12
muffins
Preparation time: 25 minutes
Baking time: 20 minutes
Pairing rolled oats—filled with blood sugar–lowering soluble fiber—with antioxidant-rich blueberries makes for a Magic breakfast, especially when you add cinnamon, as we have. Maple syrup provides subtle sweetness; it complements the blueberries and lets the fruity flavor shine through—and it has a lower GL than table sugar.
3/4 cup plus 2 tablespoons whole wheat flour
3/4 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1 cup plus 2 tablespoons old-fashioned rolled oats
1 large egg
2 large egg whites
1/2 cup maple syrup
3/4 cup low-fat buttermilk (see Tip)
3 tablespoons canola oil
2 teaspoons grated orange zest
1 tablespoon orange juice
1 teaspoon vanilla extract
1 1/2 cups fresh blueberries, rinsed and patted dry
1. Preheat the oven to 400°F (200°C). Coat 12 standard-size (2 3/4 x 1 1/4-inch/7 x 3-centimeter) muffin cups with cooking spray or insert paper liners.
2. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking powder, baking soda, salt, and cinnamon. Stir in 1 cup rolled oats.
3. In a medium bowl, whisk the egg, egg whites, and syrup until smooth. Add the buttermilk, oil, orange zest, orange juice, and vanilla and whisk until blended. Add to the flour mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in the blueberries. Spoon the batter into the muffin cups, filling them almost to the top. Sprinkle the tops with the remaining 2 tablespoons rolled oats.
4. Bake until the muffins are lightly browned and the tops spring back when touched lightly, 18 to 22 minutes. Loosen the edges of the muffins, turn out onto a wire rack, and let cool slightly before serving. One serving is 1 muffin.
Per serving: 180 calories, 5 g protein, 30 g carbohydrates, 3 g fiber, 5 g total fat, 0 g saturated fat, 190 mg sodium.
Tip: If you don’t have buttermilk on hand, make your own “sour milk” by mixing 1 tablespoon lemon juice or vinegar with enough low-fat milk or plain soy milk to measure 1 cup. Alternatively, blend equal proportions of fat-free plain yogurt and low-fat milk. Shelf-stable buttermilk powder is another option; substitute according to package directions, but for added calcium and body, replace liquid with low-fat milk instead of water.