26 April 2018

Blueberry & almond muffins

blueberry muffins

By Lyndal McNamara - Research Dietitian

This delicious muffin recipe is super simple and not only low FODMAP, but also egg and dairy free, so is suitable for vegetarians and vegans. 

Ingredients: 
  • 1 tbs chia seeds soaked in 3 tbs boiling water
  • 2 cups gluten free plain flour (containing a mixture of rice, potato and tapioca flours) 
  • 1/2 cup almond meal, plus a little extra to sprinkle on top of muffins 
  • 1 tsp baking powder 
  • 1/2 cup caster sugar 
  • 1 tsp vanilla extract 
  • 2/3 cup vegetable oil 
  • 3/4 cup almond milk
  • 3/4 cup blueberries (fresh or frozen) 

Method:

  1.  Preheat oven to 180°C and line a 12 hole muffin pan with paper cases. 
  2. In a small bowl, add boiling water to chia seeds and stir. Set aside to swell for 10-15 minutes, or until a thick gel forms. 
  3. In a large mixing bowl, add flour, almond meal, baking powder and caster sugar. 
  4. Add vanilla extract, vegetable oil, almond milk and soaked chia seeds. 
  5. Stir until just combined, adding a little extra almond milk if mixture becomes too thick. 
  6. Finally, carefully fold blueberries through mixture. 
  7. Divide mixture equally between 12 muffin cases (fill each case to 2/3 full) and sprinkle tops with extra almond meal. 
  8. Bake muffins in preheated oven for 25-30 minutes or until lightly brown and cooked through. 
Tips: 

  • For a nut free version, replace almond meal with oat bran and substitute almond milk for regular milk (lactose free if required) or soy protein milk (to keep the recipe vegan). 
  • Store muffins in an airtight container or freeze for later. 
  • As a special treat, add 1/3 cup chocolate of your choice to the muffin mixture at step 3. 

Nutrition information/serve 1 serve = 1 muffin
Energy 1197kJ
Protein 2.0g
Fat 17.4g
- Saturated fat 1.8g
Carbohydrates 30.7g
- Sugar 10.2g
Fibre 1.1g
Sodium 140mg
FODMAPs LOW
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