Healthy Blueberry Muffins? Yes, Please!
Adapted from guest post contributed by Mandy Kalin, Maine SNAP-Ed Nutrition Educator
As the calendar flips to late August in Maine, a medley of changes takes center stage – the daylight hours begin to dwindle, the evenings adopt a crisper chill, and the imminent school season inches closer. And of course, it’s also Maine’s eagerly anticipated “berry season.” All of these things come together to make it the perfect time to try out a new and healthy version of the classic blueberry muffin.
In this segment, I'm excited to unveil a recipe that capitalizes on the season's bounty, showcasing the lusciousness of blueberries and blackberries that are currently abundant and within arm's reach. (Embarking on a berry-picking adventure offers a splendid pretext for a family escapade into nature.) These delectable muffins effortlessly complement a swift on-the-go breakfast or serve as a substantial, nutrient-packed snack amid bustling after-school activities. Much like the versatile nature of muffin recipes, the door is open for a playful exchange or addition of various fruits, depending on your kitchen's inventory.
And like most muffin recipes, different fruits can be substituted or added, depending on what’s on hand. You can also add nuts, seeds or a handful of chocolate chips – it’s really up to you. And remember, these can be made on the weekend and thrown into the freezer for the busier week ahead.
Healthy Blueberry Muffins
Ingredients
• 1 3/4 cups plus 1 teaspoon white whole wheat flour or regular whole wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon ground cinnamon (optional)
• 1/3 cup melted coconut oil or extra-virgin olive oil
• 1/2 cup honey or maple syrup
• 2 eggs, preferably at room temperature
• 1 cup plain Greek yogurt*
• 2 teaspoons vanilla extract
• 1 cup (6 ounces) blueberries, fresh or frozen
• 1 tablespoon turbinado sugar (also called raw sugar), for sprinkling on top
Instructions
1. Preheat the oven to 400 degrees Fahrenheit. If necessary, grease all 12 cups on your muffin tin with butter, coconut oil or cooking spray (my pan is non-stick and doesn’t require any grease).
2. In a large mixing bowl, combine 1 ¾ cups of the flour with the baking powder, baking soda, salt, and cinnamon. Mix them together with a whisk.
3. In a medium mixing bowl, combine the oil and honey or maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt and vanilla. Mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30-second bursts.)
4. Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). In a small bowl, toss the blueberries with the remaining 1 teaspoon flour (this helps prevent the blueberries from sinking to the bottom). Gently fold the blueberries into the batter. The mixture will be thick but don’t worry!
5. Divide the batter evenly between the 12 muffin cups (I used an ice cream scoop with a wire level, which worked perfectly). Sprinkle the tops of the muffins with turbinado sugar. Bake the muffins for 16 to 19 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
6. Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. If you have leftover muffins, store them, covered, at room temperature for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.
Blueberries are a good source of fiber, and vitamin C, and contain lots of other essential nutrients like manganese, vitamin K, and potassium. They, like many other richly colored fruits and veg, contain flavonoids, which are known to have healthy antioxidant properties
Variations and Substitutions
MAKE IT VEGAN: You can replace the eggs with flax “eggs.” Replace the yogurt with a smaller amount of vegan buttermilk—just mix ⅔ cup non-dairy milk with 2 teaspoons vinegar. Let it rest for 5 minutes before adding it to the other liquid ingredients. Or, use 1 cup of vegan yogurt.
MAKE IT DAIRY FREE: See the buttermilk option above.
MAKE IT EGG-FREE: Substitute flax eggs for regular eggs
MAKE IT GLUTEN-FREE: Substitute an all-purpose 1:1 gluten-free flour blend for whole wheat flour.
LEMON VARIATION: For lemon blueberry muffins, whisk the zest of 1 medium lemon (about ½ teaspoon), preferably organic, into the liquid ingredients. You could even double that amount for extra-lemony muffins.
Are you looking for ways to stretch your food budget and create healthy and delicious meals at home? Our SNAP-Ed Nutrition Educators can help you gain the skills and confidence to create meals your family will love while also making the most of your time and budget.
Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Mandy or Shannon in Washington County, and Isi or Lizzie in Hancock County.