I have to keep reminding myself that SUMMER IS STILL HERE as responsibilities are revving up and my chances to do summery things are dwindling. But no worries, because I still have seasonal food to keep me in check. And that’s basically the best kind of summery thing, right?
[Stuffs face with juicy blueberries.] Yes, that is right.
So here we have some KILLER blueberry muffins featuring the ripest, plumpest, sweetest, juiciest gems of the season.
Don’t you just love it when they explode like that?!?!
These muffins are 100% whole grain, feature flax (hellooooo omega-3s!) and avocado oil (yay yay for healthy fats), and can be lower in sugar with monk fruit extract. At around 150 calories per muffin, they work perfectly with breakfast and make a wholesome, filling snack on their own.
But don’t let all the health talk mislead you about the texture and taste. They have SO MUCH going for them:
- fall-apart, melt-in-your-mouth kind of softness, thanks to buttermilk and avocado oil
- added texture from chewy oats
- the perfect amount of sweetness from maple syrup
- warm notes of cinnamon, nutmeg, and vanilla
- and, of course, loads of juicy sweet blueberries
One ingredient that I really want to emphasize is cultured buttermilk. If you’re unsure about it, it is NOT in fact butter mixed with milk…that would be too easy. Buttermilk is made by adding bacteria cultures to milk (often reduced fat). These bacteria ferment the lactose into lactic acid, creating buttermilk’s iconic tangy flavor, plus lower levels of lactose. Then, when combined with a base like sodium bicarbonate (aka baking soda, also in baking powder), this magical reaction happens that produces carbon dioxide–bubbles! Another wonderful result of the increased acidity is precipitation of natural milk proteins, accounting for–you guessed it–the thick and creamy texture! Gotta love chemistry.
So, although cultured buttermilk doesn’t have anything to do with butter, the name isn’t entirely unfitting: This wonderfully rich-tasting product lends a buttery, soft and fluffy texture in baked goods and other treats (think pancakes!). And it can do even more, too, like tendernize meats (think buttermilk chicken!).
With the exception of traditional Southern cooking, I feel like buttermilk is underappreciated–especially in the “health food” world. Buttermilk has all the protein, vitamins, and minerals of lowfat cow’s milk (like calcium, B-12, B-6, riboflavin, magnesium, and phosphorus), plus bacteria cultures! Don’t forget that we want good bacteria (probiotics) working in our gut to keep us healthy.
In sum…buttermilk is great. Use buttermilk. Make these muffins.
What to do with the leftover buttermilk? The options are endless! You can try this Whole Grain Skillet Cornbread, these Blueberry Chocolate Chip Buttermilk Pancakes (which are actually THE best pancakes in the history of all pancakes), and/or this amazing Chocolatey Chocolate Cake with Chocolate Buttercream and Ganache. You can make any number of muffin, quick bread, cake, pancake, or waffle varieties; use it as a marinade for grilled or fried chicken/pork; or use it in a salad dressing, like blue cheese or ranch. It’s definitely worth the buy and does not have to go to waste!
These muffins are wonderful as they are, but my favorite way to enjoy them is toasted then slathered with nut butter (like Wild Friends Chocolate Almond Butter, one of my new obsessions). Just slice your muffin, toast in the toaster oven a couple minutes, dollop on some chocolate almond butter and watch it get all melty and irresistible… OMG the soft inside + toasty exterior + drippy chocolate nut love + blueberry muffin aroma will change your life.
Another thing to do is freeze them! After they cool completely, any you are not eating immediately can go straight to the freezer. Then, on busy mornings you can throw one in the microwave about 35 seconds, and give it a little toast if desired. Boom. Breakfast dilemma solved.
You even get the fresh-from-the-oven blueberry muffin smell back when you reheat it!
Here with more chocolate almond butter, and Greek yogurt/fruit/walnut granola on the side.
Healthy Blueberry Muffins with Oats and Flax
Notes
*Thaw individual muffins in microwave on high about 35 seconds.
I love to slice my warm muffin and let it toast in the toaster oven a couple minutes, then spread on nut butter.
Ingredients
- 3/4 cup old-fashioned rolled oats
- 1/4 cup ground flax
- 1 cup + 2 T flour | 135g white whole wheat flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/2 tsp sea salt
- 1 cup low-fat buttermilk
- 1/4 cup avocado oil
- 1 egg
- 1 tsp vanilla extract
- 1/4 cup maple syrup
- 1/4 cup sugar or monk fruit equivalent (such as 1/4 cup Lakanto )
- 1.25 cup fresh blueberries
Instructions
- Preheat oven to 350ºF. Grease a muffin tin for 12 standard muffins with cooking spray or coconut oil.
- In a large bowl, mix oats through sea salt until thoroughly combined. In a separate bowl, whisk buttermilk, oil, egg, vanilla, maple syrup, and sweetener until completely smooth. Pour dry into wet, and gently stir to incorporate. (Do not over-mix!)
- Add a spoonful of batter to each muffin tin, drop in some blueberries, and repeat until filled with blueberries throughout. Sprinkle additional oats on top, if desired.
- Bake 22-26 minutes, or until a toothpick inserted in the center comes out clean. (Cooking time will also depend on the size of your muffins.) After a few minutes of cooling, transfer muffins to a wire rack to cool completely. Enjoy immediately or freeze for later!*
