Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).

Makes 12 muffins

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Moderate

1/3 cup whole flaxseeds
1 cup whole-wheat flour
3/4 cup plus 2 tablespoons all-purpose flour
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1/2 cup pure maple syrup
1 cup nonfat buttermilk (see Tip)
1/4 cup canola oil
2 teaspoons freshly grated orange zest
1 tablespoon orange juice
1 teaspoon vanilla extract
1 1/2 cups fresh blueberries
1 tablespoon sugar

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
2. Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
3. Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.
4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.

NUTRITION INFORMATION: Per muffin: 208 calories; 8 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 31 g carbohydrate; 6 g protein; 3 g fiber; 184 mg sodium; 149 mg potassium.
2 Carbohydrate Servings
Exchanges: 1 starch, 1/2 other carbohydrate, 1 1/2 fat

TIP: Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

I have made this recipe many times for my family and others. Everyone raves. When I tell them how they are made they are even more thrilled. Such flavor!!!

Anonymous, chicago, il

I thought I followed the recipe pretty well, but maybe I did something wrong (since others seemed to really enjoy them). They were too moist and not vey flavorful. I had to throw them away. :-(

Anonymous, Cambridge, MA

Delicious! I followed the recipe except for the flaxseeds. I substituted 1/4 cup milled flaxseed because our small town grocer doesn't stock whole flaxseed. And I only had a cup of fresh blueberries so I added dried blueberries. The muffins turned out fabulous and I will make them again. Thank you!

Anonymous, La Grange, TX

It's my day off and it's rainy/snowy and ick in April. So I ran across this recipe and decided to try it! It's one of the better health muffin recipes I've tried. Suggestions: a. add a bit more salt to improve flavor, b. sub plain non-fat yogurt + skim milk for buttermilk (yum), c. use light olive oil instead of canola (more EFAs and O-3s) d. use omega-3 eggs e. throw some black walnuts in there and all together you have more EFAs and Omegas than you know what to do with! Finally, I subbed whole-wheat white flour for the whole wheat flour and coated my blueberries in a bit of flour before I folded them in to decrease moisture. Perfecto!

Anonymous, Chicago, IL

These muffins are moist, tender and delicious. They satisify the desire for a cake like muffin and the bonus is they are good for you! I did use 1% buttermilk. Anyone who has sampled these muffins at my home has asked for the recipe.

Anonymous, Calgary, Al

These were delicious. Very light, great texture. My printed recipe said 1/2 cup ground flaxseeds (not 1/3) and it turned out wonderful. The trouble is not eating two of these at a time! Much better than your usual healthy versions of muffins.

Kathleen, Thousand Oaks, CA

I just made this recipe and it came out wonderful. I added more grounded flax seed than asked. I also added almond slivers on top of the muffins. My muffins came out very moist and the blueberries were oozing out! Could of added just 1/4 cup more of maple syrup though. The sweetness is very subtle. This recipe is a keeper!

Julie, Queens, NY

I substituted oats which I ran through the food processor and I thought the muffins were very unexciting and bland.

Sam, Chicago, IL

These tasted good the first and second day. I don't recommend keeping them longer than that!

Jodie

These were quite good--I used frozen mixed fruit (raspberries, blueberries and blackberries) and some cranberries. I think the extra fruit helped with the bland flavour a few people mentioned. I doubled the recipe and put 1/2 in the freezer. I also added some sunflower seeds and some ground all bran cereal. Good way to get those healthy things into the kids without them knowing!

Teri, Calgary, AB

I followed the recipe except I used 1% buttermilk, and also used whole wheat white flour in place of regular whole wheat flour. The muffins came out MOIST, tender and delicious according to my wife. She loved it just the way it is! Me, Next time I may add a little brown sugar with the honey to sweeten it up a little bit.

Anonymous, Westchester, NY

I thought these were alright. I was disappointed after reading all the great comments. I thought these were a bit bland.

Ashley, Charlotte, NC

Excellent.

jack