Oat Muffin with Blueberries and Banana Custard

Oat Muffin with Blueberries and Banana Custard

You can't go past a microwave mug recipe, and this Oat Muffin with Blueberries and Banana Custard will have your taste buds singing in just 7 minutes. Great for breakfast or lunch. According to a few studies, blueberries can help in boosting immunity and may reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening your metabolism.
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5 minutes
Total Time 2 minutes
Course Breakfast, Snack
Cuisine Australian
Servings 1

Ingredients
  

  • 1 pouch of South Australian Gourmet Food Company Banana Fruit Custard with Added Fibre
  • 1 egg
  • 2 tbsp milk
  • 1/2 tsp vanilla essence
  • 2 tbsp whole wheat flour
  • 1 tbsp quick oats
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/2 medium banana
  • 1/4 cup blueberries

Instructions
 

  • In a microwave safe mug add the egg, milk, and vanilla essence. Whisk together.
  • Add in flour, quick oats, cinnamon, baking powder and pouch of South Australian Gourmet Food Company Banana Fruit Custard with Added Fibre
  • Mash banana in a bowl then add the blueberries into the mixture. Combine well.
  • Microwave for 2 minutes or until cooked.
  • Allow muffin to cool for 3 minutes.
  • Enjoy!
Keyword Custard, High Fibre, SA Gourmet Food Co

This is a brain and gut loving muffin!

by Ashleigh Feltham, Accredited Practising Dietitian and Accredited Nutritionist

The blueberries in this oat muffin are linked to improvements in brain function and memory. They may also reduce your risk of heart disease and help keep your blood pressure stable and healthy cholesterol levels. Blueberries are a great source of vitamin K which is needed to build strong bones and allows normal blood clotting. Vitamin C promotes optimal immune system function.

Bananas, cinnamon and blueberries are all rich in antioxidants which help to fight off free radicals. Cinnamon also has potent anti-inflammatory and anti-fungal properties. Banana is a good source of potassium which promote healthy blood pressure and vitamin B6 which is needed to make red blood cells.

Wheat flour and oats offer a good source of fibre as well as B vitamins which are needed to make energy from the food you eat. Whole wheat flour offers more vitamins, minerals and antioxidants compared to refined flour. Such as iron, copper, zinc, and magnesium.

Egg and milk are good sources of protein which helps you to stay fuller for longer. Eggs and milk are also good sources of vitamin A and D which support optimal immune system function. Milk provides your body with calcium which is essential for strong bones and teeth. Vitamin D allows your body to properly absorb the calcium and the magnesium in the oats and flour activates the vitamin D.

Each pouch of South Australian Gourmet Food Company Banana Fruit Custard with Added Fibre provides your body with 10.9g of dietary fibre. Adults needs between 25-30g each day and more than 70% of Australian adults are failing to meet this amount needed for health. Having enough fibre in your diet supports a healthy gut, heart health and stable blood sugar levels. It also helps you to maintain a healthy weight. This muffin is a great choice for long-lasting energy while still satisfying your taste buds.

Picture of Banana fruit custard