Category: Baking, Breakfast, Dessert, Nutrition, Vegetarian
August 13, 2013
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Blueberries, as mentioned in the previous post ( natural vitamin water ), are one of the healthiest foods. They are great when they are in season- summer. They are not only cheaper but they also taste better! To ensure you have tasty bueberries when they are not in season, you can buy more in season and freeze them. In that way, you can make blueberry muffins, blueberry pancakes, blueberry jam and more with the best quality of blueberries.
These blueberry muffins are packed with protein and fiber, which are perfect for breakfast. Breakfast is a very important meal of the day and gives you more energy to start your day. A protein- & fiber-rich breakfast helps sustain your hunger longer until the next meal and makes you less likely to overeat in your next meal. Studies have shown that including breakfast in your day can help manage your weight (1-3). To make them more heart healthy, I used non-fat plain greek yogurt to substitute oil and egg whites instead of whole eggs.
Low fat blueberry muffins
1 cup non-fat plain greek yogurt
2 egg whites
1/4 cup honey
1 tsp vanilla extract
1 cup fresh or frozen bluebrries
1/4 cup dried oatmeal
1/4 cup almond meal/grounded almond
1/2 cup all purpose flour
1/2 cup whole wheat flour
1/8 tsp salt
1/2 tsp baking soda
1 tsp baking powder
1. Preheat oven to 350F. Line muffin pan muffin pan with paper liners or grease with pan spray.
2. Sift flour and mix dry ingredients together.
3. In a separate bowl, whisk egg whites slightly until foamy. Add yogurt, extract, honey and mix well, then stir in blueberries.
4. Add dry ingredients to wet ingredients. Mix until just combined. Do not over mix.
5. Fill muffin cups with batter 2/3 full. Bake in preheated oven for 20-25mins.
Reference
(1) Kant AK, et al. Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999-2004. American Journal of Clinical Nutrition. 2008;88:1396
(3) Purslow LR, et al. Energy intake at breakfast and weight change: Prospective study of 6,764 middle-aged men and women. American Journal of Epidemiology. 2008;167:188
(2) Wyatt HR, et al. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research. 2002;10:78
