Healthy Blueberry Muffins (Whole Wheat!)

By Kirsten Maxwell June 8, 2023 33 mins read 95 Views

Honey and whole wheat flour replace white flour and highly processed sugar in these healthy blueberry muffins, and add irresistible floral and nutty flavors. What if you could have a 100% whole wheat muffin that tasted amazing? Yes, please!

Mark Beahm is the photographer.

These healthy muffins make a great mid-afternoon snack or breakfast. They're also self-contained and sized to fit one person, so they are portable and convenient.

Most blueberry muffins are essentially cupcakes sans frosting. This means that they're not compatible with the Mediterranean Diet. These healthy whole wheat muffins are different because they use more flavorful ingredients. These muffins are nutty and fluffy, with a fresh blueberry taste without any added sugar.

On the weekends or at night, when I have some spare time, I bake and freeze muffins. By the time I get to work or have my coffee break at lunch, I can thaw it out and take it with me. The muffins are delicious and I can eat them without feeling bloated.

Table of Contents

What Makes A Healthy Muffin?
Blueberry Muffins with Healthy Ingredients
What is white whole wheat flour?
Healthy Blueberry Muffins Recipe
How to store whole wheat blueberry muffins
Blueberry Muffins: What to serve with them
Here are some quick and healthy breakfast ideas
It's a buttery smooth extra virgin olive oil that is perfect for baking!
Healthy Blueberry Muffins Recipe

What makes a healthy muffin?

In developing this recipe, I decided to avoid refined sugar and refined wheat flour. I chose honey and whole-grain 100% flour to boost fiber, protein and micronutrients. According to USDA, 100 grams of whole-grain flour (about 2/3 cup) contains 10-12 grams of fibre, while an equivalent amount of refined flour (white flour) contains 2-3 grams of fiber.

If you are not convinced to use 100% whole wheat, try a 50/50 mix of white and whole wheat. This will still help you to increase your fiber intake and keep you fuller for longer. You can gradually increase the whole wheat flour while reducing the white flour.

Extra virgin olive oil and blueberries have a high antioxidant content. Applesauce can be used as a substitute for butter to make a muffin tender.

In this recipe I used unsweetened applesauce to add moisture to the muffins without adding butter. Applesauce's natural sweetness helps to reduce the amount of sugar needed.

Healthy Blueberry Muffins

The ingredient list for these blueberry muffins is a little longer than the standard recipe. If you don't already have the ingredients, you can buy them at your local grocery store. What you need to start is:

White Whole Wheat Flour is a healthy, flavorful, whole grain flour. It becomes fluffier when compared to standard whole wheat. King Arthur flour is easy to find, but if you need to substitute it for something else, mix 1 cup of whole wheat flour with 3/4 cup of all-purpose.
Baking soda and baking powder: Leavening agent that gives the muffins a soft, airy texture.
Kosher Salt: Kosher salt enhances the flavor of sweeter recipes.
Cinnamon : A hint of cinnamon brings a subtle nuance to the sweet blueberries and nutty wheat.
Honey is a natural, unrefined sweetener. Honey is also an humectant. It helps keep muffins moist. Use a honey of high quality, such as our Alpha Honey with thyme notes.
Apple Sauce: The unsweetened apple sauce is used to add moisture to the batter.
Extra virgin olive oil is richer in micronutrients and antioxidants than other vegetable oil. It has a lovely floral and fruity flavor. I use Nocerella, a buttery, smooth olive oil.
Milk You can use whatever milk you like, whether it's whole, low-fat, skim or plant-based. You can also use Greek yogurt but the muffins are denser.
Egg : The whole egg acts as a binder and holds the ingredients together. You can use a flax-egg instead, but they won't rise as high.
Blueberries : The best blueberries are fresh, but frozen will work in a pinch. The baking time will have to be increased by a few minutes. The muffin batter can turn blue if it is frozen.
Vanilla Extract: A small amount of vanilla is added to the blueberries and whole wheat flour for a more pronounced flavor.

What is white whole wheat flour?

You may think that white whole wheat is a blend of flours, bleached wheat flour or partially sifted. It is a whole grain that has not been bleached.

Millers use hard white wheat berries to make white whole-wheat flour. The nutritional value is the same as red whole wheat, but it's lighter in color and has a milder taste. White whole wheat flour provides a boost of nutrition, fiber, vitamins and minerals (without the bitterness) and nutty taste.

