LOW GI BRAN MUFFINS Makes 24 large muffins or 48 mini muffins NOTE: This batter has to stand overnight or for at least 2 hours. One muffin is equivalent to 1 STARCH, 1 FRUIT and ½ FAT. 2 eggs 250 ml soft brown sugar (1 cup) 60 ml canola oil (4T) 250 ml oatbran, pressed down into the cup (1 cup) 375 ml flour (1 ½ cups), sifted before measuring 500 ml digestive bran (2 cups) 2 ml salt (½ t) 15 ml bicarbonate of soda (3t) 1 large apple, grated 250 ml sultanas (1cup) 5 ml cinnamon (1t) 500 ml low fat milk (2 cups) 5 ml vanilla essence (1t) In a large bowl beat together eggs, sugar and oil. In a very large bowl add all the dry ingredients, grated apple and the sultanas. Add the milk and vanilla. Stir until well blended. Leave overnight in the fridge or for at least 2 hours. When ready to bake, stir and drop into lightly greased muffin pans (fill ¾ full). Bake at 180C for 15 minutes. * This mixture can be kept in the fridge for up to 30 days. Do not freeze the batter. Baked muffins freeze very well. DIETITION NOTES These muffins are deliciously moist and do not need margarine or butter, as lower fat eating is an essential part of keeping blood glucose in control and reducing the risk of complications. We added as much oat bran, apple and milk (all lower GI ingredients) as we could, without sacrificing texture to slow the absorption of the carbohydrates in these muffins. Despite this, the GI is still not as low as we would have liked. It is the FLOUR that keeps the GI higher, NOT the sugar. Even if we halve the sugar, the GI does not come down! If you have a muffin between meals, omit the starch from your next meal. Using low fat plain or fruit yoghurt instead of the milk, lowers the GI to 55. * Nutritional info per muffin: GI lower (58)| Fat 3g | Carbohydrate 22g | Fibre 3g | Protein 3g | kJ 507 | GL 13
Posted on: Thu, 20 Jun 2013 12:10:43 +0000