Healthy Recipes

Baking

Blueberry muffins

Muffins are easy to make, a healthy snack for growing children and if any are over they freeze brilliantly.

In this recipe we have used blueberries however the fruit can be swapped with other things such as cooked apple, banana, chopped apricots, cranberries and even grated carrot.

Many recipes add a sprinkling of raw sugar just before baking however in the interests of reducing sugar if you would like a wholesome topping try a sprinkling of raw ancient grains

Ingredients

1½ cups self-raising flour
½ cup brown sugar
¾ cup blueberries
½ tsp cinnamon
1 egg, beaten
¾ cup milk, low-fat, warmed
70g margarine, polyunsaturated, melted or canola oil
1 tsp lemon zest

Method

  1. Adjust the racks in an oven towards the top 1/3rd of the oven.
  2. Pre-heat the oven to 200°C
  3. Lightly grease the muffin patty pans with margarine or oil
  4. In a medium-sized mixing bowl combine the flour, sugar, cinnamon well and then stir in the berries lightly.
  5. In a small bowl beat the egg and add the melted margarine, milk and lemon zest.
  6. Make a well in the dry ingredients, then pour in the liquid ingredients using a metal spoon until there are no pockets of dry ingredients left. Be gentle when doing this as over mixing will make the muffins rubbery.
  7. Pour the mixture into the greased patty pans filling them right to the top.
  8. Bake for 15-20 minutes or until a skewer inserted comes out clean.
  9. Place the muffins onto a wire rack to cool.

Serves 12

Each muffin contains: Energy 555kJ/132 kcal; Protein 2.75g; Fat 3.5g; Saturated fat 0.9g; Carbohydrate 21.5g; Sugar 9g; Dietary fibre 0.9g Sodium 34.5mg

Comments

Leave a Reply

Also in Baking View all »

  • Pasta with pesto and roasted pumpkin

    This recipe is a great way to use up any leftover roasted vegetables and this dish can be served as a hot savoury dish or cold next day as a salad Read more »

  • Fish stack

    Fish is an important source of protein and omega-3 polyunsaturated fats. Try this easy dish for a quick and healthy family meal Read more »

  • Tomato, lentil and rosemary soup

    Lentils are low in fat, cholesterol and sodium but are high in vitamins and minerals, protein and dietary fibre. Great for fitness, heart and bowel health Read more »

  • Leek, potato and thyme soup

    Although Leeks are considered a winter vegetable they are usually available all year round. Very nutritious they lend themselves to soups, casseroles, quiches and salads Read more »

  • Thai fish with lemon salad

    This fish dish has a beautiful, delicate flavour which makes a great entree or evening meal and the lemons not only add a tangy blast but also a good dollop of Vitamin C. Read more »

  • Chickpea, potato and garlic soup

    Chickpeas are one of the earliest legumes cultivated in the world. Here we combine them with potato, garlic, spinach and spices for a nourishing meal. Read more »

  • Banana and oat crumble muffins

    If you are looking for an easy muffin recipe to fill lunch boxes for growing athletes then this recipe by Sports Dietitian's Australia is great. Read more »

  • Macaroni cheese

    If you are looking for an easy meal to feed a large group of people then this recipe is hard to beat for nutrition, flavour and speed of preparation. Read more »

  • Potato, asparagus and pine nut salad

    Potatoes are a great source of resistant starch, are bulky and filling, qualities protecting us from colon cancer; improving our cholesterol level and glucose tolerance. Served hot or cold this salad tastes terrific! Read more »

  • Christmas Cakes

    Traditionally Christmas cake is a part of Christmas festivities but as nutritional needs differ here are two recipes to consider. Ultimately it is the portion size that matters most to achieving a good health balance. Read more »

  • Carrot cake

    If you have something to celebrate then this Carrot Cake is very easy to make. However it does come with a suggested health warning. If you are overweight this cake should be shared Read more »

  • Spicy mushroom soup

    Mushrooms are low in energy, fat and sodium they are a good food souce of B group vitamins and Vitamin D and won't weigh you down. Read more »

  • Breakfast crumble

    This breakfast is really great! It can be eaten hot or cold and is seriously good with yoghurt. It is also great using other fruits such as rhubarb, tamarillos, plums or our fruit combo. Read more »

  • Rice risotto

    Risotto is a rice dish from Northern Italy that can be potentially very high in saturated fat and salt. Try our version for a quick, healthier alternative. Read more »

  • Rocket and citrus salad

    With Vitamin C from the citrus fruit, folate and iron from the greens, this easy little salad could boost your immunity at any time of the year. Read more »

  • Feijoa cake and muffins

    Feijoa are a versatile fruit from South America. They are highly nutritious being low in energy and a good source of dietary fibre, Vitamin C and B Group vitamins. Read more »

  • Chicken breasts stuffed with ricotta and sun-dried...

