When you or family members are on the run, top up the tank with these full-of-fruit muffins – ideal snacks or a breakfast in minutes with a small glass of juice or milk.

Preparation time: 20 minutes
Cooking time: 20-25 minutes
Serves: 24

Suitable for vegetarians, Carbohydrate 19 grams per muffin

Ingredients:
2 cups (300g/10 ½ oz) self-raising flour
1 teaspoon baking powder
1 ½ teaspoon ground cinnamon
½ cup (55grams/2ounces) unprocessed oat bran
1 large ripe banana
1 apple (such as Granny Smith, Royal Gala or Golden Delicious), unpeeled
150grams (5 1/4 ounces) fresh or thawed frozen mixed berries or blueberries
½ cup (125ml/fl ounces) pure floral honey
2 eggs, lightly whisked
¼ cup (60ml/2fl ounces) buttermilk
100ml (3 1/2fl ounces) canola oil

Method:
1. Preheat oven to 190°C (375°F/Gas 5). Line 2 x 12-hole patty pan trays with paper cases
2. Sift together the flour, baking powder and cinnamon into a large mixing bowl. Stir in the oat bran. Make a well in the centre and set aside.
3. Use a fork to mash the banana in a medium sized bowl. Core and coarsely grate the apple and add to the banana. Add the berries, honey, eggs, buttermilk and oil and stir well to combine. Add the fruit to the flour mixture and fold together with a large metal spoon until just combined.
4. Spoon the mixture evenly into the lined patty pans and bake for 20-25 minutes or until a skewer inserted into one of the muffins comes out clean. Remove from oven and transfer to a wire rack. Serve warm or at room temperature.

Cook’s tips: These muffins will keep in an airtight container at room temperature for up to 2 days. To freeze, wrap the muffins individually in plastic wrap and then freeze in sealed freezer bags or an airtight container for up to a month. Thaw at room temperature.

Per Serve:
Energy 538kJ, Protein 2.5g, Fat 4.6g, Saturated fat 0.5g, Total carbohydrate 18.9g, Sugar 8.5g, Fibre 1.5g, Sodium 172mg,

GI estimation: 60 Medium

Recipes and image from The Low GI Family Cookbook, Hachette Australia. Visit: www.glycemicindex.com/publicationsList

Used in this Recipe:

Capilano LOW GI 100% Australian Pure Honey

Condiments

Serves: 6

Total time: 25 minutes

Vegan – Gluten-free – dairy free – Low GI

“I love this super simple, 5-ingredient Low GI Breakfast (or dessert!).”

Ingredients:

• 1 ½ cups SunRice Low GI White Rice (raw)
• 400ml almond milk
• 1 cup water
• 1 tbsp maple syrup
• ¼ cup mixed seeds and/or nuts

Method:

1. Add rice, almond milk, cold water, seeds/nuts, and maple syrup to a saucepan. Bring to the boil. Reduce heat and simmer for 15 minutes.
2. Remove from heat and stand covered for 5 minutes.
3. Serve with your choice of toppings such as berries, fruit or toasted nuts/seeds.

By Lyndi Cohen, Accredited Practising Dietitian and Nutritionist and SunRice Health and Wellness Ambassador

Used in this Recipe:

Capilano LOW GI 100% Australian Pure Honey

Condiments