Im going to share a bunch of recipes (some healthy and some not so)   Some have been  adjusted to lower the carb, fat and GI of the food so they are diabetes friendly.  Some others just have suggestions.     Im not going to type out methods for most as muffins cant really go wrong, please use basic cooking knowlege ie: wet then dry, dont over beat, preheat oven, grease muffin pans etc.

**this is a work in progress so check back! I got bored part way through typing through my muffin recipes, I havent even begun brownies cakes or cookies!    If you have any ideas, please email me

Carrot and Raisin muffins - 200dec C 15 mins

1 cup butter milk (can increase this to 1 1/4 buttermilk)
1 cup quick cooking oats(use whole rolled oats soaked in 1/2 cup buttermilk 10 mins)
1 egg
2/3 cup brown sugar (reduce this to 1/3 cup)
1/3 cup melted butter (reduce this to 2 tbspns)
3/4 cup shredded carrots
1 tspn vanilla
1 tbspn grated orange rind
2/3 cup raisins (minced)
1 cup wholemeal SR flr
1 tspn baking powder
1/4 tspn salt

Banana and Choc Chip Muffins - Bake 20 mins @ 180 deg C

1/2 cup melted butter (reduce to 2tbspns)
1 tsp vanilla
3/4 cup sugar (reduce to 1/6 of a cup)
2 eggs
2 cups SR flour
1 cup mashed banana (3 medium bananas)
3/4 cup semi sweet chocolate chips (can reduce to 2 tbspns small choc chips).
1 cup oats soaked in 1 1/3 cup milk/buttermilk for 10 mins.

Homemade Protein Bars - 30 mins 180decC

1 cup protein powder
1/2 cup all purpose flour (can use wholemeal but will require slightly longer cooking time)
2 cups rolled oats
1/2 cup oat bran
1/2 tspn cinnamon
3/4 tspn salt
1/2 to 2/3 packed brown sugar
1 cup semi sweet choc chips (can use 1 cup chopped dates + 1 egg)
1 - 1 1/2 plain or vanilla yoghurt (can use cottage cheese, mashed banana or apple puree)
1/4 cup canola oil (can use peanut butter)
2 tspns vanilla extract

Mix together, bake at 180dec C for no longer than 30 mins adjust as needed depending which ingredients you selected!   You could also use peanut butter or almond butter, replace four with quinoa grown to a powder in your electric spice grinder (coffee grinder will do), replace yoghurt with silken tofu, can use 3 tbspns powdered egg whites and add up to a cup of chopped nuts or sunflower seeds.   This will add more protein.   For non dairy replace yogurt with unsweetened applesauce, canned pumpkin, or mashed banana.   Adjust sugar to taste and need also.

Apricot Orange Muffins
1/2 rind of large orange grated
1/2 cup dried apricots
1/2 cup raisins (can use sultanas if prefer)
1/2 cup walnuts  (omit for allergies or to reduce fat intake)
1 cup orange juice
2 eggs
2 tbspns butter
1 tspn vanilla
2 cups pln flr
1 tspn baking soda
2 tspn baking powder
1/2 tspn salt
3/4 cup sugar (reduce to 1/4 cup and inc sultanas to 1 cup)


1 cup oats  soaked in 1/2 cup apple juice
1 cup pln flr
1 1/2 tsp baking powder
1/2 tps baking soda
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp grated nutmeg
1/4 cup pecans, finely chopped
between 1 - 1 1/2 peeled and chopped green apple
2 tbspn grated lemon peel
1/3 cup sugar (or 1/6 cup brown sugar plus 1/2 cup artificial sweetner powder)
2 eggs
1/4 cup vege oil
2 tsp lemon juice
1/2 tsp vanilla

makes 12 muffins - 31g CHO each
bake 180deg C 20mins

2 cups SR flr - 210
1/3 cup sugar - 58
1/4 cup rolled oats - 15
1 egg
200g yoghurt - 30
2 tspns oil
1 cup mashed banana (or substitute with another fruit) - 30
140g diced pears , drained -

makes 12 small - CHO per pikelet 11.5

1 cup Self Raising Flour   - 105
1 cup Coconut - 5
1 tbspn caster sugar - 15
1 cup milk - 12
1 egg
1 tspn vanilla
melted butter to cook in frypan

Makes 6 hotcakes -  each  39g CHO

1 1/2 cups SR flr  - 105 + 52
1/4 cup wholemeal SR flr -   38
1/2 tspn bi carb
2 eggs
100g low fat strawberry yoghurt  - 15
1 1/3 cups milk -  20
12  strawberries   -5

makes 12 slices - 19g CHO per slice
bake moderate oven 30 mins

1 1/4 cup SR Flour  - 131
1 tspn cinnamon
20g butter
1/2 cup sugar  - 87
1 egg
1/4 cup milk  - 3
1/2 cup mashed banana  - 15


2 cups SR flr
1 tspn cinnamon
1/2 tsp grated nutmeg
1/4 cup pecans, chopped finely
1 green apple chopped (can increase to 2)
2/3 cup sugar (use 1/3 cup)
2 eggs
1/4 cup vege oil (use 2 tbspns margarine)
1 tspn vanilla
1 cup raw oats and 375ml apple juice to lower GI
Add 1/3 cup sultanas