    The stuffing in this recipe helps to extend the meat portion, adding fibre and flavour while the lemon adds moisture and keeps the chicken tender. Read more »

  • Pear perfection

    Whether eaten raw or cooked, hot or cold pears have a delicate flavour which can be enhanced with spices and lemon. Read more »

  • Black bean and corn salad

    This very nutritious bean salad is high in protein and dietary fibre but low in sodium and fat. It is very easy to make and as it is based on pulses, a sustainable food resource, it is good for our planet too. Read more »

  • Summer fruit salad

    In summer months when fruit is cheap and plentiful it's easy to overeat and gain excess weight. As the sugar content of fruits vary, some combinations of fruits are better than others when trying to reduce sugar intake. We hope you enjoy our summer fruit combo. Read more »

  • Rocket, goat cheese and almond salad

    This versatile little rocket salad is easy to prepare, nutritious and simply delicious. Read more »

  • Citrus Whip

    If you are looking for a very easy, low fat, low sugar substitute for creamy desserts this recipe might just fit the bill. Read more »

  • Asparagus with lemon and herb salsa

    Asparagus is a versatile vegetable low in energy and sodium which lends itself to low fat accompaniments such as salsa's made from tomato or lemon and herbs. Read more »

  • Lea’s vegetarian canneloni

    Canneloni is a typical Italian pasta dish which is delicious, very filling and a great way to feed a large group of people. Just serve it with a tossed green salad and fresh wholegrain bread. Read more »

  • Pumpkin and orange soup

    Pumpkins and squash are an excellent source of carotenoids which the body converts to Vitamin A an important nutrient immunity, fertility, bone growth, skin and eye health. This soup recipe is surprisingly good. Read more »

  • Panfried fish with vegetable salsa

    This dish is for people in a hurry and an easy one to make if you are travelling and reliant on limited local ingredients. Read more »

  • Smoked fish pie

    Canned fish can provide a cheap, delicious meal that is quick to prepare and is highly nutritious. Read more »

  • Corn fritters

    Corn fritters are a cheap dish to serve if you have lots of people to feed and are so easy that children can make them during their school holidays. Read more »

  • Beef olives

    Beef olives are stuffed rolls of meat that are then cooked in a casserole style with vegetables making a great hearty meal to serve as the days get colder. Read more »

  • Sports buns

    Based on the old style "rock cake or messy bun" these sports buns can be varied to suit the tastes and energy requirements of the athlete and are so easy to assemble that children can make them themselves. Read more »

  • Tabbouleh Salad

    Traditionally Tabbouleh is made from Buckwheat which is not related to wheat but rather the Sorrel, Knotweed and Rhubarb botanical family so it can be useful to people on gluten free diets. Read more »

  • Morrocan lamb balls

    Small enough to pop into the mouths of children or the elderly meatballs are great for the whole family and an excellent source of protein and iron that can be served in a myriad of ways. Read more »

  • Lea’s Whitebait fritters

    Whitebait is an expensive delicacy in New Zealand and so is usually only served at times of celebration. This recipe is dairy and gluten free and very popular so it is unlikely you will have any left overs. Read more »

  • Chiffon puddings

    Gelatine is a wonderful source of protein which can help thicken a dessert without the need for cream. It also provides a way of increasing the milk protein and energy intake of children, athletes or the elderly. Read more »

  • Turkey and spinach salad

    If you are looking for a nutritious and quick meal then this Turkey and spinach salad couldn't be easier. There's lots of great variations suitable for picnics, lunches and buffets Read more »

  • Turkish fruit

    Try this nutritious and easy fruit dish. Hot or cold it is great for breakfast with cereal and yoghurt or hot with ice-cream or custard for a quick dessert. Read more »

  • Red cabbage and tamarillo salad

    This brightly colourful salad will not only brighten up any table but is also power packed with phytochemicals which help to strengthen the immune system and lower the risk of developing bowel cancer. Read more »

  • Beef stroganoff

    Over recent years the desire to prevent heart disease by reducing cholesterol and saturated fat has led to more care regarding the serving sizes of red meat, however it still remains an important ingredient to a healthy diet. Read more »

  • Potato and leek soup

    Potatoes are a great source of energy and packed full of nutrients.As potatoes are fairly bland they make a good base for any soup or meal quickly taking on the flavours of other ingredients in the dish. Read more »

  • Apple and feijoa crumble

    Feijoa have a low GI, are a good source of folate and vitamin C and combine well with other fruits. Try them in our apple crumble recipe for a wonderful autumn dessert. Read more »

