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    Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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    Blueberry-Maple Muffins

    WebMD Recipe from

    Blueberry-Maple Muffins

    Whole-wheat flour and flaxseeds 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).

    This Recipe Is:
    Prep: 30 minutes | Total Time: 1 hour
    • 1/3   cup
      whole flaxseeds
    • 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
    • 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
    1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
    2. Grind flaxseeds 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.
    3. 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.
    4. 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.
    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.
    Nutritional Information

    Makes: 12 muffins
    • Calories209
    • Fat8 g
      • Saturated fat1 g
    • Cholesterol36 mg
    • Carbohydrates30 g
      • Dietary fiber3 g
    • Protein6 g
    • Sodium187 mg
    * Nutritional Guidelines based on the USDA's MyPlate Standards.


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