Healthy Blueberry Muffins

It couldn't get any easier to make healthy blueberry muffins. The muffins can be ready in an hour. After mixing, let the batter sit for a few minutes to allow the flour to absorb the liquid and improve texture. This can be done while the oven is preheating.

Prepare: Pre-heat the oven to 350degF. Grease a 12-cup standard muffin pan lightly or line it with cupcake liners.
Combine the dry ingredients. In a large bowl, whisk together 3/4 cup white whole wheat, 1 teaspoon of baking powder, 1/2 tablespoon baking soda, 1/2 spoon salt, and 1/4 teaspon cinnamon.
Combine the wet ingredients. In another bowl, whisk 1/2 cup honey, half cup apple sauce and 1/3 cup olive. Add 1 large yolk and 1 teaspoon of vanilla extract, and whisk to combine.
Combine: Pour in the wet ingredients. Fold the batter with a rubber spatula until it is just combined. Don't overmix. You can leave a few lumps.
Fold the blueberries in: Stir in 1 1/2 cups of blueberries using the spatula. Allow the batter to stand for 20 mins to allow the flour hydrate.
Pour or scoop the batter into your muffin pan. Divide the batter evenly between the wells until they are each about 3/4 full.
Bake :Bake the muffins for 22 minutes or until the toothpick inserted in the middle of the muffin comes out clean.
Cooling: Let them cool for 10 minutes in the pan, then remove to a wire rack and let them cool completely. If muffins get stuck in the pan, use a butter knife to loosen them.
Serve: Enjoy immediately. Transfer to an airtight bag or container at room temp.

How to store whole wheat blueberry muffins

They will stay fresh in an airtight container when kept at room temperature up to four days. You can also freeze them in a freezer bag or container for up to three months. Cover and thaw the frozen muffins in a bowl on your counter.

Blueberry Muffins: What to serve with them

These healthy muffins will be a welcome addition to any brunch or breakfast for a special occasion. Although they are celebratory in nature, these muffins can be made ahead and eaten on busy mornings.

They can be served as a snack on their own. They're also delicious with a little jam, honey, compote or fresh fruit, and a cup of hot coffee or tea.

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Healthy Blueberry Muffins

These healthy muffins replace refined sugar and flour with wholesome ingredients rich in nutrients and flavor. You can make ahead and have a healthy breakfast or snack ready to go.

Course Breakfast, Dessert, Snack

Diet Vegetarian

Prep Time 10 Minutes

Cook Time 22 minutes

Resting time 30 minutes

Total Time: 1 hour, 2 minutes and 30 seconds

servings 12-muffins

Calories 186.6 Kcal

Author Mark Beahm

Ingredients

1 3/4 Cups (210g white whole wheat flour)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/2 cup honey
1/2 cup unsweetened apple sauce
cup more to coat the tray
1/4 cup milk
1 large egg
1 teaspoon vanilla extract
1 1/2 cups fresh or frozen blueberries

Instructions

Pre-heat the oven to 350degF. Grease a 12-cup standard muffin pan.
Mix the dry ingredients.In large bowl, combine the flour, baking soda and baking powder.
Whip the wet ingredients.In medium bowl, whisk the honey, olive oil and apple sauce together. Add the milk, vanilla extract, and egg.
Fold together. Pour the moist ingredients into the dried ingredients and fold using a spatula. Don't overmix. You can leave a few lumps.
Add the blueberries. Use the spatula and distribute the blueberries evenly throughout the batter. Allow the batter to stand for 20 minutes so that the flour can hydrate.
Divide the batter evenly: Pour or scoop the batter into each well of the muffin pan. Fill each well about 3/4 full.
Bake the muffins for 22 minutes or until the toothpick inserted in the middle of one muffin comes out clean.
Cool the muffins. Let them cool for 10 minutes in the pan, and then remove them onto a rack to cool. If necessary, run a butter knife along the edges of each muffin in order to remove them from the pan.
Serve warm, or at room temperature. Muffins can be stored in an airtight container for up to four days at room temperature.

Video

Notes

You can use 1 cup of whole wheat flour and 3/4 cup of all-purpose flour if you don't want to buy white whole wheat.
When you mix muffin batter, the gluten is activated and becomes more elastic. Mix ingredients until just combined. Gluten that is overactive can cause muffins to be dense and tough.
They will stay fresh in an airtight container for up to four days at room temperature. You can freeze them in a freezer bag or container for up to three months. Thaw frozen muffins in the refrigerator.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 28.2g

Healthy Blueberry Muffins with Whole Wheat! The Mediterranean Dish first published Healthy Blueberry Muffins (Whole Wheat!)

