Low Glycemic Index Muesli Muffins Recipe
Makes 12 muffins
250 ml (1 cup) fine formŽ
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.
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 formŽ
apricot jam per muffin.
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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