These irresistible fruity vegan picnic muffins are the perfect sweet treat. They are a healthier version of the basic muffin recipe, made with ingredients that enhance the nutritional quality. They are lower in sugar, fat and saturated fat and higher in fibre, vitamins and minerals. These picnic muffins are easy to make and also freezer friendly.
Serves: 12
Dietary: Vegan, vegetarian, milk-free, nut-free, egg-free
Contains: gluten (flour, baking powder), wheat (flour, baking powder) and soya (milk)
Preparation time: 15 minutes
Cooking time: 25 minutes
INGREDIENTS
4/5 cup (200 ml) of unsweetened soya milk
1¼ cups (150 g) of plain flour
1 cup (100 g) wholemeal
1/3 cup (75 g) golden caster sugar
1 medium banana, mashed
5 Tbsp (75 ml) rapeseed oil
¼ cup (75 g) stewed apple puree
1 cup (120 g) raspberries
1 tsp vanilla extract
3 heaped tsp of baking powder
METHOD
- Pre-heat the oven to 200oC/180oC Fan/400oF/Gas Mark 6.
- In a mixing bowl, add the flour, baking powder and sugar, then mix them together.
- Next, add the oil and mix, so the oil evenly coats the flour and sugar.
- Mix the vanilla extract, and apple puree with the soya milk.
- Slowly add the vanilla extract, apple puree and soya milk to the flour and sugar mixture and mix well, but don’t over-mix.
- Once the consistency is smooth, add the mashed banana and raspberries, then fold them into the mixture.
- Spoon the mixture into cases in a muffin rack.
- Place in oven and cook for around 25 minutes until golden.
- Remove from oven and leave to cool.
This recipe has been donated by Alice Haley, a Student Nutritionist.
NUTRITION INFORMATION
Per serving: 1 muffin (70 g)
Total calories: 168 kcal
Fat: 5.9 g
Saturated Fat: 0.5 g
Carbohydrate: 24.0 g
Total sugar: 9.2 g
Fibre: 2.3 g
Protein: 3.0 g
Salt: 0.38 g
NUTRITION FACTS
- Total fat and sugar have been reduced using stewed apples, which has also lowered calorie content.
- A mix of wholemeal flour with plain flour and the addition of fruit (banana, raspberries and stewed apples) increases the fibre and nutrient content while providing a natural sweetness.
- This recipe replaced saturated fat sources, traditionally butter and eggs, with unsaturated fat sources, rapeseed oil and stewed apple, which also helped to bind the mixture together.
- Overall, this recipe is low in saturated fat.
- Replacing saturated fats with unsaturated fats has been shown to lower blood cholesterol and may reduce cardiovascular disease risk.
- Rapeseed oil has a high Omega-3 content, an essential fat that can help reduce blood cholesterol.
VARIATIONS
- You can use other fruits of your choice.
- Can be made with cow’s milk or other milk alternatives.
- Frozen raspberries are usually cheaper and can be used instead of fresh.
- You can use apple sauce if you don’t have any stewed apple puree. However, this will increase the free sugar content as most apple sauces have added sugar, and some apple sauces also contain sulphites.
- If you don’t have rapeseed oil, try another neutral tasting oil, such as olive oil or sunflower oil.
Consumer Tested by Kathy Lewis R.Nutr.,
Checked by Kathy Lewis R.Nutr.,
© 2022 The Caroline Walker Trust