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Healthy & Delicious

Whole Wheat Blueberry Muffins a great way to start the day

Published: Wednesday, Sept. 19, 2012 6:06 a.m. CDT

(Continued from Page 3)

Blueberry muffins are delicious.

These muffins, made with fresh blueberries, are also low in calories and fat.

I have to admit that I make these muffins a lot. My husband, Mark, is really into eating healthy and this recipe really fills that need.

I cannot remember who gave me this recipe, but for some reason, I wrote down all the statistics. Each muffin has only 250 calories and 10 grams of fat.  (If you are interested, they also have 20 mg cholesterol, 6 g protein, 39 g carbs, 4 g fiber, and 310 mg sodium.)   Anyone who is counting calories will appreciate having this information.

I have made these muffins with frozen blueberries. They were good, but not as good as the fresh blueberries. The muffins were a lot juicier and messier to eat.

You will need the large muffin liners to make 12 muffins.  You can find these by the Wilton items at Walmart. (Just use your regular muffin pan if you do not have a large pan.)

These muffins are best with super ripe bananas.  The blacker the banana peel is, the better. I will often freeze my overripe bananas.  In doing this, I am assured of being able to make these muffins whenever I want.

Just put the bananas  with the peel on in a zipper bag and store in the freezer until you are ready to make muffins. My friend, Kathy, mashes her bananas and freezes them in a small container. Either way works. 

Of course, you will have to let these defrost. Not to worry, they defrost quickly.

Do not run out to the store to buy buttermilk. You can easily make buttermilk with milk and lemon juice or white vinegar. Put 2 tablespoons of white vinegar in a measuring cup and add milk to the 2-cup line. Mix and let sit for 5 minutes. Voila!  Buttermilk. (If you don’t have white vinegar, you can use lemon juice. Same measurements and instructions.)

You will have some buttermilk left over. Save that for another dish.

Mix the blueberry muffin ingredients with a wooden spoon, being careful not to over mix. Gently fold in the blueberries at the very end.

One time I made these and forgot to add the bananas.  It was not until I had filled the muffin tin with the mixture that I realized I had missed something!  Of course, when I saw the bowl of mashed bananas, I realized my mistake.

I quickly put the mixture out of the paper liners and back into the bowl to gently incorporated the bananas.

Every ingredient is essential in this recipe. Do not leave anything out.

Take one or two of these muffins to work for a snack.

The baked muffins freeze well.  It is very handy to have some muffins in the freezer when you need them. Take them out the night before and put them in the refrigerator and they will be ready to eat in the morning.

Of course, muffins fresh from the oven are always best, but I really like to store these in the refrigerator so that the blueberries are nice and cold when you eat them.

A healthy muffin is a great way to start any day. If you like muffins you will love these.

And remember, …a good cook always cleans up!
WHOLE WHEAT BLUEBERRY MUFFINS

2 very ripe large bananas 2 cups whole-wheat flour 1 ½ tsp. baking powder 1 tsp. baking soda 1/8 tsp. salt ½ cup plus 1 TB light brown sugar 1 ¼ cup low fat buttermilk 1 large egg, slightly beaten ½ cup light olive oil 7 oz. blueberries

Preheat oven to 350 degrees.

Peel and mash bananas with a fork in a bowl.

Mix flour, baking powder, baking soda, salt and ½ cup brown sugar together in a large mixing bowl. Make a well in the center and add buttermilk, egg, olive oil and mashed bananas. Fold the ingredients together until just incorporated.  Gently stir in blueberries.

Spoon batter into 12 paper lined muffin tins and sprinkle with 1 TB brown sugar.  Bake for 20 to 25 minutes until golden brown on top. 

Cool in the pan for a couple of minutes, and thentransfer to a rack to cool completely.  Serves 12 ———Per serving:  250 calories, 10 grams fat, 20 mg cholesterol, 6 g protein, 39g carbs, 4g fiber, 310mg sodium

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