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THE
PRINCIPLES OF BALANCED NUTRITION
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fine
form®
MUESLI MUFFINS
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Makes
12 muffins
250 ml (1 cup) fine form®
muesli
250 ml (1cup) oat bran
250 ml (1 cup) whole-wheat flour
60 ml (4 T) sugar
250 ml (1 cup) bran
2 ml (½ t) salt
20 ml (4 t) baking powder
1 large grated apple
30 ml (2 T) 'lite' margarine
250 ml (1 cup) skim milk
2 eggs , use only one of the yolks, but both egg whites
120 ml fine form®
apricot jam for spreading on the muffins. |
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Nutrients
per Muffin: Glycemic Index 55, Fat 4g, Carbohydrate 27g, Fibre
5g, Protein 6g, Energy 692kJ.
- Mix all the
dry ingredients with the grated apple. With a spoon, lift the
mixture a few times to incorporate air.
- Rub the margarine
into the dry ingredients until the mixture resembles fine bread
crumbs.
- Beat eggs
and milk together and add to the other ingredients to form a soft
mixture. Do not overmix.
- Spoon into
a greased muffin pan.
- Bake at 180
degrees C for 15 minutes.
- Serve WITHOUT
margarine or butter. Simply cut each muffin in half and top with
2 level teaspoons of fine form®
apricot jam per muffin.
NOTE:
- The fine
form®
apricot jam actually lowers the GI because apricots are so slowly
absorbed and have a lower GI than flour.
- These muffins
are suitable for diabetics . All carbohydrate foods with a GI
below 56 are suitable for diabetics. The reason these muffins
are low GI even though they contain sugar , is that sugar is a
minor ingredient among the other low GI ingredients ( fine
form®
muesli , oat bran , apple , skim milk).
- With the
jam, these muffins are good for carbo-loading.
- Adding 2
heaped teaspoons of grated , low-fat cheese per muffin would increase
the fat to 6 g of fat per portion , which is still within reasonable
limits.
Download
the Glycemic Index List - PDF Format (27k)
If you do not have Adobe Acrobat Reader you can download free at
http://www.adobe.com/products/acrobat/readstep2.html.
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