Store-bought muffins have earned a bad reputation when it comes to healthy eating, but here is a recipe for a more virtuous kind using stone-ground flour, nuts and fruit. These muffins make the perfect mid-morning snack.
PREPARATION: 15 MINUTES
COOKING: 20 MINUTES
1 teaspoon (5 ml) canola oil
1/2 cup (100 g) soft brown sugar
1 cup (250 g) diced apple juice of 1/2 lemon
1 cup (250 ml) low-fat milk
3 tablespoons (45 ml) canola oil
1 teaspoon (5 ml) vanilla extract
1 cup (60 g) unprocessed wheat bran
1 cup (250 g) stone-ground whole-wheat flour
2 teaspoons (10 ml) baking powder
1 teaspoon (5 ml) baking soda
2 teaspoons (10 ml) ground cinnamon
1/2 teaspoon (2 ml) freshly grated nutmeg pinch of salt
1/2 cup (85 g) blueberries
2 tablespoons (30 ml) chopped mixed nuts
Step 1: Preheat the oven to 400°F (200°C). Lightly grease a deep 12-hole muffin pan with oil or line with paper cups.
Step 2: Whisk the eggs and sugar together in a large mixing bowl until blended. In a small bowl, lightly crush the apples so that about half are still in shape, then stir into the egg mixture. Stir in the lemon juice. Combine the milk, oil and vanilla in another small bowl, then add to the egg and apple mixture. Add the bran and stir to combine well.
Step 3: Combine the flour, baking powder, baking soda, spices and salt in a bowl, stirring well to combine the ingredients. Add this to the egg and bran mixture in the large bowl, stirring lightly until all the dry ingredients are incorporated. Fold in the blueberries.
Step 4: Spoon the mixture into the muffin pan and sprinkle with the mixed nuts. Bake near the top of the oven for 15–20 minutes, or until a skewer inserted in the center of a muffin comes out clean. If not, give them another few minutes and check again. Don’t let them overcook or they will be dry. Let the muffins cool in the pan for 5 minutes, then turn out onto a wire rack to finish cooling. Serve warm.
Each muffin provides
184 calories, 5 g protein, 8 g fat (1 g saturated fat), 24 g carbohydrate (12 g sugars), 5 g fiber, 159 mg sodium
STONE-GROUND FLOUR and wheat bran give these muffins a low GI. The apple and blueberries add natural sweetness and moisture.
APPLES AND BLUEBERRIES have a lower GI than the raisins often used in store-bought muffins.
Make a batch of muffins for the week. They will keep for a couple of days, or you can wrap them individually in foil and freeze. Take out of the freezer and allow to thaw overnight, ready for a snack the next day.