Whole Wheat Apple Blueberry Muffins With Walnuts - High In Omega 3

These warm, whole grain muffins make a healthy, fall breakfast.

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Warm Muffins - A Wholesome Addition to Breakfast
As the weather cools down, it's nice to start the day with a warm breakfast. These muffins, bursting with blueberries, apples and walnuts, are delicious with Kite Hill almond-based cream "cheese." Take the leftovers to work or school, as they make a wonderful mid-afternoon snack.

Blueberries are one of the highest antioxidant foods we can eat plus each low-calorie, high-fiber muffin is packed with over a 1/2 gram of omega-3 due to the addition of walnuts and flaxseeds!

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Whole Wheat Apple Blueberry Muffins
Vegan, Dairy Free
[makes 12 muffins]

Ingredients
1/4 cup extra virgin olive oil plus more for greasing muffin pan
2 cups King Arthur white whole-wheat flour
2 tablespoons ground flax seeds
1/4 cup organic can sugar
1 teaspoon powdered stevia
1 tablespoon aluminum-free baking powder
1/2 teaspoon salt
1 cup non-dairy milk, such as almond or soy milk
2/3 cup applesauce
1/2 cup fresh or frozen blueberries, thawed
3/4 cup finely diced peeled apples
1/4 cup chopped walnuts

Directions
Preheat the oven to 375°F. Grease 12 muffin cups or line with paper liners. 

In a medium bowl, combine the flour, flax seeds, sugar, stevia, baking powder, and salt. 

In a large bowl, combine the milk, applesauce, and oil and beat well. 

Add the flour mixture to the large bowl and mix until well blended. Fold in the blueberries, apples and walnuts. 

Using an ice cream scoop or 1⁄3-cup measure, scoop batter into muffin tins. Bake until a toothpick comes out clean when inserted in the center of a muffin, 18 to 20 minutes. 

Remove from the oven, cool on a wire rack for 5 minutes, release the muffins from the pan, and serve warm. 

Warm muffins bursting with apples and blueberries.

Nutrition
Per muffin: 162 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 538 mg omega-3 and 1,600 mg omega-6 fatty acids, 3 g protein, 20 g carbohydrates, 3 g dietary fiber and 202 mg sodium.

Whole Wheat Vegan Strawberry Muffins

These yummy strawberry muffins are only 150 calories!

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Another Way to use your Garden Strawberries
My strawberry patch is going crazy so I've been using strawberries in every delicious way I can (you'll be seeing a post next week on a dozen different ways to use strawberries so stay tuned.) For Mother's Day, I baked them into a yummy, low-calorie, low-sugar, whole grain muffin. Here's the recipe!

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Whole Wheat Strawberry Muffins
Vegan, Dairy Free
[makes 12 muffins]

Ingredients
1⁄4 cup extra-virgin olive oil, plus more for greasing pan 
2 cups King Arthur white whole-wheat flour or 1 cup whole- wheat and 1 cup all-purpose flour) 
2 tablespoons ground flax seeds
1⁄3 cup organic cane sugar
4 (1-gram) packets or equivalent bulk stevia powder 
1 tablespoon aluminum-free baking powder
1⁄2 teaspoon salt 
1 teaspoon grated orange zest
1⁄2 cup freshly squeezed orange juice
1⁄2 cup almond or other non-dairy milk
2⁄3 cup unsweetened applesauce
1 cup diced fresh strawberries
2 fresh strawberries, diced

D I R E C T I O NS 
Preheat the oven to 375°F. Grease 12 muffin cups or line with paper liners. 

In a medium bowl, combine the flour, flax seeds, sugar, stevia, baking powder, and salt. 

In a large bowl, combine the orange zest, orange juice, milk, applesauce, and oil and beat well. 

Add the flour mixture to the large bowl and mix until well blended. Fold in one cup of diced strawberries.

Using an ice cream scoop or 1⁄3-cup measure, scoop batter into muffin tins. Divide up the two diced strawberries and place on top of each muffin. Gently push them in a little. 

Bake until a toothpick comes out clean when inserted in the center of a muffin, 18 to 20 minutes. 

Remove from the oven, cool on a wire rack for 5 minutes, release the muffins from the pan, and serve warm. 

YI E L D 
12 Muffins 

Per serving: 152 calories, 6 g total fat, 0.7 g saturated fat, 320 mg omega-3 and 674 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein 22 g carbohydrates, 3 g dietary fiber, and 195 mg sodium. 

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Chili-Chipotle Corn MuffinsVegan And Gluten Free

Gluten free muffin with corn, diced green chili and Daiya cheese.

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A Great Side Dish
You don't usually think of a muffin as a side dish but perhaps you should. It is, after all, a grain and can carry with it some other goodies. In this case, whole kernel corn, diced green chiles and Daiya vegan "cheese." It makes a great side dish for a morning tofu or egg scramble or a raw fruit salad. And when accompanying a big green salad, it makes the perfect lunch. 

To ensure that you are avoiding GMO corn, always select organic corn kernels and corn meal for this recipe.

