While the entire month of July is Blueberry Month, today is reserved for one of the all-time favorite breakfast treats, the blueberry muffin. Blueberries are popular for their delicate flavor and their abundant antioxidant content, which may help boost the immune system. This month they are at their best in plump deliciousness, quality, and better-than-usual prices. And while they may be seen as a decadent treat, blueberry muffins offer several good-for-you benefits.
Blueberries contain only 82 calories per cup and about one-third the RDA for Vitamin C. They also have the same compound as cranberries for preventing the growth of bacteria that cause urinary tract infections. But let’s take it even farther and try several recipes that take blueberry muffins to a whole new level of goodness.
Cut the Fat:
Cooking Light’s Blueberry Muffins
Yogurt, skim milk and margarine are the helper ingredients here, although I’m still not sold on using margarine in place of butter…you be the judge. Recipe adapted from “Cooking Light Cookbook;” makes a dozen muffins at just 1.9 grams fat each.
2 cups all-purpose flour
1 tablespoon baking powder
1/4teaspoon baking soda
1/2teaspoon salt
1/2cup sugar, divided
1 cup plain nonfat yogurt
2 tablespoons skim milk
1 tablespoon margarine, melted (or butter if prefer to avoid hydrogenated)
1 egg, slightly beaten
1 teaspoon vanilla extract
1-1/4 cups fresh blueberries, picked over, washed and dried
In a medium bowl, combine flour, baking powder, soda, salt, and 1/4cup + 3 tablespoons of the sugar. In a small bowl, combine yogurt, skim milk, margarine or butter, egg and vanilla extract. Make a well in center of dry ingredients; add wet ingredients, stirring just until moistened. Gently fold in blueberries.
Spoon batter into muffin pans coated with cooking spray, filling two-thirds full. Sprinkle with remaining tablespoon sugar. Bake in preheated 400 F. oven for 23 to 25 minutes or until golden. Remove from pan immediately and cool on rack.
Cut the Carbs
Blueberry Power Muffins
Higher protein and fiber ingredients will carry you through the morning, with only 5.6 grams of carbs per muffin. If you prefer stevia or other sugar substitute over Splenda, check sweetness level of your brand for correct substitution. These muffins also freeze well; thaw at room temperature. Recipe from “The Low-Carb Comfort Food Cookbook” by Michael &Mary Eades, M.D.; makes a dozen muffins.
12 ounces cream cheese, softened
5 eggs
15 packets Splenda sugar substitute
2 teaspoons vanilla extract
1-1/2 cups whole almond meal
1 cup unprocessed wheat bran
1 teaspoon baking powder
1 cup whole fresh blueberries
2 teaspoons grated lemon peel
Lightly grease a 12-cup muffin pan or line with paper muffin cups. In a large bowl, place cream cheese and 2 eggs; beat with an electric mixer until smooth and fluffy. Add remaining eggs, one at a time, beating briefly after each. On slow speed, stir in remaining ingredients except berries and lemon peel. When mixture is well blended, gently stir in the blueberries and lemon peel. Fill muffin tins almost to the top (they will rise only slightly.) Bake in preheated 325 F. oven for 20 to 25 minutes or until golden.
Make it Gluten-Free and Vegan
Healthy Flourless Blueberry Breakfast Muffins
I haven’t made these yet, but the pictures look great and the ingredients have street cred in the world of healthy baking. And you can substitute to your preference. Recipe from thebigmansworld.com; makes 10 to 12 muffins.
2 cups gluten-free rolled oats, ground into a flour
1/2cup granulated sweetener of choice
1 tablespoon baking powder
Pinch of sea salt
1 cup milk of choice
1 flax egg, or substitute regular egg if not vegan
1 teaspoon vanilla extract
6 tablespoons smooth cashew butter or other nut butter, warmed to melt stage
1/4to1/2 cup fresh blueberries
Grease a 10 to 12 count muffin tin generously with cooking spray; set aside. In a large mixing bowl, combine dry ingredients; mix well. In a small bowl, whisk the milk, egg, and vanilla extract; pour into dry mixture. Add melted nut butter; mix very well until a batter is formed. Gently fold in the blueberries. Using a heaping 1/4cup, place batter into greased muffin tins. Bake in preheated 350 F. oven for 30 to 35 minutes or until golden on top. Remove from oven; cool for 5 minutes in tin then remove to a wire rack to cool completely.
Add a Wow Factor
Parchment Blueberry &Passionfruit Muffins
Make these easy treats for a special brunch or when you need a happy reminder that life is good. Recipe from “Entertaining” by Donna Hay; makes 8 muffins.
Parchment paper &string
1-3/4 cups all-purpose flour, sifted
1-1/2 teaspoons baking powder
1 cup superfine sugar
1 teaspoon ground cinnamon
1 cup sour cream
2 ounces butter, softened
2 teaspoons grated lemon rind
1 egg
1/3cup passionfruit pulp
1 cup fresh blueberries
Roll small lengths of parchment paper into 8 cylinders measuring 3” high by 2-1/2” wide; secure with string. Place cylinders in half-cup capacity ramekins; place ramekins on a lined baking sheet.
In a bowl, combine flour, baking powder, sugar and cinnamon; mix well. In a separate bowl, combine sour cream, butter, lemon rind, egg and passionfruit pulp; mix well. Add wet mixture to dry mixture; mix until just combined. Sprinkle blueberries over mixture and spoon into parchment cylinders until just over three-quarters full. Bake in preheated 350 F. oven for 35 to 40 minutes or until muffins are done when tested with a toothpick. Serve warm or at room temperature.