Healthy Morning Blueberry Muffins are a favorite grab-and-go breakfasts at our house. They’re incredibly healthy, with just enough sweet to satisfy the teenage son. I bake a couple of batches at a time and keep them in the freezer for breakfasts, sack lunches, or snacks.
While we know the benefits of whole grains and a heart-healthy lifestyle, a study published in the Archives of Internal Medicine brings a bit more incentive to kick-start a healthier diet.
Their findings show that filling up on fiber, particularly whole grain fiber, may not only give you a higher quality of life but may reduce your risk of dying from heart disease. In fact, in this study, those who had the highest fiber intake were 22% less likely to die from any cause when compared to participants who ate the least amount of fiber. The highest protection in the study came from fiber-rich foods primarily from cereal fiber in grains as opposed to other fiber sources such as fruits and vegetables.
Below is a go-to morning recipe my family loves. It satisfies mom with healthy fibers, whole wheat flour and oatmeal, a leading source for lowering LDL (bad cholesterol), and blueberries, and it satisfies my son with a very active sweet tooth. There is nothing like the pleasure of sending your loved ones out the door in the mornings armored with nutrient-rich protection from both whole grains and blueberries!
We all know that blueberries are a super food. But did you know that Native Americans gathered these delicious fruits to treat coughs? And did you know that North America continues to lead the world in producing blueberries, accounting for more than 90% of the world’s supply?
Nutritionists rank blueberries highest of any fruit for antioxidants and that one cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C.Print
- 1 cup unbleached all-purpose flour
- 1 cup whole wheat flour
- 1 cup old fashioned oats
- 1/2 cup brown sugar
- 1 tablespoons baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 2 eggs
- 3/4 cup milk
- 1/4 cup canola oil
- 1 1/2 cups blueberries
Preheat oven to 400°F. Prepare a 12-muffin baking tin with non-stick spray or line with paper baking cups, set aside.
Combine flours, oats, brown sugar, baking powder, baking soda, cinnamon, and salt in a medium size bowl. Make a well in the center of the mixture and set aside.
In another bowl, whisk together eggs, milk, and oil. Add the egg mixture to the well in the flour mixture. Stir until just moistened. Fold in the blueberries.
Spoon into prepared muffin cups. Bake for 15-17 minutes until the tops are golden brown and a toothpick inserted in the center comes out clean.
These muffins freeze exceptionally well. I often make a double batch and freeze in an air tight container.