I love to make a bunch of these on a Sunday afternoon and freeze in snap lock bags to pop in the kids' lunches.  Did you know you can usually modify your standard muffin or cake recipe by reducing the amount of sugar or butter by about half?   The only change you will notice is that the muffin goes stale quicker, which is why I freeze them.  I've been enjoying using wholemeal spelt flour (available from the supermarket), it  has a higher amino acid profile then regular wheat flours, it’s also high in fibre with a low GI for sustained energy.

healthy Lemon raspberry lunchbox muffins

Ingredients

• 300g plain wholemeal or spelt flour

• 3 teaspoons baking powder

• 90g raw sugar

• 2 tablespoons honey or maple syrup

• 1 egg

• zest and juice of 1 lemon

• 220ml buttermilk (if you don't have butter milk use 1/2 cup plain yoghurt and fill up with milk to 220ml)

• 80ml olive or macadamia oil

• 1 teaspoon vanilla extract

• 160g frozen (not thawed) raspberries

method

1. Preheat oven to 180 C/160 C fan-forced/gas mark 3.

2. Mix the flour, baking powder, lemon zest and sugar in a large bowl.

3. In a separate bowl, mix the lemon juice, honey, egg, buttermilk, oil, vanilla and honey until combined. Don't worry if it curdles!

4. Pour the wet ingredients into the dry ingredients and mix until just combined – don’t overmix.

5. Gently stir through the raspberries

6. Spoon the mixture into 12 1/2 cup capacity muffin tins lined with paper or silicon cases.

7. Bake for 25 minutes or until cooked. A skewer should come out clean.

   Variations - replace the lemon with orange and add 1 tablespoon poppy seeds

Have you been thinking for a while that you would love to find out more about your gut health or why your weight won’t shift no matter what you do? Or maybe you just want to feel less bloated, have more energy and understand what food you are meant to be eating?

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Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private on line or in person consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.