Australian Healthy Food Guide – September 2019

76 healthyfoodguide.com.au

hfg RECIPES

Strawberry, almond

& passionfruit

muffins (p72)

Makes 12 Cost per serve $1.20

Hands-on time 10 min

Cooking time 30 min

gluten free dairy free

vegetarian

1 x 250g punnet

strawberries, hulled

1 x 400g can no-added-salt

cannellini beans,

rinsed, drained

Place a rounded teaspoon of

cream cheese in the centre of

each muffin. Top with remaining

mixture. Bake for 20–25 minutes,

or until light golden and firm.

Set aside to cool for 5 minutes,

before transferring to a wire

rack to cool completely.

5 Meanwhile, combine the icing

sugar and enough lemon juice

in a small bowl to make a smooth

consistency. Drizzle a little icing

over each cooled muffin, and

garnish with lemon zest and

extra poppy seeds.

Cook’s tip You can individually

wrap muffins in plastic wrap and

freeze them for up to one month.

2 eggs

¹⁄³ cup pure maple syrup

1 teaspoon vanilla

extract

1¹⁄³ cups almond meal

2 teaspoons gluten-free

baking powder

Pulp of 3 passionfruit

1 Preheat the oven to 160ºC.

Line 12 holes of ¹⁄³-cup capacity

muffin tin with paper cases.

Thinly slice one-third of the

strawberries and chop the rest.

2 Mash the cannellini beans in

a large bowl until almost smooth.

Add the eggs, maple syrup and

vanilla; stir to combine. Add the

almond meal and the baking

powder to the bean mixture,

stir ingredients until combined.

Fold through two-thirds of the

diced strawberries and the pulp

of one passionfruit.

3 Divide the mixture between

cases. Scatter sliced strawberries

on top. Bake for 25–30 minutes.

Set aside to cool for 2 minutes

before transferring to a wire

rack to cool completely. Serve

the muffins topped with the

remaining passionfruit pulp

drizzled over.

Lemon poppy seed

cheesecake muffins

with lemon glaze (p72)

Makes 12 Cost per serve $0.45

Hands-on time 15 min

Cooking time 25 min

vegetarian

2 tablespoons poppy seeds,

plus extra, to garnish

Juice and zest of 1 lemon

½ cup reduced-fat milk

2 cups self-raising flour

100ml pure maple syrup

80g olive oil spread, melted

2 eggs

¹⁄³ cup reduced-fat

spreadable cream cheese

Lemon glaze

½ cup pure icing sugar

3–4 teaspoons lemon juice

Lemon zest, to garnish

1 Preheat oven to 160ºC. Line

12 holes of an ¹⁄³-cup capacity

muffin tin with paper cases.

2 Place poppy seeds in a small

non-metallic bowl. Add lemon

juice and the milk and stir to

combine. Set aside mixture

for 10 minutes.

3 Sift flour into a large bowl,

stir through lemon zest. Whisk

maple syrup, melted spread

and eggs together in a large

jug. Add the wet ingredients

to the dry ingredients and stir

until just combined.

4 Divide half of the mixture

between prepared cases.

Per muffin

243kJ/58cal

Protein 2.7g

Total Fat 3.6g

Sat Fat 0.3g

Carbs 2.6g

Sugars 1.1g

Fibre 2.0g

Sodium 96mg

Calcium 23mg

Iron 0.6mg

Per muffin

800kJ/191cal

Protein 4.9g

Total Fat 5.9g

Sat Fat 1.4g

Carbs 29.5g

Sugars 13.1g

Fibre 1.1g

Sodium 218mg

Calcium 66mg

Iron 0.7mg