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Friday, February 17, 2017

Whole Wheat Blueberry Muffins

From The American Institute for Cancer Research 
Rise and Shine on a Healthy Note!
Begin your day on a wholesome note with these tasty, satisfying low fat
muffins. This favorite gets a healthy twist with the addition of
whole-wheat flour, doubling the fiber. And don't forget the
antioxidants and fiber from the blueberries. All of these healthy
ingredients make a great on-the-go snack or quick breakfast. You can
also bake a batch and freeze the extras. These good-for-you muffins are
just as easy to pick up as your morning coffee.

Yield: 12 Muffins

Nonstick cooking spray
1 cup whole-wheat flour
¾ cup all-purpose flour
½ cup firmly packed light brown sugar
1 Tbsp plus 1 tsp baking powder
1 tsp ground cinnamon
½ tsp ground allspice
½ tsp salt
1 cup nonfat buttermilk*
2 Tbsp canola oil
2 Tbsp unsweetened applesauce
1 egg, lightly beaten
1 cup fresh or frozen blueberries*

Preheat the oven to 400 degrees. Lightly spray a muffin tin with cooking
spray. In a large bowl, combine the flours, brown sugar, baking powder,
cinnamon, allspice and salt. In another bowl, whisk together the
buttermilk, oil, applesauce and egg. Pour the buttermilk mixture into
the dry mixture, stirring until it is just combined (do not over mix.
Lightly stir in the blueberries. Spoon the batter evenly into the
prepared muffin cups. Bake until the tops are golden, 20-25 minutes.
Transfer the pan to a wire rack to cool slightly. Then transfer the
muffins to cooling rack. Serve warm.
To freeze the muffins, store them in a zipper-lock storage bag and they
will keep for up to a month. To reheat frozen muffins in the microwave,
wrap them in a paper towel and heat on high for 30 seconds.

*Note: If you do not have buttermilk you can use one cup of nonfat
yogurt instead or make your own buttermilk by mixing one cup of nonfat
milk with one tablespoon of lemon juice or vinegar.

*Note: Tossing unthawed frozen blueberries with two tablespoons of flour
before adding them to the batter helps to keep them from turning the
batter purple while the muffins bake.

Nutrient analysis per muffin 
Calories 112
Total Fat 3 grams
Protein 3 grams
Saturated Fat <1 grams="" nbsp="" p="">Carbohydrate 19 grams
Sodium 262 mgs
Fiber 2 grams

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