Recipe courtesy of The Culinary Institute of America
Yield: 18 muffins
If you buy a blueberry muffin at a coffee shop, you’ll likely be buying a muffin that weighs 5 ounces, contains 450 calories, and is made with refined flour and lots of added sugar. The muffins from this recipe weigh about 2 ounces, contain 130 calories, and are made with a mixture of whole wheat, white, and almond flour. (You don’t need to buy almond flour; you can make your own almond flour by grinding whole almonds in your food processor.) All of the butter was replaced with canola oil. And the amount of fresh blueberries was doubled. Orange zest adds a zingy background note that contrasts nicely with the sweetness of the blueberries. The result is a moist, flavorful blueberry muffin that will provide longer lasting energy compared to the usual coffee shop muffin.
- 1 cup whole wheat pastry flour
- ¾ cup all-purpose flour
- ¼ cup almond flour
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 1 teaspoon orange zest
- 2 cups fresh blueberries
- 2 eggs, large
- 1 ¼ cups low-fat (1%) buttermilk
- ½ cup brown sugar
- 6 tablespoons canola oil
- 1 tablespoon orange juice
- ½ teaspoon vanilla
Place the rack in the top third of the oven and preheat the oven to 400°F. Line muffin tins with paper liners.
In a large mixing bowl, combine the flours, baking powder, salt, baking soda, and orange zest. Add the fresh blueberries and toss gently to coat the blueberries in flour. This will help keep the blueberries suspended in the batter versus falling to the bottom.
In a medium mixing bowl, lightly beat the eggs, then whisk in the buttermilk, brown sugar, canola oil, orange juice, and vanilla. Don’t be concerned if the mixture looks curdled or lumpy.
Pour the wet ingredients into the dry ingredients and stir until most of the flour is incorporated. The mixture can be slightly lumpy; don’t over mix. Divide the batter among the 18 prepared muffin cups.
Bake 12 to 14 minutes, until the muffins are golden brown around the edges.
Nutritional information per serving (one muffin) :
Calories: 130 ⁄ Protein: 3 g ⁄ Carbohydrate: 16 g ⁄ Fiber: 1.5 g ⁄ Sodium: 140 mg
Saturated fat: 1 g ⁄ Polyunsaturated fat: 2 g ⁄ Monounsaturated fat: 3 g
Trans fat: 0 g ⁄ Cholesterol: 21 mg
Copyright © The Culinary Institute of America
Back to The Great Muffin Makeover
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.