Blueberry Muffins

Name: Blueberry Muffins
Prep time: 20

4.2

4.2 out of 5 stars (based on 12 reviews)

20 min prep

12 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

This recipe is based on one from Edward Espe Brown’s Tassajara Cookbook. It’s so easy and makes the best blueberry muffins. The trick is not to over-mix the batter. I have used all whole wheat...

2 cups whole wheat pastry flour
½ teaspoon baking soda
2 teaspoons baking powder
¾ teaspoon salt
½ cup fine brown sugar (Florida Crystals), plus 1 tablespoon for sprinkling
Grated peel of 1 lemon
1 small ripe banana, mashed
2 large eggs, beaten
1 cup buttermilk
¼ teaspoon vanilla essence
6 tablespoons unsalted butter, melted
1½ cup blueberries (fresh or frozen)

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Nutrition Facts

Calories

178 cals

Fat

7 g

Saturated Fat

4 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

2 g

Carbohydrates

27 g

Sugar

10 g

Fiber

3 g

Protein

4 g

Sodium

209 mg

Directions

Pre-heat the oven to 400 degrees.
Sift the whole wheat flour, baking powder, baking soda, and salt into a large bowl. Stir in the brown sugar and lemon zest.
Beat the bananas, eggs, buttermilk, vanilla and melted butter.
Fold the banana mixture into the flour ingredients, with just 10-12 quick strokes of a spatula. The batter will be lumpy and streaked with dry flour, but it is essential not to over-mix the batter for a tender muffin.
Carefully fold in ¾ of the blueberries with another 4-5 strokes. By this time the batter will mixed in but still a little uneven. If it is too smooth, you’ve over-mixed it!
Fill the muffin cups ½-⅔ full, depending on preferred size, scatter the remaining blueberries on top and sprinkle with the remaining tablespoon of brown sugar.
Bake for 25 minutes or until a toothpick comes out clean.

Chef Tips

These muffins freeze really well, so if (and that’s a big “if”) you have any left over, bag and freeze ’em!

If you don’t have buttermilk on hand, you can make a substitute by adding 1 tablespoon of lemon juice or 1 teaspoon of cream of Tartar to 1 cup of regular milk.

If you cannot find whole wheat pastry flour then substitute half whole wheat flour and half all-purpose flour. Just swapping in whole wheat flour will result in a drier and grittier muffin.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society