Low GI bran muffins

Taken from the low GI recipe book: Eating for sustained energy by Liesbet Delport and Gabi Steenkamp (Registered Dietitians).

Makes 24 large muffins or 48 mini muffins

Ingredients:
2 eggs
250 ml soft brown sugar (1 cup)
60ml canola oil (4T)
250ml oatbran, pressed down into the cup (1 cup)
375ml flour (1 ½ cups), sifted before measuring
500ml digestive bran (2 cups)
2ml salt ( ½ t)
15ml bicarbonate of soda (3t)
1 large apple, grated
250ml sultanas (1cup)
5ml cinnamon (1t)
500ml low fat milk (2 cups)
5ml vanilla essence (1t)

Instructions:

• 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.

Dietitian 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 Information