Directions:
- Pre-heat oven to 180 degrees
- Grease a baking dish with butter.
- Peel apples and cut into small cubes.
- Place the apples and raisins in the baking tray. Sprinkle fruit with powdered (or fresh) ginger and nutmeg to you taste.
- In a blender, whisk the egg then add the milk, oat bran, banana and linseed. Pour mixture over the fruit.
- Place in the middle of the oven and cook for 1 hour.
- VARIATIONS
- Instead of using linseed, replace with Almonds but sprinkle these on the top of your muffin after it has been cooking for half an hour.
- Instead of fresh fruits, a total of 60g of mixed dried fruits can be used – ie: dried apple, apricot, raisins, goji berries etc.
- TIPS
- I multiply this recipe by 6 and cook this in a very large baking dish, cut this up into 6 slices and freeze.
- To eat, I unfreeze overnight and head up in the oven the next morning.
- Remaining protein ration can include adding yoghurt or quark to the muffin or as milk in coffee.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.86 Kcal (1218 kJ) | ||
| Calories from fat | 66.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.36g | 11% | |
|---|---|---|---|
| Cholesterol | 171.03mg | 57% | |
| Sodium | 116.27mg | 5% | |
| Potassium | 712.72mg | 15% | |
| Total Carbs | 50.45g | 17% | |
| Sugars | 23.87g | 95% | |
| Dietary Fiber | 5.84g | 23% | |
| Protein | 11.46g | 23% | |
| Vitamin C | 11.5mg | 19% | |
| Iron | 1.6mg | 9% | |
| Calcium | 180.6mg | 18% | |
| Amount Per 100 g | |||
| Calories | 82.54 Kcal (346 kJ) | ||
| Calories from fat | 18.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.09g | 11% | |
|---|---|---|---|
| Cholesterol | 48.54mg | 57% | |
| Sodium | 33mg | 5% | |
| Potassium | 202.26mg | 15% | |
| Total Carbs | 14.32g | 17% | |
| Sugars | 6.77g | 95% | |
| Dietary Fiber | 1.66g | 23% | |
| Protein | 3.25g | 23% | |
| Vitamin C | 3.3mg | 19% | |
| Iron | 0.5mg | 9% | |
| Calcium | 51.2mg | 18% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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