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Summary

Apple blueberry friands using high or low fibre ingredients

Preparation Time: 15
Cooking Time: 35
Quantity: 12

High fibre

Ingredients

  • 100 grams almond meal
  • 1/2 cup wholemeal plain flour
  • 1/4 cup wholemeal self-raising flour
  • 2 whole red apples (peeled, cooked and pureed)
  • 1/2 cup blueberries (fresh or frozen)
  • 5 egg whites
  • 1/3 cup milk of your choice
  • 3 tbsp stevia powder
  • 1 tsp vanilla essence
  • 1/4 cup grapeseed oil

Method

Lightly spray silicon friand moulds with oil of your choice, preheat the oven to 200C.

In a large bowl mix all the flours and almond meal, stevia and vanilla essence until combined.

Add milk of your choice and oil, apple and blueberries until evenly distributed.

In a separate bowl beat the egg whites until they form soft peaks and gently fold into the other mixture.

Spoon the mixture into the mould and turn heat down to 180C and bake for 20-30 minutes until the middle of the friand bounces back.

Let rest for 5 minutes before removing from mould tray and serve.

NOTE: You will require a 12 hole silicon friand mould.

Nutrition

Type Quantity
Fiber 5g

Low fibre

Ingredients

  • 50 grams almond meal
  • 1/2 cup white plain flour
  • 1/4 cup white self-raising flour
  • 2 whole red apples (peeled, cooked and pureed)
  • 1/2 cup blueberries (fresh or frozen)
  • 5 egg whites
  • 1/3 cup milk of your choice
  • 3 tbsp stevia powder
  • 1 tsp vanilla essence
  • 1/4 cup grapeseed oil

Method

Lightly spray silicon friand moulds with oil of your choice, preheat the oven to 200C.

In a large bowl mix all the flours and almond meal, stevia and vanilla essence until combined.

Add milk of your choice and oil, apple and blueberries until evenly distributed.

In a separate bowl beat the egg whites until they form soft peaks and gently fold into the other mixture.

Spoon the mixture into the mould and turn heat down to 180C and bake for 20-30 minutes until the middle of the friand bounces back.

Let rest for 5 minutes before removing from mould tray and serve.

NOTE: You will require a 12 hole silicon friand mould.

Nutrition

Type Quantity
Fiber 3g

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