Apple and blackberry muffins

This recipe makes a batch of scrumptious healthy muffins, ideal for a snack or breakfast. They contain no dairy so are suitable for individuals who follow a vegetarian diet or who are lactose intolerant.

• Ingredients
• Method
• Nutritional content

Ingredients

Makes 12 muffins

• 2 cups plain white flour
• 1 cup wholemeal plain flour
• 5 teaspoons baking powder
• 3 eggs
• 1 ½ cups apple juice
• 1 ½ (150 g) cups blackberries, fresh or frozen.

Method

1. Sift flour and baking powder into a bowl. Make a well in the centre.
2. Lightly beat eggs. Add to dry ingredients.
3. Add apple juice and blackberries.
4. Mix quickly to just combine.
5. Spray a 12 muffin trays lightly with cooking spray. Fill two-thirds of each muffin hole with the mixture.
6. Bake at 190 C for 20 minutes, or until muffins spring back when lightly touched.

Preparation time: 10 minutes
Cooking time: 20 minutes
Difficulty rating: Easy
Tips

• Add half a cup of wheat germ to the recipes for extra fibre. Fibre is an important micronutrient found in whole grains. It is used by the gastrointestinal system to aid digestion.
• Serve with a dollop of low fat cream cheese for a healthy breakfast with extra calcium, the micronutrient which maintains the health of your teeth and bones. Adding cream cheese is an especially good idea if you have trouble eating enough calcium, or are at a stage of life when you require extra calcium. Some people have higher calcium requirements including:
  • Breastfeeding women.
  • Adolescent girls or a mature woman.
• Use a gluten-free flour like rice flour to make this recipe gluten-free and suitable for people with coeliac disease
• Substitute blackberries for another type of berry or add a banana to the recipe for extra micronutrients. All fruits contain vitamins and minerals which help keep the body healthy.

This recipe was designed by Stephen from Boronia, Vic.

Nutritional content

Nutritional analysis per serve:

Energy	564.51 kJ 134.92 cal
Protein	5.14 g
Total fat	1.81 g
Saturated fat	0.54 g
Carbohydrates	23.04 g
Total sugars	3.75 g
Fibre	2.57 g
Sodium	1163.95 mg
Cholesterol	55.2 mg
Potassium	332.40 mg

 

More information

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For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

For more information on gluten-free diets, see Gluten-Free Diet.