Fructose invokes the smallest insulin reaction than glucose, or sucrose, itself a mixture of glucose and fructose. As a result of the fructose content of these muffins, they are an excellent recipe for riding, without fats or excessive protein to bog down your digestive system on the road.

In a large bowl, add and combine well:

1 banana
1/4 cup honey
1/4 cup light molasses
1 cup all-bran cereal
1 1/2 cup chopped apple, lightly packed
1/4 cup raisins

In a smaller bowl, combine well:

1 cup all-purpose flour, unsifted
2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 cup chopped walnuts

Combine wet and dry mixtures and fold together gently until just mixed. Spoon into prepared pan. Bake at 200 C (400 F) for 20 minutes. Remove from pan and cool on rack. Makes 8 large or 12 medium-sized muffins.

These muffins go well with cottage cheese and fruit, also excellent riding snacks. The apple flavour is most apparant when eaten cold.