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Apple & berry tofu muffins

Get the goodness of protein and phytoestrogen-rich tofu in a muffin.

  • B Breakfast
  • DF Dairy free
  • VG Vegetarian
  • S Sweet
  • S/S Sides/Snacks
  • MP Menopause
  • Prep time 10 mins
  • Cook Time 25 mins
  • Serves 10-12
  • Difficulty medium
19img recipe apple berry tofu muffins


  1. Preheat the oven to 180°C.
  2. In a food processor blend the silken tofu, ground cinnamon, stewed apple and apple juice concentrate until combined and smooth.
  3. In a bowl sift flour and baking powder.
  4. Add eggs, oil and tofu mixture, and mix to combine.
  5. Fold in fruit, and walnuts if using them.
  6. Bake in lined muffin tins for 25-30 minutes

Nutritional information

By Jean Hailes naturopath and herbalist Sandra Villella

These muffins have a lovely consistency, with natural fruit sugar and just a little apple juice concentrate to provide enough sweetness. Spelt flour is more moist and many people experience less bloating than with wheat flour. The tofu and soy flour are excellent sources of phytoestrogens (plant oestrogens).

The class of phytoestrogens in soy products are called isoflavones. About 30-50% of women who consume a diet high in isoflavones (equivalent to the amount in an Asian diet) may have an improvement in perimenopausal symptoms.

About 56g of soy flour or 220g of tofu provide the equivalent amount of isoflavones, so these muffins provide a good source.

The berries and apple are low GI (glycaemic index) and the darker berries are a good source of antioxidants.

Soy protein also helps to lower LDL/'bad' cholesterol.