A simple recipe for blueberry-oatmeal muffins

Pairing rolled oats — filled with blood sugar-lowering soluble fibre — with antioxidant-rich blueberries makes for a healthy breakfast, especially when you add cinnamon, as we have. Maple syrup provides subtle sweetness; it complements the blueberries and lets the fruity flavour shine through — and it has a lower glycemic load than table sugar. Read on for a delicious recipe that can't be beat!

• Preparation time: 25 minutes.
• Baking time: 20 minutes.
• Makes 12 muffins.

Ingredients:

• 100 g (3/4 c) plus 30 ml (2 tbsp) whole wheat flour
• 100 g (3/4 c) all-purpose flour
• 7 ml (1 1/2 tsp) baking powder
• 2 ml (1/2 tsp) baking soda
• 1 ml (1/4 tsp) salt
• 1 ml (1 tsp) ground cinnamon
• 85 g (1 c) plus 30 ml (2 tbsp) old-fashioned rolled oats
• 1 large egg
• 2 large egg whites
• 125 ml (1/2 c) maple syrup
• 175 ml (3/4 c) low-fat buttermilk
• 45 ml (3 tbsp) canola oil
• 10 ml (2 tsp) grated orange zest
• 15 ml (1 tbsp) orange juice
• 5 ml (1 tsp) vanilla extract
• 150 g (1 1/2 c) fresh blueberries, rinsed and patted dry

Instructions:

1. Preheat the oven to 200°C (400°F). Coat 12 standard muffin cups with cooking spray or insert paper liners.
2. In a large bowl, whisk together the 100 grams (3/4 cup) whole wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon. Stir in 85 grams (one cup) rolled oats.
3. In a medium bowl, whisk the egg, egg white 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.
4. Spoon the batter into the muffin cups, filling them almost to the top. Sprinkle the tops with the remaining 30 millilitres (two tablespoons) rolled oats.
5. 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 one muffin.

Per serving:

• 180 Calories
• 5 g Protein
• 30 g Carbohydrates
• 3 g Fibre
• 5 g Total fat
• 0 g Saturated fat
• 18 mg Cholesterol
• 190 mg Sodium

If you don't have buttermilk on hand, make your own "sour milk" by mixing 15 millilitres (one tablespoon) lemon juice or vinegar with enough low-fat milk or plain soy milk to measure 250 millilitres (one 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.

Try this simple recipe for a quick and nutritious breakfast option that's sure to please your entire family.