Got muffins? The Pre (or Post) Game Secret Weapon

I’m not sure if I told you,  I make snacks for my son’s hockey team every weekend. We have thirteen 7 year old boys on the team and about 10 siblings.  Every weekend I ask my son “what should I make for snack this week? He ALWAYS says “the muffins!!! PLEEEEEASE make the muffins!” And it’s funny, because I love to cook and be creative and make fun, cute food for them.

Below  a few of the things I’ve made for them in the past:


Despite the fact they loved the cute, pretty snacks, they ALWAYS ask for muffins! In fact, one day, after a practice, one of the boys was sad because there were no muffins until the game on Saturday!

I LOVE making these muffins because they give me the opportunity of making a yummy, baked “treats” that are full of things that are good for them!  I always consider the composition of the food and the fact that the pre (or post) game snack should have a carb:protein ratio of about 4:1. I make banana, pumpkin, blueberry muffins with this recipe. I’ve added zucchini to them. I like the boys to have these when we have less that 2 hours and they don’t have time to eat a larger meal, but they are always looking for the after game so I make sure to make enough for both! The muffins below are particularly versatile, and I encourage you to experiment and create your own masterpieces!


Pre (or Post) Game Banana Mini Muffins


 ½ cup coconut oil, melted

½ cup raw honey

2 eggs (or 3 ounces of unsweetened applesauce)

1 teaspoon vanilla extract

1 ½ cups whole wheat flour

1 teaspoon baking soda

½ teaspoon sea salt

½ cup plain greek yogurt

3 mashed over ripe bananas*

½ cup chopped nuts (walnuts, pecans, cashews), optional


*May use 1 ½ cups pumpkin puree or blueberries


  1. Preheat oven to 350 degrees, and prepare muffin or mini muffin pan with cupcake liner or spray with nonstick spray.
  2. In a large bowl, stir together the melted coconut oil and honey.
  3. Add the eggs and vanilla, and mix well.
  4. Combine the flour, baking soda and salt in a separate bowl.
  5. Mix in flour mixture into coconut oil/honey mixture until smooth.
  6. Fold in greek yogurt, mashed bananas (or anything else) and nuts, if using.
  7. Spoon mixture into prepared muffin/mini muffin pans, fill 2/3 full.
  8. Bake for 15-20 minutes for regular sized muffins and 10-15 minutes for mini muffins or until a toothpick comes out clean.

Hope you team enjoys these as much as our does! Feel free to share and let me know of new creations!



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One Response to “Got muffins? The Pre (or Post) Game Secret Weapon”

  1. Mari Sandra Amadeo

    Just made the Pre (Post) Game Banana Mini Muffins with my 12 year old son. They are delicious and moist! Thank you Doctor Jacq! (Paco dice, “estan buenos con ganas!!!!”)

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