A diet that includes mixed berries has been linked to a decrease in heart disease, cancer, memory decline and diabetes. Adding mixed berries to your muffin batter will help you keep the fat content low and will also add a flavor punch. Berries are filled with vitamin C, fiber, potassium, magnesium and many other nutrients and antioxidants so they add a good dose of nutrition to your next muffin.
Banana Mixed Berry Muffins
Mashed bananas can replace any oil in a muffin recipe, which makes them much lower in fat. In a bowl, mix together 2 cups whole-wheat flour, 3/4 cup sugar, 2 tsp. baking powder, 1/2 tsp. baking soda and 1/2 tsp. salt. In a smaller bowl, cream together four ripe bananas, 1/4 cup skim milk, one large egg and 1 tsp. cinnamon. Fold in 1 cup chopped mixed berries, such as strawberries, blueberries and blackberries. Pour batter into 12 greased muffin cups. Bake at 350 degrees Fahrenheit for 20 to 25 minutes or until golden on top.
Mixed Berry Orange Muffins
Orange juice will increase the vitamin C content of your muffins without adding fat. Mix 2 cups whole-wheat flour, 1 tbsp. baking powder, 1 tsp. nutmeg, 1 tsp. cinnamon, 1/4 tsp. salt and the zest of one large orange in a bowl. In another bowl, combine sugar-free orange-flavored applesauce, 1/2 cup honey and 2/3 cup 100 percent orange juice, and add to flour. Fold in 1 cup chopped fresh blueberries and raspberries. Divide muffin batter into 12 greased muffin cups and bake for 20 to 30 minutes at 350 degrees Fahrenheit.
Mixed Berry Oat Muffins
Oats are high in fiber and will also add iron to your muffins. Combine 1 1/4 cups quick cooking oats with 3/4 cup low-sugar plain or berry flavored yogurt. Add 1/2 cup 100 percent cranberry juice and mix well. In another bowl, stir together 1 1/4 cups whole-wheat flour, 1/3 cup sugar, 1 tbsp. baking powder, 1/4 tsp. baking soda and 1 tsp. cinnamon. Add oat mixture and two egg whites and stir gently until the dry ingredients are moist. Fold in chopped fresh strawberries, raspberries and blackberries. Grease 12 muffin cups and fill with batter. Bake at 350 degrees Fahrenheit for 15 to 17 minutes.
Pear Mixed Berry Honey Muffins
Pears are high in fiber and when pureed can replace oil in a muffin recipe. In a mixing bowl, add 2 cups whole-wheat flour, 1/2 cup sugar, 2 tsp. baking powder, 1/2 tsp. baking soda and 1/2 tsp. salt and stir together. In a second bowl, add 1 cup pureed pears, 1/4 cup honey, 1/4 cup skim milk and 1 egg and mix well. Add to flour bowl and stir until just mixed. Fold in 1 cup chopped fresh blueberries and blackberries. Place about 1/4 cup of the batter in each of 12 greased muffin cups. Bake for 25 to 30 minutes at 350 degrees Fahrenheit.
References
- BerryHealth.org: 2011 Berry Health Symposium
- "Sweet and Natural: More Than 120 Sugar-Free and Dairy-Free Desserts"; Meredith McCarty; 2001
- "Secrets of Fat-Free Cooking"; Sandra L. Woodruff; 1995
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