AIS Sports Nutrition

Blueberry muffins

HINT: The muffin mixture only needs to be briefly combined - it may appear lumpy but this is normal. Frozen blueberries do not need to be thawed before adding to the mixture

1½ cups self-raising flour
1 cup wholemeal self-raising flour
¾ cup caster (superfine) sugar
2 tablespoons margarine, melted
310 ml (1¼ cups) skim milk
1 egg, lightly beaten
1 teaspoon vanilla essence
1 cup fresh or frozen blueberries

Preheat the oven to moderate (180°C or 350°F).  Lightly grease a 12 hole nonstick muffin pan.  Sift flours into a large bowl (tip husks from the flour into the bowl, too).  Stir in sugar.  Make a well in the centre of the mixture.  Whisk the margarine, milk, egg and vanilla together with a fork, then add to the flour mixture.  Stir gently until the mixture is just combined then fold in the blueberries: don't over beat or the muffins will be tough.  Spoon mixture into the prepared pan.  Bake for 20 minutes or until muffins are well risen and spring back to the touch.  Leave in the pan for  a few minutes then lift onto a wire rack to cool, or eat while warm.


ANALYSIS per serve 
Energy kJ (Cal)
839 (200)
Carbohydrate (g)
Protein (g)
Fat (g)

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 12
Calories per serving: 200
Protein per serving: 5 g
Fat per serving: 2 g
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