  • Stuffed Courgettes

    Courgettes, also known as Zucchini, are plentiful in summer months are incredibly versatile and packed full of nutrients. Read more »

  • Cous cous and chickpea salad

    If you would like a break from salads based on potato, rice or pasta then this cous cous and chickpea salad is a great choice, packed full with flavour. Read more »

  • Salmon slice

    If you are looking for an easy savoury slice recipe that is filling, great for picnics or to use up leftovers then this recipe is for you. Read more »

  • Accompaniments & Marinades

    Meat is important for good health as it contains protein, iron and B group vitamins. However we don't need to eat a lot to maintain good health. To keep meat interesting and stop dryness try our accompaniments and sauces. Read more »

  • Date and orange pinwheel scones

    Although they provide more calories than fresh fruit, dates are a healthier option than processed sweets and are sodium and fat free. A good source of carbohydrate, dietary fibre, potassium and magnesium, dates provide an ideal snack for athletes, growing children and the elderly. Read more »

  • Seafood pasta

    Prawns and scallops are a good source of omega 3 fatty acids, protein, zinc, calcium, magnesium, phosphorus, iodine, selenium, iron and vitamin B12. Read more »

  • Curried kumara and lentil filo parcels

    Legumes are a good source of dietary fibre, protein, phytochemicals, vitamins and minerals such as iron, zinc, potassium and folate; plus they have a low GI (glycaemic index) to help you feel full for longer. Read more »

  • Hot vegetable salad

    In winter, salad vegetables can be scarce and/or over priced. So do try our hot vegetable salad recipe which not only makes good use of the vegetables in season but is also able to be varied and served as a main meal or lunch all year round. Read more »

  • Pumpkin and chickpea cakes

    Pumpkin is such a versatile vegetable and particularly loved in New Zealand and Australia where it is cheap and plentiful all year round. Read more »

  • Enchanté Poisson

    This fish dish is super easy to make, tastes amazing and is easy to vary. It's also has the type of topping you could use for a speedy topping to vegetable bakes or lasagna's. Read more »

  • Lemon Chicken

    This recipe is a family favourite because it always works, has a terrific flavour and is very forgiving if overcooked. It can be served hot as a main or is also great left to chill and have with salad Read more »

  • Blueberry & yoghurt scones

    Berries and stone fruit are a wonderful source of anti-oxidants, Vitamin A and C and dietary fibre. So if you have any leftover fruit this season try adding these to scones, muffins and loaves. Read more »

  • Nectarine and black bean salad

    Nectarines are in season over summer months and are a good source of Vitamins A and C and dietary fibre. Tangy-sweet and very juicy, ripe nectarines have a firm texture and light fibrous flesh that increases their versatility. Read more »

  • Christmas pudding and brandy sauce

    Christmas wouldn't be the same without Christmas pudding. If you are keen to reduce the saturated fat in this popular Christmas dessert then replace the butter with polyunsaturated margarine. Also serve it with the low fat brandy sauce (see below) and/or offer frozen yoghurt rather than cream or ice-cream. Read more »

  • Spinach and walnut lasagna

    Lasanga is a very nutritious and versatile dish. This vegetarian one is very filling, quick to make and the recipe can be varied according to the vegetables that you have on hand. Read more »

  • Rice pudding

    There is something really comforting about eating rice pudding that perhaps takes us back to memories of our childhood and something our grandmother used to make. Read more »

  • Fabulous fruit loaves

    Whether you need something for a lunch box "filler "or an after sport or school energy top up, fruit loaves are hard to beat. Read more »

  • Thai fish cakes

    Not everyone loves fish. However when it is combined with potato and made into fish cakes then the texture and flavour can be more appealing, particularly to children. Fish is good for the brain and packed full of omega 3 fatty acids, protein, zinc as well as B groups vitamins it is also important for our nerves. Read more »

  • Self-crusting potato & vegetable quiche

    If you are looking for a quick and easy lunch or tea meal or simply want to use up left over vegetables then this quiche recipe is right for you. Read more »

  • Easter baking

    If you are looking for some Easter baking that is lower in energy, sodium, fat and carbohydrate than the commercial varieties then try ours. Read more »

Would you like to subscribe to our fantastic FREE monthly newsletter?

Each month we'll keep you up-to-date with the latest nutritional articles and healthy recipes from LeaStening.com. You are free to opt out at any time, but we think you'll enjoy what we've got in-store for you.

Plus as a bonus offer — subscribe today and receive FREE weight loss tips for two weeks! Learn how a number of foods, many one would consider 'healthy', may in fact be slowing your progress.

Subscribe

Yes please, it sounds great! (and it's FREE after all).


OR

Enter

No thanks, I'm not interested (or I'm already a subscriber and really enjoying these fantastic newsletters!).