RAD blog

Muffins make a great snack when you’re on the run! Grab one pre training or event, for morning or afternoon tea, pop them in your lunch box, or share some with your team mates at a tournament.  

Take our easy base, one bowl recipe then add your own flavours – your imagination is the limit! 

Mix-ins might include fresh, frozen, dried or canned fruit, chocolate bits, nuts, seeds, nut butters, cinnamon, muesli. Making muffins is a fab way of using up fruit that is a little bit past it’s prime.  

If you’re making them for pre event snacks, maybe keep the chocolate to a minimum. If you’re sharing or taking to school be mindful of anyone with allergies if you are adding nuts.  

You can even add some veggies like grated carrot, zucchini or beetroot.  

Recipe 

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Basic Ingredients: 

• 2 ¼ cups self-raising flour 
• 1/3 cup caster sugar 
• 3 tbs butter 
• 1 cup milk 
• 2 eggs 

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Method:

• Pre heat oven to 180C. 
• Combine flour and sugar in bowl.  
• Melt butter in a microwave safe measuring jug in microwave (about 30 sec on high).  
• Add milk to butter.  
• Add eggs to milk and butter (make sure the mix isn’t too hot or you will end up with scrambled eggs!). Mix to combine 
• Add wet mix to dry, and stir until combined. Be gentle, don’t stir too much or your muffins will be chewy.  
• Mix in your favourite flavour combo. Fresh, frozen, canned or dry fruit, chocolate bits, nuts, nut butter, muesli, even some grated vegies like carrot, zucchini or beetroot…. The options are endless! 
• Pour mix into muffin trays and pop in the oven. Muffins are cooked when they are golden on top, they are springy to touch and a skewer comes out clean from the middle. Depending on the size of your tin this should take about 15-20mins. 

Need flavour inspiration? Here are some to start you off:

• Mixed berry 
• Banana, pecan, maple 
• Apple, berry, oat crumble 
• Berry, white choc 
• Pear, strawberry  
• Apple, cinnamon 
• Pumpkin, sultana, pepita  
• Dark choc, cocoa, beetroot and raspberry
• Carrot, sultana, pecan, maple and cinnamon

Michelle Ryan – Sports Dietitian Ballarat

info@radcentre.com.au

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