Blueberry-Maple Muffins

Blueberry-Maple Muffins

Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).

Nutirion Profile: Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
12 30 min 1 hr

Directions

Ingredients

  • 1/5 cup whole flaxseeds
  • 1 cup whole-wheat flour
  • 3/4 cup plus 2 all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1/2 cup pure maple syrup
  • 1 cup nonfat buttermilk, (see Tip)
  • 1/4 cup canola oil
  • 2 teaspoons freshly grated orange zest
  • 1 tablespoon orange juice
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries
  • 1 tablespoon sugar

Cooking Instruction

Step 1

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

Step 2

Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.

Step 3

Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.

Step 4

Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.


Nutrition

  • Serving: Per muffin
  • Calories: 208
  • Carbohydrates: 31g
  • Fat: 8g
  • Protein: 6g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 36mg
  • Potassium: 149mg
  • Sodium: 184mg
  • Exchanges: 1 starch, 1/2 other carbohydrate, 1 1/2 fat
  • Carbohydrate Servings: 2

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