Healthy Apple Cider Muffins -gluten free & vegan!

Try these healthy apple cider muffins if you need a dose of fall and a simple, healthy treat to energize your day!

healthy apple cider muffins photo


I wear a lot of hats during my day. Sometimes I’m in the kitchen making healthy food for my snack food line or for my cooking classes. You can find me leading yoga classes, or helping individuals improve their energy and diet through personalized wellness plans.


You could say that’s a lot of different things, but to me, they’re all unified under the goal of helping people live their happiest, healthiest life in full alignment with their values and goals. The yoga, the nutrition, the food, those are just some of the tools I use to help people get there.


So even though sometimes we’re talking about headstand, and sometimes we’re talking about how to prioritize your schedule….they’re all with the same goal of living your life in full alignment.


It’s with this goal that I started throwing Yoga Parties. A yoga party is a yoga class with tea, snacks, and time to talk and hang out with friends new and old after class. It lasts a little longer than your typical yoga class, but you also get the benefits of nourishing your body and meeting new friends.


samantha attard yoga photo

Photo by Andrew Wright

My first few Yoga Parties were held in Meridian Hill Park, and were they a blast. Most participants said their favorite part was connecting with new people they wouldn’t have met otherwise. It was amazing.


The Yoga Parties will be slowing down for the winter season, but I’m excited to continue to bring food, yoga, and community together at some other events this winter (be sure to check out my calendar for the latest updates!)


Now onto the muffins. I made these apple cider muffins for my last yoga party because I wanted a delicious, filling treat with flavors of fall. These muffins do not disappoint.


They’re made with a combination of almond, oat, and chickpea flours for a high-protein blend of gluten free flours! I use flax to replace the egg, and apple cider to sweeten it up. They’re moist, light, and delicious!


Check out the recipe below, and let me know in the comments: what does living a life of alignment mean to you?


  Thanks for reading, and have a wonderful day,   samantha attard sig



Apple Cider Muffins
Prep time
Cook time
Total time
Serves: 20 mini muffins
  • 2 tbsp flax seed, ground
  • 6 tbsp water
  • 1 cup oat flour (or ground oats)
  • ¾ cup chickpea/garbanzo flour
  • ¾ cup almond flour
  • ¾ cup brown sugar
  • 2 tbsp hemp hearts
  • 1 tsp salt
  • 2 tsp baking powder
  • 1 cup apple cider
  • 6 tbsp melted coconut oil
  • 1 tsp cinnamon
  1. Preheat oven to 350F
  2. Mix ground flax seeds with water in a small bowl.
  3. Mix ground oats, chickpea, almond flour, sugar, salt, baking powder, and hemp hearts together.
  4. Heat up the apple cider until gently boiling and then combine it with coconut oil.
  5. Add coconut oil/apple cider to the dry flours, and mix until combined.
  6. Then, fold in the flax seed mixture and mix gently until JUST mixed.
  7. Pour into muffin tins, bake for 30 min or until firm.
  8. Let muffins cool in tins.
  9. If you like moist muffins - spoon a teaspoon of apple cider on cooked muffin tops as they cool!
  10. Store in sealed container or freeze for later use!



samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.


Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

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Use this yoga sequence to boost your energy

yoga twist photo 1

Have you ever returned from your vacation more tired than when you left?

That was my experience when I returned home this last weekend. I had a wonderful and whirlwind trip – first presenting my research at the American Heart Association conference in Baltimore, and then traveling to Buffalo, my hometown, to celebrate my cousin’s wedding. There was a lot of dancing, and it was a great weekend of family and friends. But this year more than others in the past, late flights, late nights, and Daylights Savings Time completely knocked me on my butt. Combined with a particularly long list of work tasks, I knew I needed to get myself out of my rut, and fast.


Battling a foggy brain haze, I turned to my yoga mat to wake me back up again. When I got to my mat (relieved to not be doing yoga in a hotel room!), I knew that twisting poses were the way to go because they are great for boosting your energy while relieving stress.
Continue reading…

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Say goodbye to low back pain with these simple exercises

yoga low back pain photo 1Most of us experience low back pain at some point or another. Sometimes the cause is easy to identify — you had a long car ride or lifted some heavy boxes. But other times, back pain seems to come and go daily, perhaps during your yoga class, while you’re riding your bike, or sitting at your desk. Super frustrating.


