Maple Sweetened Blueberry Muffins
Blueberries are one of the most nutrient-dense foods in the world and contain large levels and a broad range of antioxidants. The ORAC score of blueberries is an incredible 9,621, which makes it one of the highest antioxidant foods.
How BLUE-BERIFFIC is this little fruit?!
Consuming just one cup of blueberries provides the following nutrients:
Vitamin K (36 percent DV)
Vitamin C (25 percent DV)
Manganese (25 percent DV)
Fiber (17 percent DV)
Here are the top health benefits of blueberries
and why you should include them in your diet:
Not only are blueberries rich in antioxidants as a whole, but they are especially rich in proanthocyanidins, which have been observed to have additional anti-aging properties in several animal studies.
Boost the Brain
Because they contain such a high amount of phenols, particularly gallic acid, blueberries are known as “neuro-protective agents.” According to researchers from Iran, this means that they can literally protect our brains from degeneration, neurotoxicity and oxidative stress.
Clinical studies have even discovered that, unlike radiation and chemotherapy strategies, gallic acid-rich foods like blueberries can kill cancer without harming healthy cells.
Being a natural source of soluble and insoluble fiber, blueberries can help regulate your gastrointestinal track by just eating a couple handfuls a day.
Researchers believe that the antioxidants in blueberries work to reduce the buildup of "bad" LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke.
Benefit the Skin
blueberries contain resveratrol, which is proven to reduce damage from over-sun exposure and can naturally darken your skin.
Blueberry antioxidants have been linked to the banishing of belly fat, heart disease, and diabetes.
Not only do they change how glucose is stored and processed in the body, a diet rich in the antioxidant Anthocyanin has been shown to reduce the risk of heart disease and diabetes.
So of course with all this blueberry talk, this week's Life Food Nourish is featuring our superstar fruit - blueberries! What makes this blueberry muffin so great are of course the blueberries, but the oats as well. Oats are amazing, they are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Plus they keep you full longer and can help you lose weight!
This recipe has zero refined sugar and is sweetened with just a bit of maple sugar. The blueberries add to the sweetness and gives the muffins a great gooey texture! I also substituted out milk for greek yogurt for that extra tanginess and protein.
Maple Sweetened Blueberry Muffins
1 cup whole wheat pastry flour
1 cup old fashioned oats
2 teaspoons baking powder
3/4 teaspoon salt
2 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/2 cup pure organic maple syrup
1 cup greek yogurt
3 tablespoons unrefined coconut oil melted
1 teaspoon pure vanilla extract
11/2 cups blueberries (fresh or frozen)
Pre-heat the oven to 400 degrees. Put the blueberries aside. Combine all dry ingredients and stir well. Then combine the wet ingredients in a separate bowl. Using an electric mixer, blend for about a minute. Pour about 1/4 of the dry ingredients into the wet ingredients and stir until the dry ingredients are wet, repeat with the remaining 3/4 of the dry ingredients 1/4 at a time. After the wet and dry ingredients have been fully combined, carefully fold in the blueberries. Grease the muffin pan and divide the batter amongst the cups. Add a pinch of cinnamon on top. Bake for approximately 15 mins and check with a toothpick!
These blueberry muffins are so good right out of the oven! The sweetness of the maple syrup and the gooey blueberries really make this a hit in our household! And as always, they are really yummy with a slab of organic butter!
Thanks for reading, I hope you try this recipe and love it like I do! Please feel free to reach out to me with your healthy food alternative recipes. I LOVE new food ideas and how to swap out unhealthy ingredients with their healthier counterparts!
Life, Food, Nourish!
Check out more of my healthy recipes!
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