Blueberry Muffins

Blueberries are wonderfully versatile fruits. They are great eaten fresh or cooked in pies or muffins and if you have a surplus in season, freeze them quickly and they won’t lose their valuable nutrients. Fresh blueberries are one of the best sources of vitamin C.

Makes 9 small muffins

  • 250g (9oz) wholegrain plain flour
  • 2 teaspoons baking powder
  • 25g (1oz) raw cane sugar
  • 150ml (1/4 pint) skimmed milk
  • 1 medium egg
  • 2 tablespoons vegetable oil
  • 200g (7oz) blueberries – fresh or frozen
  1. Preheat the oven to 180C/350F/gas mark 4.
  2. Line nine holes of a muffin tray with paper muffin cases.
  3. Mix the flour, baking powder and sugar together in a large mixing bowl.
  4. In a separate bowl, whisk the milk, egg and oil together. Make a well in the centre of the flour and quickly fold in the liquid then add the blueberries.
  5. Divide the mixture between the muffin cases and bake for 25-30 minutes until risen and golden. You can test whether the muffins are cooked by lightly pressing one; if the top springs back, they are ready.

Per muffin:

141 kcal
4g fat
0.5g saturated fat
0.15g sodium

Source: Antony Worrall Thompson’s GI DIET