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Brown Bag It: The Goodness of Blueberries

blueberries in a bowlThe blueberry is one of the few fruits native to North America. Native Americans used the berries and parts of the plant for medicine, and today, the blueberry is developing a rock-star reputation among fruits for the growing number of health claims associated with it. Researchers are still examining these claims, but they do know for sure that this superfruit is high in antioxidant power (largely due to powerful phytochemical components called anthocyanins). Blueberries are also an excellent source of vitamins C and K, manganese, and dietary fiber.

Whole Wheat Blueberry Muffins

Enjoy these fruity, wholesome muffins at breakfast, at lunch with fruit kebabs and yogurt, or as an afternoon pick-me-up with a cup of green tea.

  • Nonstick cooking spray
  • 1 cup whole wheat flour
  • 3/4 cup all-purpose flour
  • 1/2 cup firmly packed light brown sugar
  • 1 Tbsp. plus 1 tsp. baking powder
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground allspice
  • 1/2 tsp. salt
  • 1 cup lowfat buttermilk
  • 2 Tbsp. canola oil
  • 2 Tbsp. unsweetened applesauce
  • 1 egg, lightly beaten
  • 1 cup fresh or frozen blueberries

Preheat oven to 400 degrees. Lightly spray muffin tin with cooking spray. In large bowl, combine flours, brown sugar, baking powder, cinnamon, and allspice. In another bowl, whisk together buttermilk, oil, applesauce, and egg. Make well in center of dry ingredients. Pour in buttermilk mixture, stirring until just combined (do not overmix). Stir in blueberries. Spoon batter evenly into prepared muffin cups. Bake until tops are golden, 20-25 minutes. Transfer pan to wire rack to cool slightly. Transfer muffins to cooling rack. Serve warm.

Makes 12 muffins.

Per muffin: 112 calories, 3 g total fat (<1 g saturated fat), 19 g carbohydrates,
3 g. protein, 2 g dietary fiber, 262 mg sodium.


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