• 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

1. Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray.
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.
3. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
4. 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.
5. 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.

Tips

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

Contributed by: EatingWell.com

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).