2gNxTrxJqaeptwl99S77en/bac6d7aa897e5ae73966cfacd441f500/Mel.webp"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/7qyspysb3hYTcbMSiU8FNY/223e76d3cda282550212b50a88683ba1/resized-PF_H-Mel-sKitchen-Insta.webp?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"Athlete Support Specialist and our team's star baker, Mel, is using Precision Fuel & Hydration products to produce goodies that are both delicious and…","html":"

Athlete Support Specialist and our team's star baker, Mel, is using Precision Fuel & Hydration products to produce goodies that are both delicious and performance-boosting as part of a feature that we're calling Mel's Kitchen 😈.

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We've asked Mel to share the recipe for her PF Espresso Muffins, which are the perfect pre-exercise food and include PF 30 Caffeine Gels as part of the recipe...

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Ingredients

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Here's what you'll need to create 12 large muffins...

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For the drizzle (optional):

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Get some PF 30 Caffeine Gels
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Method

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And this is how we do it...

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Step 1: Preheat your oven to 180°C / 356°F (or 160°C / 320°F for fan-assisted ovens) and line a 12 large hole Muffin Pan with Muffin Cases.

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Step 2: Blend or mash the bananas in a large bowl to a pulp.

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Step 3: Add all the other wet ingredients to the bananas and give the mixture a good stir.

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Step 4: Place the dried fruit and toasted walnuts (don’t forget to reserve a couple of tablespoons of the walnuts) to a separate bowl and give them a dusting of cornflour. This will help ensure that they don’t sink to the bottom of your muffins during baking.

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Step 5: Place all of the dry ingredients, including the dried fruit & nuts, in another large bowl and give them a good stir.

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Step 6: Add the wet ingredients to the dry and stir until everything is mixed in and there are no lumps of flour remaining.

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Step 7: The batter should be fairly thick and lumpy but should fall off a spoon easily (half way between a pourable cake batter and cookie dough). If you think it looks too stiff, add a little plant based milk and stir until combined.

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Step 8: Place 2 x level ice cream scoops of the muffin batter in each case, add a sprinkling of the toasted nuts, and place in the centre of the oven.

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Step 9: Bake for 20-25 minutes in your pre-heated oven until a skewer inserted into the centre comes out clean.

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Step 10: Remove the muffins from the pan and leave to cool on a wire rack.

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Step 11: Once cooled, drizzle the icing over the muffins and devour!

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Nutritional Information

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Please note all values are approximate and per muffin, not including the drizzle.

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Energy: 317 kcal\nFat: 6.2g\nCarbohydrate: 60g\n(Fibre 3.8g)\nProtein: 5.3g\nSalt: 0.3g/ 300mg (Sodium 0.12g/ 120mg)\nCaffeine: ~100mg*

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*Varies markedly depending on the bean, the roast, the brewing method, the barista and a whole host of other variables. That’s why having a caffeine gel is more reliable option in terms of caffeine content!

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Key features

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