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).
cup plus 2 tablespoons
nonfat buttermilk, (see Tip)
freshly grated orange zest
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.
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.
Calories 208, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 36 mg, Sodium 184 mg, Carbohydrate 31 g, Fiber 3 g, Protein 6 g, Potassium 149 mg. Exchanges: Starch 1,Other Carbohydrate 0.5,Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet