Low Glycemic Index and Low G.I. Recipes


Low Glycemic Index Muesli Muffins Recipe

Makes 12 muffins

250 ml (1 cup) fine formŽ 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 (˝ 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 formŽ apricot jam for spreading on the muffins.

Nutrients per Muffin: Glycemic Index 55, Fat 4g, Carbohydrate 27g, Fibre 5g, Protein 6g, Energy 692kJ.

  1. Mix all the dry ingredients with the grated apple. With a spoon, lift the mixture a few times to incorporate air.
  2. Rub the margarine into the dry ingredients until the mixture resembles fine bread crumbs.
  3. Beat eggs and milk together and add to the other ingredients to form a soft mixture. Do not overmix.
  4. Spoon into a greased muffin pan.
  5. Bake at 180 degrees C for 15 minutes.
  6. Serve WITHOUT margarine or butter. Simply cut each muffin in half and top with 2 level teaspoons of fine formŽ apricot jam per muffin.

NOTE:

  • The fine formŽ 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 formŽ 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.

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