AIS recipe recommended by Steph Cronin from Perform Dietetics

  • Preparation time 15 minutes
  • Cooking time 20 minutes
  • Serves 12
  • Freezable: yes


  • 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


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

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


ANALYSIS per serve 12
Energy kJ (Cal) 839 (200)
Carbohydrate (g) 41
Protein (g) 5
Fat (g) 2