Low-Fat, High Fibre Blueberry Muffins - the RIA
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Recipe Resource for Healthy Aging © 2016. For more informaon: www.aha.the-ria.ca/reciperesource Low-Fat, High Fibre Blueberry Muffins NUMBER OF SERVINGS: 12 muffins Ingredients • Quick rolled oats 1 cup (250 mL) • Buermilk 1 cup (250 mL) • Eggs 2 • Unsalted buer, melted ¼ cup (60 mL) • Light brown sugar, packed ⅔ cup (150 mL) • All-purpose flour ½ cup 125 mL & 1 Tbsp (15 mL) • Spelt or whole-wheat flour ½ cup (125 mL) • Baking powder 1 tsp (5 mL) • Baking soda ½ tsp (2.5 mL) • Salt ½ tsp (2.5 mL) • Nutmeg, ground ¼ tsp (1.25 mL) • Cinnamon, ground ¼ tsp (1.25 mL) • Blueberries, fresh or frozen 1½ cups (350 mL) Directions 1. Preheat oven to 400°F. Lightly grease a 12-cup muffin pan or line with muffin cups. 2. In a bowl, sr together oats and buermilk; let stand for 5 minutes. Sr in egg whites or eggs and buer. 3. In a separate bowl, combine brown sugar, ½ cup all-purpose flour, spelt flour, baking powder, baking soda, salt, nutmeg and cinnamon. In another bowl, gently toss blueberries with 1 Tbsp all-purpose flour. 4. Make a well in the middle of the flour mixture; gently sr in oat mixture. Do not over-mix. Gently fold in blueberries. Spoon mixture evenly into prepared pan. 5. Bake in centre of preheated oven unl firm to the touch, 15 to 20 minutes. COOKING TIPS NUTRITION & HEALTHY AGING NOTES Oats contain soluble fibre, which helps to lower cholesterol levels. High cholesterol is a risk factor for heart disease. Blueberries freeze well, so consider buying extra when in season (July – September) and freeze first on a baking sheet then into a sealed plasc bag for future use. ONTARIO FARM FACTS Oats are used for more than just human and animal consumpon. They are also used in cosmecs, lacquers, and dyes. NUTRITION PER SERVING Calories 170 | Protein 4 g | Fat 5 g | Carbohydrates 29 g | Fibre 2g | Sodium 210 mg
Transcript of Low-Fat, High Fibre Blueberry Muffins - the RIA
Recipe Resource for Healthy Aging © 2016. For more information: www.aha.the-ria.ca/reciperesource
Low-Fat, High Fibre Blueberry MuffinsNUMBER OF SERVINGS: 12 muffins
Ingredients• Quickrolledoats1cup(250mL)• Buttermilk1cup(250mL)• Eggs2• Unsaltedbutter,melted¼cup(60mL)• Lightbrownsugar,packed⅔cup(150mL)• All-purposeflour½cup125mL&1Tbsp(15mL)• Speltorwhole-wheatflour½cup(125mL)• Bakingpowder1tsp(5mL)• Bakingsoda½tsp(2.5mL)• Salt½tsp(2.5mL)• Nutmeg,ground¼tsp(1.25mL)• Cinnamon,ground¼tsp(1.25mL)• Blueberries,freshorfrozen1½cups(350mL)
Directions 1. Preheatovento400°F.Lightlygreasea12-cupmuffinpanorline withmuffincups.
2. Inabowl,stirtogetheroatsandbuttermilk;letstandfor 5minutes.Stirineggwhitesoreggsandbutter.
3. Inaseparatebowl,combinebrownsugar,½cupall-purpose flour,speltflour,bakingpowder,bakingsoda,salt,nutmegand cinnamon.Inanotherbowl,gentlytossblueberrieswith1Tbsp all-purposeflour.
4. Makeawellinthemiddleoftheflourmixture;gentlystirinoat mixture.Donotover-mix.Gentlyfoldinblueberries.Spoon mixtureevenlyintopreparedpan.
5. Bakeincentreofpreheatedovenuntilfirmtothetouch,15to 20minutes.
TESTIMONIALSONTARIOFARM FACTS
COOKINGTIPS
NUTRITION &HEALTHY AGING
NOTES
TESTIMONIALSONTARIOFARM FACTS
COOKINGTIPS
NUTRITION &HEALTHY AGING
NOTES
Oatscontainsolublefibre,whichhelpstolowercholesterollevels.Highcholesterolisariskfactorforheartdisease.
Blueberriesfreezewell,soconsiderbuyingextrawheninseason(July–September)andfreezefirstonabakingsheetthenintoasealedplasticbagforfutureuse.
TESTIMONIALSONTARIOFARM FACTS
COOKINGTIPS
NUTRITION &HEALTHY AGING
NOTES
Oatsareusedformorethanjusthumanandanimalconsumption.Theyarealsousedincosmetics,lacquers,anddyes.
NUTRITION PER SERVINGCalories170|Protein4g|Fat5g|Carbohydrates29g|Fibre2g|Sodium210mg
Breakfast
Recipe provided by:
RecipeResourceforHealthyAging©2016.Formoreinformation:www.aha.the-ria.ca/reciperesource
