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Healthy Blueberry Muffins | BettyCupcakes.com
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Healthy Blueberry Muffins

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July 20, 2013 by BettyCupcakes

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Now that we’ve entered Todderland, eating has gone from priority number one to “Can’t you just run after me with some food on a spoon and try to shovel it into my mouth while I’m emptying the Tupperware drawer??”

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If I’m lucky, sometimes he’ll let me catch him.  He’s also a total sucker for yogurt.

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Rather than imprisoning him in the high chair all day long with a plate of broccoli and a stern glare, I’m trying to make each bite count.  Muffins are a great toddler food because they travel well, freeze perfectly, and hide nutritious ingredients easily under their carb-y exterior.

My favorite thing about this recipe is that the muffin is still light and fluffy, not dense and hard like so many “healthy” baked goods.

I’ve listed the nutrition facts below.  Each muffin weighs in at 216 calories, which may sound like a lot but consider that a blueberry muffin from Dunkin’ Donuts has 460 calories and 44 grams of sugar!  My Blueberry Power Muffins have only 10 grams of sugar, and also 4 grams of protein and 10% of your daily calcium.  I would recommend them as a quick breakfast or as a great snack after a hard workout- top with a smear of peanut butter for more staying power.

Blueberry Muffins recipe

Healthy Blueberry Muffins

Ingredients:

  • 2 cups whole wheat flour
  • 1/4 cup ground flax meal
  • 1/4 cup old fashioned oats
  • 1/2 cup sugar
  • 1 tablespoon baking powder
  • 1/4 teaspoon sea salt
  • 1 cup coconut milk
  • 1/2 cup olive oil
  • 1 large egg
  • 1 cup blueberries (if using frozen, thaw before using)

Instructions:

  1. Preheat oven to 400 degrees.  Line 12 muffin tins with muffin cups or grease generously.
  2. In a large bowl, add the whole wheat flour, ground flax meal, old fashioned oats, sugar, baking powder, and sea salt.  Whisk to combine well.
  3. In a large measuring cup, add the coconut milk, olive oil, and egg.  Whisk to combine.
  4. Add the wet ingredients to the dry and stir gently until only a few streaks of flour remain.  Add the blueberries and stir to distribute.
  5. Using a 1/4 cup measuring cup, scoop out the batter into the prepared muffin tin.
  6. Bake for 20 to 25 minutes until just barely golden brown.  Cool at least 5 minutes on a wire rack before serving.

**Note: These muffins freeze well- just microwave them for 30 seconds or so before you want to serve them.  You can also keep them in your refrigerator for 4-5 days.

Nutrition Facts

 

User Entered Recipe
  12 Servings
Amount Per Serving
  Calories 216.8
  Total Fat 11.2 g
  Saturated Fat 1.9 g
  Polyunsaturated Fat 1.5 g
  Monounsaturated Fat 7.2 g
  Cholesterol 17.7 mg
  Sodium 172.9 mg
  Potassium 20.0 mg
  Total Carbohydrate 27.3 g
  Dietary Fiber 3.6 g
  Sugars 10.0 g
  Protein 4.0 g
  Vitamin A 1.0 %
  Vitamin B-12 4.2 %
  Vitamin B-6 0.4 %
  Vitamin C 0.5 %
  Vitamin D 0.0 %
  Vitamin E 6.2 %
  Calcium 10.9 %
  Copper 0.2 %
  Folate 0.2 %
  Iron 2.4 %
  Magnesium 0.2 %
  Manganese 1.0 %
  Niacin 0.3 %
  Pantothenic Acid     0.2 %
  Phosphorus     2.7 %
  Riboflavin 0.3 %
  Selenium 0.0 %
  Thiamin 0.3 %
  Zinc 0.1 %

**Nutrition facts calculated by Spark People Recipe Calculator


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