If you’re experiencing low back pain in your daily life, in your yoga class, or during other exercises, here is a 10-minute set of yoga poses you can do to strengthen up those muscles and relieve your pain. With these poses, we’re looking to do three things: release tightness in the muscles of your low back, strengthen your lower back muscles so they’re more resilient, and give your low back muscles support from a strong core.

Warning: the following post contains yoga gifs. They’re pretty hilarious, but so useful so you can see the movements I’m talking about! Thank you for laughing along with me.
Continue reading…

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Time to start meditating: How finding your personal style will help the habit stick

start meditating photo

Meditation gets a lot of buzz these days, and for good reason – a consistent meditation practice is associated with reduced anxiety and depression, improved creativity, better focus, and legitimately changes your brain.


But if you’re anything like me, you’ve resolved to start a meditation practice many times, and subsequently haven’t follow through with it, either because the actual practice of meditation is unfamiliar, or you begin and can’t seem to take the time every day to practice.

Continue reading…

Lean Back: Revolved Side Angle Pose

Sometimes you have to go off balance to be in balance.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)
Revolved Side Angle Pose (Parivrtta Parsvakonasana). Courtesy of

Revolved Side Angle Pose. It’s a tough one, right? You’re trying to keep your balance, and you’re all twisted around…the temptation is to round your shoulders, crunch in, and protect yourself from falling. It’s understandable that you’d fear falling…your body is not used to being in such a precarious position!

But what if you press your belly to your spine, feel your tailbone lengthen towards your feet, and envision your breath filling up your side body and back? Rather than bringing your off center, these motions help you bring integrity and strength to the pose. Even though it seems further off balance, you actually get stronger and feel more secure in the position. Crazy right?

Reminds me of the work of Brene Brown. Continue reading…

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Ustrasana and the wall

Ustrasana at the Wall. Photo courtesy of

I had an amazing yoga class at Yoga Tree in San Francisco. One of the highlights was this variation of Ustrasana, which I hadn’t seen before. In this variation, you do Ustrasana with your thighs facing the wall. This variation has great benefits: by pressing your legs against the wall, you bend backwards with your abdominals rather than just throwing your head back. It helps you integrate your ribs with the rest of your front body and is a great way to focus on ab strength in your backbends! And we all could use a little more core.

How to:

  1. Fold your mat in half 3 times and place it next to the wall to get a nice cushion for your knees.
  2. Kneel in front of the wall with your legs pressing into the wall.
  3. Bring your hands to your low back, fingers facing up or down.
  4. Lean backwards, focusing on pressing your thighs and hip points to the wall, keeping length in your lower spine, and tightening your core muscles. The point of this variation is not see how far back you can bend, but to feel the backbend coming from your abdominal muscles.
  5. After a few breaths, return to upright, and try it again!

What do you think about this variation? My lower back felt great in this pose, and I’m very excited to integrate this variation into my regular practice for a while.

  Thanks for reading, and have a wonderful day,   samantha attard sig
samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

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Let go of everything you don’t need.

When my yoga teacher said this yesterday while we were in standing forward fold, I almost laughed because it was so appropriate. But it’s probably just as relevant at all other times of the day too.

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I was an eagle

Garudasana (

Since Laura Marling’s album “Once I was an eagle” refuses to leave my head (not a bad thing)…let’s talk eagle pose (garudasana).

How does eagle pose reflect its namesake? It takes some focus to remain standing on one leg while your entire body is tied up in knots. As you twist one leg around the other, your bent standing leg ends up placing you in a little perched seat that can actually feel quite stable despite the fact that everything is off kilter, and to me, your twisted up arms in front of your face feel quite like wings.

To remember in this pose:

-lengthen the spine, keep your hips level and even

-keep the integrity in your stomach and low spine to stabilize you

-lift the arms so your triceps are parallel to the floor. If this is too much pressure on your shoulders, or you feel like you’re jamming your shoulders towards your ears, just give yourself a hug instead.

Eagle is a delicate balance, requiring strength and focus, but there is ease in the pose your body can find comfort in it.

Good counter poses: uttanasana (standing forward bend), trikonasana (triangle pose), or parsva konasana (extended angle pose).

More eagle pose info:

Yoga Journal

Stories about Garuda


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