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).
- 1/3 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°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.
Tips & Notes
- Tip: 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.
- DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It’s OK if some of the paper is sticking out over the rim.) Fill each cup as directed.
Per muffin: 208 calories; 8 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 31 g carbohydrates; 6 g protein; 3 g fiber; 184 mg sodium; 149 mg potassium.
Carbohydrate Servings: 2
Exchanges: 1 starch, 1/2 other carbohydrate, 1 1/2 fat
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- Ease of Preparation
- Type of Dish
- Baked Goods, quick breads & muffins
- Total Time
- 1 hour or less
- 8 or more
- Preparation/ Technique