Healthy Snack Idea #2 Blueberry Muffins

Oats provide multiple nutritional benefits...as well as great texture.
Oats provide multiple nutritional benefits…as well as great texture.

I love blueberry muffins. Particularly the ones that you can buy from most chain coffee shops, where the deliciously soft muffin top blooms out over the edge of the paper case and begs to be gently peeled away from the fluffy goodness underneath: you have to eat the muffin top last, obviously. You can’t just dive in there and take a huge bite, muffin top and all. I also love how the blueberries have burst open in the oven and stained the creamy muffin, bringing delicious pops of flavour when you take a bite. What I don’t love is the butter, sugar and white flour that have gone into them. Not everyday anyway.

I had a go at making an updated ‘more healthy’ version that you can take to work and enjoy with a mid-morning cuppa without wracking yourself with guilt at caving in to something delicious. These muffins are perfect for the days when you feel like standing over the biscuit tin and mindlessly shovelling in digestives because your body is craving a quick fix and some much needed energy. It is so easy to cave to those sugar urges when you are tired and have worked tough hours. Instead of relying on a quick energy fix, the oats in these muffins serve their purpose of keeping you fuller for longer and providing some slow-release energy, as well as bringing a wonderful texture to the mix. I found that, along with the banana, the blueberries brought a sufficient sweetness, thus reducing the need for lots of sugar. They also bring their antioxidant benefits to the party. Fluffing up the egg whites with a whisk makes these muffins light and airy; you could almost be forgiven for thinking that you are tucking in to the most calorific treat. Surely only butter gives cakes that light edge? Apparently not.

Here’s the recipe – they do freeze well, so like my other muffins, make a couple of batches at the weekend and you have a few weeks worth of snacks ready to go.

  • 75g wholemeal flour
  • 200g rolled oats
  • 1/4 cup honey, or maple syrup
  • 3 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp salt
  • 2 ripe bananas, mashed
  • 2 large eggs, separated
  • 3 tbsp light olive oil
  • 250ml milk, you could substitute non-dairy if required and I used semi-skimmed
  • 125g blueberries

In a large mixing bowl, mix together the flour, oats, cinnamon, baking powder and salt until well-combined.

Make a well in the middle and add the mashed bananas, egg yolks, milk and oil. Mix together gently with a wooden spoon until combined. Do be careful not to over mix.

In a separate bowl, whisk the egg whites until you have soft peaks – I recommend hand whisking for an extra workout(!). Gently fold the egg whites into the muffin mix, with your blueberries and fold until everything is mixed through evenly.

They take about 25 minutes in a preheated oven (200C/Gas 6). Wait until the tops are golden and a wooden cocktail stick comes out clean.

Enjoy!

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