By: Mark Beahm
Title: Healthy Blueberry Muffins (Whole Wheat!)
Sourced From: www.themediterraneandish.com/healthy-blueberry-muffins/
Published Date: Thu, 08 Jun 2023 12:00:00 +0000

Frequently Asked Questions

What is a Mediterranean diet's best fruit?

There are many fruits that can be found in the Mediterranean Diet, including apples, grapes (or melons), melons and figs as well as dates and berries. You can add fresh fruits into breakfast recipes like smoothie bowls, parfaits, or shakes to increase nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Also, fresh fruit can be added to salads and can satisfy sweet-taste cravings. Other healthy snacks from the Mediterranean Diet may include nuts and seeds such as almonds and pistachios and dark chocolate in moderation for added antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

What is a typical Mediterranean breakfast like?

A Mediterranean breakfast may include a mixture of protein, healthy fats, as well as carbohydrates. Eggs can be cooked in olive oils with roasted vegetables, or served with Greek yogurt or Cheese. Whole-grain toast is also an option. Quinoa porridge can also be made with fresh fruits, nuts, seeds, and quinoa porridge. Avocado toast with tomatoes and feta cheese is also an excellent option for breakfast. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. Whole grains such as quinoa, oats, and whole grains are good choices. You can also limit the amount of sugar by choosing fresh fruits, avocados, extra virgin olive oils, olives, and coconut oils. For added antioxidants, you might consider adding green tea to your morning breakfast.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet is primarily a plant-based diet. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. Red meat, poultry, and fish can also be found in smaller amounts due to their provenance around the Mediterranean Sea. You can choose to avoid these protein sources if you are a vegetarian/vegan. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats are whole grains that can provide a good source of dietary fiber and minerals such as iron and magnesium. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal is versatile and can be used in a variety of ways to help you make a healthy breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

What should I eat every day on a Mediterranean diet to stay healthy?

Healthy fats and proteins are key to a Mediterranean diet. There is also a lot of fresh fruits and vegetables. A Mediterranean diet should consist of seven to 10 daily servings fruits and vegetables, as well as two to four 3-ounce meals of lean protein, such as chicken or fish. In moderate quantities, nuts and olive oil are good sources of healthy fats. Aim for at least three servings of whole grains, such as quinoa, barley, or oats, to ensure a balanced diet each day.

Limiting foods that can be harmful when consumed regularly is crucial. This includes all processed foods, sugar, unhealthy oils, starches, sweetened drinks like soda or juices, and red meats that contain saturated fats or nitrates. Avoiding dairy is a good idea. If you do want to include dairy, it should be done sparingly. Fish should not be consumed beyond three times per week because of potential mercury contamination issues affecting its nutritional value if overlooked during meal planning stages.

You can get the most out of your Mediterranean diet by planning meals. Make sure to pay attention to what ingredients are included in the dishes you choose.

Mediterranean food is delicious and rich in nutrients. It can be a fun way to eat. To ensure your healthiest meals, you should choose high-quality proteins, such as wild-caught seafood, grass-fed beef, and organic eggs. Also, include healthy fats like coconut oil, nuts, olives, avocados and extra-virgin olive oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Reduce unhealthy fats, added sweetness, processed food, starches, red and processed meats.

Can I consume alcohol while following the Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. Limit your alcohol intake to one glass per day for women and two for men. Drinks that are suitable include beer, dry wines, and spirits made from natural ingredients, such as vodka, whiskey, brandy, and gin. Heavy spirits like cocktails should be avoided due to their high sugar content. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet can be adapted to be vegetarian. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

How To

How the Mediterranean Diet Can Help You Lose Weight and Feel Great

The Mediterranean Diet emphasizes whole grains, healthy fats, legumes, fresh fruits and vegetables. It has been linked to numerous potential health benefits, including better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Adopting a Mediterranean diet can be made simpler with some tips. First, swap high-calorie snacks like chips for nutritious vegetables. This is even true if you eat them as an appetizer or as part of a meal exchange. Secondly, learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables. To increase your satisfaction after meals, you can incorporate grains, legumes, high-fiber foods, and other high-fiber ingredients. These steps will allow you to enjoy your food and have additional health benefits, such as a longer life expectancy and a higher quality of living.