Berry nut chia muffins

Serves: 12 (makes 12 muffins)

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

½ cup wholemeal flour
1 cup flour
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ cup rolled oatsoatmeal uncookedX, plus extra
2 tablespoons rolled oatsoatmeal uncookedX, for topping
2 tablespoons chia seeds
2 eggs
2 tablespoons extra-virgin olive oil
¼ cup date syrup (see tip)
½ cup orange juice
1 teaspoon vanilla extract
1 ¼ cups frozen berries
½ cup almonds, roughly chopped, plus extra 1 tablespoon, for topping

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Instructions

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1 Preheat oven to 190°C. Line a muffin tray with paper cases. Sift flours, baking powder and baking soda into a large mixing bowl. Add oats and chia seeds.

2 In another bowl, add eggs, oil, date syrup, orange juice and vanilla. Whisk until smooth. Add to flour mixture and mix until just combined. Stir in berries and almonds.

3 Spoon mixture into prepared cases. Combine extra oats and almonds and spoon on top of each muffin. Bake for about 25-30 minutes until springy to the touch. Transfer muffins to a wire rack to cool. Store in an airtight container and eat within 2 days, or freeze.

Variations

This recipe may not taste as sweet as those containing sugar. We think it’s a great way to retrain your taste buds to enjoy a less sweet taste. If you prefer more sweetness, however, experiment with adding a little stevia to taste to the mixture.

HFG tip

To make date syrup: Combine equal quantities of dates and water in a pot and bring to the boil. Simmer gently for 5 minutes then cool. When cool, place in a blender or processor and purée until smooth. Use in place of sugar or syrup in roughly similar weights. This syrup can be stored in the fridge or freezer.

Nutrition Info (per serve)

Calories 173 cal

Kilojoules 720 kJ

Protein 6 g

Total fat 8 g

Saturated fat 1 g

Carbohydrates 20 g

Sugar 5 g

Dietary fibre 3 g

Sodium 120 mg

Calcium 40 mg

Iron 1.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.