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Blueberry-Maple Muffins

:  Summer 2004, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4 (200 votes)

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).


READER'S COMMENT:
"awesome with frozen blueberries(cheaper) and i switched the flours to more white for my kids. they devoured them! "
Blueberry-Maple Muffins Recipe

Makes: 12 muffins

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. Preheat oven to 400°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. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
  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.
  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.

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.

Nutrition

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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Recipe Categories

Style/Theme
Comfort foods
Entertaining, casual
Everyday favorites
Kid-friendly
Vegetarian
Ease of Preparation
Moderate
Total Time
1 hour or less
Type of Dish
Baked Goods, quick breads & muffins
Servings
8 or more
Ethnic/Regional
American
Preparation/ Technique
Bake
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Meal/Course
Breakfast
Brunch
Season
Spring
Summer
Fall
Holiday
Easter
Father's Day
Mother's Day
Publication
The Essential EatingWell Cookbook (2004)
Summer 2004
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