Rye, Apple and Berry Muffins
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Makes: 12 muffins
Preparation Time: 25 mins
Cooking Time: 20 mins
Ingredients
60ml (1/4) cup extra virgin, cold pressed olive oil
3 large organic eggs
140g grated organic apples
125ml (1/2 cup) milk (can use rice or soy instead of cow's)
3 Tbsp honey
160g fresh berries (raspberries, blueberries, strawberries, blackberries, mulberries, loganberries or a combination)
45g (1/4 cup) organic polenta (cornmeal)
1 cup organic spelt flour
2/3 cup organic rye flour
3 tsp bicarbonate of soda
1 Tspn ground cinnamon
Method
1. Use the olive oil to lightly grease the muffin tins.
2. Line the base with baking paper if they are not non-stick.
3. Whisk eggs and then add the grated apples, milk, honey and the remaining olive oil until the mixture is well combined.
4. Stir in most of the berries, then the polenta and mix well.
5. Sift the rye and spelt flours, bicarbonate of soda and ground cinnamon on top of the mixture.
6. Using a large metal spoon, fold the mixture until all ingredients are combined (folding means to stir through slowly as if folding the ingredients through).
7. Spoon mixture into muffin pans and top with the remaining berries.
8. Bake in a medium over (180°C) for about 20 minutes, or until slightly browned on top. To test if they are cooked, insert a metal skewer gently into a muffin and if it comes out clean, the muffins are cooked.
9. Remove muffin pans from oven and let stand for about 3-4 minutes before removing the muffins from the pans.
10. Put muffins onto a wire rack to cool.
11. Muffins can be served warm or cooled to room temperature.
12. Muffins can be served as they are or with a dollop of organic plain yoghurt.
These are a delicious, yet totally healthy snack, as they contain a good level of fibre, as well as vitamins, minerals and antioxidants. Use whatever berries are in season, or a mixture if you prefer.
Nutrition Information
| Amount | % Daily Value |
|
| Calories | 168 | 8.4% |
| Calories from fat | 59 | 35.1% |
| Total fat | 6.5 g | 9.8% |
| Saturated fat | 1.2 g | 6.2% |
| Cholesterol | 54 mg | 17.7% |
| Sodium | 339 mg | 14.1% |
| Carbohydrate | 24.3 g | 10.8% |
| Dietary fibre | 2.9 g | 9.7% |
| Sugars | 7.6 g | n/a |
| Protein | 4.5 g | 3.0% |
