Glycemic Index Cookbook For Dummies
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To make these low-glycemic blueberry oatmeal muffins, you just add oats to a traditional recipe. The result is a wonderful, tasty muffin that’s perfect as part of your low-glycemic breakfast or as a healthy snack. The oats, oat flour, and blueberries provide fiber, vitamins, minerals, and antioxidants that help reduce your risk of heart disease, diabetes, stroke, and cancer.

blueberry oatmeal muffin © Shutterstock/photogal

Low-Glycemic Blueberry Oatmeal Muffins

Preparation time: 10 minutes

Cooking time: 15–17 minutes

Yield: 12 servings

Nonstick cooking spray

1 cup oat-bran flour

1/2 cup all-purpose flour

1/2 cup quick oats

2 teaspoons baking powder

1/4 teaspoon salt

1/2 teaspoon ground cinnamon

1/2 cup granulated sugar

1 cup frozen blueberries, unsweetened

1 cup lowfat milk

1 egg plus 1 egg white, lightly beaten

1 teaspoon vanilla

2 tablespoons canola oil

  1. Preheat the oven to 400 degrees F, and spray a 12-cup muffin pan with nonstick cooking spray (or you can use paper muffin liners).

  2. In a large bowl, combine the oat-bran flour, all-purpose flour, quick oats, baking powder, salt, cinnamon, and sugar, and mix with a spoon. Add the frozen blueberries, and mix well.

  3. In a medium bowl, combine the milk, eggs, vanilla, and oil, and blend well with a spoon.

  4. Add the milk mixture to the flour mixture, and stir until the dry ingredients are moist.

  5. Fill the cups of the muffin pan 3/4 full, and bake for 15 to 17 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Per serving: Calories 156 (From Fat 40); Glycemic Load 15 (Medium); Fat 5g (Saturated 1g); Cholesterol 19mg; Sodium 73mg; Carbohydrate 25g (Dietary Fiber 2g); Protein 4g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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