recipeName: low gi fruit carrot seed muffins
ingredients: ½ cup mixed seeds ¼ cup oats 1 ½ cups nutty wheat flour 1 teaspoon baking powder ¾ teaspoon bicarbonate of soda 2 teaspoons of mixed spice ½ teaspoon salt 2 large eggs ¼ cup honey ¼ cup apricot jam 1 teaspoon vanilla essence ½ cup vegetable oil ¼ cup of coconut oil (or butter) ½ cup of banana, mashed ½ cup carrot, grated ½ cup apple, grated with skin on ¼ cup chopped nuts
steps: preheat the oven to 190˚c and place the rack in the middle of the oven. grease your muffin tin.  in a dry pan over medium-high heat, lightly toast the seeds and oats until light golden. sift together the dry ingredients, even the nutty wheat flour, putting the bran back into the mixture after sifting as much of the flour out as possible. blend together the eggs, jam, honey and oils until well combined. add the dry ingredients, fruit and nuts and stir until combined. spoon the mixture into the muffin tin until almost at the top but not quite. bake in the oven for 15 – 20 minutes, until golden and springy. a knife should come out clean, but the muffins should still be very moist inside from the fruit.  allow to cool a bit before un-moulding them.
NER: mixed seeds oats nutty wheat flour baking powder bicarbonate soda mixed spice salt eggs honey apricot jam vanilla essence vegetable oil coconut oil banana carrot apple nuts