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Chili-Chipotle Corn Muffins
Vegan, Gluten and Dairy Free
[makes 12 muffins]

Requires a muffin pan and best with an electric hand beater. 

Ingredients
1/4 cup extra virgin olive oil plus some for the pan
2 tablespoons ground flaxseeds
6 tablespoons room temperature water
3/4 cups organic cornmeal
1 cup Bob's Red Mill's gluten free all purpose baking flour
2 tablespoons organic cane sugar
2 packets stevia
1 tablespoon aluminum-free baking powder
1/2 teaspoon salt
1/4 teaspoon ground chipotle chili, or to taste
1/2 cup unsweetened almond milk or other non-dairy milk
1 cup frozen organic corn, defrosted
1 (4.5 ounce) can diced green chiles
1/2 cup Daiya pepper jack style shreds

Directions
Preheat the oven to 400 degrees F. Grease a 12-muffin pan with some olive oil or, if you prefer, Earth Balance, and set aside.

Prepare flaxseed eggs. Stir the ground flaxseeds in water vigorously with a fork in a large bowl. Set aside while preparing the dry ingredients, stirring occasionally while it thickens.

In a medium bowl, combine the cornmeal, flour, sugar, stevia, baking powder, salt, and ground chipotle.

Add the olive oil and milk to the flaxseed eggs. Blend with an electric hand beater until smooth. 

Add the dry ingredients and blend until well combined. It will look a bit dry but completely moistened. It it's too dry, add a touch more milk.

Fold in the corn, green chiles, and Daiya shreds. 

Scoop the batter into the prepared muffin cups and bake until a toothpick comes out clean when inserted in the center of the muffins, about 20 minutes.

Before baking

After baking

Remove from the oven and cool in the pan for 5 minutes. Release the muffins and serve warm. 

All corn muffins tend to get a bit dry the next day. To moisten them up, slice the muffin horizontally, warm them in your toaster oven, and slather them with Kite Hill vegan cream cheese or Earth Balance. So yummy!

Enjoy them for lunch together with a nice raw salad.

Nutritional Information
Per muffin: 153 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 304 mg omega-3 and 635 mg omega-6 essential fatty acids*, 3 g protein, 22 g carbohydrates, 2 g dietary fiber, and 226 mg sodium.

Low-Calorie, Vegan Banana-Nut Apple Muffins Made With Ancient Einkorn Wheat

These delicious muffins are only 180 calories each!

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Einkorn Wheat
Because of my husband's slight allergic reaction to wheat, we often bake with Einkorn wheat or eat Einkorn pasta. It's not gluten free but because it's an ancient form of wheat (and hasn't been hybridized to increase the gluten content like modern wheat has), it is generally tolerated by many people who are sensitive to gluten. 

This recipe is made with
organic Einkorn all-purpose flour.

This morning I was in the mood for a muffin. I'm trying to lose a few pounds and wanted to keep the calories low so I used very little sugar and less oil than most recipes.  I also wanted to use one of the beautiful Fuji apples we just harvested from our tree. So here's what we came up with.

This recipe is specifically for Einkorn flour. Modern wheat absorbs more water than Einkorn so it can not be substituted one for one.

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Einkorn Banana-Nut Apple Muffins 
Vegan, Dairy Free, Low Gluten
[makes 12 muffins]

Requires a muffin pan.
Best with an electric hand mixer

Ingredients
1/4 cup olive oil plus some for greasing pan
2 tablespoon ground flaxseeds
4 tablespoons room temperature water
2 tablespoons organic cane sugar
1/3 cup organic apple sauce
1 teaspoon vanilla
2 large very ripe bananas, mashed
2 cups Einkorn all-purpose flour
1 teaspoon stevia powder
1 teaspoon cinnamon plus some for dusting
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup English walnuts, chopped
1 apple, peeled and diced

Directions
Preheat the oven to 350 degrees F and grease the muffin tins.

In a small cup, make flax eggs by beating the ground flaxseeds with water. Beat well and set aside until they get gooey.

In a large bowl, add oil, sugar, applesauce and vanilla and beat with an electric hand mixer until creamy. Add mashed bananas and flax eggs and beat again until well combined.

In a medium bowl, mix Einkorn flour, stevia, cinnamon, baking powder, baking soda, and salt. Add to the wet ingredients and beat with an electric hand mixer until well combined.

Fold in walnuts and diced apples. Using an ice cream scoop (or large spoon), fill the greased muffin tins with the batter. Sprinkle a little cinnamon on each muffin.

Ready for baking

Bake until a toothpick comes out clean when inserted in the center of the muffins, about 20 to 23 minutes.

Remove from the oven and let cool in the pan for about 5 minutes. 

After baking

Remove muffins from the pan and serve warm with low-calorie jam or vegan cream cheese.

Nutrition
Per muffin: 180 calories, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 756 mg omega-3 and 2,522 mg omega-6 fatty acids, 4 g protein, 23 g carbohydrates, 3 g dietary fiber, and 186 mg sodium.