Fruits and Veggies - Fresh Canned Frozen

Hearty Blueberry Muffins

From the Strive for Five at School! Resources

Adapted from Blueberries: Recipes from Canada’s Best Chefs, Virginia Lee and Elaine Elliot

Preheat oven to 375°F
24 muffin cups lined with muffin papers
Yield: 24
Portion: 1 muffin
Cost per serving: $0.19

2 cups (500 mL) all-purpose flour
1 cup (250 mL) whole-wheat flour
1/2 cup (125 mL) flax flour or flax meal
2 tbsp (30 mL) baking powder
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) salt
2 eggs
3/4 cup (175 mL) canola oil
3/4 cup (175 mL) brown sugar, lightly packed
1 3/4 cups (425 mL) applesauce, unsweetened
1 cup (250 mL) blueberries, frozen
1/4 cup (50 mL) brown sugar, lightly packed

1 In a large mixing bowl, mix the 3 flours, baking powder, baking soda, and salt.
2 In a separate bowl, beat the eggs; add the oil, brown sugar, and applesauce.
3 Add the liquid ingredients to the dry ingredients and mix until blended or until the dry ingredients have been moistened.
4 Gently fold the blueberries into the batter.
5 Pour into the muffin cups, filling each muffin cup 2/3 full. Sprinkle the remaining 1/4 cup (50 mL) of brown sugar over the 24 muffins.
6 Bake 20–30 minutes, until lightly browned and a toothpick inserted in the centre comes out clean.

Most commercial muffins are very high in simple sugars and fat. Adding applesauce to quick breads or muffins can make them a healthier choice. For the best flavour and texture, substitute half the amount of fat or oil the recipe calls for with applesauce. For example, if a recipe lists 1 cup (250 mL) of oil, use 1/2 cup (125 mL) oil and 1/2 cup (125 mL) of applesauce.

Did You Know?

• Blueberries contain the same antioxidants and phytochemicals as cranberries and fight against digestive and urinary tract infections. The phytochemicals they contain can help improve learning and memory.

• According to Eating Well with Canada’s Food Guide, one-half cup (125 mL) of blueberries counts as one serving from the fruits and vegetables group.

• Blueberries won’t ripen once they have been picked.