Whole-wheat flour and flax seeds 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).
Prep: 30 min
Total: 1 hr
Yield: 12 muffins
- 1/5 cup whole flaxseeds
1 cup whole-wheat flour
3/4 cup plus 2 tablespoons 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
- Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray.
- 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.
- 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.
- 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.
No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Per muffin: 209 calories; 8 g fat (1 g saturated fat, 4 g mono unsaturated fat); 36 mg cholesterol; 30 g carbohydrates; 6 g protein; 3 g fiber; 187 mg sodium; 180 mg potassium
Exchanges: 1 starch, 1/2 other carbohydrate, 1-1/2 fat