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
- Preheat the oven to 180C/350F/gas mark 4.
- Line nine holes of a muffin tray with paper muffin cases.
- Mix the flour, baking powder and sugar together in a large mixing bowl.
- 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.
- 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
