Healthier Blueberry Bran Muffins
Flaxmeal can act as a fat replacement or reducer, so these muffins have a healthy does of flaxmeal and less oil than most muffins.
Servings: 12 muffins
Ingredients
- 1 cup whole wheat flour
- 3/4 cup all-purpose flour
- 3/4 cup light brown sugar, lightly packed
- 1/3 cup oat or wheat bran
- 1-1/2 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. cinnamon
- 1/4 tsp. salt
- 1 cup plain or vanilla yogurt
- 1/4 cup orange juice or water
- 2 Tbsp. canola or vegetable oil
- 8 oz. package fresh blueberries, raspberries, or combination of both
Instructions
- Preheat oven to 400ºF. Line 12 muffin cups with papers or coat with cooking spray.
- Combine dry ingredients (whole wheat flour through salt) in a large bowl; stir well.
- Stir together yogurt, oil, eggs and juice or water in a small bowl. Add to dry mixture; stir to nearly blend wet and dry ingredients.
- Fold in blueberries just until batter is completely moistened. Divide batter between prepared muffin cups. (Batter can be refrigerated overnight. Increase bake-time to 24 minutes.)
- Bake 18 minutes or until golden brown and pick inserted in center comes out clean. Remove muffins from pan and cool on wire rack.
Notes
Nutrition per muffin: 297 calories; 7 grams fat (.9 gr sat fat); 54 grams cholesterol; 5 grams fiber; 282 grams sodium; 50 grams carbohydrate; 8 grams protein.
Kitchen Notes:
Many breads, crackers and cereals on grocery shelves now sport flax as an added ingredient, so I thought you might like to know a little about it:
– Flax is a blue flowered plant native to the area from the Mediterranean to India, now grown in the cool climates of the northern US and western Canada.
– Grown for both seeds and fiber: seeds produce milled grain and oil; fibers produce linen textiles.
– Flaxseed oil is also known as linseed oil, has a strong flavor, and is used in low amounts as a nutritional supplement high in omega 3 fatty acids.
– The seeds need to be ground to produce the most useable digestive fiber. Two tablespoons flaxseed meal has 4 grams fiber.
– Golden and brown flaxseeds are different varieties very similar nutritionally.
– 3 tablespoons flaxseed meal can replace 1 tablespoon of fat in baking (other adjustments may be needed).
– 1 tablespoon flaxseed meal soaked in 3 tablespoons water can replace 1 egg in pancakes, muffins or cookies. (recipe may rise less)
– Grown for both seeds and fiber: seeds produce milled grain and oil; fibers produce linen textiles.
– Flaxseed oil is also known as linseed oil, has a strong flavor, and is used in low amounts as a nutritional supplement high in omega 3 fatty acids.
– The seeds need to be ground to produce the most useable digestive fiber. Two tablespoons flaxseed meal has 4 grams fiber.
– Golden and brown flaxseeds are different varieties very similar nutritionally.
– 3 tablespoons flaxseed meal can replace 1 tablespoon of fat in baking (other adjustments may be needed).
– 1 tablespoon flaxseed meal soaked in 3 tablespoons water can replace 1 egg in pancakes, muffins or cookies. (recipe may rise less)