…exists, and it’s here! This delicious muffin recipe published by the Harvard School of Public Health makes for a yummy, healthy baked good—a balance the usual pre-packaged muffin or even other homemade muffins often can’t match. No need to choose between taste and the doctor’s recommendations anymore. The blueberry delight has only 120 calories, no butter, double the fresh fruit, minimal added sugar, and will make an excellent snack or breakfast on-the-go option that both you and the kids you care for will love. Follow the instructions below when you’re ready to get baking!
1 cup (120 g) whole wheat pastry flour
¾ cup (90 g) white whole wheat flour
¼ cup (26 g) almond flour (can be made by grinding almonds in a food processor)
1 tsp. (4 g) baking powder
½ tsp. (4 g) baking soda
½ tsp. (2 g) salt
1 tsp. (2 g) orange zest (adds tang and flavor that will make your muffins last longer)
1 ½ cups (200 g) fresh blueberries (frozen can substitute if needed)
1¼ cups (286 g) low fat (1%) buttermilk
4 Tbsp. (42 g) brown sugar
6 Tbsp. (78 g) canola oil
1 Tbsp. (14 g) orange juice, freshly squeezed
½ tsp. (4 g) vanilla
Place the rack in the top third of the oven and preheat the oven to 400 degrees Fahrenheit Line muffin tins with paper liners.
In a large mixing bowl, combine the flours, baking powder, baking soda, salt, and orange zest. Add the fresh blueberries and toss gently to coat the blueberries in flour. This will help keep the blueberries suspended in the batter versus falling to the bottom.
In a medium mixing bowl, lightly beat the eggs, then whisk in the buttermilk, brown sugar, canola oil, orange juice, and vanilla. Don’t worry if the mixture looks curdled or lumpy.
Pour the wet ingredients into the dry ingredients and stir until most of the flour is incorporated. The mixture can be slightly lumpy; don’t over mix. Divide the batter among the 18 prepared muffin cups.
Bake 12 to 14 minutes, until the muffins are golden brown around the edges.
Nutrition information per serving (1 muffin, or 1/18 of the recipe):
120 calories, 3 g protein, 14 g carbohydrate, 2 g fiber, 5 g sugar (2 g added sugar), 125 mg sodium, 20 mg potassium, 5 g fat (0.5 g sat, 3 g mono, 1.5 g poly, 0 g trans), 20 mg cholesterol
Recipe courtesy of The Culinary Institute of America