This is a healthy home made breakfast that can be made the evening before and warmed up while the kids are getting dressed.
We all have heard how good Blue Berries are for us and all natural Maple syrup also has benefits.
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).
Ingredients
- 1/5 cup whole flax seeds
- 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
Preparation
- Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
- Grind flax seeds 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.
