YoungTri Treat: “IronMuffins” – Yummy, Healthy Tri Muffins! (Can Make GF & Dairy Free)

Since I’m gluten and dairy free (and usually try to count my calories on the My Fitness Pal app), I don’t usually get to eat muffins :(. HOWEVER, my dad makes a bunch of batches of these yummy muffins (for me with GF flour & dairy free ingredients) – and they’re super healthy and yummy (I’m always tempted to eat the whole batch, haha)!

In 2008 my dad, uncle, and aunt did Eagleman 70.3 and stayed in a Bed and Breakfast. The owner served health muffins to them, and my dad said that they were the best muffins ever (made with organic fruit & nuts – yum!). Ever since then, he has made about 100 each year to bring to Lake Placid (my family goes each year for Ironman). During this week, we eat them a lot (and share them with my aunt, uncle, cousins and other members of the Glen Rock Tri Club!).

Make a batch before your next race to enjoy before & after! Add & experiment with your favorite types of fruit and nuts. The full recipe is below. Enjoy!

Original Recipe from Kindred Spirits Family Massage – Sandra Pomeroy, CMT

102 Hiawatha Rd. Cambridge, MD 21613 – 410-221-7575


Iron Health Muffins


  • 4 cups whole wheat flour
  • 1 cup unbleached white flour
  • 1 cup oatmeal flakes
  • 1 cup cornmeal
  • 1 cup flaxseed meal
  • 1 cup soy milk powder
  • 1 T salt
  • 5 T baking powder

Combine ingredients and store in fridge until ready to make muffins!

To make approx 12 muffins:

  • 3 cups of mix (above)
  • 3-4 T Honey
  • 1 cup of milk or water (can use almond milk)
  • 1 egg
  • 1/2 cup oil
  • 1 cup fruit (dry or fresh)
  • 1/2 cup nuts or seeds – optional

Bake 20 minutes @ 425 degrees. Enjoy!

What’s your favorite type of health muffin?

Tri Hard,