Breakfast

SERVES:

DIFFICULTY:
Easy

PREP TIME:
20

COOK TIME:
20

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Ingredients

2 cups wholemeal self raising flour (300g/10 ½ oz)
1 tsp baking powder
1 ½ tsp ground cinnamon
½ cup unprocessed oat bran (55g/2 oz)
1 banana ripe, large
1 apple unpeeled
150 g frozen mixed berries (5 1/4 oz), fresh or thawed
½ cup pure floral honey (125ml/4 floz)
2 egg lightly whisked
¼ cup buttermilk (60ml/2 floz)
100 ml canola oil (3 1/2 floz)

Method

Preheat oven to 190°C (375°F/Gas 5). Line 2 x 12-hole patty pan trays with paper cases.
Sift together the flour, baking powder and cinnamon into a large mixing bowl. Stir in the oat bran. Make a well in the centre and set aside.
Use a fork to mash the banana in a medium sized bowl. Core and coarsely grate the apple and add to the banana. Add the berries, honey, eggs, buttermilk and oil and stir well to combine. Add the fruit to the flour mixture and fold together with a large metal spoon until just combined.
Spoon the mixture evenly into the lined patty pans and bake for 20-25 minutes or until a skewer inserted into one of the muffins comes out clean. Remove from oven and transfer to a wire rack. Serve warm or at room temperature.

Notes

Energy per serve: 538kJ

GI estimation: 60 Medium

Cook’s tips: These muffins will keep in an airtight container at room temperature for up to two days. To freeze, wrap the muffins individually in plastic wrap and then freeze in sealed freezer bags or an airtight container for up to a month. Thaw at room temperature.

Recipes and image from The Low GI Family Cookbook, Hachette Australia. Visit: glycemicindex.com/books

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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