Makes 12 slices - Bake 20mins 210degC
Per slice - 17gCHO

2 cups SR flr  -  210
pinch salt
30g chopped butter
1/3 cup milk - 4
shredded ham and grated cheese filling to roll up inside

Makes 6 large waffles - 50g per waffle

2 1/4 cups Plain FLR  - 236
2 1/2 tspns baking pwdr
1/4 tspn salt
3 tbspns sugar - 45
3 eggs seperated
1 1/2 cups milk - 22
125g melted butter

whisk whites, mix dry, add wet, fold in egg whites


1 cup oats soaked in 1/2 cup orange juice
1/2 cup margarine (or 2 tbspns margarine and add 1 cup diet yoghurt)
1/2 cup brown sugar (can reduce this to 1/4 cup)
1/2 cup white sugar  (you can omit this altogether to make more diabetes friendly)
2 eggs
1 cup sultanas/raisins
1 tspn vanilla
1 cup SR flour
2 tspns baking soda
2 tspns baking powder
1/2 tspn salt

Banana Muffins - 200deg C 20 mins

3/4 cup white plain flour
1/4 cup wholemeal self raising flour
1/2 cup brown sugar (reduce to 1/4 cup)
2 1/2 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
3/4 cup oats
1 egg
3 tbspns vege oil (can use 2 tbspns margarine instead)
3/4 cup sour cream (can use natural yoghurt instead)
1/2 cup mashed banana (increase this to 1 cup)
1/2 cup chopped dates or sultanas

Banana Pineapple and Walnut cake - 190 deg c 40 mins

1 1/4 cups equal baking powder
90g margarine
2 eggs
1 small ripe banana
225g can pineapple pieces in natural juice, drained
1/2 cup chopped walnuts
2 cups self raising flour
1 cup low fat milk

Preheat oven, grease 22cm spring form tin. line with baking paper. combine equal, marg, eggs in large bowl whisk until smooth.  Stir in banana, pineapple and walnuts.  Stir in half the four milk and remaining flour and milk.   Spread into tin. Bake 40 mins Stand 5 mins then put onto wire rack to cool.


Put 1/3 cup of instant polenta into saucepan.   Gradually whisk in the milk (200ml skim milk) and water (1/2 cup).   Cook, stirring over medium heat for 3-5 mins.   Polent should be thick and creamy.   Remove frm heat and add in 2 tbspns finely grated parmesan.  Eat instead of mashed potatoes.

Apple Cinnamon Bread - 180dec C Bake 30 mins

3 1/2 cups wholemeal plain flour
1 tbspn caster sugar
2 tspns ground cinnamon
7g dried yeast
1/2 cup walnuts
2 1/2 cups low fat milk
1 cup sliced apples
1 tbspn extra light cream cheese or ficotta per person for serving
1/2 tspn honey

Preheat oven, line loaf pan after spraying with cooking spray lightly
Put flour, sugar, cinnamon, yeast and walnuts in a bowl.  Add milk.   Use wooden spoon to mix.   Beat 2 mins.   Stir in chopped apple.   Spon into loaf tin.   Cover with clean tea towl.   Prove 20 mins.   Bake for 30 mins until skewer comes out clean.   Set aside in the pan for five mins.   Transfer to wire rack to cool.  

Zucchini Slice - 180dec C - 30 mins

500g Zucchini
1 large onion
3 rashers bacon or ham
1 cup grated cheese
1 cup SR flour
1/2 cup oil
5 eggs
salt and pepper to taste

grease and line square tin.   line.
Trim and grate zucchini
peel and chop onion
chop bacon
combine all ingredients pour into tin.

Mostly Low GI foods (some medium) to include to reduce overall GI ratings when baking -

apples and apple juice, cherries, Grapefruits, grapes, kiwifruit, pineapple juice, mango, oranges and orange juice, pawpaw, rockmelon, peaches, pears, plums, dried apricots, dried apple, banana, custard apple, sultanas, pineapple

milk, yoghurt, custards, icecream

sweet potatoes (baked with cumin and paprika, then blended into a soup), sweet corn, peas, carrots, beetroot, which has a medium GI, but can be made into yummy cakes and muffins when grated
taro, beetroot

polenta, couscous, gnocchi
beans and legumes lima, chick peas, mung, split peas, haricot beans, kidney beans, black eyed peas, lentils, soya beans, cannelini
mixed grain breads, oat bran based breads, raisin bread, pumpernickel
Rolled oats, All bran, Semolina, Rice noodles like vermicelli, Pearl barley, Pasta, Red Basthmati rice, Wild Rice, Doongara and Moolgiri,  Buckwheat soba noodles, bulghur wheat, taco shells

seafood, poultry, cheese, eggs, ham, sausages of various meats
butter, coconut milk, cream, margarine, olive oile
peas, carrot, pumpkin, tomato, broccoli, cauliflower, brussel sprouts, avocado, capsicum, beans, celery, cucumber lettuce, green leafy, radish, parsnip, zucchini
sugar free cordials and softdrink, tea, coffee, soy, vinegar, ginger, onion, lemon, chilli, herbs, spices.
popcorn (you have to eat 3 cups to make up a serve)